Achieving a Lower Resting Heart Rate

Exercising for health has always been a priority for me, since my father had open heart surgery, at the age of 49.  He underwent a quadruple by-pass. At the time I was 12 years old and it had such an impact on my life.  Not only did it change the way our family ate at home, but it awakened a passion in me. I was determined to learn more about the heart, its function and how to keep it strong, healthy and plaque-free.

As I got older life happened.  I began to put on weight and discovered that it was due to Polycystic Ovarian Syndrome.  I have been battling the bulge ever since.  It is a constant source of aggravation for me, but one thing I  am determined to do is exercise, eat right and keep my fat intake to a minimum.

Stress plays an awful role on your visceral fat, and I have a tummy as evidence of that.  In those weak moments, chocolate becomes my comfort and then I head in a downward spiral.   Stress and Chocolate – these are things I need to overcome. *sigh

However, in spite of all that, and my battle with fat, I do try to keep a balanced exercise program and I am so happy with my results.  I am trying to achieve an excellent Resting Heart Rate. Today when I checked my weekly RHR status I realized I was on the cusp of that!  This is quite exciting for me and I hope to get there in the near future.

Heart health is a top priority for me. Without a strong and healthy heart I can expect Heart Disease and I am trying to beat the odds in our family.  Keep tabs on your heart by checking your RHR.  It is a good indicator of how strong your ticker is.

chart: https://www.belmarrahealth.com/resting-heart-rate-chart-factors-influence-heart-rate-elderly/

Worth-It Wednesday!

Change is hard at the beginning, messy in the middle and Worth it in the end!  Be kind and patient with yourself.  Creating a healthy lifestyle, making changes to lose weight and shape up takes time.  Setbacks happen, but keep pushing through…it will be Worth It!!

 

F.I.T.N.E.S.S.

 

FITNESS

F – FUEL

Today is Friday, and a good day to consider what you are going to FUEL your body with in order to keep it strong, healthy, alive and energetic.  Choose foods that are full of “life” and not “dead”.  Steer clear of processed foods that are devoid of nutrients and enjoy luscious fruit and vegetables packed with life giving energy.  Your body will love it and so will you when you have enough energy to enjoy the weekend.

I – IMPORTANT

Remember to put yourself first when it comes to your health.  No one is responsible for what you eat, or how much exercise you do.  YOU are IMPORTANT, and taking care of yourself today will benefit you in years to come.  Keep the promise you made to yourself to be the best you that you can be.  Oftentimes, we sacrifice our health and our needs for the needs of others.  When we give so much of ourselves we are left depleted of energy and no good to anyone.  Take charge of your life today.

T –  TRACK

Keep track of your food intake, weight, measurements and watch the progress you are making.  In times when you plateau, or don’t feel motivated you can look at how far you have come.  It’s a great motivator to see that you have accomplished much.   A good perspective is to recognize that your body is transforming and rejuvenating daily.  Old cells are being replaced by new ones constantly.  E.g. Skin replaces itself approximately every 27 days.  So even if you aren’t losing a ton of weight, you are eating healthy and making your skin look great.  Get your glow on!!

N – NURTURE

Nurture your mind with great thoughts!  All too often we feed our minds with negative thoughts.  These negative thoughts can have a direct effect on how we feel about ourselves and how we act.  Instead, replace the negative thoughts with positive ones.  Encourage yourself and cheer yourself on.  You are special, you are loved, you were created for a divine purpose.

E – EXERCISE

Take time out of your day to EXERCISE.  Not only does it enhance your mood by flooding your body with “endorphins” (those feel good hormones), it helps drain your lymphatic system from toxins.  Your heart gets stronger, your muscles develop and you feel great.  Keep track of your resting heart rate and see it improve over time.  Check online to see where your RHR is now and aim for Good, Excellent, and even for Athlete.

S – STRETCH

When you get out of bed in the morning stretch.  Get those muscles limber.  Stretch before and after working out.  The more you stretch the more flexible you will be, and the less injury you will sustain to your muscles.  It only takes a few minutes, but it is well worth it.

S – SLEEP

Try to get a good SLEEP.  We have all heard that sleep is important to our overall well- being, but it is oftentimes hard to achieve.  Sleeping will give our bodies a chance to renew and refresh us.  Choose foods high in tryptophan for your evening meal as it is known to induce a calming effect, and make you feel sleepy.

Have a terrific weekend!  Stay focused, have fun, aim to be a Fitter you!

 

Project You

My home is nearly 30 years old.  I can’t imagine that I have lived in the same house for that length of time. Most of my friends have moved several times, but my husband and I have remained here and raised our three children in it.

With age, the house has needed some repairs, as well as some major renovations in the bathrooms and kitchen.  Windows and roof shingles have all be replaced, as well as, the water heater and furnace.

While flooring has been changed in most rooms, the ceramic tile in the kitchen, bathroom and along the hall is showing it’s age and needs some attending to.  Come to think of it the walls could use a fresh coat of paint, our deck outside could use a face lift and I can think of a list of repairs that need attention.

Being a homeowner means that there will always be projects around the house to keep it in good repair and functioning well.  If I neglect it, the results would be disastrous.

Our bodies, are just like our homes.  We need to keep them in good repair and functioning well.  If we neglect eating well, exercising or getting our proper sleep we are doing a disservice to ourselves.  There are going to be times that we don’t follow through with proper maintenance due to the busyness, stress, celebrations, vacations etc. and that’s ok!  However, if we understand the need to work on those areas and get back on track we will be able to live healthier lives as we age.

The next time you look in the mirror, or reach for little treat remember that you are an ongoing project and it’s vitally important, for your health’s sake, to keep working on you.  You are a work in progress; upgrade, maintain and renovate.  Be good to yourself and love your body.

A play on Words ~ Orange you glad?

A cute poem that I couldn’t resist sharing.  Enjoy!

Valentine Food For Thought
Cabbage always has a heart; Green beans string along.
You’re such a cute tomato, Will you peas to me belong?
You’ve been the apple of my eye, You know how much I care;
So lettuce get together, We’d make a perfect pear.

Now, something’s sure to turnip to prove you can’t be beet;
So, if you carrot all for me let’s let our tulips meet.
Don’t squash my hopes and dreams now, Bee my honey, dear;
Or tears will fill potato’s eyes, While sweet corn lends an ear.

I’ll cauliflower shop and say, Your dreams are parsley mine.
I’ll work and share my celery, So be my valentine.

http://community.tasteofhome.com/community_forums/f/30/p/30435/31786.aspx#ixzz3RJhsGTty

A New Year ~ Starting fresh towards a Healthier Me!

Christmas has come and gone.  What a wonderful time of celebration it was with family and friends.  The food was wonderful and the turkey is a gift that keeps on giving.  Turkey sandwiches, turkey casserole, turkey stew, have all been a part of our eating plan over the last few days in our house.

Homemade cookies, desserts and chocolates have also been part of the celebrations.  I, confess that I did indulge in some of the goodies offered, but did well, considering, the array of sugared treats I had to choose from.

As the year comes to a close, I have time to examine my eating habits over the course of the year and assess how I did, and where I can improve next year.  I am looking forward to a clean slate and as always will make the New Year’s resolution to be a “healthier” me and to “exercise” more.  The key is to keep on track, and stay motivated to attain my goals. I can’t allow the stresses in life, to derail me, which they have at times this year.

2015 brings a fresh start, new hope, and a promise for a healthier me.   I will be keeping myself accountable through this blog and will keep encouraging all those who strive to be healthy on the inside and outside as well.

I know I shared a parody before Christmas, but here is another one for your enjoyment.  I know it’s not a month after Christmas…but it’s never too late to start focusing on making those tight clothes loose again.  Enjoy!

Twas the month after Christmas,

and all through the house,

Nothing would fit me,

not even a blouse.

The cookies I’d nibbled,

the eggnog I’d taste,

At the holiday parties,

had gone to my waist.

When I got on the scales,

there arose such a number!

When I walked to the store,

(less a walk than a lumber).

I’d remember the marvelous,

meals I’d prepared;

The gravies and sauces,

and beef nicely rared,

The wine and the rum balls,

the bread and the cheese,

And the way I’d never said,

“No, thank you, please.”

As I dressed myself,

in my husband’s old shirt,

And prepared once again,

to do battle with dirt,

I said to myself,

as I only can

“You can spend a winter

disguised as a man!”

So-away with the last,

of the sour cream dip,

Get rid of the fruit cake,

every cracker and chip.

Every last bit of food,

that I like must be banished

Till all the additional,

ounces have vanished.

I won’t have a cookie,

not even a lick.

I’ll want only to chew,

on a long celery stick.

I won’t have hot biscuits,,

or corn bread, or pie,

I’ll munch on a carrot,

and quietly cry.

I’m hungry, I’m lonesome,

and life is a bore-

But isn’t that what,

January is for?

Unable to giggle,

no longer a riot.

Happy New Year to all,

and to all a good diet! (Anonymous)

Back from March Break!

 

The kids were off of school and it was time to take a break from daily routine and life.  We booked some time away at a little Bavarian village called Frankenmuth, located in Michigan USA.  We’d never been there before, and we fell in love with it when we arrived.

I have to confess that the meals were not “healthy” or “diet” friendly.  It was one of those cases where you were surrounded by high fat calorie foods.  Salads were obscure on the menu.  Eating healthy was going to be tough.  My best bet was to watch my portion intake, and try to get some extra exercise in at the hotel fitness room.  I have to say my husband and sons on the other hand were delighted.  It was a meat lover’s paradise!!

I’m back home now and am up a few pounds.  I wasn’t surprised as the food was so vastly different from what I normally eat.  I tried to grab fruit and veggies when available and managed to do additional exercise in the fitness room. 

Overall, I am happy that I was dedicated to staying focused in the midst of great temptation, and am not sure how I could have done things differently on this trip.  If anyone has any nuggets of information on how they manage to stay on top of their healthy weight loss goals, while vacationing, I’d love to hear them.

Back home and happy to settle down to routine again.

Go Ahead and Jump!

I know that exercising is important in order to be fit and for heart health, but I didn’t realize how beneficial it was to my Lymphatic system.  In fact, I didn’t really know much about the Lymphatic system at all until I started reading information on it.

Unlike the circulatory system that has a pump (the heart) to circulate the blood, the lymphatic system needs a little assistance to get it moving.   Exercising is one way we can really help our bodies. 

The lymph fluid collects all the pathogens, dead blood cells, bacteria, toxic waste and it escorts it out of our bodies.  It’s kind of like our garbage collector.   However, if we neglect exercise and just sit around our lymphatic system becomes sluggish and backed up.  Imagine if your neighborhood garbage collector doesn’t pick your garbage up for a few weeks.  The garbage in front of your house builds up, begins to rot and starts to cause problems by attracting flies, maggots, rats, raccoons etc.  You’ve got one mess on your hands.   This is exactly what takes place in our bodies.  Our Lymph fluid gets thick and sluggish and the toxic waste builds up.  You can imagine the havoc it is going to wreak on our bodies.   This is where exercise enters in.   Our muscles working jump start and help pump the lymph fluid.

The best kind of exercise to get the lymphatic system flowing and draining is on a mini trampoline or jump rope.  Jumping up and down helps open the valves and helps drain the fluid.  Aerobic exercise and yoga are also good, but if you can jump…go ahead and jump.  Your body will benefit from it, and your Lymphatic system will love you for it.

Here’s a great article for further ways to cleanse the Lymph System

http://www.wikihow.com/Cleanse-the-Lymph-System

A Nifty “Timely” Fitness Tool

I’ve had my MIO watch for a few years now, and I really like it.  It’s basically a strapless heart rate monitor that I wear on my wrist like a watch.   If I want to measure my heart rate, I press my fingers on two sensors, and it gives me an accurate reading.  Measuring my heart rate  shows how my body is responding to my exercise.  It shows me if I’m working too intensely and over stressing my heart or if I’m exercising at too low an intensity.

There are other great features as well.  It keeps a record of the calories I ingest throughout the day and calculates the number of calories I burn during my workout.  It records and stores the information.  Then when I work out, it calculates the calories burned and subtracts it from the calories I’ve  ingested automatically.  A great way to see calories in vs. calories burned.

Because I can wear the MIO on my wrist it’s a reminder to keep focused on being healthy and reaching my weight loss goal.  The benefit is you don’t have any of those chest straps or have things sticking to you.  The new MIO watch works with Fitness apps like STRAVA.  So it’s easier to get real-time feedback and see how you progress from day to day.

The watches are a bit of an investment. But, I think it’s a great fitness tool to have to help you stay on track.

Little Things that go a LONG Way

 

So I decided to switch up my exercise routine by adding random workout activities spontaneously throughout the day.  The idea was to keep me focused on toning and stretching.

These are some of the intentional exercises I do.

-Leg lifts before I even get out of bed.  Then when I head to bed at night I do another set of leg lifts.

-Stair step ups.  Before I walk up the stairs or if I walk by the stairs, in the house, I stop and do them. (even if it’s just ten times up and down, you’d be surprised how many times you walk past a set of stairs)

-Wall pushups.  This is an easy one to do because everyone has walls everywhere.  Just stand a few feet away from the wall. Put your hands on the wall and press into it, using your weight for resistance, then push yourself back to a standing position.  This works your muscles and for those who can’t get on the floor to do proper pushups, it’s another option.

-Heel Lifts.  While standing at the counter brushing my teeth or washing some dishes.  I just raise my heels up high and lower them.  I mean if you’re just standing around why not get a little workout in!

-Sideways Leg lifts.  Stand sideways while holding onto a kitchen or office chair and kick your leg sideways.  Switch arms and do the other leg.

-Grab a couple of cans or light weights and do arm curls while watching tv, and during commercials, stand up and stretch to the ceiling and bend down to touch your toes.  Do this until your show comes back on.

-Turn the tunes up loud and dance to a few of them. Dance like no one is watching!

The funny thing is these have become a habit.  I do as many of them throughout the day as I can incorporate.  It’s just a few little things that I do that will add up to me being more toned and flexible.  

Give it a try next time you’re brushing your teeth or walking by a wall.  Trust me, it can get addictive!