Self Talk and How It Impacts Our Health and Well being
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Which diet is best for health and weight maintenance?
Here is a great resource for the Mediterranean Diet
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How foods help our bodies heal
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How to be safe when working out at home
Many people worry that working out at home may not
be as safe. Some simple tips can help you ensure
that your workout area is safe. First, make sure you
have good equipment that is not worn or damaged.
Also, you want to make sure there are...
Foam Rolling and Flexibility
One of the easiest ways to help with tight muscles and to increase flexibility is to incorporate foam rolling into your routine. It is a very simple activity to perform and it increases flexibility through the release of tight muscle tissue. While...
Functional Workouts using bodyweight
You have the tools to workout from home if you can maintain your motivation. A sturdy chair allows you to work the arms as shown in the primary image here where the subject is doing tricep dips. This is a great exercise for all of us, ladies,...
Building a functional workout from home
With all the restrictions and the issues surrounding COVID-19, do you ever feel like life will never again be normal as we knew it? Are you tired of being cooped up at home and not being able to work out? Do you feel like you don’t have...
Menopause and confusion
Good Monday morning ladies!!!! I hope you had a wonderful weekend. I have been going round and round; again, with information and lack of information for women regarding menopause. I see women on television, some celebrities, some newscasters,...
Stretching Safely
Why the emphasis on stretching? It is critical to maintain balance and to move without appearing to be older than your chronological age. It also reduces the risk of injury. Anyone who has ever started a workout program after being sedentary for...
Exercising and menopause
Happy Monday!!!!! So, you’re exercising and have come to periomenopause or post menopause and you are not seeing the same results as you did when you were younger. Sound familiar? It’s not that you’re doing something wrong;...
Menopause and Mood Swings
Have you felt a little off? Have you felt irritable or anxious? Hormones play a large role in our emotional outlook, so understanding some of the moods associated with periomenopause can potentially help us, as women, understand why we seem totally...
Menopause and Insomnia
Have you ever felt exhausted and you are looking forward to crawling into bed, getting all nice and warm and relaxed, and then you find your mind racing and you are unable to fall asleep or stay asleep? We often see a noticeable change in our sleep...
Menopause and weight issues
How frustrating is weight gain just in a normal situation? Compound weight issues with the ongoing pandemic and add to that the myriad of issues associated with menopause, and we now have a formula for significant challenges. The more I workout,...
New Year-Healthier You
Happy New Year to everyone!!!!! Life remains topsy-turvy, but that is okay. One of the leading choices for resolutions this year is self-care. If you have not already begun to take better care of yourself, it’s not too late to begin. Have...
What will 2021 mean for you?
Here we are; on the verge of another New Year. What will 2021 mean for you? Are your goals grand and overly ambitious? Have you just simply decided to see what the pandemic will do moving forward? Do you have the motivation to workout remotely?...
You make the opportunity for change
How many opportunities do we allow to slip past us? How often do we even take the time to daydream about the potential opportunities we have? We spoke in the previous blog about how risk management helps us to make better choices and helps us recognize...
Risk managment and opportunities for better health
Good afternoon!!!! I hope everyone has enjoyed this long holiday break and that you are staying healthy. I know at this time of year, we become stressed about overeating, overspending and overindulging in general. Well, take a deep breath and relax....
Healthy Holidays
Holidays can be a source of stress in many ways; financially, physically, emotionally. We want to give our families the best possible holiday, we may not be able to spend our holiday season together in a traditional manner, we may be facing issues...
Visualizing – Overcoming Holiday challenges
Happy Friday!!!!! I hope today finds you healthy, happy, and not overindulging too much. So, as we enter the end of a really unusual and unexpected year of challenges, not only holiday issues may have arisen. Has the abundance of sheltering just...
Happy Holidays
Good morning. We are now about one week from Christmas. Many of us are more anxious, more stressed, and having mixed feelings about the current state of the pandemic. Our families know we love them, but to be apart seems so unnatural. Well,...
Visualization continued
So, as we move through the holiday season, our visions are probably somewhat nostalgic and wistful. We may be remembering times when we spent holidays with loved ones, we may be grieving the loss of a loved one; there are many significant differences...
Visualize your goals and dreams
Do you remember a time when you were just miles away and daydreaming about a future goal? What did you see? What were you hoping for? Have you pictured a scene from a book you were reading? Did you place yourself in the scene? Visualization...
Range of Motion
Have you ever heard the term range of motion? Typically, if you are having issues with movement, your medical care team may refer to tightness in a specific muscle or muscle group. Tightness in the hamstrings, located on the back of our upper...
Balance and Aging Gracefully
Have you ever wondered why balance declines with aging? Do you seem naturally prone to falling more frequently as you age? Do you feel like you have simply become clumsy and uncoordinated? Often times, loved ones worry as parents or grandparents...
A less stressed you
Happy Monday!!!!! Who says Mondays are happy? Any day can be happy if you want. You can be happy. So are you the one looking away and day dreaming or the one peeping around the side about to get into some mischief? No matter which one you are,...
Healthier vegetable sides
Are you wondering what to serve as a side dish with dinner? Are you having issues getting more fruits and vegetables into your diet? Do you limit the types or colors of vegetables and fruits you eat? We can take control of these issues and we...
Holidays and stress management
Good afternoon!!!!! I hope we are all doing well today. I’ve already done 40 minutes on the rowing machine today, worked with a colleague on the business end of some issues and I’m staying true to my journey with my vitamin/mineral...
Mindfulness and journey continues
Good afternoon everyone!!! Sorry for the late posting, but I’m trying to upload a video for you to multiple locations. So, today began similar to yesterday; workout at the gym with 30 minutes cardio and 20 minutes of weights. I am being...
New Journey
Good morning!!!! I hope everyone had a wonderful and safe Thanksgiving holiday. I remained diligent and did my workout Thursday, Friday and Sunday over the long weekend. I also started an exciting new journey I want to share with you. As you...
Mindful and at peace
I am so excited as we move towards a New Year and new potential. I hope everyone is doing well and staying healthy. Fitness Plus, LLC is going to start providing serial blocks of focused information related to health and well-being. We are starting...
Hope and Gratitude
Good afternoon. I hope everyone is doing well. As we enter a particularly difficult time, let us remember that Hope and Gratitude are two important items to keep close. We are all hoping that the pandemic is going to be over soon, but we should...
Holidays and stress
Do the holidays make you feel stressed? Do they add to an already crazy schedule? How has the pandemic exacerbated our stress levels this year? Are we having a small family gathering or following the recommendations of the health officials and...
Which do you think is harder?
Do you believe it would be harder to be thin, gain weight, and then have to lose weight? Or, do you believe it is harder to be overweight most, if not all of your life, and have to make changes to lose weight? Which one do you believe would have...
Focus on health and staying on track
Good afternoon. So, this week has primarily had me focused on keeping my goals and my health on the right track. Annual physical, eye exam, mammogram, and discussions on my concerns with current workout routines, weight, etc. It is very important...
Setting the right tone
How do you start your day? Why does it matter? Do you know when you are strongest and most productive? Can you change the productivity cycle you currently have? Again, so many questions and all of them make a difference. Do you start your day...
Sitting too much
How many of us work at a desk job? How many of us spend far too much time sitting on the couch, period? Why are the experts now comparing sitting for too long to being equal to the dangers of smoking? Well, let’s take a look at these questions...
Gratitude and Thanksgiving
Why do we wait until certain holidays to give thanks for our family, our friends, our health? Why not be thankful every day? We also tend to wait until we get a serious health diagnosis to start reassessing what we should be grateful for. The...
Friday Motivation
Good morning!!!! I hope everyone is having a great Friday. I know that not everyone is blessed to wake up, let alone to wake up to a sunny and beautiful crisp fall morning. To everyone who is battling a natural disaster, illness, or some other...
Low Impact Stationary Bike
Stationary bikes are great, but boy can they make your bottom uncomfortable!!!! Have you ever gotten so excited about a spin class (before our worlds went into the twilight zone with COVID-19)? Loving the biking workout, getting your glow on, and...
Why we need the fresh air
Good morning everyone!!!!! Happy Wednesday!!!!! So, are you aching to ditch the air conditioning and open the windows and doors for some fresh air? We are all tired of being cooped up, but we can take short walks, long walks, open the windows,...
Low Impact Exercise Benefits
Good morning!!!! I hope everyone is having a happy Tuesday. So, did we relax over the weekend? Did we just have a chance to enjoy some nice weather? Did we just reflect on what we want to accomplish? Or did we just follow a familiar routine...
Do you ever feel like your mind is racing?
Good morning!!!!! Happy Friday!!!!! So, as we wrap up another week, I have more great information. Do you feel like your mind won’t shut down? Do you wish you had a button like your smart phone or your computer that just turns off the world...
How can we make life better-starting NOW
Good morning!!!!! Happy Thursday. So, we have had some things to think about and consider in the last two blogs. Who we are/who we are not and believing in ourselves. Accentuating the positive is probably one of the hardest things for most individuals....
Focus on the positive in you
If our brains mimic transmitting and receiving stations, then why do we transmit negative energy more frequently? Why do we allow information to lodge in the subconscious that influences our perspective in the wrong direction. Think about this;...
Who I am and Who I am not
Good morning everyone!!!!! I hope we are doing well and staying healthy. Have you ever asked yourself “who am I?” Have you ever wondered how others see you and how that aligns with who you think you are? Can you see how peer pressure...
Stretching – How to improve performance
Today we continue our evaluation of stretching and the benefits associated with stretches. We know that stretching helps us with range of motion. Stretching also helps reduce muscle soreness after strenuous exercise. So why do we feel it is...
Stretching – Yes we need to do this
Have you ever gone to sit down and your legs felt very tight? Have you done a workout after months of being sedentary and then found the next day or so that your body was sore? Have you ever heard of DOMS? DOMS stands for Delayed Onset Muscle Soreness....
Lower body Tone and Tighten
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Vision-Making health happen
Friday and into another weekend we go. What changes have you made? Any? What goals, what plans, what successes are you envisioning to create? Are you ready to make tomorrow, next week, next month, next year a better and healthier life for yourself?...
Vision – How to create tomorrow, today
I hope everyone is doing well. Today, we continue on our journey to create new visions and to really find effective ways to achieve a new reality; a healthier reality. Science already backs exercise as a way to preserve cognitive health and to...
Vision – Ideal vs Reality
So as we begin this exploration of vision and how it helps motivate us and helps us to set our goals, are you comparing your ideal vision to your current reality? This is typically where many people get stuck. I remember years ago of having a dream...
Vision
How many of us have used vision boards, have gotten a vision of where we want to be, who we want to be, how we want to look or be? We often don’t realize that when we daydream, we are essentially creating a vision of what we want or what we...
Paradigms-How to calm the mind
Happy Friday!!!!! I hope everyone is doing well. This will be a final outline for this week related to paradigms and how to calm the mind and harness our thoughts. Remember, earlier in the week, we examined how paradigms become theories and habits...
Paradigms and their impact
Good morning everyone!!!!! So we continue today with paradigms and today we look at how they impact our life. As noted yesterday, when we repeatedly tell ourselves negative information and reinforce that negativity with validating circumstances,...
Paradigms-Why they matter
I don’t know how many of us are aware of paradigms or even gave much thought to this topic. Merriam-Webster defines paradigms as “a philosophical and theoretical framework of a scientific school or discipline within which theories, laws,...
Weight Training-It Matters!
Traditionally, when we think of weight training, we start picturing large individuals with bulging muscles. Most of us fear “bulking up.” In truth, our genetic makeup determines our musculature and if we can bulk up. The tendon attachments...
Planning (Continued)
Good morning and happy Thursday!!!!! So I continue to remind myself of the importance of planning. Imagine a wedding that went forward with NO PLANNING!!!! This would be such a difficult situation to just wing your way through. Now imagine compounding...
Planning and why it is so important
Good morning everyone. I hope you are having a stellar day. I’ve completed my workout and while at the gym, I realized how important it is to plan. I know you probably get tired of hearing me say that we need a roadmap to plan our health...
Motivation
Wow, tomorrow begins the next season; FALL. How does cooler weather affect you? It may affect you in many ways. Sometimes, when it is cooler and cloudy, your energy levels may drop. Sometimes, the cooler weather can energize us. One important...
Fall Workouts
The smell of Autumn is in the air and the cooler temperatures feel wonderful. As we move towards a new season, we also move towards new concerns for health with the current COVID-19 situation. Is the ventilation system truly safe to permit indoor...
Health & Well-being
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Natural ways to stay healthy
One facet of health and wellness for me that has remained consistent is how to stay healthy naturally. Many fantastic supplements are available and offer multiple benefits. Moringa is one of these herbs and it is amazing. This beautiful little...
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