If your needing some great information to get your new year jump started here's a good website!
www.pecentral.org/websites/fitnesssites.html
It offers all kinds of choices. I like the presidents challenge. The fitness partner connection is very helpful as well. You should have lots to see on this website.
It's so important to continue to read and learn why you're making good choices about your health. I read all of the time and will continue to pass the good stuff your way.
So here's your information for today!
Your fitness expert,
Lynn
www.getrealfit.org
Monday, December 29, 2008
Sunday, December 7, 2008
STRESS
Stress is necessary in life. But too much can cause illness.
Think about it. If you didn't feel some stress about your health you wouldn't be motivated to exercise or control your weight so stress is not a bad thing.
Storing it in your body is bad. Learning from it is good.
Yoga is a great stress reliever as is Tai Chi. I'm studying both right now and LOVING it!
I'm a 3rd degree black belt in Kenpo which is an outward art.
Outward art means more thought occurs in how your body is moving than what the internal bodily functions are doing.
Tai Chi is an inward art. The main focus is internal...what your body feels like inside. It's a great self defense art but is used in the US more as a stress relieving practice.
I use it for both but am gaining the most reward from the anti stress factor.
Yoga has some breathing techniques that I'm working on today. The Ujayi breath is being taught to athletes to calm themselves before performing. It's great for everyone who has stress...so that means all of us LOL
It uses a soft snoring sound as the breath passes through the throat and a steady even quality while inhaling and exhaling.
1) Relax and widen your throat.
2) Practice the snoring sound by forcefully extending a breathy loud "haaaa" sound in your throat while you exhale through your mouth.
3) Now try to recreate the same sensation you felt in your throat as you exhale with your mouth closed.
4) Last, don't force or hurry your breath. Allow it to flow into and out of all three chambers you experienced above. The goal is to have the snoring sound occur while you inhale and exhale.
I'm still working on it.
It feels like the kind of breathing I do when I'm deep asleep or going into it. It feels great! Makes me want to get my gramcrackers and milk and go hit my nap matt.
I hope to have several stress relivers for you. Christmas is a fun time but it can get excess stress bottle up inside so try this one out and I hope to have more for you!
Your fitness expert,
Lynn www.getrealfit.org
Think about it. If you didn't feel some stress about your health you wouldn't be motivated to exercise or control your weight so stress is not a bad thing.
Storing it in your body is bad. Learning from it is good.
Yoga is a great stress reliever as is Tai Chi. I'm studying both right now and LOVING it!
I'm a 3rd degree black belt in Kenpo which is an outward art.
Outward art means more thought occurs in how your body is moving than what the internal bodily functions are doing.
Tai Chi is an inward art. The main focus is internal...what your body feels like inside. It's a great self defense art but is used in the US more as a stress relieving practice.
I use it for both but am gaining the most reward from the anti stress factor.
Yoga has some breathing techniques that I'm working on today. The Ujayi breath is being taught to athletes to calm themselves before performing. It's great for everyone who has stress...so that means all of us LOL
It uses a soft snoring sound as the breath passes through the throat and a steady even quality while inhaling and exhaling.
1) Relax and widen your throat.
2) Practice the snoring sound by forcefully extending a breathy loud "haaaa" sound in your throat while you exhale through your mouth.
3) Now try to recreate the same sensation you felt in your throat as you exhale with your mouth closed.
4) Last, don't force or hurry your breath. Allow it to flow into and out of all three chambers you experienced above. The goal is to have the snoring sound occur while you inhale and exhale.
I'm still working on it.
It feels like the kind of breathing I do when I'm deep asleep or going into it. It feels great! Makes me want to get my gramcrackers and milk and go hit my nap matt.
I hope to have several stress relivers for you. Christmas is a fun time but it can get excess stress bottle up inside so try this one out and I hope to have more for you!
Your fitness expert,
Lynn www.getrealfit.org
Friday, December 5, 2008
SCIENCE
Science is a multi billion dollar industry.
It's good we have the science industry discovering new answers for health issues.
A lot of research is being done on ghrelin, a hormone that causes hunger. A pill that controls it's affect on the obese is in the works.
There's a disorder called Prader-Will that may benefit from that pill. People with the disorder have slowed development, severe obesity and insatiable hunger.
The scientists are linking the extreme excess of ghrelin in their bodies as one of the factors that may cause this disorder.
They also are finding that ghrelin helps with learning, memory and good mood.
Those are very positive affects of the hormone so it's important to have a normal amount of ghrelin in your system.
They also know that lack of sleep increases the amount of ghrelin stored in the body and helps to explain why people over eat when they don't get at least 6 hours of sleep each night.
Some scientists have a theory that we were designed to be eating machines for survival. They think the people who had extra ghrelin in their systems were the ones who survived in the early days of our development.
Studies have been done supporting that our genetics play a large role on our size.
The thought is that we are born with a set point weight, the weight your body is designed to be. And that no matter how much we try to alter that, our bodies will find their way back to that weight.
Varying that weight by 5 to 10% is possible but more than that is difficult.
I find some truth to that. When I get under my normal weight I get extremely hungry. When I'm above that weight I'm not as hungry.
It supports the importance of finding a realistic weight to maintain and that exercise is an important factor in weight control.
Those extra calories you eat due to hunger can be burned up by exercise.
Staying active burns calories and develops active tissue, muscle, which burns calories while you're resting.
Studies show people who maintain a weight slightly above their ideal weight that exercise are far healthier than those at their ideal weight who do not exercise!
Those who yo-you up and down in weight have more health complications than those who stay at a consistent weight and include exercise, even if that weight is slightly above their ideal weight.
The lesson today is no pill is available currently for controlling ghrelin but you can have some control by getting enough sleep.
You also have some control of your weight by exercising and staying active.
This information may support why people get depressed when they over eat and think more clearly on an empty stomach.
The levels of ghrelin are higher when you're hungry so the good affects of the hormone can be experienced as well as the negative ones.
The world is always gaining insight, knowledge and remedies to health disorders due to science. I'll try to keep you posted, so visit me often!
Your fitness expert,
Lynn www.getrealfit.org
It's good we have the science industry discovering new answers for health issues.
A lot of research is being done on ghrelin, a hormone that causes hunger. A pill that controls it's affect on the obese is in the works.
There's a disorder called Prader-Will that may benefit from that pill. People with the disorder have slowed development, severe obesity and insatiable hunger.
The scientists are linking the extreme excess of ghrelin in their bodies as one of the factors that may cause this disorder.
They also are finding that ghrelin helps with learning, memory and good mood.
Those are very positive affects of the hormone so it's important to have a normal amount of ghrelin in your system.
They also know that lack of sleep increases the amount of ghrelin stored in the body and helps to explain why people over eat when they don't get at least 6 hours of sleep each night.
Some scientists have a theory that we were designed to be eating machines for survival. They think the people who had extra ghrelin in their systems were the ones who survived in the early days of our development.
Studies have been done supporting that our genetics play a large role on our size.
The thought is that we are born with a set point weight, the weight your body is designed to be. And that no matter how much we try to alter that, our bodies will find their way back to that weight.
Varying that weight by 5 to 10% is possible but more than that is difficult.
I find some truth to that. When I get under my normal weight I get extremely hungry. When I'm above that weight I'm not as hungry.
It supports the importance of finding a realistic weight to maintain and that exercise is an important factor in weight control.
Those extra calories you eat due to hunger can be burned up by exercise.
Staying active burns calories and develops active tissue, muscle, which burns calories while you're resting.
Studies show people who maintain a weight slightly above their ideal weight that exercise are far healthier than those at their ideal weight who do not exercise!
Those who yo-you up and down in weight have more health complications than those who stay at a consistent weight and include exercise, even if that weight is slightly above their ideal weight.
The lesson today is no pill is available currently for controlling ghrelin but you can have some control by getting enough sleep.
You also have some control of your weight by exercising and staying active.
This information may support why people get depressed when they over eat and think more clearly on an empty stomach.
The levels of ghrelin are higher when you're hungry so the good affects of the hormone can be experienced as well as the negative ones.
The world is always gaining insight, knowledge and remedies to health disorders due to science. I'll try to keep you posted, so visit me often!
Your fitness expert,
Lynn www.getrealfit.org
Thursday, December 4, 2008
GOVERNMENT
The Government is really trying to get people moving!
Health care is an issue right now. Insurance rates are rising. One way of improving the situation is to improve the publics' health.
Exercise is one of the primary ways to improve health!
The government is completely aware of this fact.
They're website explains the new requirements for weekly exercise www.health.gov/paguidelines
The old 30 minute daily rule is now being replace by a weekly amount of exercise.
150 minutes of weekly exercise is the minimum.
It can be split up into 10 minute sessions twice everyday, three 50 minute sessions per week...they give a variety of ways to divide the time.
Having the time spread out is the best way. Doing it all in one or two days is not wise! They do not recommend that.
The goal is to make it easy for people to get their aerobic exercise in.
They also recommend two to three strength training days per week.
Those must be done on non consecutive days! You need 48 hours of rest between sessions. Your muscle build on your rest day!
They don't give a time allotment for the strength training. It needs to be under an hour. It should be at least 15 minutes.
The government site goes on to say that for the best health improvements, 300 hours per week is needed. I would totally agree!
They state that some of the exercise needs to be vigorous.
They say that one minute of vigorous activity equals 2 minutes of moderate activity.
That's a bit confusing. How much of the time needs to be vigorous and how much moderate? Does that mean I can do less time if it's all vigorous?
I suggest two to three non consecutive days of at least 20 minutes of vigorous exercise which could be jogging, aerobic workouts (examples:kick boxing, dancing, step workouts ) or playing active sports. That can be split in two 10 minute sessions.
The rest of the minutes can be used walking, doing tai chi, ballroom dancing, riding an exercise bike at a slower pace, anything that gets you moving but doesn't get you extremely winded.
If vigorous exercise is not possible for you just doing the moderate exercise will be helpful!
Children and adolescents need one hour per day of aerobic activity. That's 420 minutes of weekly aerobic activity. Three hours of that needs to be vigorous.
It's a great website to stroll through.
It's helpful to keep learning about exercise so you're inspired to do it. Out of sight out of mind! It's easy to think "I'll get to that tomorrow".
Keep visiting my blog because I'll keep you posted on all the new stuff and the old stuff that works. I'm here for you!
Your fitness expert,
Lynn www.getrealfit.org
Health care is an issue right now. Insurance rates are rising. One way of improving the situation is to improve the publics' health.
Exercise is one of the primary ways to improve health!
The government is completely aware of this fact.
They're website explains the new requirements for weekly exercise www.health.gov/paguidelines
The old 30 minute daily rule is now being replace by a weekly amount of exercise.
150 minutes of weekly exercise is the minimum.
It can be split up into 10 minute sessions twice everyday, three 50 minute sessions per week...they give a variety of ways to divide the time.
Having the time spread out is the best way. Doing it all in one or two days is not wise! They do not recommend that.
The goal is to make it easy for people to get their aerobic exercise in.
They also recommend two to three strength training days per week.
Those must be done on non consecutive days! You need 48 hours of rest between sessions. Your muscle build on your rest day!
They don't give a time allotment for the strength training. It needs to be under an hour. It should be at least 15 minutes.
The government site goes on to say that for the best health improvements, 300 hours per week is needed. I would totally agree!
They state that some of the exercise needs to be vigorous.
They say that one minute of vigorous activity equals 2 minutes of moderate activity.
That's a bit confusing. How much of the time needs to be vigorous and how much moderate? Does that mean I can do less time if it's all vigorous?
I suggest two to three non consecutive days of at least 20 minutes of vigorous exercise which could be jogging, aerobic workouts (examples:kick boxing, dancing, step workouts ) or playing active sports. That can be split in two 10 minute sessions.
The rest of the minutes can be used walking, doing tai chi, ballroom dancing, riding an exercise bike at a slower pace, anything that gets you moving but doesn't get you extremely winded.
If vigorous exercise is not possible for you just doing the moderate exercise will be helpful!
Children and adolescents need one hour per day of aerobic activity. That's 420 minutes of weekly aerobic activity. Three hours of that needs to be vigorous.
It's a great website to stroll through.
It's helpful to keep learning about exercise so you're inspired to do it. Out of sight out of mind! It's easy to think "I'll get to that tomorrow".
Keep visiting my blog because I'll keep you posted on all the new stuff and the old stuff that works. I'm here for you!
Your fitness expert,
Lynn www.getrealfit.org
Tuesday, December 2, 2008
POWER SUPPLY
I just read an amazing article about power supply...human power supply!
When you go into a gym to work out what do you see?
Tons of lights, electric exercise machines, the air conditioning or heat freely flowing (especially in HOT yoga classes!) and showers that have hot water waiting to be used.
The pools are generous with their chlorine which you can smell a mile away! The walls are painted with colorful paint and the bathrooms smell of the disinfectant supplies used.
Not too "green" are they!
Some gyms are getting smart.
They're situating their windows to make use of solar heat as well as making use of air flow to lessen air conditioning.
They're using showers that heat "on call".
They're using paints and adhesives with low voluble organic compounds so they don't emit dangerous toxins in the air you're huffing and puffing in as you workout.
The list is long but the amazing thing I read was some are using the clients for their power supply!
They hook up spin bikes to DC generators that produce electricity, which in turn is directed into a 12-volt battery bank. This bank can power TV sets, stereos and lights!
All the energy released in the form of burned-up carbohydrates and fat that's dissipated into the air when members exercise can be turned into energy.
Other countries are way ahead of us. We've been able to get our energy for so cheap nothing has inspired us to change...until now.
When we shoot our DVDs we use florescent cool lights to save energy and to keep the girls from over heating. We should plug ourselves up to a DC generator when we do our productions...we omit tons of energy into the air LOL
Wouldn't that be great if people could all get together, workout hard and store that energy so people can help run the power plants??? Water power, wind power, and people power!
Your fitness expert,
Lynn www.getrealfit.org
When you go into a gym to work out what do you see?
Tons of lights, electric exercise machines, the air conditioning or heat freely flowing (especially in HOT yoga classes!) and showers that have hot water waiting to be used.
The pools are generous with their chlorine which you can smell a mile away! The walls are painted with colorful paint and the bathrooms smell of the disinfectant supplies used.
Not too "green" are they!
Some gyms are getting smart.
They're situating their windows to make use of solar heat as well as making use of air flow to lessen air conditioning.
They're using showers that heat "on call".
They're using paints and adhesives with low voluble organic compounds so they don't emit dangerous toxins in the air you're huffing and puffing in as you workout.
The list is long but the amazing thing I read was some are using the clients for their power supply!
They hook up spin bikes to DC generators that produce electricity, which in turn is directed into a 12-volt battery bank. This bank can power TV sets, stereos and lights!
All the energy released in the form of burned-up carbohydrates and fat that's dissipated into the air when members exercise can be turned into energy.
Other countries are way ahead of us. We've been able to get our energy for so cheap nothing has inspired us to change...until now.
When we shoot our DVDs we use florescent cool lights to save energy and to keep the girls from over heating. We should plug ourselves up to a DC generator when we do our productions...we omit tons of energy into the air LOL
Wouldn't that be great if people could all get together, workout hard and store that energy so people can help run the power plants??? Water power, wind power, and people power!
Your fitness expert,
Lynn www.getrealfit.org
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