DAILY EXERCISE TIPS! EXERCISE AND YOUR METABOLISM!!

 Metabolism means change or transformation.  Your metabolism is responsible for converting food and other substances into energy and other metabolic byproducts used by the body.  Metabolism is a function that allows our bodies to use food to maintain function, repair damage, heal injury, and release toxins.  Nutrition, hydration, and physical activity have a direct impact on one's metabolism.  Metabolism aids in digestive functioning, as well as, the absorption of nutrients.
  Increase your metabolism with exercise.  Exercising reduces body fat and increases lean muscle mass.  Cardiovascular exercise speeds up your metabolism for several hours after your workout.  Also, lifting weights increases lean muscle mass and muscle burns up to five times more calories than fat.  You need to eat calories to burn calories.  When you don't consume enough calories your body reacts by slowing your metabolism and storing more of the food you eat as fat, instead of using that food for energy.  Eat small frequent meals to keep your metabolism functioning efficiently.  EAT BREAKFAST!!! When you do not eat breakfast your metabolism slows down, hence it goes back to bed.  Upon waking, drink a glass of water to hydrate the body and eat something within 30 to 60 minutes.  Eating whenever you are hungry will give you more control on what and how much you eat.  Remember to hydrate, nourish, and move your body!!!

DAILY EXERCISE TIPS! EXERCISE AND DEPRESSION!!

What is depression?  Depression occurs when a person has an overwhelming feeling of worthlessness.  This lost or empty feeling effects sleep. mood, and appetite.  There are several contributing factors to depression such as family history, level of stress, and the strength of the immune system.  Exercise is effective in the treatment of depression in that it reduces stress, increases endorphins, and improves sleep.  In addition, exercise strengthens the heart, increases energy levels, lower blood pressures, and reduces body fat.  Signs of depression include sleep depravation or too much sleep, a shift in appetite, and an increase or decrease in physical activity.  Movement heals, it will boost self esteem, increase energy, and release stress from the body.  Walking, swimming, bicycling, and dancing are all effective in the battle against depression.  Any movement is improvement.  Keep it moving :)

DAILY EXERCISE TIPS! LIFESTYLE CHANGES!

Healthy Food
The key to success is to make small sustainable changes in your lifestyle.  The way a person eats, how much they sleep, and how active they are play an important role in their health.  A persons diet has a major impact on their health for it contributes to weight, level of energy, and function of the body.  Begin by making some changes to your current diet.  For example, try to include more fruits and vegetables.  Increase your activity by parking farther away from your destination when running errands.  Make it a point to do 10 squats before you brush your teeth in the morning.  It is important to make changes that you can live with.  Sleep is another important factor in ones health.  When an individual is sleep deprived their reaction time is decreased, therefore increasing their chances of having an accident.  People that are tired sometimes suffer from moods swings, as well as a decrease in energy.    Get moving.  Find a activity or hobby that you enjoy that gets you moving.  Walk your dog, take a dance class, or take a hike.  Remember to hydrate!! Increase your water intake to equal 50% of your body weight in ounces.  A healthy body requires rest, proper nourishment, and activity.

DAILY EXERCISE TIPS! THE IMPORTANCE OF STRENGTH TRAINING

Strength training helps you lose weight, promotes a healthy heart, and protects your joints and back.  Your muscles serve as shock absorbers and balancing agents, therefore, the more muscular power you have, the less strain on your joints and connective tissue when lifting or exerting.  The benefits of consistent strength training are an increase in muscle size and tone, increase in muscular strength, and increase in tendon, bone, and ligament strength.  Strength training should be completed 2 to 3 times per week.  Weight should be heavy enough to fatigue the muscle in 8 to 12 reps.  Complete 2 to 3 sets of each exercise.  In addition, to the physical benefits of strength training, lifting weights improve psychological health by increasing self-esteem, confidence, and self-worth.  Keep it moving!  Remember to hydrate! A person requires 50% of their body weight in ounces for the body to be functioning optimally.  Also, be sure to include an ample amount of fruits and vegetables in your diet.  Note, resistance bands are a good substitute for machines and free weights as they are inexpensive and portable.

DAILY EXERCISE TIPS! EXERCISE AND HEART DISEASE!!!

Jumping rope

Physical inactivity is a major contributing factor for heart disease and stroke, as well as obesity, high blood pressure, high triglycerides, a low level of HDL cholesterol, and diabetes.  Physical activities that include aerobic exercises such as brisk walking, jumping rope, jogging, bicycling, and dancing help the heart by making it work more efficiently.  To help prevent cardiovascular disease engage in regular physical activity.  An increase in physical activity will promote healthy bones, muscles, and joints.  In addition to the physical benefits, regular physical activity reduces feelings of depression and anxiety, improves mood, and promotes a sense of well-being.  By combining regular physical activity and a healthy diet individuals can reduce their risk of heart disease.  Foods that may help prevent heart disease are corn, beans, artichokes, and carrots.

DAILY TIPS! EXERCISE INCREASES YOUR LIBIDO!!

Hello!  Regular exercise increases energy, stamina, and sex drive.  Sex is an act of intimacy that promotes health and well-being.    During sex the brain releases chemicals that protect the body against disease.  It also boosts the production of testosterone which leads to stronger  bones and muscles.  The five basic principles of pilates is concentration, control, centering, flow, and breath.  All components of a healthy sex life.  An increase in core strength equals an increases in the ability to hold positions for a longer period of time.  The ball transfer crunch is an excellent way to strengthen your core and enhance your sex life.  In addition to exercise, the four top foods that will increase your libido are asparagus, pumpkin seeds, halibut, and ginger.  So include these foods in your diet for maximum results!!

Ball Transfer Crunch 

1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat. 

DAILY EXERCISE TIPS!

Triceps Dip

Good Morning!  Your triceps muscle is located on the back of your arm and is responsible for straightening your elbow.  To perform triceps dip place your hands shoulder width apart on a secured bench or chair.  Beginners should have knees bent, shoulder width apart with your ankles in alignment with your knee.  Be careful not to allow the knees to go over the toes as this can cause you to strain.  As you get stronger you will lengthen your legs out to increase intensity.  Straighten your arms, keeping a slight bend in your elbows to keep your triceps engaged and slowly bend at your elbows and lower you upper body down towards the floor until you are at 90 degree angle.  Then press firmly in to the palm of your hands, tighten your abdominal muscles and lengthen into starting position and repeat.  Please note that poor posture and repetitive movements may create dysfunction in connective tissue and possible injury.  During this exercise be sure to keep your head and neck in alignment with the body and lengthen up through the spine while engaging your core as you perform each repetition.  To stretch the triceps, place one arm overheard and position your forearm as close as possible to upper arm, then grasp elbow overhead with other arm and pull elbow back and toward head, hold stretch, and repeat with opposite arm.  Stretching and flexibility training will improve muscle imbalance, increase joint range of motion, relieve excessive tension of muscles and joint stress, and improve neuromuscular efficiency and function.  Be sure to hydrate before, during, and after your workout!!

Massage therapy will decrease muscle soreness and tension, increase circulation, and promote muscular balance in the body.