Friday, December 30, 2011

New Years Goals

Are you setting any health or fitness related New Years Resolutions??

Heres a few tips to ensure you succeed!!

Set reasonable goals...
To lose 1lbs a week is a reasonable amount, 7lbs a week isn't..

Goals should be specific, have numbers, times, and strategies included.

my goal is to do 20 minutes of cardio 5 days a week.

Write your goal down - and put it somewhere you will see it every day: On the fridge, on your mirror ect..

Share it with someone (post it in comments!!) - that way you are held accountable

Don't be too hard on yourself!!

And make sure to reward yourself
-rewards can be done at certain milestones and when you reach your goal.

Don't give up.

Good luck and take a minute to read this..

 If you’ve lost one pound. If you’ve lost a hundred pounds. If you’ve kicked your junk-food habit. If you’ve eaten a vegetable today. If you walked a block today. If you ran a mile. If you put down a glass of Coke. If you drank five glasses of water. If you’ve cut 1000 calories or if you’ve cut 100, take a second to marvel at how far you’ve come and how far you’re able to go.

Thursday, December 29, 2011

Wednesday, December 28, 2011

Tuesday, December 27, 2011

30 minute work out

After the holidays it can be hard to be motivated to get back to the routine of eating normally and exercising.

Follow this link to Tone It Up for a 30 minute workout to jump start your exercise routine!


Here is preview of some of the exercises


Friday, December 23, 2011

This Christmas

After dinner,  go for a walk with the family before you have dessert.

Go out and look at the lights, maybe take a toboggan out with you

Not only will it be great quality time... you will be getting your daily exercise!

Thursday, December 22, 2011

Dear 16 Year Old me

I may have posted this before.
But I think the message can be repeated.

If you are planning a holiday trip 
please skip the tanning bed
pack your sunscreen

and check your skin. every day.

Wednesday, December 21, 2011

Santa Baby Workout


I am off to do this workout right now.
I probably wont be able to walk tomorrow.

For a printable version Click Here


If you just do one thing for yourself today - Walk.

Researchers at the University of Pittsburgh found that walking six to nine miles per week can protect your brain and improve your memory. According to the researchers, the reason we start to get a bit more foggy-headed as we age is because our brains start shrinking. The study discovered that older people who had kept active had maintained more brain mass--reducing their risk of memory loss by half.

Read More

Tuesday, December 20, 2011

Neti Pot Dangers Please Read

This is scary I love my neti pot and I rely on it every time I get the sniffles.

But after 2 people in the USA have died from Brain eating amoebas 
doctors are saying DO Not Use Tap Water in your neti pot

Doctors are recommending switching to nasal spray or vicks

But if you still want to use your neti pot it is being strongly recommended that you use filtered or distilled water

and  wash your neti pot
it can be places in the dishwasher.

Wake Up

Monday, December 19, 2011

Friday, December 16, 2011

What happens when you stop smoking

Everyone knows smoking is bad for them. Most smokers pretend that smoking isn't bad for them.... 

Whether or not you can see or feel the effects your cigarette is having on you... it is negatively affecting your health.

So here are a few health benefits you will have within minutes of quitting.

* In 20 minutes your blood pressure will drop back down to normal.
* In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
* In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
* In 72 hours your bronchial tubes will relax, and your energy levels will increase.
* In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
* In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.
* In 1 year your risk of having a heart attack will have dropped by half.
* In 5 years your risk of having a stroke returns to that of a non-smoker.
* In 10 years your risk of lung cancer will have returned to that of a non-smoker.
* In 15 years your risk of heart attack will have returned to that of a non-smoker.

Smokers who get help from their doctor either through information, help-lines, or medication are more likely to quit the dirty stinky lethal habit for good.
Do yourself a favour - talk to your doctor about quitting smoking today.

Thursday, December 15, 2011

Take the stairs

Need another reason to take the stairs??

A new study shows that taking the stairs 
not only burns calories, gets your heart rate and breath rate up -
 ( as in... its physical activity)

it is also faster than taking the elevator.

Monday, December 12, 2011

Take care of yourself

The holidays can be stressful and busy for people.
Make sure to take care of yourself this season.

The list includes...

5 minute mini-breaks
Get enough sleep
Make a gratitude list 
Go for a long walk
Drink Tea
and more

Friday, December 9, 2011

What goes into potato chips....

A campaign from the British Heart Foundation...

Reminding us that what goes into our snacks goes into us.

1 in 5 kids in the UK eat 9L of oil a year 
from eating two bags of crisps (chips) a day.

Wednesday, December 7, 2011

Monday, December 5, 2011

Make Death Wait

a chilling reminder from the heart and stroke foundation
that heart disease is the number one killer of women.

take care of your heart.
exercise. eat healthy. relax. laugh. 

Friday, December 2, 2011

Killer Abs

Follow this Link to get an intense interval focused on your abs.

Thursday, December 1, 2011

Holiday Weight Gain

During the Holidays (American Thanksgiving - New Years)

The average North American gains about 1 pound

Not 7-12 like some people might have you think (i.e. gyms with new years deals)

And 1lbs doesn't sounds like a lot.

But most people don't LOSE the 1lbs they gain during the holidays

And since  Most Adults gain about 1-2 pounds a year 

that means that much of midlife weight gain can be attributed to holiday weight gain.

Watch what you eat this holiday season

Stick to water instead of high calorie beverages

Go easy on the sauce, gravy and butters

Never go to a holiday party hungry

Take small portions the first time around so if you go back for seconds you don't feel too guilty

Don't Hang out by the Food

And Get 30 Minutes of Physical Activity a Day.
-try going for a walk, getting on the stationary bike, go tobogganing or skating

Or Split it Up through out the day
Its Okay to get 3, 10 minute bouts of exercise during the day.

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