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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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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The Exercise Habit
February 20, 2010 by Beth · Leave a Comment
Written by familydoctor.org editorial staff.
How much exercise do I need?
How do I get started?
Sneak exercise into your day
- Take the stairs instead of the elevator.
- Go for a walk during your coffee break or lunch.
- Walk all or part of the way to work.
- Do housework at a fast pace.
- Rake leaves or do other yard work.
Start out slowly. If you’ve been inactive for years, you can’t run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How do I stick with it?
- Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
- Get a partner. Exercising with a friend or relative can make it more fun.
- Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
- Choose a comfortable time of day. Don’t work out too soon after eating or when it’s too hot or cold outside. Wait until later in the day if you’re too stiff in the morning.
- Don’t get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
- Forget “no pain, no gain.” While a little soreness is normal after you first start exercising, pain isn’t. Take a break if you hurt or if you are injured.
- Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
Making exercise a habit
- Stick to a regular time every day.
- Sign a contract committing yourself to exercise.
- Put “exercise appointments” on your calendar.
- Keep a daily log or diary of your exercise activities.
- Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
- Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
- Think about joining a health club. The cost gives some people an incentive to exercise regularly.
How can I prevent injuries?
Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.
Benefits of regular exercise
- Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
- Keeps joints, tendons and ligaments flexible, which makes it easier to move around
- Reduces some of the effects of aging
- Contributes to your mental well-being and helps treat depression
- Helps relieve stress and anxiety
- Increases your energy and endurance
- Helps you sleep better
- Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
What is a target heart rate?
The chart to the right shows the target heart rates for people of different ages. When you’re just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).
What is aerobic exercise?
Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is weight-bearing exercise?
Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.
What about weight training?
What is the best exercise?
Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
More Information
Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 12/09
Created: 01/96
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TV or French Fries?
August 3, 2009 by Beth · Leave a Comment
What’s worse for your health—
TV or French fries? 
The answer may surprise you… it’s watching too much TV and therefore being inactive. The lack of physical activity can cause high blood pressure, unbalanced blood sugar levels, an increase in “bad” LDL cholesterol and more! So, while we’re not advocating indulging in those deep-fried potatoes… being lazy and camping out in front of the TV is no better!
Let’s Get moving Pickens County!
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Tenth Day - July 22, 2009
July 20, 2009 by Beth · Leave a Comment
My 10th Day of my 21-Day Makeover. My husband and I just finished a 1 hour upper body, lower body and ab crunches work out. I am bushed! We started with the Bench Press then on to the Seated Shoulder Press, Standing Tricep Push Down (my fav), French Press, Seated Calf Press, Seated Leg Press, Chest Fly and the Ab Crunch. We also did the Reverse Ab Crunch. This took a little over an hour but well worth it and although I feel bushed right now, I know I will feel better later on today!
If you are thinking of working an exercise plan, a key to success is to document your steps from the beginning…take ‘before’ pictures, ‘before’ measurements, do a body composition analysis (calculate your body fat), do self-assessment exercises (where you are and where you want to be…) and set your short and long term goals! Write them down and you will be successful.
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Day Four - July 16, 2006
July 14, 2009 by Beth · Leave a Comment
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.
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BodyPlex of Jasper, Take the Tour!
February 11, 2009 by Beth · Leave a Comment
Robb Mack, BodyPlex of Jasper, takes us on a tour of his State of the Art Facility!
BodyPlex of Jasper!
Thank You Robb, you have a great facility and we appreciate the tour.
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Connie & Robb discuss the Pickens County Biggest Loser
February 10, 2009 by Beth · Leave a Comment
Many people have no idea how the first ever Pickens County Biggest Loser actually got started, so Connie Dixon and Robb Mack, the owner of BodyPlex of Jasper, talk about how things came about. They also discuss the contestants, their personal trainers, the sponsors, so much about the in’s and out’s of the first ever Pickens County Biggest Loser and more! Watch the video below -
Thank You very much Connie and Robb, we appreciate you!
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Stats for the First Three Weigh-In’s
February 8, 2009 by Beth · Leave a Comment
(Please let me know if these stats are not correct- click on the title to go to the page and preview the entire stats)
Blue Team – Trainer Jackie Knowell
Pounds Lost so far per contestant and total for Team
1st Weigh In 2nd Weigh In 3rd Weigh In Total
Tammy Beavers 291 -6 287 -4 288 +1 Total Lost 9 pounds Susan Seay 245 -4 238 -7 236 -2 Total Lost 13 pounds Debi Bryson 264 -2 263 -1 260 -3 Total Lost 6 pounds Carlton Wilson 230 -5 223 -7 224 +1 Total Lost 11 pounds Joel Keys 252 -9 241 -11 235 -6 Total Lost 26 pounds Trena Jones 270 -7 269 -1 264 -5 Total Lost 13 pounds
_____________
Total for Team - 78 pounds lost
Red Team – Trainer Teresa Mullis
Pounds Lost so far per contestant and total for Team
Junior Watkins 286 -9 283 -3 280 -3 Total Lost 15 pounds Kolbie Jones 326 -5 320 -6 317 -3 Total Lost 14 pounds Brandy Cash 227 -5 220 -7 219 -1 Total Lost 13 pounds Kurt Martin 261 -4 259 -2 255 -4 Total Lost 10 pounds Malissa Martin 428 -2 419 -9 413 -6 Total Lost 17 pounds Cathy Coffee 220 -3 214 -6 213 -1 Total Lost 10 pounds
_____________
Total for Team -79 pounds lost
Congratulations to both Teams - You are Winners!!!
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Third Weigh-In February 7, 2009 Red Team
February 8, 2009 by Beth · 3 Comments
Junior Watkins 3rd weigh-in on February 7, 2009 - weight 280 (-3 pounds) Way to go Junior!!!
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