Fitness for Mind, Body and Spirit

You hear it everywhere; heart disease is the number one killer of women. In fact more than 90% of women are at risk for a heart attack. Don’t let cardiac arrest be the wake up call you need to get in shape and make the lifestyle changes necessary to live a healthy life. Here are some heart healthy tips to keep you going strong!

1. Exercise everyday. Even if it is only 10 minutes of cardio it will make a difference for your heart.

2. Whole grains help to lower bad cholesterol and promote the good stuff, plus the fiber will help keep you full.

3. Watch the sodium. Most women consume twice the daily amount of salt they need per day and that increase spells big trouble for your ticker.

4. Increase your potassium and vitamin D. These help to regulate blood pressure and offset some of the sodium intake.

5. 20 minutes of interval training equals an hour of low impact exercise. Sometimes duration is not as important as making sure your heart is pumping during your workout.

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Millions of people ask themselves this question every day. Why is it that some diets and weight loss programs work great for some people and do absolutely nothing for others? Is it differences in metabolism? Is it genetics? Maybe you are eating more calories than you realize, or your body has adapted to your workout and you need a new routine. The truth is that no one diet is going to work for everyone because everyone has different variables in their lives that affect their weight. But don't get discouraged!!  There is hope for everyone. You can loose weight, you can get fit and you can do it safely. I am here to help you. This blog and my future website, fitnessformindbodyandspirit.com (currently under construction) is designed to help each person identify problems with diet, exercise and more and create a weight loss or fitness program that is unique to that individual. I know the blog is new and the website isn't finished yet, but you don't have to wait. Follow the blog and post comments. I can help you to realize your fitness goals. We can do it together as a team! I promise that I am here for you and I will support you and guide you with absolutely no cost or obligations.

This is one of the best known Pilates exercises. If you have a Pilates circle you can use it with this set, just place it between your ankles just above the bone.
1. Lie on your back and draw your knees to your chest. Place your chin on your chest and extend your arms forward. Extend your legs toward the ceiling and then lower your legs to where you feel your core tighten.
2. Inhale through your nose and pump your arms for five counts.
3. Exhale through your mouth and hold in your core for five counts.
4. This counts as 10 so you want to do this a total of 10 times to get to the 100 count.
Placing a pillow under your head provides neck support if needed, and bending your legs can lessen the strain on your back. If you are using a Pilates circle, keep it engaged throughout the routine!

There is nothing like the thoughtful gift of a calorie filled box of chocolates to make you smile and ruin your diet on Valentine’s Day. So how do you resist the sweet taste of chocolate? Well first of all allow yourself one piece per day. Remember that there is approximately 200 calories per piece, give or take depending on the brand and type of candy. But research has shown that completely denying yourself can lead to over indulgence later on. You are also more likely to eat five or ten pieces if you are cheating on your diet. So if you allow yourself one every day you can make up for it with some simple exercises. Cleaning or gardening for 40 minutes burns about 200 calories. Using a stair climber or similar equipment for 30 minutes is also about 200 calories. The key is balancing what you eat with how much you burn. Another great tip for Valentine’s Day candy…share it!