Steps to Success
May 22, 2010 by Beth · Leave a Comment
1-Set your schedule and stick to it - pick a time of the day and don’t vary. Consistency builder habit which leads to great results. Set your goal for at least 3 weeks. In 3 weeks, a habit is learned.
2-Set realistic goals. It is important to set a goal and achieve it, adding difficulty as you can handle it.
3-Chart your progress. Place it on the refrigerator where you can see it often. Put a picture of your favorite ‘in shape person’ next to the chart to remind you where you’re headed.
4-If you fall off the horse, collect yourself and get back on! That’s OK. Just re-evaluate your goals if required, but by all means, begin again!
5-Begin each session by stretching and loosening your muscles through a warm up routine.
6-Do the exercises slowly and in a controlled smooth and fluid manner. Steady effort will build strong muscles.
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Are you Walking for Good Health?
April 10, 2010 by Beth · Leave a Comment
My husband ordered myself and he a Pedometer…now what in the world is a Pedomter? But something that helps you keep track of how many steps you take a day…and the ‘magical number’ we’ve heard to help keep you healthy is ‘10,000 steps per day’! And today, being my first day with the Pedometer, I took 6,818 steps…and that is with walking a little over a mile on the treadmill…so what if you don’t do a mile on the treadmill? Well, that means, in order for you to get that ‘10,000 steps per day in’ you are going to have to do a lot more walking…
But when you have something like the Pedometer, which costs about $20 to $30 - it helps make you accountable, and if that is what you are looking for, the Pedometer is for you. You set your settings, then clip it to your belt and away you go. You don’t really think about it unless you want to see how many steps you have taken, and believe me, you take more steps than you think when you are up and about. But can you make a point to get your ‘10,000 steps in a day’? That is the question.
By having the Pedometer on, it tracks how many steps you take a day and if you are not at the magical ‘10,000′ then you can do extra walking to get there. You can get out in the evenings, take the kids to the park to play while you walk around the track. One mile gets you about 2,500 steps. That means you are one quarter toward your goal. You’ll need to think of other ways you can get where you want to be. Parking in the ‘back 40′ of a parking lot is a good way, go to the mall and just walk and window shop is another good thing to do. Also, making a couple of trips around the grocery store before finally grocery shopping works. Start a social group, get family and friends together at a certain time to walk, it makes it much more interesting and accountable.
And just think, if you can get to 10,000 steps per day, what great condition, health and fitness, you will eventually be in, and all by just taking steps. No hard work out or big time running, just walking 10,000 steps per day!
What better way to do it than just do it - Take the first step!
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8 Ways to eat more healthy
March 16, 2010 by Beth · Leave a Comment
How The Biggest Loser Contestants Eat
Like most overweight Americans, many of The Biggest Loser contestants have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds.
At the ranch, the contestants learn to:
1. Veggie-load in every way possible.
2. Amp up their fruit intake by skipping sugar juices and adding fresh fruit to nutritious smoothies.
3. Learn to love (and pronounce) quinoa (KEEN-wah)—it’s a grain and a protein!
4. Eat lean cuts of meat and poultry.
5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber.
6. Select whole grains such as brown rice and whole wheat noodles.
7. Eat fish several times a week.
8. Minimize consumption of red meat and high-fat dairy foods.
Courtesy of enews@biggestloserclub.com
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How to Increase Exercise in Daily Life
March 6, 2010 by Beth · Leave a Comment
Exercise is important in daily life, as it serves to maintain a healthy body. Therefore, you stand a better chance of fighting off diseases that are brought on by stress and lack of exercise.
Step 1
Start slow. Begin by engaging in less stressful exercises like, walking for 30 minutes a day and walking up and down the stairs.
Step 2
Add flexibility exercises. Begin and end your walking sessions with some stretches to increase flexibility.
Step 3
Add strength training. Strength training can also be incorporated into your daily routine by holding 3lb dumbbells as you walk.
Step 4
Add calisthenics. Sit-ups and push-ups are also advisable, starting with five then moving the target higher with time. The sit-ups help in reducing fat stored around the stomach, while push-ups burn fat on the upper back and the upper arms.
Courtesy of www.ehow.com
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What is really in you Hot Dog?
February 27, 2010 by Beth · Leave a Comment
Beef and Port - Both are high in protein - and in unhealthy saturated fat and cholesterol; the meat could come from pig and cow skeletal muscle and by-products.
Mechanically Separated Turkey - A pastelike substance produced when tissue is removed from bones through a high-pressure sieve. This product is versatile and cheap - and not just for turkey dogs.
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Pickens County Bike-A-Thon
February 21, 2010 by Beth · Leave a Comment
Are you a biker? Would you like to be? And if you are/were, would it make you feel good to know that you’re ‘biking’ helps others?
Well, A few people in Pickens County, GA are about to put on a Bike-A-Thon for a GREAT cause!!! It is for the American Cancer Society Relay for Life of Pickens County!!!
The Bike-A-Thon will be right before the Walk-A-Thon, Which is in 63 days at the Lee Newton Memorial Park, Jasper, Pickens County, Georgia on, Saturday and Sunday, April 24-25 and is for the Relay For Life of Pickens County, GA
We need volunteers!!! Let me know if you are interested in doing this Challenge! The Ride!!! ~ It might be a mile or Ten Miles or a 65 mile ride like my niece, Courtney, is doing in San Francisco for the bike marathon called the “Cinderella Classic” in SF. If they can do it, we here in Pickens County can do it!
Whatever the miles, it is going to be well worth it - the Bike-A-Thon will be tough but we can do it. Let me know that you are willing to be a biker…send me an email at Beth@getfitjasper.com and tell me you’re in!!! Whose with me!!! Let me know!
A bike-a-thon ~ riding a bike, something we all did as kids, its fun, its good exercise and by doing it now, its for a great cause…come on-let’s do it together!!!
I appreciate each and every one of you who are willing to do this Bike-A-Thon, it will be fun, it will be challenging but in the end, it will be worth it!
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Top Excuses for Skipping a Fitness Workout
February 20, 2010 by Beth · Leave a Comment
Written by Jeff Behar and Lynn Glenn
Some people like working out, but let’s face it even the most energetic people sometime feel like skipping a workout. The following are some of the most common excuses for missing a fitness workout. Are any familiar to you?
Most Common Excuses for Missing a Fitness Workou
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- Read more
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February is American Heart Month
January 25, 2010 by Beth · Leave a Comment
Courtesy of American Heart Association
Hypertension is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.
What is High Blood Pressure?
High blood pressure, also known as hypertension, is a widely misunderstood medical condition.
The blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries. Read more
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Tips for a Healthier 2010
January 6, 2010 by Beth · Leave a Comment
Courtesy of AmericanCancerSociety.com
Making resolutions is easy; keeping them is hard. Even if you set clear, realistic goals on January 1, many of us find that by mid-year our best intentions have been derailed by work, school, or a busy social schedule. Before you know it, another year has gone by and you find yourself vowing to do better next year.
This year, if your goals involve eating better and exercising more, make your resolutions stick by enlisting the help of these tips and tools. Read more
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Sunshine Corn Salad
January 3, 2010 by Beth · Leave a Comment
Now that it’s the beginning of the New Year and we have enjoyed so much of the good foods from Thanksgiving to New Years, its time to get back to our healthy eating habits. Here is a great salad that we all can enjoy. What a treat but you can have this salad all year long! Black olives would be great too!
Like the colors of summer, this salad combines corn, bell peppers and yellow squash for gorgeous visual appeal. What a delightful way to enjoy these garden vegetables. (We fixed this corn salad for Christmas dinner and used red and green bell pepper, was just as good and a little darker in color).
Serves 4 1.5 Cups per serving
1/2 tablespoon cider vinegar
1 tablespoon olive oil (extra-virgin preferred)
1 teaspoon snipped fresh parsley and 1 teaspoon snipped fresh parsley, divided use
1/8 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper, or to taste
3/4 cup frozen whole-kernel corn
1 tablespoon water
1/2 medium orange bell pepper, diced
1/2 medium yellow bell pepper, diced
1/2 medium yellow summer squash (about 2 1/2 ounces), diced
1 tablespoon pine nuts, dry roasted
In a medium serving bowl, whisk together the vinegar, oil, 1 teaspoon parsley, mustard, salt ad pepper.
In a small microwaveable bowl, combine the corn and water. Microwave on 100 percent power (high) for 2 minutes. Drain in a strainer. Run the kernels under cold running water for 30 seconds to coll. Pat dry with paper towels. Transfer to the serving bowl.
Add the bell peppers, squash and pine nuts. Toss to combine. Serve sprinkled with the remaining 1 teaspoon parsley.
Nutrition Tip: As soon as corn is harvested, its surgars begin to convert to starch. The sooner it’s eaten or processed after it’s picked, the better. That is why frozen corn can be just as sweet as - or sweeter than - corn that sits for days in the produce department.
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