"A cheerful look brings joy to the heart, and good news gives health to the bones". -Proverbs 15:30
Squats, push ups, lunges, and running. While these are all great exercises and no doubt strengthen your bones, being fit is more than what we do with our bodies physically. Making an effort to stay positive keeps us fit mentally and staying in Gods word regularly keeps us fit spiritually. You never know when your jolly spirits may pass a smile onto someone who really needs to be lifted.
"Pleasant words are a honey comb, sweet to the soul and healing to the bones." -Proverbs 16:24
Be it the good news of the gospel or someones' pleasant words to you, put forth the effort and make health and healing a part of your day today. If you are not in need of healing, give a smile or a kind word to help someone who is in need.
God Bless
Tausha
1 Corinthians 3:16-17
Wednesday, December 29, 2010
Tuesday, November 16, 2010
The Life Blood
"For the life of a creature is in the blood, and I have given it to you to make atonement for yourselves on the altar; it is the blood that makes atonement for one's life". -Leviticus 17:11
"Because the life of every creature is its blood". -Leviticus 17:14
We no longer need to give blood sacrifices to the LORD because Jesus Christ died for our sins and His blood makes atonement for us. We have life, abundantly, because He died and was raised, for us.
The surgeon generals recommendation for exercise is 30 minutes of moderate level activity on most days of the week. So, where do you fit it in? I remember a pastor once said that when you want something, you make room for it. God loves us. Love yourselves enough to make room for you. Ten minutes of a brisk walk three times a day or 30 minutes at once to circulate the life that lives in you.
Exercise floods our bodies with endorphins which gives us a natural "high", making us feel good. In essence, you are circulating the good life that God intended for you, through your body as you exercise. So, get your blood flowing to ensure your heart gets sufficient exercise and Oxygen on a regular basis. Circulating the blood in you is circulating the life that is within you. Churn those wheels and be blessed and a blessing today!
God Bless
Tausha
1 Corinthians 3:16-17
"Because the life of every creature is its blood". -Leviticus 17:14
We no longer need to give blood sacrifices to the LORD because Jesus Christ died for our sins and His blood makes atonement for us. We have life, abundantly, because He died and was raised, for us.
The surgeon generals recommendation for exercise is 30 minutes of moderate level activity on most days of the week. So, where do you fit it in? I remember a pastor once said that when you want something, you make room for it. God loves us. Love yourselves enough to make room for you. Ten minutes of a brisk walk three times a day or 30 minutes at once to circulate the life that lives in you.
Exercise floods our bodies with endorphins which gives us a natural "high", making us feel good. In essence, you are circulating the good life that God intended for you, through your body as you exercise. So, get your blood flowing to ensure your heart gets sufficient exercise and Oxygen on a regular basis. Circulating the blood in you is circulating the life that is within you. Churn those wheels and be blessed and a blessing today!
God Bless
Tausha
1 Corinthians 3:16-17
Monday, October 11, 2010
Acts of Our Behavior are Obvious
Part 2
-My Fitness My Ministry
Galatians 5:22-23 NIV
Fruits of the Spirit in concert with a healthy you
Love - For yourself
Joy - In the LORD and for yourself
Peace - From the LORD within yourself
Patience - With yourself
Kindness - Towards yourself
Goodness - Towards yourself
Faithfulness - To God, yourself, and your goal
Gentleness - Toward yourself
***Self Control - Speaks for itself
In all of these things let God be your guide. And whether you are dieting, exercising or beginning your walk with Christ, know that He is invested in your success. So even if we fall, in whatever area of our lives, we should be confident that God will always be there to help us get back up.
God Bless
Tausha
1 Corinthians 3:16-17
-My Fitness My Ministry
Galatians 5:22-23 NIV
Fruits of the Spirit in concert with a healthy you
Love - For yourself
Joy - In the LORD and for yourself
Peace - From the LORD within yourself
Patience - With yourself
Kindness - Towards yourself
Goodness - Towards yourself
Faithfulness - To God, yourself, and your goal
Gentleness - Toward yourself
***Self Control - Speaks for itself
In all of these things let God be your guide. And whether you are dieting, exercising or beginning your walk with Christ, know that He is invested in your success. So even if we fall, in whatever area of our lives, we should be confident that God will always be there to help us get back up.
God Bless
Tausha
1 Corinthians 3:16-17
Sunday, September 19, 2010
Acts of Our Behavior are Obvious
Part 1
Galatians 5:19-21 NIV
Acts of a Sinful nature are obvious
Sexual immorality, impurity, and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, fractions and envy; drunkenness, orgies and the like. I warn you as I did before, that those who live like this will not inherit the Kingdom of God.
Acts of the dietary behavior are obvious
fast food, fried foods, large portions, simple sugars, high sodium, high fat, low fiber, sedentary lifestyle, no fruits, no vegetables
Unhealthy eating and no physical activity = poor health over time. My expertise lies in physical activity but nutrition is even more important.
Scripture tells us that by taking part in debaucherous behaviors we will not inherit the Kingdom of God.
...Gods temple, your physical body, participating in behaviors such regular intake of high fatty foods, sugars and the like will prove obvious during health screenings and when you step on the scale. The body that God gave us all has began conforming to a new way of living based on our food intake.
For Gods mercy we are urged to offer our bodies as a living sacrifice, holy and pleasing to God - this is your spiritual act of worship.
(Rom. 12:1)
God Bless
Tausha
1 Corinthians 3:16-17
Galatians 5:19-21 NIV
Acts of a Sinful nature are obvious
Sexual immorality, impurity, and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, fractions and envy; drunkenness, orgies and the like. I warn you as I did before, that those who live like this will not inherit the Kingdom of God.
Acts of the dietary behavior are obvious
fast food, fried foods, large portions, simple sugars, high sodium, high fat, low fiber, sedentary lifestyle, no fruits, no vegetables
Unhealthy eating and no physical activity = poor health over time. My expertise lies in physical activity but nutrition is even more important.
Scripture tells us that by taking part in debaucherous behaviors we will not inherit the Kingdom of God.
...Gods temple, your physical body, participating in behaviors such regular intake of high fatty foods, sugars and the like will prove obvious during health screenings and when you step on the scale. The body that God gave us all has began conforming to a new way of living based on our food intake.
For Gods mercy we are urged to offer our bodies as a living sacrifice, holy and pleasing to God - this is your spiritual act of worship.
(Rom. 12:1)
God Bless
Tausha
1 Corinthians 3:16-17
Saturday, September 11, 2010
Don't Give Food Lordship over your Life
Galatians 5:16-17 NIV
So I say, live by the Spirit, and you will not gratify the desires of the sinful nature, For the sinful nature desires what is contrary to the Spirit, and the Spirit what is contrary to the sinful nature. They are in conflict with each other, so that you do not do what you want.
Fast food is marketed on television, bus stops, magazines and when you are out, the smell saturates the air tapping into your olfactory sense and heightening your desire to purchase it. These foods usually work in the slow corrosion of the body.
Living in the Spirit we are at all times tempted by sinful behaviors that promise to make us feel good. If you live in good health you are constantly tempted by foods that promise to be good to you but are not necessarily good for you. So just like the Spirit and sin you will be at war with yourself about what to eat.
Just as you come out of living in sin to a life in Christ, coming out of eating whatever you want, to eating what is healthy for your body it is a process. Change is not instantaneous but is definitely constant. The walk with Jesus and staying on track with your fitness and proper nutrition require much focus and dedication. Staying in God's word and putting into practice healthy eating habits keeps you on track for living the 'good life' as God would so want us to have.
God Bless
Tausha
1 Corinthians 3:16-17
So I say, live by the Spirit, and you will not gratify the desires of the sinful nature, For the sinful nature desires what is contrary to the Spirit, and the Spirit what is contrary to the sinful nature. They are in conflict with each other, so that you do not do what you want.
Fast food is marketed on television, bus stops, magazines and when you are out, the smell saturates the air tapping into your olfactory sense and heightening your desire to purchase it. These foods usually work in the slow corrosion of the body.
Living in the Spirit we are at all times tempted by sinful behaviors that promise to make us feel good. If you live in good health you are constantly tempted by foods that promise to be good to you but are not necessarily good for you. So just like the Spirit and sin you will be at war with yourself about what to eat.
Just as you come out of living in sin to a life in Christ, coming out of eating whatever you want, to eating what is healthy for your body it is a process. Change is not instantaneous but is definitely constant. The walk with Jesus and staying on track with your fitness and proper nutrition require much focus and dedication. Staying in God's word and putting into practice healthy eating habits keeps you on track for living the 'good life' as God would so want us to have.
God Bless
Tausha
1 Corinthians 3:16-17
Monday, August 30, 2010
Adam...Eve...The infamous Apple
Prior to marriage many couples participate in marriage or couples counseling. In the church it is said that a family that prays together, stays together. This statement holds true only if God is truly at the center of that relationship.
John 15:5 states that:
if a man remains in me [The Lord] and I in him, he will bear much fruit and those who remain on their own can do nothing.
Matthew 12:25
Every kingdom divided against itself will be ruined, every city or household divided against itself will not stand.
...OK, so converting this message to fitness and nutrition is simple...
Typically women gravitate to cardio equipment in the gym and men gravitate to the weights. Two separate kingdoms right! And if either is done without concern for proper diet and nutrition both will fail.
Marrying the two kingdoms will achieve better results (cardio and strength training) than going at either separately. But when you put proper nutrition in the middle of that marriage you surely cannot fail!
Lesson to be learned:
Incorporating the most important ingredient into your efforts will bear much fruit!
God Bless
Tausha
1 Corinthians 3:16-17
John 15:5 states that:
if a man remains in me [The Lord] and I in him, he will bear much fruit and those who remain on their own can do nothing.
Matthew 12:25
Every kingdom divided against itself will be ruined, every city or household divided against itself will not stand.
...OK, so converting this message to fitness and nutrition is simple...
Typically women gravitate to cardio equipment in the gym and men gravitate to the weights. Two separate kingdoms right! And if either is done without concern for proper diet and nutrition both will fail.
Marrying the two kingdoms will achieve better results (cardio and strength training) than going at either separately. But when you put proper nutrition in the middle of that marriage you surely cannot fail!
Lesson to be learned:
Incorporating the most important ingredient into your efforts will bear much fruit!
God Bless
Tausha
1 Corinthians 3:16-17
Saturday, August 21, 2010
Fit in Ten
Crunched for time? Low on equipment? Need guidance? Ok, so we are in a rough economy and maybe a gym and especially a personal trainer may be out of the question. But a quick and no cost solution is here to rescue you.
We are going to use weight...body weight that is to get you fit in about 10 minutes.
Option 1: The in home workout
1 minute of jumping jacks
15 squats
10 push ups(modify if needed)
1 minute of the plank- Regular Plank- modified
20 bridges
15 reverse flys
***Repeat each exercise 3 times***
Option 2: The outdoors workout
Jog or walk outside around 1 or 2 blocks (which ever you are comfortable with. Just make sure it is a complete square). On each corner perform this series of exercises:
10 squats
5 push ups
10 step lunges - alternate legs
You want to jog or walk to each corner. Before reaching your final destination, finish the last set of exercises and walk the last stretch back. This is to give your heart rate a chance to settle down and recover.
And remember to stretch after any physical activity, it helps to maintain muscle and joint flexibility so injuries do not occur. It is also helpful in muscle recovery following any physical activity.
As always, thanks for reading
God Bless
Tausha
We are going to use weight...body weight that is to get you fit in about 10 minutes.
Option 1: The in home workout
1 minute of jumping jacks
15 squats
10 push ups(modify if needed)
1 minute of the plank- Regular Plank- modified
20 bridges
15 reverse flys
***Repeat each exercise 3 times***
Option 2: The outdoors workout
Jog or walk outside around 1 or 2 blocks (which ever you are comfortable with. Just make sure it is a complete square). On each corner perform this series of exercises:
10 squats
5 push ups
10 step lunges - alternate legs
You want to jog or walk to each corner. Before reaching your final destination, finish the last set of exercises and walk the last stretch back. This is to give your heart rate a chance to settle down and recover.
And remember to stretch after any physical activity, it helps to maintain muscle and joint flexibility so injuries do not occur. It is also helpful in muscle recovery following any physical activity.
As always, thanks for reading
God Bless
Tausha
Sunday, August 15, 2010
W = F x D
For those who are not familiar with physics, this equation stands for
work = force x distance
Force - the capacity to do work or cause physical change
Work - physical or mental effort or activity directed toward the production or accomplishment of something
Distance - the degree or amount of separation between two points
Concerning the image of the body you desire to have, how far are you from where you would like to be?
Today you stand at point A. And overcoming the distance to point B will take work on your part. We, everybody, have to find that driving force which will inspire us to move from point A to point B.
What is important to you? Why do you want to make this change? And why now as opposed to before?
In changing your fitness status there are obstacles to overcome. The first one being the mental. You have to want to make this change, no one can motivate you into a decision.
Once you have decided to change, you next need to overcome the actual changing of habits. Habits are formed over long periods of time and cannot be expected to change over night. Small lifestyle adjustments today make for success in the future. One example: walking for 10 minutes then to 20 minutes, small steps.
How far are you willing to go to reach your weight loss goals? Don't be stopped by any road block that happens to come your way! You can hurdle any speed bump that arises.
Find your driving force, put in the work and go the distance!
Thanks for reading
God Bless
Tausha
New posts may be viewed at
www.forty-fit.com/What-s-Your-Fitness.html
work = force x distance
Force - the capacity to do work or cause physical change
Work - physical or mental effort or activity directed toward the production or accomplishment of something
Distance - the degree or amount of separation between two points
Concerning the image of the body you desire to have, how far are you from where you would like to be?
Today you stand at point A. And overcoming the distance to point B will take work on your part. We, everybody, have to find that driving force which will inspire us to move from point A to point B.
What is important to you? Why do you want to make this change? And why now as opposed to before?
In changing your fitness status there are obstacles to overcome. The first one being the mental. You have to want to make this change, no one can motivate you into a decision.
Once you have decided to change, you next need to overcome the actual changing of habits. Habits are formed over long periods of time and cannot be expected to change over night. Small lifestyle adjustments today make for success in the future. One example: walking for 10 minutes then to 20 minutes, small steps.
How far are you willing to go to reach your weight loss goals? Don't be stopped by any road block that happens to come your way! You can hurdle any speed bump that arises.
Find your driving force, put in the work and go the distance!
Thanks for reading
God Bless
Tausha
New posts may be viewed at
www.forty-fit.com/What-s-Your-Fitness.html
Sunday, August 8, 2010
After The Workout
So what are you doing after your workout? A study done by Loughborough University says we should be drinking skimmed milk in order to rehydrate after our workout. Yeah some of you are surprised but it is true. This is valuable information:
Sweat is a tool used by our bodies to cool us down when our temperature rises. During a workout that lasts for 60 minutes one may sweat about 1 liter. That sweat contains sodium, potassium and other electrolytes. Anyone exercising longer than 60 minutes may need to replenish during the workout with a sports drink. These types of drinks contain electrolytes, mainly sodium, which helps rehydration occur through the absorption of water by the small intestine. Yes, sodium is normally associated with dehydration but the sodium actually induces thirst which in turn causes the person to drink more fluids.
If your electrolytes are not restocked in a timely fashion, one may experience increased heart rate and elevated body temperatures. At which point you are experiencing dehydration and even a low level of dehydration can cause reduced performance.
Solution to the after workout replenishment: Skimmed Milk
We all know milk for its benefits regarding our teeth and bones but milk contains 1- carbohydrates which are needed to replace what was lost by the bodys muscles during the workout, 2 - protiens which are used for every function in our body and 3 - electrolytes. As mentioned earlier, the study done by Loughborough University found that when compared with sports drinks milk leaves the athlete with a positive fluid balance at the end of the recovery period where the sports drink left the athlete at normal levels. So while both will restore the bodys electrolyte needs after your workout you will get more bang for your buck by choosing a nice cold glass of skimmed milk!
Thanks for reading
God Bless
Tausha
Sweat is a tool used by our bodies to cool us down when our temperature rises. During a workout that lasts for 60 minutes one may sweat about 1 liter. That sweat contains sodium, potassium and other electrolytes. Anyone exercising longer than 60 minutes may need to replenish during the workout with a sports drink. These types of drinks contain electrolytes, mainly sodium, which helps rehydration occur through the absorption of water by the small intestine. Yes, sodium is normally associated with dehydration but the sodium actually induces thirst which in turn causes the person to drink more fluids.
If your electrolytes are not restocked in a timely fashion, one may experience increased heart rate and elevated body temperatures. At which point you are experiencing dehydration and even a low level of dehydration can cause reduced performance.
Solution to the after workout replenishment: Skimmed Milk
We all know milk for its benefits regarding our teeth and bones but milk contains 1- carbohydrates which are needed to replace what was lost by the bodys muscles during the workout, 2 - protiens which are used for every function in our body and 3 - electrolytes. As mentioned earlier, the study done by Loughborough University found that when compared with sports drinks milk leaves the athlete with a positive fluid balance at the end of the recovery period where the sports drink left the athlete at normal levels. So while both will restore the bodys electrolyte needs after your workout you will get more bang for your buck by choosing a nice cold glass of skimmed milk!
Thanks for reading
God Bless
Tausha
Saturday, July 24, 2010
Don't You Love Me
You said you'd always be there
You said you'd love me through
But when it came to loving me
You never first loved you.
You said you loved my smile
That I was your shining star
I promise I loved you equally
I loved you most by far
So how could you miss those big events, everything that mattered
From my first kiss to the wedding day and having little feet that pattered.
So today I ask, Don't you love me? As I look into your eyes
And hope your response is not just yes, but a change to better our lives.
I looked to you for guidance
only once you led me astray
'Cause when it came to loving me, you missed one thing in showing me the way.
----------------------------------------------------------------------------------
I remember the first time I heard the term familicide and how I was so surprised that such a term even existed. But now I can't help but to make the correlation between our current lifestyle habits and the slow familicide that is occurring because of these habits.
My husband went from working out sporadically and eating sleeves of oreo cookies to training with me regularly and asking about better food choices and habits. All because of our daughter.
He caught a show where a 27 year old woman was left to care for her mother and father. The mother had a stroke after caring for her father who had had a heart attack. At that moment everything changed fro him. My incessant chatter about his health and well being was constantly met with an obstinate yet polite "no thanks". What he realized was that he was living his way into bad health and did not want to leave our daughter to be our long term care giver.
We all love our kids and teach them about life's external hazards but one thing a lot of us miss is teaching our children the care that needs to go on internally. Are you teaching your children toxic habits? Aren't we all worth it to do better for ourselves and our families.
Thanks for reading
God Bless
Tausha
You said you'd love me through
But when it came to loving me
You never first loved you.
You said you loved my smile
That I was your shining star
I promise I loved you equally
I loved you most by far
So how could you miss those big events, everything that mattered
From my first kiss to the wedding day and having little feet that pattered.
So today I ask, Don't you love me? As I look into your eyes
And hope your response is not just yes, but a change to better our lives.
I looked to you for guidance
only once you led me astray
'Cause when it came to loving me, you missed one thing in showing me the way.
----------------------------------------------------------------------------------
I remember the first time I heard the term familicide and how I was so surprised that such a term even existed. But now I can't help but to make the correlation between our current lifestyle habits and the slow familicide that is occurring because of these habits.
My husband went from working out sporadically and eating sleeves of oreo cookies to training with me regularly and asking about better food choices and habits. All because of our daughter.
He caught a show where a 27 year old woman was left to care for her mother and father. The mother had a stroke after caring for her father who had had a heart attack. At that moment everything changed fro him. My incessant chatter about his health and well being was constantly met with an obstinate yet polite "no thanks". What he realized was that he was living his way into bad health and did not want to leave our daughter to be our long term care giver.
We all love our kids and teach them about life's external hazards but one thing a lot of us miss is teaching our children the care that needs to go on internally. Are you teaching your children toxic habits? Aren't we all worth it to do better for ourselves and our families.
Thanks for reading
God Bless
Tausha
Sunday, July 18, 2010
Age of a Lifetime
So, I'm 31. July 4th brings another year of healthy living and well being for me. My husband, in one statement says I'm old (pause for gasp). Then in another says I have the body of a 20-year-old (pause for redemption applause). Clearly there was no argument over the second statement.
While we all strive to keep parts of our youth and let others go, there is no doubt that it is physically impossible to change our chronological age. My personal "youthing" strategy is simple...activity and good food.
Of course there are other things, like hearing my daughter laugh uncontrollably as my husband tickles her, having my mother-in-law around to save me from my daughter when I need a break, laying out with my daughter gazing up at the sky or still being able to "wow" my husband.
These moments are special to me and I am no doubt blessed to be able to enjoy them in good health. Fitness and super nutrition have filled me with radiant positive energy. They are my stress reliever, my quiet time, my push myself to the limit, therapist, friend when I need one, fountain of youth.
With every year that passes I hope to be just as vibrant and passionate about my fitness and well being as years prior. My goal...to be Timeless, Classic...Forty Fit for life!
If asked, what would you say are your treasured moments? And are you on track to enjoy them in great health?
The age of a lifetime is yours. So how are you going to achieve it?
Thanks for reading
God Bless
Tausha
While we all strive to keep parts of our youth and let others go, there is no doubt that it is physically impossible to change our chronological age. My personal "youthing" strategy is simple...activity and good food.
Of course there are other things, like hearing my daughter laugh uncontrollably as my husband tickles her, having my mother-in-law around to save me from my daughter when I need a break, laying out with my daughter gazing up at the sky or still being able to "wow" my husband.
These moments are special to me and I am no doubt blessed to be able to enjoy them in good health. Fitness and super nutrition have filled me with radiant positive energy. They are my stress reliever, my quiet time, my push myself to the limit, therapist, friend when I need one, fountain of youth.
With every year that passes I hope to be just as vibrant and passionate about my fitness and well being as years prior. My goal...to be Timeless, Classic...Forty Fit for life!
If asked, what would you say are your treasured moments? And are you on track to enjoy them in great health?
The age of a lifetime is yours. So how are you going to achieve it?
Thanks for reading
God Bless
Tausha
Saturday, July 3, 2010
Foam Rolling
Think of your best friend. They always tell you the hard things about you that other people can't and won't tell you. And you love them because of that.
Well, I would like to introduce you to something that I would like for you to become friendly with...the foam roller. A lot of people purposefully steer clear of the foam roller because like your best friend it is going to tell you some things about yourself you probably do not want to know i.e. how tight your muscles and connective tissues are.
If you have never used a foam roller, using it for the first time may very well be a daunting and painful experience. But again, like your bf, you may not want to hear it at that moment but, it is only telling you for your own good.
I love telling people to get moving but if that movement is hindered by tight muscles and immovable joints you will no doubt cause more harm than good. My suggestion...buy a foam roller; and actually use it!
Rolling the kinks and knots out of your muscle tissue will not only make exercise easier but also everyday living. Think of it as a meat tenderizer and your muscles are the meat. There is a wider surface area of more pliable meat once tenderized.
And with pliable meat comes the joy of pain free movement.
However, unlike that tenderized meat, our tissues are alive and must be tenderized often. I usually stretch and foam roll after my workout, some people do it before. But whenever you do it just make sure to do it regularly for it to be effective.
Remember to K.I.T with your new friend. You will thank me later.
For instructions on how to properly use a foam roller visit
http://www.traindaly.com/demos/foam-rolling/
Thanks for reading
God Bless
Tausha
Well, I would like to introduce you to something that I would like for you to become friendly with...the foam roller. A lot of people purposefully steer clear of the foam roller because like your best friend it is going to tell you some things about yourself you probably do not want to know i.e. how tight your muscles and connective tissues are.
If you have never used a foam roller, using it for the first time may very well be a daunting and painful experience. But again, like your bf, you may not want to hear it at that moment but, it is only telling you for your own good.
I love telling people to get moving but if that movement is hindered by tight muscles and immovable joints you will no doubt cause more harm than good. My suggestion...buy a foam roller; and actually use it!
Rolling the kinks and knots out of your muscle tissue will not only make exercise easier but also everyday living. Think of it as a meat tenderizer and your muscles are the meat. There is a wider surface area of more pliable meat once tenderized.
And with pliable meat comes the joy of pain free movement.
However, unlike that tenderized meat, our tissues are alive and must be tenderized often. I usually stretch and foam roll after my workout, some people do it before. But whenever you do it just make sure to do it regularly for it to be effective.
Remember to K.I.T with your new friend. You will thank me later.
For instructions on how to properly use a foam roller visit
http://www.traindaly.com/demos/foam-rolling/
Thanks for reading
God Bless
Tausha
Saturday, June 26, 2010
Cruisin'
So I just returned from my first cruise. We went on the newest ship from Royal Caribbean and it was amazing! I learned that the average cruise passenger will gain between 7 and 14 pounds on a week long cruise. While I kept my eating habits in check during this trip I can see how a gain of several pounds would be possible. The food is endless and unbounded...as are the calories in many of the options. And if the food was not delicious, Houston, we would not have a problem. However, to all of my bread lovers, candy lovers, hot dogs topped with chili lovers and I can't forget the biggest and richest cup cakes I have ever seen and tasted, there was a problem. And trust me, there is plenty more to choose from. Wow!!!
In my opinion the served dinners were the best healthy choice option. Portions were as they should be, menu items were well balanced and taste was outstanding! The only complaint I had is that as long as the family was gathered, there was more temptation to continue eating and when you haven't seen each other in years conversation passes the time, dinner rolls and dessert.
Then there was of course the late night eating and drinking. Because the cruise company wants us all to be happily entertained there is always something to hold your attention, even at 3 a.m. Along with those late nights come the eating patterns you hope don't set a trend in your real life. Hows about a pass time meal of Pizza...at midnight. Ugh! Some of you know what I'm talking about. And if you do, then you know it is not such a pretty picture about a 1/2 hour later or the next morning.
But for all of the habits that may not be ideal there are others to counter it. First there is the gym that is open from 6 a.m. to 1 a.m. There are plenty of classes, i.e. spin- my personal fave, machines and free weights to keep you on track with your work out routine. And speaking of track they even have one that encircles the ship, complete with motivational bits hanging from the upper deck, as if the ocean scenery wasn't enough to get you through. There is an arcade, yes, arcade. My best friend and I burned a few calories on the dance dance revolution game. Yep, quite embarrassing but plenty of fun. And for those of you who are more sporty they have a basket ball court, miniature golf, flow riders, and rock climbing which my BF and I did. (http://www.forty-fit.com/About-Us.html). And if you're just not into the gym thing yet you can skip the elevators and use the stairs.
This ship with all of its grandeur, I'm sure I missed a lot of things. All in all it was a great trip. I was lucky enough to fly under the radar of the seven pounds gained by the average cruiser. And if you were not, well, I guess you have some work to do when you get home.
Thanks for reading
God Bless
Tausha
In my opinion the served dinners were the best healthy choice option. Portions were as they should be, menu items were well balanced and taste was outstanding! The only complaint I had is that as long as the family was gathered, there was more temptation to continue eating and when you haven't seen each other in years conversation passes the time, dinner rolls and dessert.
Then there was of course the late night eating and drinking. Because the cruise company wants us all to be happily entertained there is always something to hold your attention, even at 3 a.m. Along with those late nights come the eating patterns you hope don't set a trend in your real life. Hows about a pass time meal of Pizza...at midnight. Ugh! Some of you know what I'm talking about. And if you do, then you know it is not such a pretty picture about a 1/2 hour later or the next morning.
But for all of the habits that may not be ideal there are others to counter it. First there is the gym that is open from 6 a.m. to 1 a.m. There are plenty of classes, i.e. spin- my personal fave, machines and free weights to keep you on track with your work out routine. And speaking of track they even have one that encircles the ship, complete with motivational bits hanging from the upper deck, as if the ocean scenery wasn't enough to get you through. There is an arcade, yes, arcade. My best friend and I burned a few calories on the dance dance revolution game. Yep, quite embarrassing but plenty of fun. And for those of you who are more sporty they have a basket ball court, miniature golf, flow riders, and rock climbing which my BF and I did. (http://www.forty-fit.com/About-Us.html). And if you're just not into the gym thing yet you can skip the elevators and use the stairs.
This ship with all of its grandeur, I'm sure I missed a lot of things. All in all it was a great trip. I was lucky enough to fly under the radar of the seven pounds gained by the average cruiser. And if you were not, well, I guess you have some work to do when you get home.
Thanks for reading
God Bless
Tausha
Saturday, June 12, 2010
Locomotion
Question: How many of you begin to do so well with your eating habits and exercise regimens only to be thrown off track by the most minute thing?
Well I'm here to tell you that it definitely happens to the best of us. I was pretty sick before my trip to Panama, so once I felt better I tried to get back into the swing of things but found that my body was still fighting whatever I had. So I ended up not working out for about 2 1/2 weeks (that includes the time away). Now, I am always the first one to say that famous slogan "Just do it" so upon my arrival home I could not muster up the desire to work out, but Tuesday evening I kicked my butt off of the couch, cranked up some of that feel good, makes you wanna dance music and put myself back to work. So, although the desire was absent there was a task that needed to be completed.
This makes me think of how a locomotive works. First there is complete stillness, nothing going on. Then the steam engines start and there is, sluggish, but none-the-less movement. But once you get a locomotive going full speed ahead, nothing much can stop it.
So gang whatever is holding you back, slowing you down or even demotivating you, you have to break through it and "Just do it"
-Get Moving
God Bless
Tausha
Well I'm here to tell you that it definitely happens to the best of us. I was pretty sick before my trip to Panama, so once I felt better I tried to get back into the swing of things but found that my body was still fighting whatever I had. So I ended up not working out for about 2 1/2 weeks (that includes the time away). Now, I am always the first one to say that famous slogan "Just do it" so upon my arrival home I could not muster up the desire to work out, but Tuesday evening I kicked my butt off of the couch, cranked up some of that feel good, makes you wanna dance music and put myself back to work. So, although the desire was absent there was a task that needed to be completed.
This makes me think of how a locomotive works. First there is complete stillness, nothing going on. Then the steam engines start and there is, sluggish, but none-the-less movement. But once you get a locomotive going full speed ahead, nothing much can stop it.
So gang whatever is holding you back, slowing you down or even demotivating you, you have to break through it and "Just do it"
-Get Moving
God Bless
Tausha
Sunday, June 6, 2010
Travel Food
So it seems that when I travel I tend to stray from my normal eating habits. I see those fun places that I usually deny myself and tend to act like a kid in a candy store. As if traveling signifies some sort of unspoken freedom from reality. Lucky for me I don't travel often.
Starting off my trip to Panama, the first meal I ate in the air port was my fave, Burger King. Then I allowed myself the strawberry licorice that was a childhood favorite but has been scratched from the adult menu. Of course I cursed myself after the deed was done and was already calculating how I was going to make this up to myself. However, in the great air port in Atlanta, there was a great health food place to eat. My guilt was soon brushed away when my eyes met with the chicken, rice, and assortment of mixed vegetables. I was a little worried about the taste but was pleasantly surprised. And it was not doused in salt!
Despite being in the small air port world surrounded by highly frequented fast food flubs I was able to get back on track after being saved by the health food haven 'Marche Bistro Health Cuisine'.
So all is right in my world again except the fact that my flight was delayed 3 hours...ugh!!!
God Bless
Tausha
Starting off my trip to Panama, the first meal I ate in the air port was my fave, Burger King. Then I allowed myself the strawberry licorice that was a childhood favorite but has been scratched from the adult menu. Of course I cursed myself after the deed was done and was already calculating how I was going to make this up to myself. However, in the great air port in Atlanta, there was a great health food place to eat. My guilt was soon brushed away when my eyes met with the chicken, rice, and assortment of mixed vegetables. I was a little worried about the taste but was pleasantly surprised. And it was not doused in salt!
Despite being in the small air port world surrounded by highly frequented fast food flubs I was able to get back on track after being saved by the health food haven 'Marche Bistro Health Cuisine'.
So all is right in my world again except the fact that my flight was delayed 3 hours...ugh!!!
God Bless
Tausha
Monday, May 31, 2010
Case & Point
I am in Panama. It is great here and I know I said I would blog with you guys in two weeks but I had this ready to go and wanted to share.
So four years ago I had an emergency cesarean section because my daughter thought she was in try outs for Cirque Du Soleil and ended up with the umbilical cord wrapped around her neck three times. I was a bit cloudy during the whole ordeal but I do recall several periods of clarity. The first one being my husband coming in and saying that Angel (my daughter) was fine, the second was being rolled to my new room and being told I needed to “scooch” myself from one bed to the next. During that “scooch” the nurses were surprised to see me move so well after that major surgery. I thought nothing of it because it was something that needed to be done, so I did it. In the days to come I was up and about walking the halls of the hospital. Aside from the swollen extremities and uncomfortable stitches I felt completely fine.
Doctors orders : 8 weeks before participating in any exercise. So I waited exactly 2 before buying a Pilates video and trying to regain my abdominal strength. Now I’m not saying to disregard your doctors instruction but I felt I needed to do something besides walking. Today my favorite thing to do during a work out always includes the infamous kettle bells.
Fast forward to May 9, 2010 (Mothers Day) I get an email from a former client of mine, whom I still keep in touch with, who had an emergency hysterectomy. UGH!!! The following day I went to see her in the hospital and she was already up and about. Mind you, she is 54 years old. Again, her doctor was surprised to see her mobile so quickly after such a major surgery. But she credits it all to exercise.
Now, I wish I could take all of the credit for her level of fitness, and although she and I did great work together, she was in great shape when we met.
I say all of that to say this: yeah it is easier to pass the days lounging around enjoying life as you know it but if an emergency situation hits you, which pill would you rather take? The quick road back to life or a long drawn out recovery that will no doubt be more of a nuisance than fitting in 30 minutes of exercise a day.
Case and Point: Exercise is the MAGIC pill!
God Bless
Tausha
So four years ago I had an emergency cesarean section because my daughter thought she was in try outs for Cirque Du Soleil and ended up with the umbilical cord wrapped around her neck three times. I was a bit cloudy during the whole ordeal but I do recall several periods of clarity. The first one being my husband coming in and saying that Angel (my daughter) was fine, the second was being rolled to my new room and being told I needed to “scooch” myself from one bed to the next. During that “scooch” the nurses were surprised to see me move so well after that major surgery. I thought nothing of it because it was something that needed to be done, so I did it. In the days to come I was up and about walking the halls of the hospital. Aside from the swollen extremities and uncomfortable stitches I felt completely fine.
Doctors orders : 8 weeks before participating in any exercise. So I waited exactly 2 before buying a Pilates video and trying to regain my abdominal strength. Now I’m not saying to disregard your doctors instruction but I felt I needed to do something besides walking. Today my favorite thing to do during a work out always includes the infamous kettle bells.
Fast forward to May 9, 2010 (Mothers Day) I get an email from a former client of mine, whom I still keep in touch with, who had an emergency hysterectomy. UGH!!! The following day I went to see her in the hospital and she was already up and about. Mind you, she is 54 years old. Again, her doctor was surprised to see her mobile so quickly after such a major surgery. But she credits it all to exercise.
Now, I wish I could take all of the credit for her level of fitness, and although she and I did great work together, she was in great shape when we met.
I say all of that to say this: yeah it is easier to pass the days lounging around enjoying life as you know it but if an emergency situation hits you, which pill would you rather take? The quick road back to life or a long drawn out recovery that will no doubt be more of a nuisance than fitting in 30 minutes of exercise a day.
Case and Point: Exercise is the MAGIC pill!
God Bless
Tausha
Sunday, May 16, 2010
NAKED
Do you like the way you look...naked? If the answer is no, then what are you doing about it? Cutting calories alone is not going to get you to that promised land of better bodies. There must be some activity taking place in your life.
People, it is time to stop complaining about what you are not and start moving towards what you actually want! If your goal is to lose 10 pounds, what is holding you back? Is it the bountiful breakfast bagel, that irresistable lunch menu, the dinner table you can't seem to push yourself away from or is it that delectable dessert? My eleventh grade english teacher said the word dessert is spelled with twice the letter "s" because you always want seconds. If one is not enough...DON'T DO IT!!
Whatever your barrier to a better you is, you need to pinpoint it, tackle it and toss it out for good. Its 2010, how many more years will you make the same resolution to lose the same weight then not follow through? You are your biggest asset, so take care of you!
Ladies, its swim suite season when will you be your personal best for that famous 2 piece? And gentlemen - shirts off! Time to drop that keg and pick up your six pack!
Got it...Now lets make it happen!!!
People, it is time to stop complaining about what you are not and start moving towards what you actually want! If your goal is to lose 10 pounds, what is holding you back? Is it the bountiful breakfast bagel, that irresistable lunch menu, the dinner table you can't seem to push yourself away from or is it that delectable dessert? My eleventh grade english teacher said the word dessert is spelled with twice the letter "s" because you always want seconds. If one is not enough...DON'T DO IT!!
Whatever your barrier to a better you is, you need to pinpoint it, tackle it and toss it out for good. Its 2010, how many more years will you make the same resolution to lose the same weight then not follow through? You are your biggest asset, so take care of you!
Ladies, its swim suite season when will you be your personal best for that famous 2 piece? And gentlemen - shirts off! Time to drop that keg and pick up your six pack!
Got it...Now lets make it happen!!!
Thursday, May 6, 2010
Just A Number?!?
Age. Weight. The two topics that are taboo when it comes to a woman. But really, whats in a number? I have recently viewed a 72 year old woman who is in better shape than a lot of 20 and 30 year olds. I won't delve into the topic of age but weight, I have to tackle. This 72 year old woman does not look as good as she does by accident. She worked extremely hard her entire life. I know you're asking 'You mean I can't become a fabulously fit sensation over night'? Simple answer, no. It's a process that requires hard work, determination, persistence and yes a tiny bit of self deprivation.
To many women the number on the scale dictates life. My opinion is that every woman has the right to feel beautiful and we should learn to love and accept ourselves however we look, but not at the expense of our health. I understand that it is hard to watch that almost inevitable change of shape and pull of gravity occur right before your eyes. But if you are taking the necessary steps (regular physical activity, proper nutrition) to prevent unwanted weight gain you should embrace the beauty that is you!
Why is it that those little imperfections about ourselves become such catastrophic events. There is a small part of our society that exists that tells us what makes us beautiful. This society projects images onto us all throughout the years, months, weeks and days until we are consumed by them enough to believe that we are all supposed to be this figment of "perfection". These people should be arrested because they are the real identity thieves. Robbing people of a uniqueness that far outreaches the typical monotony that life becomes. Personally I love the curves given to me!
Question 1:
Answer this honestly. Who are you comparing yourself to? I guarantee that what makes them beautiful is not what makes you beautiful!
Question 2:
What part of your body do you dislike? I guarantee someone somewhere only wishes they had body parts as good looking as yours.
Fact 1:
I do not have an hour glass figure and at the age of 30 I have finally come to terms with this point. However sexy I think that shape is it is not mine.
Fact 2:
My shape is my shape and I have great Arms! And some people with the hour glass figure can't say that, so there!
Homework: What is your fact 1 and 2?
As always
God Bless and
See you next Sunday
-Tausha
To many women the number on the scale dictates life. My opinion is that every woman has the right to feel beautiful and we should learn to love and accept ourselves however we look, but not at the expense of our health. I understand that it is hard to watch that almost inevitable change of shape and pull of gravity occur right before your eyes. But if you are taking the necessary steps (regular physical activity, proper nutrition) to prevent unwanted weight gain you should embrace the beauty that is you!
Why is it that those little imperfections about ourselves become such catastrophic events. There is a small part of our society that exists that tells us what makes us beautiful. This society projects images onto us all throughout the years, months, weeks and days until we are consumed by them enough to believe that we are all supposed to be this figment of "perfection". These people should be arrested because they are the real identity thieves. Robbing people of a uniqueness that far outreaches the typical monotony that life becomes. Personally I love the curves given to me!
Question 1:
Answer this honestly. Who are you comparing yourself to? I guarantee that what makes them beautiful is not what makes you beautiful!
Question 2:
What part of your body do you dislike? I guarantee someone somewhere only wishes they had body parts as good looking as yours.
Fact 1:
I do not have an hour glass figure and at the age of 30 I have finally come to terms with this point. However sexy I think that shape is it is not mine.
Fact 2:
My shape is my shape and I have great Arms! And some people with the hour glass figure can't say that, so there!
Homework: What is your fact 1 and 2?
As always
God Bless and
See you next Sunday
-Tausha
Sunday, May 2, 2010
Saturday, May 1, 2010
For Love of Your Bones
Osteoporosis: abnormally decreased bone density leading to fragile, porous bones and the increased risk of bone fractures.
Most people may think that osteoporosis is only a female disease. Although it affects 1/2 of the female population after age 50, it also affects 1/3 of men in that same age group.
Modifiable risk factors for this bone weakening disease include:
- Little to no physical activity
- Deficiencies of Calcium, Vitamin D, and Estrogen
- Cigarette smoking
- More than 2 alcoholic beverages a day
- Excessive thinness
- Excessive consumption of caffeine (postmenopausal women) and protein
Nonmodifiable risk factors include:
- Being Caucasian or Asian
- Family History
- Small body frame
- Early menopause
The dangers of having osteoporosis are the slips that lead to bone fractures and a sedentary lifestyle. These fractures are most common in the wrist, hips and spinal column. This is the leading cause of death in the elderly population due to the facts that they heal at a slower pace and once a fall does occur, they are usually bed ridden when the break occurs at the hip or in the vertebral column.
Research shows that it is easier to prevent osteoporosis than to treat it. Preventing osteoporosis begins in childhood, studies show that the jumping and running done by children increases bone density. The same holds true for adults. Although a family history may increase your risks, you can fight the odds by building stronger bones simply by an activity called "play". About 50% of the strength of your bones is established during adolescence. So it is important to encourage your children and teens to get out and be active. However, if you are already of age, you can still prolong the disease by participating in weight bearing exercises such as walking, jogging, jump rope or you could participate in strength training exercises.
It is suggested that exercise should occur for 30 minutes on most days of the week. If you cannot complete the full 30 minutes in one shot you can break it up into 3 10 minute bouts a day.
Exercise is important but it is only part of building strong bones, you should speak to a nutritionist about what foods to eat to increase bone density.
As always
Be healthy and Active
See you next Sunday,
Tausha
Most people may think that osteoporosis is only a female disease. Although it affects 1/2 of the female population after age 50, it also affects 1/3 of men in that same age group.
Modifiable risk factors for this bone weakening disease include:
- Little to no physical activity
- Deficiencies of Calcium, Vitamin D, and Estrogen
- Cigarette smoking
- More than 2 alcoholic beverages a day
- Excessive thinness
- Excessive consumption of caffeine (postmenopausal women) and protein
Nonmodifiable risk factors include:
- Being Caucasian or Asian
- Family History
- Small body frame
- Early menopause
The dangers of having osteoporosis are the slips that lead to bone fractures and a sedentary lifestyle. These fractures are most common in the wrist, hips and spinal column. This is the leading cause of death in the elderly population due to the facts that they heal at a slower pace and once a fall does occur, they are usually bed ridden when the break occurs at the hip or in the vertebral column.
Research shows that it is easier to prevent osteoporosis than to treat it. Preventing osteoporosis begins in childhood, studies show that the jumping and running done by children increases bone density. The same holds true for adults. Although a family history may increase your risks, you can fight the odds by building stronger bones simply by an activity called "play". About 50% of the strength of your bones is established during adolescence. So it is important to encourage your children and teens to get out and be active. However, if you are already of age, you can still prolong the disease by participating in weight bearing exercises such as walking, jogging, jump rope or you could participate in strength training exercises.
It is suggested that exercise should occur for 30 minutes on most days of the week. If you cannot complete the full 30 minutes in one shot you can break it up into 3 10 minute bouts a day.
Exercise is important but it is only part of building strong bones, you should speak to a nutritionist about what foods to eat to increase bone density.
As always
Be healthy and Active
See you next Sunday,
Tausha
Sunday, April 18, 2010
Can You Move?
We are all familiar with the stiffness that comes with age are we not? Well, I have to tell you that you do not have to lose the flexibility you once had. In fact you can increase your current joint range of motion with something as simple as stretching. Our muscles are made up of tiny organelles that are aware of the tension in your muscles. During stretching these organelles inform the brain that the muscles are being lengthened and the brain replies back to the muscles on how far it can actually go without injury occuring. Cool right!
Ok so as we age and become less active we also become less flexible. When we become less flexible there is an increased chance of injury to occur such as a pulled muscle, usually in the low back. I want to inform you of what you can do to decrease your chances of injury.
According to one physical therapist, 5 great stretches to do are:
1- Quadriceps stretch - these are the large muscles of the top front of the leg. You would strech these by bending the knee and holding the foot up to the butt.
2- Hamstring stretch - these are the muscles on the top back of the leg. Best position for this is to lay on your back and try bringing your leg straight up without bending the knee.
3- Piriformis stretch - this muscles is more so in the butt region. Best way to stretch is to sit in a chair and cross your foot over the opposite knee and let the knee fall with gravity.
4- Gastrocnemius - Most people know these as the calves. Stretch these by standing far enough from a wall then leaning against that wall and keep the heels of your feet on the floor
5- Soleus - these muscles lie directly below the calf muscles on each leg. Best way to stretch is to slightly step back with one leg, then bend at the knee while keeping the heel of the foot on the floor.
When stretching please remember caution. You should not stretch a cold muscle. There should be some type of warm up in order to get an optimum amount of blood flowing throughout the body. Never stretch past what your body will allow because muscle tears will occur.
For people who work out regularly, stretching may occur at the end of your workout. Some people may also stretch before the work out but after the warm up as more blood has began to flow and this will allow more range of motion during the work out.
As always safety first, always listen to your body and remain active.
God bless
see you next Sunday
Tausha
Ok so as we age and become less active we also become less flexible. When we become less flexible there is an increased chance of injury to occur such as a pulled muscle, usually in the low back. I want to inform you of what you can do to decrease your chances of injury.
According to one physical therapist, 5 great stretches to do are:
1- Quadriceps stretch - these are the large muscles of the top front of the leg. You would strech these by bending the knee and holding the foot up to the butt.
2- Hamstring stretch - these are the muscles on the top back of the leg. Best position for this is to lay on your back and try bringing your leg straight up without bending the knee.
3- Piriformis stretch - this muscles is more so in the butt region. Best way to stretch is to sit in a chair and cross your foot over the opposite knee and let the knee fall with gravity.
4- Gastrocnemius - Most people know these as the calves. Stretch these by standing far enough from a wall then leaning against that wall and keep the heels of your feet on the floor
5- Soleus - these muscles lie directly below the calf muscles on each leg. Best way to stretch is to slightly step back with one leg, then bend at the knee while keeping the heel of the foot on the floor.
When stretching please remember caution. You should not stretch a cold muscle. There should be some type of warm up in order to get an optimum amount of blood flowing throughout the body. Never stretch past what your body will allow because muscle tears will occur.
For people who work out regularly, stretching may occur at the end of your workout. Some people may also stretch before the work out but after the warm up as more blood has began to flow and this will allow more range of motion during the work out.
As always safety first, always listen to your body and remain active.
God bless
see you next Sunday
Tausha
Sunday, April 11, 2010
Spring Fever
Hi everyone,
I'm back. I enjoyed Easter last weekend with my family and I appreciate all who asked about the blog.
Ok, so we're in Spring! Now is the best time to get outside and take advantage of this B-E-A-U-tiful weather! I personally love riding my bike but for those of you who do not have one, running or walking is always nice too. You know those little trips to the store for a few things here and there? Well with the weather being so nice take advantage and get some exercise in. Just get out and be active.
For those of you who really want to get into it, check out your local playground. When the children are not there that is the best place to workout. I usually do my work out there when they are in school or early weekend mornings. You have the monkey bar to swing across which gets the muscles of your back, core and arms. There are steps there which you could use to do step ups and if you are really fit, plyometrics. Push ups and Pull ups and even body rows at some playgrounds. There are plenty of things to do just use your imagination.
Your workout does not have to be confined to the playground though. Your back yard or an open park is also an ideal place to get your sweat on, as long as you have your allergies in check. You can do body weight work anywhere. Examples: squats, push ups, lunges, sit ups, the plank, jumping jacks or rope.
So there are an array of exercises to get your heart rate up whenever you have some time to fill. Get active and enjoy this beautiful season!
As Always
Activity and Health
God Bless and
See you next Sunday
Tausha
I'm back. I enjoyed Easter last weekend with my family and I appreciate all who asked about the blog.
Ok, so we're in Spring! Now is the best time to get outside and take advantage of this B-E-A-U-tiful weather! I personally love riding my bike but for those of you who do not have one, running or walking is always nice too. You know those little trips to the store for a few things here and there? Well with the weather being so nice take advantage and get some exercise in. Just get out and be active.
For those of you who really want to get into it, check out your local playground. When the children are not there that is the best place to workout. I usually do my work out there when they are in school or early weekend mornings. You have the monkey bar to swing across which gets the muscles of your back, core and arms. There are steps there which you could use to do step ups and if you are really fit, plyometrics. Push ups and Pull ups and even body rows at some playgrounds. There are plenty of things to do just use your imagination.
Your workout does not have to be confined to the playground though. Your back yard or an open park is also an ideal place to get your sweat on, as long as you have your allergies in check. You can do body weight work anywhere. Examples: squats, push ups, lunges, sit ups, the plank, jumping jacks or rope.
So there are an array of exercises to get your heart rate up whenever you have some time to fill. Get active and enjoy this beautiful season!
As Always
Activity and Health
God Bless and
See you next Sunday
Tausha
Saturday, March 27, 2010
#1 Killer of Americans
America The Great...where heart disease runs ramped. We take so much pride in our beloved country but where is that pride when it comes to ourselves?
Heart disease is the number one killer of Americans today, claiming the lives of more Americans than all cancers combined. Approximately 15 million Americans suffer from some type of heart disease (stroke, high blood pressure, heart attacks) and 700,000 of those suffering die each year. How you may ask does one go about getting such a heart breaking disease? Well, they are on just about every block of every major city selling food to order, you can buy them for about $7 a pack, and you could enjoy hours on end watching television. I'm speaking about some of the risk factors involved in heart disease. These risk factors include, but are not limited to:
- A family history of heart disease
- Cigarette smoking
- Hypertension (high blood pressure)
- Hypercholesterolemia (high blood cholesterol)
- Diabetes
- Obesity
- Sedentary lifestyle
Fast food, processed food and smoking all cause a build up of plaque in the arteries blocking the flow of blood to the heart. Once the blood flow to the heart is slowed or stopped the heart begins to suffer and for some people it is fatal. If a primary relative such as a parent, aunt or uncle has died of heart disease before the age of 55 in males and 65 in females your risk is increased.
The signs of a heart attack include:
- Pain in the jaw or arms
- Burning sensation in the chest
- Nausea
- Shortness of breath
- Unusual sweating
- Heart palpitations
Lifestyle changes can be made in order to reverse or prevent the effects of heart disease. These changes can come by way of diet modification; eating more fish and lean meats, fresh fruits and vegetables, adding whole grains and becoming more physically active. Studies show that breaking up aerobic activity such as a brisk walk into 10 minute bouts for a total of 30 minutes per day can be very effective in promoting a healthy heart. Studies also show that if you begin an exercise regimen at any age you can begin to see the health benefits, so it is never to late to begin.
Our children are supposed to get 60 minutes a day of physical activity, so someone tell me why they are the first generation in modern times whose life expectancy is 5 years less than their parents! Instead of passing on to our children what makes America great we are passing on bad habits that are prematurely ending their lives. So where does that leave our children in the future?
America The Great...we have to do better! My plan is to attack each health issue one client at a time. I will leave you with this:
"Any idea, plan or purpose may be planted in the subconscious mind by repetition of thought empowered by faith and expectancy" - Bob Proctor: You were born rich
America The Great...we will do better!
God Bless. See you next Sunday
Tausha
Health and Activity
Heart disease is the number one killer of Americans today, claiming the lives of more Americans than all cancers combined. Approximately 15 million Americans suffer from some type of heart disease (stroke, high blood pressure, heart attacks) and 700,000 of those suffering die each year. How you may ask does one go about getting such a heart breaking disease? Well, they are on just about every block of every major city selling food to order, you can buy them for about $7 a pack, and you could enjoy hours on end watching television. I'm speaking about some of the risk factors involved in heart disease. These risk factors include, but are not limited to:
- A family history of heart disease
- Cigarette smoking
- Hypertension (high blood pressure)
- Hypercholesterolemia (high blood cholesterol)
- Diabetes
- Obesity
- Sedentary lifestyle
Fast food, processed food and smoking all cause a build up of plaque in the arteries blocking the flow of blood to the heart. Once the blood flow to the heart is slowed or stopped the heart begins to suffer and for some people it is fatal. If a primary relative such as a parent, aunt or uncle has died of heart disease before the age of 55 in males and 65 in females your risk is increased.
The signs of a heart attack include:
- Pain in the jaw or arms
- Burning sensation in the chest
- Nausea
- Shortness of breath
- Unusual sweating
- Heart palpitations
Lifestyle changes can be made in order to reverse or prevent the effects of heart disease. These changes can come by way of diet modification; eating more fish and lean meats, fresh fruits and vegetables, adding whole grains and becoming more physically active. Studies show that breaking up aerobic activity such as a brisk walk into 10 minute bouts for a total of 30 minutes per day can be very effective in promoting a healthy heart. Studies also show that if you begin an exercise regimen at any age you can begin to see the health benefits, so it is never to late to begin.
Our children are supposed to get 60 minutes a day of physical activity, so someone tell me why they are the first generation in modern times whose life expectancy is 5 years less than their parents! Instead of passing on to our children what makes America great we are passing on bad habits that are prematurely ending their lives. So where does that leave our children in the future?
America The Great...we have to do better! My plan is to attack each health issue one client at a time. I will leave you with this:
"Any idea, plan or purpose may be planted in the subconscious mind by repetition of thought empowered by faith and expectancy" - Bob Proctor: You were born rich
America The Great...we will do better!
God Bless. See you next Sunday
Tausha
Health and Activity
Sunday, March 21, 2010
Whats Your Game Plan
This past week was my daughters 4th birthday and during the celebration, it made me think of the many clients I have had who felt they had lost control at a family or friends get together or some type of party.
My first suggestion for you is to have maybe a salad or some type of high fiber food before hand. This way you are not entering the door ravenous, ready to eat anything you see.
2 - prior to getting to your destination you can think of exactly what you will have i.e., a piece of dessert, one glass of wine, or stick with a few of the hors d'oeuvres.
3 - try not to mingle around the food. Most people will lose to temptation. Especially if the food is something you are already weak for.
4 - If you are going to eat your meal at the party, try eating from a smaller plate, concentrate on the fact that you are eating (instead of having long conversations while eating) and eat slowly. Let your body recognize that you are eating before adding more food to the plate.
5 - Water can be your best ally. It will let you feel satisfied because some people feel they are hungry when they may actually be feeling slight dehydration.
Balancing what you may overeat with exercise is the best way to ensure that you do not tack on extra pounds. Reducing your food intake by about 250 calories a day (not having seconds, that piece of bread, or the chocolate bar) and exercising at least 45 minutes will add up to a 500 calorie deficit per day. If you do this most days of the week you are sure to lose at least one pound per week.
We all know the saying "If you fail to plan, then plan to fail". So responsibly enjoy your next get together.
God Bless. See you next Sunday
Tausha
Health and Activity
My first suggestion for you is to have maybe a salad or some type of high fiber food before hand. This way you are not entering the door ravenous, ready to eat anything you see.
2 - prior to getting to your destination you can think of exactly what you will have i.e., a piece of dessert, one glass of wine, or stick with a few of the hors d'oeuvres.
3 - try not to mingle around the food. Most people will lose to temptation. Especially if the food is something you are already weak for.
4 - If you are going to eat your meal at the party, try eating from a smaller plate, concentrate on the fact that you are eating (instead of having long conversations while eating) and eat slowly. Let your body recognize that you are eating before adding more food to the plate.
5 - Water can be your best ally. It will let you feel satisfied because some people feel they are hungry when they may actually be feeling slight dehydration.
Balancing what you may overeat with exercise is the best way to ensure that you do not tack on extra pounds. Reducing your food intake by about 250 calories a day (not having seconds, that piece of bread, or the chocolate bar) and exercising at least 45 minutes will add up to a 500 calorie deficit per day. If you do this most days of the week you are sure to lose at least one pound per week.
We all know the saying "If you fail to plan, then plan to fail". So responsibly enjoy your next get together.
God Bless. See you next Sunday
Tausha
Health and Activity
Sunday, March 14, 2010
1 Pound Down
Some of you may not be personally familiar with the piercing societal issue of the battle of the weight, but we have all had to some degree a relatable problem. So I want you to think of the most arduous task you have ever completed and how you got through it. And although it is not the same, you can use that memory to try to empathize because it is not easy to change the behavioral patterns that you have been used to for so long.
Now to the folks who have battled their weight I say; So you've done it! You have lost a pound! To all of you who have been in this weight loss struggle it may seem that it is happening entirely too slow. But I urge you to keep up the fight, you will win this. Battling your weight may very well be the toughest thing you have ever done but it starts with one pound. I applaud you for your diligent efforts and want to say that I'm proud of you all. It takes self discipline and a desire to succeed. Now, there will be days when you feel you have failed but get up, and as Walt Disney would say, "keep moving forward"!
Today it is a pound, but you are heading in the right direction. Stay on this path and remain focused. And remember that 'Whats Your Fitness' can always be your support system.
And lastly, with your steadfast efforts in this up hill battle, I am 100% inspired by you...rock on!
God Bless
"Keep moving forward"
-Walt Disney
Tausha Allen
Now to the folks who have battled their weight I say; So you've done it! You have lost a pound! To all of you who have been in this weight loss struggle it may seem that it is happening entirely too slow. But I urge you to keep up the fight, you will win this. Battling your weight may very well be the toughest thing you have ever done but it starts with one pound. I applaud you for your diligent efforts and want to say that I'm proud of you all. It takes self discipline and a desire to succeed. Now, there will be days when you feel you have failed but get up, and as Walt Disney would say, "keep moving forward"!
Today it is a pound, but you are heading in the right direction. Stay on this path and remain focused. And remember that 'Whats Your Fitness' can always be your support system.
And lastly, with your steadfast efforts in this up hill battle, I am 100% inspired by you...rock on!
God Bless
"Keep moving forward"
-Walt Disney
Tausha Allen
Tuesday, March 9, 2010
Any Questions
Hi,
So it was brought to my attention that my blog on "The Foreigners" was a little harsh. It left people feeling like you could not eat anything. In the example of the hotdogs and bacon there are brands that make these foods without the nitrates and nitrites; one brand is Applegate Farms. Attached is a site that you can join that will email you healthy brands of food and how to shop healthier at your grocery store. If there are any questions please feel free to post a comment. Thanks, I appreciate your reading.
http://www.ebrandaid.com/
So it was brought to my attention that my blog on "The Foreigners" was a little harsh. It left people feeling like you could not eat anything. In the example of the hotdogs and bacon there are brands that make these foods without the nitrates and nitrites; one brand is Applegate Farms. Attached is a site that you can join that will email you healthy brands of food and how to shop healthier at your grocery store. If there are any questions please feel free to post a comment. Thanks, I appreciate your reading.
http://www.ebrandaid.com/
Friday, March 5, 2010
The Foreigners
Ever wonder why processed food is considered not "good" for us? Have you ever tried unlocking your house door with your car key? I'm sure you haven't because you know you would not get the results you were looking for. Well, the same holds true for eating processed food. When processed food enters the body; the body has no idea what to do with it. So it will turn this "food" into something it can use which usually turns out to be more harmful to the body. One example would be nitrates and nitrites which are used to preserve meats. Although these additives cause vomiting, headaches, and asthma in some people they are still widely used. A specific additive, sodium nitrite, used in hotdogs, salami, pepperoni, and bacon is converted into nitrous acid during digestion. But this nitrous acid in animal studies has shown to cause high rates of cancer. So what are you really eating?
Our Western diet is called the Standard American Diet (SAD). And it is pretty sad that our grocery stores contain so many "foods" that could be considered a health hazard. Take for instance Trans Fat, the Board of Health here in New York City banned this artery clogging substance for use by restaurants, but it remains on the shelves of our grocery stores in the form of baked goods (cakes, cookies, crackers), microwave popcorn, margarine and the list does not stop there. Heart disease anyone?
These convenient foods we ingest also deter our bodys natural ability to shed extra pounds. Remember the lock and key analogy? Well when we eat foods that are grown or farmed naturally, i.e. fruits, vegetables, range (grass) fed animals; our bodies instinctively know what to do in order to sustain itself. Our bodies work in concert with real foods along with sufficient exercise and proper portions allowing maintenance of a healthy body weight as well as reducing your risk for diseases caused by these covert preservatives and harmful fats.
Mindful eating would help so many of the millions of Americans who are currently suffering from chronic diseases that may have been prevented by sufficiently decreasing the amount of processed foods consumed each year. Think health people, eat for your future.
God Bless. See you next Sunday
Tausha
Health and Activity
Our Western diet is called the Standard American Diet (SAD). And it is pretty sad that our grocery stores contain so many "foods" that could be considered a health hazard. Take for instance Trans Fat, the Board of Health here in New York City banned this artery clogging substance for use by restaurants, but it remains on the shelves of our grocery stores in the form of baked goods (cakes, cookies, crackers), microwave popcorn, margarine and the list does not stop there. Heart disease anyone?
These convenient foods we ingest also deter our bodys natural ability to shed extra pounds. Remember the lock and key analogy? Well when we eat foods that are grown or farmed naturally, i.e. fruits, vegetables, range (grass) fed animals; our bodies instinctively know what to do in order to sustain itself. Our bodies work in concert with real foods along with sufficient exercise and proper portions allowing maintenance of a healthy body weight as well as reducing your risk for diseases caused by these covert preservatives and harmful fats.
Mindful eating would help so many of the millions of Americans who are currently suffering from chronic diseases that may have been prevented by sufficiently decreasing the amount of processed foods consumed each year. Think health people, eat for your future.
God Bless. See you next Sunday
Tausha
Health and Activity
Friday, February 26, 2010
Easy At Home Workouts
For those of you who may not get to the gym, there are many things you can do around your own home to build up your fitness level and strength.
You can bring an exercise routine into your favorite television program(s). A one hour TV show is actually only 40-42 minutes of the show. That leaves approximately 20 minutes to get some exercise into your day. During the commercials you could challenge yourself to do the plank, which strengthens your core. Push ups (or a modified version), which also strengthens you core and upper body. Jumping jacks (or a modified version) which would give you some heart healthy aerobic activity.
While you are cooking or doing laundry you could do reverse lunges 10-12 on each side.
Although we are not always aware of it, we all do squats all day. What these simple squats are lacking are rhythm and challenge. So, the suggested 2 minutes we brush our teeth could include 2 to 3 sets of 15 squats.
You should track your progress and watch as you are capable of doing more as you get stronger.
As with any exercise program, you should consult your physician before beginning. Your health is my number one concern.
God Bless. See you next Sunday
Tausha
Health and Activity
You can bring an exercise routine into your favorite television program(s). A one hour TV show is actually only 40-42 minutes of the show. That leaves approximately 20 minutes to get some exercise into your day. During the commercials you could challenge yourself to do the plank, which strengthens your core. Push ups (or a modified version), which also strengthens you core and upper body. Jumping jacks (or a modified version) which would give you some heart healthy aerobic activity.
While you are cooking or doing laundry you could do reverse lunges 10-12 on each side.
Although we are not always aware of it, we all do squats all day. What these simple squats are lacking are rhythm and challenge. So, the suggested 2 minutes we brush our teeth could include 2 to 3 sets of 15 squats.
You should track your progress and watch as you are capable of doing more as you get stronger.
As with any exercise program, you should consult your physician before beginning. Your health is my number one concern.
God Bless. See you next Sunday
Tausha
Health and Activity
Sunday, February 21, 2010
What's Your Barrier?
If the only form of exercise you, your family and friends are getting is coming from shoveling all of the snow we have gotten this winter then this blog is for you.
We all know people who start off extremely enthusiastic about going to the gym. Some of them actually make it there but only a handful will continue. There is a formal theory for this behavior pattern. Its called- The 5 Stages of Change - and is represented by 5 steps:
1- Pre-contemplation - Not thinking about exercise at all. May come up with excuses as to why they should not exercise.
2- Contemplative - Have not begun thinking about exercise. Know the benefits of it but have not yet made a move in the direction of a gym.
3- Preparation - Makes small changes such as buying gym clothes, or getting a gym membership but have still not gotten started
4- Action - Has began going to the gym and may have started trying to eat healthier as well. But at this stage there is only a 50% chance that this person will continue. Often some people have unrealistic weight loss goals or body images for themselves and when they don't see quick results are gone with in 6 months.
5- Maintenance - This is where physical activity has become habit or a part of their lifestyle.
Every person fits somewhere into this model and if we are honest with ourselves we will place ourselves where we belong on this roller coaster. I say roller coaster because people are constantly on and off up and down with their fitness. If there have been changes in your life that have demotivated you from participating in your regular physical activity you have to stand back, look at the situation and decide whether you are going to continue moving forward or risk riding that roller coaster all the way back to square one. Even people in the maintenance stage fall off of the exercise wheel. But what matters is how long we allow ourselves to stay off. We have to consider our barriers to exercise:
1 - lack of time
2 - lack of interest
3 - scared of injury
4 - dislikes sweating
5 - lack of energy
6 - history of sedentary lifestyle
7 - feels too heavy to go to a gym
8 - board with "routine"
...to name a few.
Now with all of the excuses, there are plenty of goals that people have in mind. But what in your life can you accomplish if you do not take strides in that direction? Nothing! People want to "look good", "lose weight", or "tone up"
Although these are goals they are very generic. In fitness we have what are called SMART goals.
Specific - lose 10 pounds
Measureable - regular assessments
Action oriented - frequency, intensity, time, and type of work out
Realistic - 8 to 10 pounds of weight loss in a month
Timed - Set a date for reassessments
When you work with SMART goals you are more likely to continue your exercise program because you will see results. This seeing of results is positive reinforcement and will encourage you to keep pace and allow exercise to become a part of who you are.
We are all apart of this busy world where everything seems to happen instantaneously, but we have to keep in mind that whatever weight we have put on since college, that we now want to take off, did not happen over night. And taking that weight off will be a process that will surely not occur in a matter of days.
If you believe that anything worth having is worth working for (good health, positive body image) Get to work! Aren't you worth it?
God Bless. See you next Sunday
Tausha
Health and Activity
Sunday, February 14, 2010
Are You Satisfied?
When you think of your stomach from now on, you should think of it as a muscle. In fact it is 5 layers of muscle. The Mucosa, the inner most layer, the Submucosa, the Muscularis Externa, the Subserosa, and the Serosa. The last two are sometimes considered together. Anyway, each layer has a responsibility. I am only going to tell you about the Muscularis Externa because it contains three sublayers, one of which is responsible for the churning, or movement, of any food that enters your stomach.
The average adult stomach is about 12 inches long and 6 inches wide at its widest part. Our stomachs have a capacity between 1 quart and 1 liter, but can be distended up to four times that capacity. The good news is that it can also be re-sized back to its normal size. All of our muscles can be trained, this includes our stomach muscles.
It takes about 20 minutes for your brain to tell your stomach that it has had enough to eat. During meal time it is suggested that people get from in front of any distractions, namely the television, and focus on the fact that they are actually eating. When we eat mindlessly we allow ourselves to eat more, therefore expanding our stomach. Over time our stomach muscles expand because we have, time and time again, told our brain to ignore the fact that we were full. This in turn allows us to eat more. This vicious cycle then causes excess weight gain.
One solution I have learned to eating less is to eat from a smaller plate. If you begin with a smaller dish you can decide once you are finished if you are still physically hungry or if you are desiring to have more. I understand that we have all made or bought some memorable meals but we have to keep in mind the health of our bodies, and any goals for weight loss. Drinking water along with your meal may also be of help as it will assist in giving off that "full" feeling without adding excess calories.
God Bless. See you next Sunday
Tausha
Health and Activity
The average adult stomach is about 12 inches long and 6 inches wide at its widest part. Our stomachs have a capacity between 1 quart and 1 liter, but can be distended up to four times that capacity. The good news is that it can also be re-sized back to its normal size. All of our muscles can be trained, this includes our stomach muscles.
It takes about 20 minutes for your brain to tell your stomach that it has had enough to eat. During meal time it is suggested that people get from in front of any distractions, namely the television, and focus on the fact that they are actually eating. When we eat mindlessly we allow ourselves to eat more, therefore expanding our stomach. Over time our stomach muscles expand because we have, time and time again, told our brain to ignore the fact that we were full. This in turn allows us to eat more. This vicious cycle then causes excess weight gain.
One solution I have learned to eating less is to eat from a smaller plate. If you begin with a smaller dish you can decide once you are finished if you are still physically hungry or if you are desiring to have more. I understand that we have all made or bought some memorable meals but we have to keep in mind the health of our bodies, and any goals for weight loss. Drinking water along with your meal may also be of help as it will assist in giving off that "full" feeling without adding excess calories.
God Bless. See you next Sunday
Tausha
Health and Activity
Sunday, February 7, 2010
Choosing a Trainer
Hello All,
I recently had the opportunity to direct my best friend in getting a personal trainer. In my mind this would have been an easy process. However, my best friend did not come with the information needed to choose the perfect trainer for herself. I assisted her in choosing a trainer who ended up not being available. So she went with another. After the first session my best friend called me and told me what she had done. During that session this new trainer had my best friend doing exercises that were well beyond her level of fitness. I took this information personally because she is my best friend and I do not want her to be injured. So I told her that if she was too sore to walk the next day that she had definitely done too much. As I had predicted she was sore for the next 4 to 5 days. So I advised her to give the trainer one more chance but to let her know that the work that they had done during the previous session was too much for her at this point.
I tell that story because if you have a opportunity to work with a trainer you have to know your limits and be comfortable telling the trainer that they are pushing too hard. People have the habit of pushing themselves harder because they do not want to seem weak. Well, if you are a novice to working out or have a previous injury your body will not be as strong as the trainer or friend you may be working with. You only get one so, listen to your body, take things slowly in the beginning and you will run less of a risk of injury to any part of your body. Working well past those limits that your body is comfortable with will cause injury to muscles, cartilage and joints. And since our bodies are one kinetic chain, if an injury occurs at the ankle, that could cause weakness in our knee or back because everything is connected. If your trainer is unwilling to readjust your program to fit your level then it is time to find a new trainer because once you are injured you are less likely to continue your exercise regimen. God Bless, see you next Sunday.
Tausha
Health and Activity
I recently had the opportunity to direct my best friend in getting a personal trainer. In my mind this would have been an easy process. However, my best friend did not come with the information needed to choose the perfect trainer for herself. I assisted her in choosing a trainer who ended up not being available. So she went with another. After the first session my best friend called me and told me what she had done. During that session this new trainer had my best friend doing exercises that were well beyond her level of fitness. I took this information personally because she is my best friend and I do not want her to be injured. So I told her that if she was too sore to walk the next day that she had definitely done too much. As I had predicted she was sore for the next 4 to 5 days. So I advised her to give the trainer one more chance but to let her know that the work that they had done during the previous session was too much for her at this point.
I tell that story because if you have a opportunity to work with a trainer you have to know your limits and be comfortable telling the trainer that they are pushing too hard. People have the habit of pushing themselves harder because they do not want to seem weak. Well, if you are a novice to working out or have a previous injury your body will not be as strong as the trainer or friend you may be working with. You only get one so, listen to your body, take things slowly in the beginning and you will run less of a risk of injury to any part of your body. Working well past those limits that your body is comfortable with will cause injury to muscles, cartilage and joints. And since our bodies are one kinetic chain, if an injury occurs at the ankle, that could cause weakness in our knee or back because everything is connected. If your trainer is unwilling to readjust your program to fit your level then it is time to find a new trainer because once you are injured you are less likely to continue your exercise regimen. God Bless, see you next Sunday.
Tausha
Health and Activity
Saturday, February 6, 2010
Stepping up to the plate
Hello All,
My name is Tausha Allen. I am a fitness professional and have been for 3 years now. Prior to stepping out on my own I thought it safe to work for a company. So while working with those companies initially I found great joy in what I was doing. Then eventually that joy faded. I have recently started my own business as a personal trainer where I train clients privately and I can truly say that I am where I belong. Before getting to this point I was working at an Equinox Fitness Club. It was a great experience and push into my current situation because I learned a vast amount of practical knowledge for working successfully as a business owner in this field. Before that I worked with a small but growing company where I was a personal trainer and worked very closely with a registered dietitian, who enabled me to become a nutrition counselor. This experience gave me the passion to pursue fitness and nutrition simultaneously. At that time I had already finished my undergrad in Exercise Science. I picked up so much information about food and its interaction with the body during exercise, and just everyday functioning that I knew that I would go back for my masters in nutrition. So fast forward to today and I can tell you that I am starting my masters program in the fall. I look forward to my future posts and any questions on fitness and nutrition that you all my have.
Thanks
My name is Tausha Allen. I am a fitness professional and have been for 3 years now. Prior to stepping out on my own I thought it safe to work for a company. So while working with those companies initially I found great joy in what I was doing. Then eventually that joy faded. I have recently started my own business as a personal trainer where I train clients privately and I can truly say that I am where I belong. Before getting to this point I was working at an Equinox Fitness Club. It was a great experience and push into my current situation because I learned a vast amount of practical knowledge for working successfully as a business owner in this field. Before that I worked with a small but growing company where I was a personal trainer and worked very closely with a registered dietitian, who enabled me to become a nutrition counselor. This experience gave me the passion to pursue fitness and nutrition simultaneously. At that time I had already finished my undergrad in Exercise Science. I picked up so much information about food and its interaction with the body during exercise, and just everyday functioning that I knew that I would go back for my masters in nutrition. So fast forward to today and I can tell you that I am starting my masters program in the fall. I look forward to my future posts and any questions on fitness and nutrition that you all my have.
Thanks
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