A LETTER TO THE "GET FIT" CREW
Yesterday was a great cardio workout and it kept the ladies moving yesterday! Great job! As we move into these different workout transitions and workouts that I provide for you, I know that many of us "slack" a little bit. I don't like to use the words "cheat" or "give up" because we are all human and it's tough to make a change and stick with it. So, please know that I am behind you 100%!
If you need to take a break from working out, make sure it's a reasonable break and that you do something to replace it. Working around the house, cleaning the house, running around with your kids (not in the car, physically running around) that is AOK! Our bodies are meant to move around and with all the great technology that we have, it is getting easier and easier NOT to move around.
Check out case #1: A woman who is 65 years of age. This woman stresses over everything and takes on things that she doesn't have to take on. She is over weight, unhappy and can barely walk. Why? She doesn't move. . .she has an excuse for EVERYTHING and now she is paying for it. She went to the doctor last week with a couple of scares with re-occuring breast cancer and a knee problem. She is cleared of the breast cancer scare but the knee problem will continue because she does not get up and walk everyday. (Please note, I am not saying that exercise will cure breast cancer but it can reduce the chance in the future).
Check out case #2: The woman mentioned above, her sister is 62 years of age and can out walk any of us! She stretches every morning (whether it's 5 minutes or 15 minutes, she gets it done). She walks everyday and because she is retired and works part time, she will go to the mall and walk around for about hour or so. She eats what she loves to eat but reduces her sugar and salt intake making sure she bakes most of her meats/meals. She has a clean bill of health except for being deaf in one ear. That's it!
Which woman do you want to take after? You think you have time now but it's when you are over 50 and CAN'T move! You CAN'T enjoy life as a "free" adult with grown children. Let's make some good choices this week and get the job done!
I know that I am considered one of the few "workout and running freaks" of the world but it makes me feel so much better about myself. Seriously, my dream is to look and be like Tina Turner at 65 years of age, able to kick my legs up and have fun in life! I want to be a part of my girls future and not someone who has to be taken care of because of bad choices made in the past. Join the fight to be healthy and take care of yourself!
Here are some practical strategies for optimal well-being (from Aerobics and Fitness Association of America):
1. Become Active: "bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure".
2. Become Physically Fit: Physically fit would be to have skill-related, health related and physiologic components.
3. Eat Proper Diet: Keep total fat intake between 20-35% and consume less than 10% of calories form saturated fatty acids.
4. Prevent Obesity: This is defined as a condition characterized by excess body fat and is associated with hypertension, hyperlipidemia, diabetes, degenerative arthritis and certain cancers.
5. Do Not Smoke: Cigarette smoking is the leading cause of preventable death and disease according to the U.S Surgeon General
6. Practice Stress Management: A high-stress lifestyle can implicate a number of diseases such as CHD, hypertension, heart arrhythmias, stroke, asthma (living with this one myself), irritable bowel syndrome, acne and impaired immune system.
7. Practice Self Care: This includes yearly physicals, glaucoma tests, dental check up and breast/ prostate examinations.
Do what you need to do to take care of your body, mind and spirit. There is only one of you and so many people love you and want to be around you! Stay healthy so that can happen daily!
Until Thursday! Love you guys and gals!
Nicol
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