Get Your Heart Pumping!

Anytime you begin exercising, whether you hit the gym, jog, lift weights, or go for a power walk... your body starts getting healthier! And when you do cardio or aerobic exercise you are specifically elevating your heart rate which helps reduce the risk of heart disease. (Youʼre also lowering that nasty, bad cholesterol, creating leaner muscles--which helps your body burn fat, your toning and conditioning, reliving stress and elevating your mood!)

To get a healthy heart you should exercise for about a total of 3-4 hours a week at a moderate intensity, or you can do at least 3 hours at a higher intensity to achieve similar benefits.

You donʼt have to go nuts, but try to push yourself. During your routine up the intensity for one minute intervals every 5-10 minutes, dig deep and see what youʼre made of!

Youʼd be surprised what our bodies are capable of, and there is no better high than the “runners” high (and you donʼt have to run to get...just push yourself!)
If you canʼt find time for a 30 - 60 minute session, you can still get heart healthy benefits by grabbing a few short exercise bursts...10 minutes here...15 minutes there...it all adds up and it all counts!

Exercising - - - physical fitness, will keep you healthy for many years to come.
So get your heart pumping today. Walk, jog, run, bike, swim, dance, play...
MOVE!

NOTE: Always check with your practitioner before beginning any new exercise routine.

Be Your Healthy Best,

Laura

Immediate Benefits When You Exercise!

If you don't take time for your health now, you'll have to take time later.

I know you know this, I'm just here to say it again!  This is the best gift you could ever give yourself and your loved ones.   I hope you're on that path or getting started on that path today - - - and staying on that path.  No matter what age or current fitness level you're at, the benefits of regular exercise are far reaching and lifelong!

Of course you'll see and feel positive results after a few weeks of regular exercise, but the long term benefits are amazing and can make all the difference in how you look and feel now - - and later in life (not to mention how much you could save in medical bills, how much extra time you'll have to enjoy life, and an overall healthier state of well-being.)

Here are just a few of the positives:

Weight Management:  Helps you maintain a healthy, appropriate weight for your body type. Helps regulate your appetite and you have a better chance of maintaining that optimal weight for life. Weighing less also helps you avoid back and knee issues.

Disease Protection:  As we get older we are more susceptible to a myriad of diseases, and for women, osteoporosis.  You can help prevent cancer and heart disease and you can lower blood pressure, improve cholesterol and reduce your risk for type 2 diabetes.

Good Mood:  Exercise releases endorphins in the brain - - these are chemicals that improve your mood and self image, and help decrease the amount of pain you might be feeling. That trigger of endorphins leads to an overall better mood!

Relieves Stress:  Taking time off from a difficult or stressful situation to exercise can help.  After you exercise you might find a new solution to that problem or you've had a chance to work it out in your head while exercising.

Stronger Brainpower:  Not only does your body benefit from exercise, but exercise can improve mental strength and acuity.  Research shows people who exercise regularly have improved memory and a decreased risk for dementia and Alzheimer's (by as much as 40%!)  That's a good reason to workout!

Take time today...don't wait until tomorrow.

Move more, eat less, and be true to yourself!

Have a healthy day,

Laura McDonald

Start Today! - - -8 Simple Tips For A Stronger, Healthier, Sexier You!

Cut down/out the sugar to no more than 15 grams a day.

Drink lots of water/teas (green, black, herbal.) 

Stay away from artificial sweeteners, fast foods, big portions. 

Make sure you have some healthy snacks  (fresh fruit when you’re craving sweets -- an apple with some peanut butter, an orange with a little piece of dark chocolate. Keep a little baggie of nuts with you when you’re on the go.)

COLOR!  Eat colorful veggies.  Have something green, red, yellow, orange, mix it up at every meal. Make sure you’re eating plenty of lean protein, about 4 -6 ounces per meal, and healthy whole grains carbs (whole wheat bread, whole grain pastas, etc.)

DO NOT sit and eat  mindlessly while watching TV.  Unless it’s baby carrots and celery sticks and DO NOT eat after dinner, unless it’s baby carrots and celery!)

MOVE!   At least 5 days a week do SOMETHING for 45 minutes minimum (you can  string together 10 mins here, 15 mins there, it all adds up and counts.) Push Yourself! Break a sweat - - don’t get complacent!  Challenge yourself, take a class, do a DVD, workout with a friend...check out my Green Routine Workout!  You can do it anywhere!

Weigh yourself  today.  Many of us don’t want to see the number on the scale, but we need the reality check and a starting point. Weigh yourself once a week. Keep track and reward yourself with a treat when you’ve lost a few pounds. (Not food! How about manicure, a neck massage, or a movie.)

BREATH and relax!  Try to take a break at least once during the day, close your  

eyes and visualize your path....healthier, fitter, thinner, sexier, feeling good about yourself and life. Positive thoughts promote positive actions!

I’d love to hear from you and answer any questions and offer support!

Make it a HEALTHY Week!

Laura McDonald

Omron Digital Pocket Pedometer! Tracking Your Steps Helps You Lose Weight and Keep it Off!

People who aim to take 10,000 steps a day burn more calories, lose weight and keep it off! Sometimes you may think you're walking a lot, but when you start adding it all up you'd be surprised! When you track your steps you begin to see ways to reach that daily goal. Let's say you usually drive up to your office, or the store, or wherever you're going, and you park as close to the entrance as you can, then maybe take the elevator. Sure, it's easier, but what if you park farther away, walking to your destination? What if you take the stairs? You could add on hundreds of steps---taking you closer to that daily goal, and closer to losing and keeping off extra pounds!
The small investment of an Omron Digital Pocket Pedometer will keep you motivated and on track. You'll even find yourself thinking of new ways to add on steps! You'll begin to challenge yourself, get healthier, thinner and moving more is good for your heart, helps reduce high cholesterol, strengthens muscles, reduces stress and produces feel good endorphins. And the great thing about walking is it requires no special skills, just a good pair of shoes, and the desire to start living a healthier, happier life!