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report & fit tips
Mission Statement
"My mission is to help motivate you to achieve a fit and healthy lifestyle...you are never too old to start!"
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September 28, 2009
You know….that “midlife spread” around the middle that seems to hit us even if we’re not overweight….especially for menopausal women.
Abdominal fat, not the kind you can grab around your middle, but the fat that grows around our organs which is visceral fat. It’s this visceral fat that can cause a variety of health problems. This type of fat may contribute to increased risk of heart disease, and type 2 diabetes.
If you find you’ve gained some inches around your waist, don’t despair! Starting a moderately intense exercise program of at least 30 minutes per day can control this weight.
Don’t worry about how far you go, but how long you go for…..generally it’s best to go for time.
Adding strength training to your exercise program also helps you lose abdominal fat, and keep it off.
As your muscle mass increases from strength training, your ability to burn calories goes up because one pound of muscle can burn up to 50 calories a day at rest.
You must also pay attention to your diet. Try to eat a variety of fruits & vegetables, whole grains, high quality protein, nuts & seeds, and high quality fats such as olive oil. As much as possible, stay away from processed food, and fast food which contain high quantities of sugars & fat and are very high in calories.
So, to sum it up, if you want to lose inches around your waist, take a look at your lifestyle, and start making some changes to your diet, and start walking……
January 5, 2009
Studies of identical twins suggest that longevity is based 1/4 on your genetics, & 3/4 on your behaviour & lifestyle?
Something to think about.
September 19, 2008
Well, my Valley Women’s Network Makeover has come to an end. That doesn’t mean though that my work outs with Alison will!!
I can honestly say I have not looked so fit since I was in my 20’s! All the inches I lost have left me with a sleeker & more toned body….I Love to Flex my Muscles!!! LOL
I have included in my Blog, the excerpt from the PowerPoint Presentation I did for the Valley Women’s Network to thank Alison for her gift of being my personal trainer since June. I am looking forward to Alison being my work out buddy for a very long, long time. She is THE BEST!! I Feel (and Look) 10 Years Younger…..THANKS ALISON!!
“My goals with Alison were to become more flexible, to have more core & muscle strength & to loose 5 lbs. I met & exceeded my goals with her.
Alison provided me with a pedometer, a lifestyle/fitness journal and hours & hours of a well rounded fitness regime that was fun & full of encouragement. Alison has a very cozy setting for her work out studio
in her home, complete with great music & all the equipment you find in a gym.
Alison is an incredible personal trainer who is a joy to be with. She is highly motivating & is very conscientious about knowing her client & their limitations & capabilities with
regards to their fitness training. I always left Alison’s studio sweating, feeling energetic & better about myself.
I would recommend Alison to any person wanting to get back into shape or to hone their fitness goals to reach their own potential. She truly is the best work out buddy you could ask for!
Check out Alison’s website, read her newsletter and if you want proof after the slide show of the great results you can get with Alison, I dare you to come challenge me in an arm wrestle!!!”
September 10, 2008
Today the Valley Women’s Network, Langley Chapter had it’s first meeting after the summer break, and what an exciting meeting it was. Today was the climax of the Extreme Makeover, and the lucky winner Karen was revealed to the excited crowd! She looked absolutely fabulous!
Karen & her business partner Janice of Spectrum Presentations had put together a great power point presentation covering everyone who contributed to Karen’s makeover, and Karen had prepared a wonderful speech detailing what each person had done for her, and what the experience was like for her.
Naturally, she feels like a new woman!
Karen is so up beat, and has so much energy….she was a joy to train, and we had so much fun!
You rock Karen!!
August 17, 2008
Hi all……
Well Karen has finished her 2nd week on her new program, and, although it is hard, she is rising to the challenge!
Her business partner Janice came over last week to take some pictures of Karen working her butt off. They are also taking pictures of all the other business participants, and are going to be doing some video fairly soon. Karen can use the makeup skills she has learned from Mary Kay to make sure she looks beautiful for her movie debut!
She’s doing great , and working hard, and she’s reallllly fun to work with!
July 24, 2008
Well, it’s summer at last, and with summer comes hot days, and warm nights.
With the hot weather, it’s important to make sure you consume more liquids in the form of water, or high water fruits & vegetables.
Here are some tips to add more fluid to your daily routine:
-Try some soup made with a low sodium clear broth, and add lots of vegetables to it.
-Choose watermelon, strawberries, apples, cucumbers, carrots, bell peppers, etc. for their high water content.
-Try drinking water at different temperatures throughout the day, as the different temperatures taste different.
-Try adding a squeeze of lemon or lime, or adding a bit of juice.
It’s also important to remember that in the hot weather you expend more energy to do the same workout, so take it a little easier if you’re working out in the heat. Try to pick early morning, or late afternoon or evening when it’s not so hot.
July 6, 2008
Five Reasons You Need Vitamin D
Vitamin D is known as the “sunshine vitamin” because the body synthesizes it with exposure to sunlight. This fat-soluble hormone has important roles in the body, it:
- Helps to maintain normal blood levels of calcium and phosphorus.
- Assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis.
- Strengthens the immune system and protects against a number of serious diseases, including rickets and osteomalacia.
- May provide protection from hypertension, psoriasis and several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis).
- Plays a role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).
It isn’t easy to get enough vitamin D from your diet alone, though fortified foods (milk and cereals), eggs, salmon, tuna, mackerel and sardines are all good sources. Even if you receive regular sun exposure (for most of us 20-30 minutes a day is adequate), Dr. Weil recommends taking 1,000 IU of vitamin D per day.
From: www.drweil.com
June 20, 2008
Well, Karen is doing great, even thought she’s had a week off due to the FLU! Luckily, I didn’t get it, so we’re off and running again!
I can’t believe we’ve almost finished our first month training, time is just flying. I understand that today is the first day of summer, although it doesn’t seem like it.
Karen is a joy to train because she is so full of enthusiasm, and has a very positive attitude, and we usually have a laugh or two in our sessions together. Karen tells me that she & Janice, her partner in Spectrum Presentations will be starting filming on the Extreme Makeover project starting this week….I’m looking forward to seeing some of that footage!
I’ll keep you posted!
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