BEING OVERWEIGHT LEADS TO MANY HEALTH ISSUES...

danger ahead women with waist over 35' and men with a waist over 40'

Being overweight leads to many health issues such as high blood pressure, high cholesterol, as well as, a higher risk of cancer, sleep apnea, joint problems, and diabetes.  Pay attention to your waist size as well as your weight.  Women with a waist over 35' and men with a waist over 40' have an increased risk in heart disease, cancer,  diabetes, and respiratory conditions.  This size waist is dangerous because people who carry more fat around their abdomen also have higher amounts of fat surrounding vital organs like kidneys, liver, and pancreas.  This fat is known as visceral fat and it is thought to create chronic inflammation and has been linked to heart disease, diabetes, and certain cancers.  Begin to tackle the battle of the bulge, by consuming fewer calories, making mindful healthy food choices, adding exercise to your daily routine, getting adequate sleep, and reducing stress.  Begin by adding 30 minutes of exercise a day without fail, eat small frequent healthy meals, sleep 7 to 8 hours a night, and hydrate your body with at least 50% of your body weight in ounces!  Keep it moving!

DAILY EXERCISE TIPS FROM THE REVIVAL ROOM!

No equipment needed! Do these exercises anywhere! Remember to hydrate before, during, and after your workout!!

Squat Thrust

1.  SQUAT THRUST-  Stand with your feet together and squat down and place your hands on the floor next to your feet.  Jump your feet backwards into a push-up position, then jump feet back between your hands and stand up.  Repeat 10x.

Mountain Climber

2.  MOUNTAIN CLIMBER-  Start on your hands and knees and get into a sprint position.  Keep hands on the ground and run in place.   Be sure to keep your back straight and your neck in alignment.  Begin running in place for 15-30 seconds and work you way to 1 minute.

Walking Lunge

3. WALKING LUNGE-  Start at one end of the room, go forward on one leg and ben down so that your knee is directly over your toes at a 90 degree angle, push through the heel of your to raise up and switch legs.  Repeat 10x on each leg.

 Note: Massage therapy is effective for decreasing muscle aches and soreness and promotes faster healing time.  Book a massage today!

HIGH BLOOD PRESSURE INCREASES RISK FOR HEART ATTACK, STROKE, EYE PROBLEMS, AND KIDNEY DISEASE!

High blood pressure raises the risk for heart attack, stroke, eye problems, and kidney disease.  Also, when a person has high blood pressure and diabetes it doubles their risk for developing cardiovascular disease.  Weight control, physical activity, and nutrition have a large impact on blood pressure.  Studies show that coffee may combat high blood pressure because it improves blood vessel elasticity.  Things that affect blood vessel elasticity are blood pressure, age, gender, smoking, physical activity, body weight, nutritional habits and diabetes.  When a physician detect high blood pressure they normally prescribed an anti-hypertension medication to help control blood pressure.  However, they are risks and side effects associated with taking these types of medication such as dry cough, lightheadedness, dizziness, rash reduced appetite, increase in blood potassium, and can change the flavor of foods.  Therefore, before medication is an option speak to your doctor about changing your diet and adding exercise as a way to combat blood pressure.  The effects of  a healthy diet and exercise regimen are a decrease in blood pressure, decrease in risk for cardiovascular disease, decrease in stress hormones, increase in energy, weight loss, and an increase in mental focus.  Movement heals, so get moving!!  Begin with a light walk for a minimum of 30 minutes per day.  If you are unable to do 30 minutes in one session, break it up into three 10 minute sessions.  If a busy schedule is the problem, learn to incorporate exercise in your daily routine by taking the stairs instead of the elevator, parking father away so that you need to walk to your destination, and take the long way to the bathroom.  Even these small changes will have a positive effect on your health.  

take the stairs!

Also, massage therapy is effective in decreasing blood pressure, so book a massage today!  

COMBAT CANCER, IMPROVE MOOD, DIGESTION, AND SLEEP, AND RELIEVE PAIN FROM MIGRAINES WITH MASSAGE THERAPY!

Massage therapy is not only effective in promoting relaxation but also in combating cancer, improving sleep patterns, digestion, and mood, and promotes faster recovery from injury or surgery.  Massage therapy increases circulation, allowing the body to pump more oxygen and nutrients throughout the body, stimulating lymph flow and boosting the immune system.  It also relaxes tight muscles, increases joint mobility and range of motion, and provides relief for back pain and migraine headaches.  Live healthier and happier with massage, you and your body deserve it.

NECK OR BACK PAIN? PILATES IS ESSENTIAL FOR NECK AND BACK HEALTH!!

Pilates helps correct posture, develops core strength, promotes flexibility, and increases body awareness.  Pilates is gentle on the body as it does not stress your joints and ligaments.  Pilates is helpful in reducing and preventing neck and back pain by addressing the underlying structural imbalances in the body.  Back and neck health is effected by lack of core support, pelvic instability, muscular imbalances, poor posture, and lack of body awareness.  

Child pose to relieve tension in back.  Kneeling on mat with your butt on your heels, knees hip distance apart, lean forward and drape your body over your thighs with your arms reaching out in front of you breath deep and relax.  Gently rock your hips side to side. 

child pose

DAILY EXERCISE TIPS! HEALTHY WEIGHT! YO-YO DIETERS AND ONE TIME EATERS..READ ON

When you lose weight without exercise, you lose both muscle and fat.  However, when you gain weight without exercise, you gain only fat.  Yo-Yo dieters that continually gain and lose and gain and lose end up gaining proportionally even more fat because of the muscle loss that takes place every time they lose.  One- time eaters who consume all their calories in one meal, gain more weight than those who divide their calories into several small meals.  This type of eating signals the starvation mode to ignite, making their bodies want to store fat rather than burn it.  When you deprive your body of food, your metabolism slows down and makes your body want to store fat.  Understand when and why you eat.  Appetite really comes in two forms physiological and psychological.  Physiological signals of hunger include an empty feeling in stomach, headache, and feeling faint.  However, psychological signs that ignite hunger can be attributed to mood, senses, and social situations.  It is important to recognize when to eat and why your eating.  Eat to fuel and satisfy your body rather than to console or excite.  Understand that not eating enough is as detrimental to your health as overeating.  Learn to plan your meals!  Most diets fail because they are impossible to maintain on a long term basis.  Incorporate fresh fruit and vegetables into every meal, avoid fried foods, and limit your intake of sugar, salt, and fat.  Also, be aware of the caloric content in beverages, as those calories can add up quickly.  Get your body moving on a daily basis and keep it moving.  Beginners start with 20 to 30 minutes per day of light cardiovascular exercise such as walking or bicycling.  Any movement is improvement.  Always hydrate before, during, and after physical activity.  Keep it moving!!!

DAILY EXERCISE TIPS! NO WEIGHTS NEEDED!! WALL SIT, SUPERMAN, BICYCLE CRUNCH!

Good Morning.  The following exercises work with your body weight so they can be done anywhere.  Get ready for winter sports with these simple exercises.

1. Wall Sit- with your back against a wall and your feet about 2 feet away, slide down until knees are at a 90 degree angle. Hold as long as you can, repeat 3 -5x.

Wall Sit

2.  Superman- Lie on stomach with arms and legs stretched out.  Raise arms and legs off the ground a few inches, hold for a few seconds then lower.  Also, as an option you can alternate opposite arm  and leg. Repeat 10x.

Superman

3.  Bicycle Crunch- Lie flat on floor with your low back pressed to the ground.  Place your hands besides your head, and curl up (DO NOT CLASP HANDS- this will place too much pressure on your neck!) Bring your knees to about 45 degree angle and slowly go through a bicycle pedal motion.  Touch your left elbow to your right knee, then your right knee to your left elbow, and repeat 10x.  

Bicycle Crunch

Be sure to breath and hydrate!!!!