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Fitness Tip of the Month Archive

April 2012

8 Powerhouse Foods You Should Be Eating

  1. Cruciferous Vegetables (broccoli, cauliflower, kale, Brussels sprouts, and bok choy) – these have glucosinolates which have been shown to reduce the risk of certain cancers
  2. Red Beans – has been ranked high in antioxidants, which help decrease stress
  3. Cherries – help reduce inflammation
  4. Chia Seeds – naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals
  5. Avocado – rich source of monounsaturated fats, vitamin E, potassium, and folate
  6. Pistachios – good source of vitamin B6, thiamin, magnesium, and cooper
  7. Seaweed – provides a rich source of iron, folate, vitamin C, vitamin K, and iodine
  8. Pumpkin – has beta carotene, which is a precursor to vitamin

March 2012

Cardiovascular Fitness
The cardiovascular system consists of the heart and blood vessels.  It is responsible for delivering nutrients and other essential materials, namely oxygen to the cells in your body.  Improving your cardiovascular fitness can lead to an improvement in your quality and length of life.  It is recommended that adults do a total of 2.5 hours of cardiovascular exercise each week.

February 2012

Yoga For Better Posture
There are many things in today’s society that contribute to bad posture and Yoga can help.  Here are 7 things that will help you have better posture.

  1. Establish base and dynamic tension
  2. Create core stability
  3. Align the spine
  4. Soften and align the knees
  5. Relax shoulders back and down
  6. Hinge at the hips
  7. Shorten the lever

January 2012

How to Keep Your New Year’s Resolution 

  1. Choose a specific, realistic goal
  2. Pick just one resolution
  3. Don’t wait until New Year’s eve
  4. Start with small steps
  5. Avoid repeating past failures
  6. Remember that change is a process
  7. Don’t let small stumbles bring you down
  8. Get support from your friends and family
  9. Renew your motivation
  10. Keep working on your goals

December 2011

Holiday Fitness Tips
Don’t let the holidays put extra pounds on you.  Here are a few healthy holiday fitness tips.

  1. Plan realistic workouts
  2. Perform High-Intensity Interval training workouts (this type of workout burns the maximum calories in the minimum amount of time)
  3. Multitask (combine physical activities with holiday tasks and errands)
  4. Transform family time into fitness time (recruit your family and friends to join you in your fitness goals)

November 2011

WATER PLAYS A KEY ROLE IN LOSING WEIGHT:
Your metabolism needs an adequate supply of water to burn fat efficiently.  When you lose weight you create toxins, and water helps flush them out of your system.  Dehydration can make you feel fatigued, discouraging regular physical activity that will help you burn calories and accelerate weight loss.   

October 2011

Exercise and Cancer…

Exercising helps with better cardiovascular activity, immune function, energy, DNA repair, and hormone regulation.  All of these directly affect the formation of various forms of cancer such as prostate, colon, lung, intestinal, breast, and endometrial. 

Breast Cancer Recovery – Benefits of Cardiovascular Training:

  1. May cut breast cancer recurrence and improves survival rates
  2. Lowers risk for heart disease, diabetes, stroke, osteoporosis, other cancers, and many other ailments
  3. Pares down fat cells
  4. Helps maintain lower-body bone strength
  5. Boosts mood and eases anxiety and mild depression
  6. Improves sleep

Benefits of Strength Training:

  1. Helps protect bones throughout the body from osteoporosis
  2. Helps rebuild strength for simple tasks and enjoyable activities
  3. Adds muscle, improving the muscle-to-fat ratio
  4. Burns off a handful of extra calories a day
  5. Helps protect against falls
  6. Helps tone muscles and improve body images
  7. Adds to quality of life

Benefits of Pilates:

  1. Improves lymphatic drainage by its focus upon deep rib cage breathing
  2. Strengthens the middle back musculature
  3. Improve scapula-humeral rhythm

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