Squeezing Your Blood Pressure Down

Squeezing Your Blood Pressure Down

High blood pressure – “the silent killer” – is a large concern for many people worldwide. WHO estimates that high blood pressure affects ~40% of the world population (1). With this as such a widespread problem, there is a great need to help people lower and maintain their blood pressure. Exercise is often cited as a good way to bring blood pressure down to manageable levels, but what kind of exercise is best?  

Can Biking Make Your Bones Brittle?

Can Biking Make Your Bones Brittle?

Biking is becoming increasingly popular, both as a mode of transportation and as a form of exercise and recreation. Many cities have added bike lanes and rent-a-bike stations, making it easier for people to cycle in town. Heading out of the city, many people take advantage of the numerous mountain biking trails in parks and outdoor recreation areas. Biking clubs and associations are being formed, creating communities for people to discuss cycling, the best places to go, and common problems encountered.

Is It Too Late?

Is It Too Late?

Is it too late to start exercising? Fitness professionals are asked this all the time, and here is the answer. No!!! Whether you haven’t exercised in a long time, haven’t ever exercised, are in your early 30s or your late 90s, it is never too late to start exercising...

Exercising, no matter when you start, can dramatically improve your health. You will have greater stamina, increased strength and endurance, improved balance and flexibility, a clearer brain, better heart health, lowered diabetes risk, and much, much more!

A Healthy World = A Healthy You

A Healthy World = A Healthy You

In honor of Earth Day last month, I want to talk about taking care of ourselves by taking care of the world we live in. This has been on my mind as I’ve been playing at the park with my daughter. Being an inquisitive toddler, she finds every bit of trash on the ground and brings it over to show me. I have been astonished by the trash laying around a children’s park! This astonishment increased when we went backpacking as a family, found a campsite in the middle of the woods, and found empty plastic water bottles, cigarette butts, and other trash hidden behind a fallen tree. If there’s any where you expect to find cleanliness, it’s while you’re camping, far away from humanity.

Are You Ready for Real Change?

Are You Ready for Real Change?

Yes!! I’m ready for real change. (Body straightens up, shoulders back and down, chin up).  Let’s do this…tomorrow. (Body slumps down).

Why is it so difficult to make sustainable change?

Did you know our bodies are hard wired to resist change? It takes energy to break out of the patterns that have become so easy, our habits if you will. Habits are life on auto pilot.

Do you remember when you first learned how to drive a car? How many things did you have to think about? Checking speed, checking mirrors, shifting (well, some of us learned on a manual), feet on the pedals, which one brakes, which moves us forward…it’s a lot to think about. After you’ve been driving for a few years, how much time does it take to think about it? Not much because you instinctively now know what to do. The bottom part of your brain has taken over and it’s habitual now.

So, forming habits is all about learning. Not learning like knowing the right thing to do. Most of us know the right things to do. Eat lots of fruits and vegetables, eat lean meats and whole grains. Easy, right? Well, if it were easy we’d all be doing it. What has made it so tough?

Advertising for one – they make foods that are bad for you look so tempting. Sugar for another – it’s more addictive than cocaine and it’s hidden in so much of our food. Processed foods – they are so quick and convenient. There are many culprits out there that have misguided our habits and way of eating.

So, what’s a girl (or guy for that matter) to do??

  1. Let’s start by believing. You can achieve what you believe. If you don’t believe you can do it, it will never happen. Surround yourself with others who believe in you. The more they positively influence you, the more you’ll believe in yourself. Stop the negative self-talk and be as kind to yourself as you would be to your best friend.
     
  2. Next, we focus on small changes. Many of us have heard it takes 21 days to create a habit. Well, maybe. Some habits take 21 days, some will take less time and some will take more time. The bigger the change, the longer it will take to make it part of your everyday life. Start with something small and build on that, like the snowball effect. If you need more water, start by drinking a glass of water first thing in the morning. Do it every day until it becomes a habit. Need more vegetables, start with one a day, build from there.
     
  3. Reward yourself for the successes, however small they may seem. Even just an “atta girl!” is a boost in your confidence. The larger the achievement the larger the reward.

Understand there will be set-backs. It’s part of life. Don’t sweat it! Accept that it will happen, but plan for it, so when it does, you don’t fall back into the same bad behaviors. Get up, dust yourself off and keep moving forward.

Books have been written on this, so I could go on for a very long time. But if you will start here you’ll be off to a good start. If you need help, contact us at HomeFit. We can help you get on a path to a happier healthier you!

Using Exercise to Battle Instability

Using Exercise to Battle Instability

Can I improve my balance with exercise? This is a question asked by people in many circumstances. I was once asked this question by a woman who was recovering from a stroke. She was young, had experienced multiple strokes, and didn’t have good balance. She wanted to improve her physical fitness, but she was worried about her ability to do so. Whether you too are a stroke victim, have osteoporosis, are an older adult, have MS, are pregnant, or just feel unsteady on your feet, know that exercise can help improve your balance!