How to Increase Exercise in Daily Life

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Pickens County Bike-A-Thon

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 10 Healthy Facts of Fitness

Courtesy of www.healthy-lifestyle.most-effective-solution.com

Are you sitting on the couch dipping a cookie into your coffee and feeling guilty?

Is your quality of life being spoiled because you are tired and sluggish?

Well, read on and find out what you can do to improve the situation

And maybe it will inspire you to get off the couch?

Here are the top 10 healthy facts of fitness you should know.

Enhances Brain Power

The more exercise we take part in the more energetic we become and the serotonin levels in the brain increase dramatically. Serotonin makes us more alert and if we are fully alert we are then far more productive. Certain studies have been carried out and the results are able to tell us that anyone who takes part in regular exercise will be that little extra productive in the workplace. Most companies recognize that a fit workforce makes for health care costs being lowered, less time off work sick and the optimization of working hours.

Stress Reducer

Exercise lifts your mood which in turn combats depression and low moods. As you exercise you become aware that there is ‘less time to reflect’ therefore the distraction of exercise relaxes you. This impacts on everyone who comes into contact with you in your everyday life. Your family and working relationships are improved.

Energy Booster

It is pretty common for people to say they are too tired to exercise, but exercise has the opposite effect, rather than tire you it actually energizes you. Just try slipping a dance or workout tape into the video for thirty minutes and exercise along with it, the results are conclusive. The workout will have released those valuable endorphins and your energy levels will be renewed. This has the knock on effect of making the everyday jobs take on a different light.

Fitting Fitness Into A Busy Schedule Is Not That Hard

You need to plan wisely to fit exercise into your everyday life. As time goes on it will come naturally, all too soon playing ball with the kids or a family bike ride will become an every day occurrence. Rather than meet a client in the office why not meet them at the local golf club. You don’t have to tie yourself to unnecessary gym visits or try to make time for long workouts. Ten minutes to spare? Then do ten minutes of valuable exercise. Two or three ten minute sessions of brisk walking or skipping followed by another walk later on in the evening is fine! A daily thirty minute session of exercise will help to fight disease and keep you fit, if you can spare more time then all well and good.

Brings Friends And Family Together

Social support is often the key to a successful fitness plan, if you have friends or family who are there to keep you company then the chances are that you will keep on going with the exercise. It can be good to take a walk with a friend or your spouse, or maybe play  a tennis match with your brother. If you have lost a substantial amount of weight and want to keep it that way then enroll the help of family and friends rather than go it alone.

Exercise Keeps Illness At Bay

Exercising plays a vital part in warding off disease. It has often been documented that exercise can help alleviate some of the signs of aging. High cholesterol, diabetes, high blood pressure, strokes and heart attacks are all diseases linked with obesity and being in an unfit state. Introduce a fitness plan into your life and it can help ward off these conditions. Regular exercise can strengthen the joints and muscles and give the immune system a considerable boost. The power of exercise cannot and must not be understated.

Good For The Heart

The heart obviously counts as our most important muscle and it invites exercise to strengthen it. Exercise and fitness plan an important part, it makes the heart and the cardio-vascular system efficient. As the heart gains efficiency it is able to pump to its full potential. A strong heart pumps  much more blood with each beat, so the heart doesn’t have to beat as fast to keep pace. After a couple of exercise sessions you will notice that your body is already starting to welcome the new routine and is responding positively.

Exercise For Extra Food

Of course each time you take exercise you will inevitably burn some calories and if you have the odd treat then no harm will come of it. Muscle burns far more calories when resting than body fat, so the more muscle composition you have then the resting metabolic rate is also higher. In short it is possible to give yourself the odd treat when you are continuing to keep exercising.

Improve Performance

After embarking on an exercise plan it is quite possible that a few weeks of practicing fitness will have enhanced your overall muscle tone. You personally may notice slight body changes as the muscles get stronger. Constant exercise will almost certainly make you more flexible, improve performance and give you more strength. Given time your balance and reaction will significantly improve also.

Are you sitting on the couch dipping a cookie into your coffee and feeling guilty?

Is your quality of life being spoiled because you are tired and sluggish?

Well, read on and find out what you can do to improve the situation

And maybe it will inspire you to get off the couch?

Here are the top 10 healthy facts of fitness you should know.

Enhances Brain Power

The more exercise we take part in the more energetic we become and the serotonin levels in the brain increase dramatically. Serotonin makes us more alert and if we are fully alert we are then far more productive. Certain studies have been carried out and the results are able to tell us that anyone who takes part in regular exercise will be that little extra productive in the workplace. Most companies recognize that a fit workforce makes for health care costs being lowered, less time off work sick and the optimization of working hours.

Stress Reducer

Exercise lifts your mood which in turn combats depression and low moods. As you exercise you become aware that there is ‘less time to reflect’ therefore the distraction of exercise relaxes you. This impacts on everyone who comes into contact with you in your everyday life. Your family and working relationships are improved.

Energy Booster

It is pretty common for people to say they are too tired to exercise, but exercise has the opposite effect, rather than tire you it actually energizes you. Just try slipping a dance or workout tape into the video for thirty minutes and exercise along with it, the results are conclusive. The workout will have released those valuable endorphins and your energy levels will be renewed. This has the knock on effect of making the everyday jobs take on a different light.

Fitting Fitness Into A Busy Schedule Is Not That Hard

You need to plan wisely to fit exercise into your everyday life. As time goes on it will come naturally, all too soon playing ball with the kids or a family bike ride will become an every day occurrence. Rather than meet a client in the office why not meet them at the local golf club. You don’t have to tie yourself to unnecessary gym visits or try to make time for long workouts. Ten minutes to spare? Then do ten minutes of valuable exercise. Two or three ten minute sessions of brisk walking or skipping followed by another walk later on in the evening is fine! A daily thirty minute session of exercise will help to fight disease and keep you fit, if you can spare more time then all well and good.

Brings Friends And Family Together

Social support is often the key to a successful fitness plan, if you have friends or family who are there to keep you company then the chances are that you will keep on going with the exercise. It can be good to take a walk with a friend or your spouse, or maybe play  a tennis match with your brother. If you have lost a substantial amount of weight and want to keep it that way then enroll the help of family and friends rather than go it alone.

Exercise Keeps Illness At Bay

Exercising plays a vital part in warding off disease. It has often been documented that exercise can help alleviate some of the signs of aging. High cholesterol, diabetes, high blood pressure, strokes and heart attacks are all diseases linked with obesity and being in an unfit state. Introduce a fitness plan into your life and it can help ward off these conditions. Regular exercise can strengthen the joints and muscles and give the immune system a considerable boost. The power of exercise cannot and must not be understated.

Good For The Heart

The heart obviously counts as our most important muscle and it invites exercise to strengthen it. Exercise and fitness plan an important part, it makes the heart and the cardio-vascular system efficient. As the heart gains efficiency it is able to pump to its full potential. A strong heart pumps  much more blood with each beat, so the heart doesn’t have to beat as fast to keep pace. After a couple of exercise sessions you will notice that your body is already starting to welcome the new routine and is responding positively.

Exercise For Extra Food

Of course each time you take exercise you will inevitably burn some calories and if you have the odd treat then no harm will come of it. Muscle burns far more calories when resting than body fat, so the more muscle composition you have then the resting metabolic rate is also higher. In short it is possible to give yourself the odd treat when you are continuing to keep exercising.

Improve Performance

After embarking on an exercise plan it is quite possible that a few weeks of practicing fitness will have enhanced your overall muscle tone. You personally may notice slight body changes as the muscles get stronger. Constant exercise will almost certainly make you more flexible, improve performance and give you more strength. Given time your balance and reaction will significantly improve also.

Don’t Make Weight Loss Your Main Goal

Often weight loss is the primary aim of any fitness or exercise program. But what happens when after a few weeks we see very little result, the scales are registering almost the same weight? Yes, you have guessed, we feel disillusioned and just abandon the whole idea. This is why a fitness plan has to be approached in a different way altogether, look upon it as a way of staying healthy, a way of keeping fit and active. Stop and take time to notice that you are feeling less stressed and are more energized. Leave the weighing scales where they belong. Treat exercise as a part of your daily routine and not just something that has to be endured, you never know you may be pleasantly surprised

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The Exercise Habit

Written by familydoctor.org editorial staff.

How much exercise do I need?

Source

Written by familydoctor.org editorial staff.

American Academy of Family Physicians

Reviewed/Updated: 12/09
Created: 01/96

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Get Active

February is American Heart Month

Courtesy of American Heart Association

Finding time in our overscheduled lives for exercise is a challenge for all busy Americans. Especially for those who are parents or are working full-time or both. But the benefits far outweigh the sacrifices it takes to carve out that time. And anyone who has successfully managed to do so will tell you how happy they are to have found the time. They’ll tell you how much more energy they have, and how they are actually able to do more than before they started getting regular exercise. So no more excuses! Take an active role in determining your future. You deserve to give yourself the gift of living well with good health.

Why is Getting Active So Important?

The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Regular Physical Activity Helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.

American Heart Association Guidelines

We suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Or a combination of moderate and vigorous. Physical activity is anything that makes you move your body and burns calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. Check out the Start Walking program to get going with expert advice.

Get Active Success Story:

Mike Wilson, Associate Superintendent of Schools. Previously worked with the American Heart Association and company leader for the Start! Walking Program; City-wide chairman for the 2007 American Heart Walk.
I applied for the Start! Challenge program because of a deep commitment to work with the American Heart Association again and to change my life. I was diagnosed with cardiomyopathy at age forty-four. I had a twin brother die of sudden death congestive heart failure at age forty-three. I recently lost my youngest sister the same way.

After my sister died, I reviewed my lifestyle and have determined it needs to change. I have used several excuses to sit around, do no exercising, and have gained weight. I also know that without this change, I am a prime candidate to die of this disease at a young age. I want to enjoy my later years and be around to watch my grandsons grow up and be able to spend quality time with them.

In addition, I want to serve as an example to those people like me. I want to be an example that people with those inflictions can work, exercise, eat properly and can improve their physical well-being. No more excuses! We can do it!

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Day One - July 13, 2009

This is the first day of my 21 Day makeover - My weight today was 162.8 and my goal weight is 140. I have a little ways to go. My husband and I worked out for a little over an hour doing Advanced General Conditioning where we worked the back, shoulders, arms and trunk. We also have a couple of exercises that we do every day. Every day we do the reverse ab crunch (3 sets of 15) and the ab crunch on the BowFlex (4 sets of 25) - Teresa had us doing at least 50, sometimes 100 crunches on the stability ball so we do the ab crunches and the reverse crunches every day. We also do the triceps pushdown (for the wings) and the Bench Press or Chest Fly.

One of the things we started doing was tracking and writing down what we eat for each meal and snacks and when we eat them. We are eating at least every 3 hours or so to keep the metabolism burning more of the calories we eat for fuel and storing less of them as fat.

From what we understand, the key to lasting weight loss is to learn how to eat real food in a way that helps you lose weight. This is what the 21-Day Makeover is all about. Eating real food and exercising and making this a life long habit.

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Day Two - July 14, 2009

This is the 2nd day of my 21 Day Makeover - My husband had a meeting in Woodstock first thing this am so we are going to work out this afternoon. I did my 3 sets of reverse crunches and even took a video about it. The reverse crunches are my favorite floor exercise.

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Day Three - July 15, 2009

This is the 3rd day of my 21 Day Makeover - Tip for helping to lose weight - Drink More Water! You can speed up your metabolism by adding just one 8 oz glass of water to your day. And you can lose additional fat by simply drinking more water! Drinking water throughout the day is a proven method for speeding up your metabolism. Water consumption alone can help in releasing those additional pounds - so start drinking more water today! Set a goal for yourself of a minimum of 12 (8oz) glasses of water a day and watch the pounds go away.

Check this out-fyi:

So you are on the weight loss journey and exercising, good but have you been drinking lots of water? If not. read on to know why it is necessary to drink plenty of water. It is essential you keep yourself well hydrated while exercising, so that your skin retains its glow, and you do not feel drained and exercise lagged! Water is essential to achieve the goal of weight loss, it increases the metabolism level, your stamina and energy. Helps kidney to flush out toxins, helps liver in burning the stored fat (it sound heavenly for sure). So what are you waiting for? Drink More Water while you exercise to Loose more Weight.

Drink more water and boost your metabolism, and lose weight - Water is a great source for losing weight. Water is a magic potion, having 0 calories; you can drink it and keep yourself full. Many times we are just thirsty but mistake it for hunger and start eating. If we can recognize our thirst and drink at least 2 litres of water, then we can achieve our weight loss goal faster and in a better way. Water gives us the satiety feeling that is great feeling when we are on the weight loss journey. It surely helps us in reducing the binging and snacking that create havoc to the weight loss program. Water helps kidneys to flush out toxins and if we drink less water, the kidney’s works gets transferred to liver. Liver helps the body to metabolize the fat stored in the body. So, if liver has to work for kidney, than you can imagine that liver will not perform its function correctly, meaning your stored fat will not get metabolized correctly.

Water is a necessity in the journey of weight loss. Weight watchers will find drinking water essential for weight control. While doing weight control exercises, one should drink little water in intervals. Too much water intake while exercising sometimes leave you uneasy but too little will hamper your quality of workout. The general rule of thumb, however, a women of average weight needs about half a liter of water every 15 minutes of exercise.

Tips for adding more water to your day:

-Drink one 8 oz glass of water every hour while at work. Add 2 8 oz glasses before and after work and you’re done.

-When you have a craving…for anything, drink a glass of water before you do anything else. That craving may be the result of dehydration and the water will help you feel full.

-Drink through a straw - you will usually take larger sips.

-If you are having fruit juice, cut it one for one with water.

-After each trip to the rest room, drink a glass of water to replinish your system.

-If you drink diet soda during the day, drink 2 glasses of water between each 12 oz soda.

-At each meal, drink at least 2 glasses of water. With each snack, drink 1 glass of water.

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Day Four - July 16, 2006

This is day 4 of my 21-Day Makeover. Hidden “Enemies of Fat Loss” ~

Highly Refined Flour

Highly processed flour, like refined sugars, has all the fiber and nutrients stripped away which makes it more likely to switch your body into “Fat Storing Mode.”

Watch Out For:

*White Flour

*Enriched Flour

*Bleached Flour

Instead Look For:

*100% Whole Wheat Flours and Grains in Breads

*Durum, Semolina, or Whole Wheat Pastas

*Whole Grains in Cerals

100% Whole Wheat Bread

A simply made bread with nothing but Whole Wheat goodness certified by the American Heart Association.

www.miltonsbaking.com

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Day Five - July 17, 2009

This is day 5 of my 21-Day Makeover and I haven’t been as consistent of putting my progress on the site as I should.

We worked out this evening instead of this morning and I feel GREAT! 45 reverse ab crunches, tricep pull downs (for the ole ‘bye-byes’), shoulder press, french press, leg presses for the calf and thighs and ab crunches on the BowFlex - 4 sets of 25 - 100 ab crunches at 35 lbs!!! Oh My Goodness!!!

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