Sunday, October 7, 2012
As the weather turns colder, there are fewer options for working out with a child. What do you do?
Taking care of children is a full-time job. Add to that housework and a job that brings in income and there is little time for other activities. Before I had my son, I dreamed of being able to work out with him, either nearby playing or as part of my workout routine. In a perfect world, that would work, but I don’t live in a perfect world. The warmer weather meant we could go for walks together to get some exercise, but now the weather is getting colder and there are fewer options. Here are some online resources for parenting exercice: But what really works for you? How do you find time to keep healthy as a parent? Do you have a good workout routine that also keeps a child entertained?
Monday, September 17, 2012
The truth about your Thyroid.
Have you heard how to improve your metabolism with intense weight resistance workouts, while upping your protein intake and increasing your fiber through the consumption of fruits and veggies; Seems like a simple solution, given all the magazines, newest DVD’s and reality T.V. shows that advocate this methodology, right? In some cases this purposeful methodology can improve one’s metabolism and help them achieve a healthier smaller physique. However, if a small hormone producing gland that regulates your metabolism, called the thyroid, fails to operate correctly all your efforts will fall short. The thyroid affects your energy level as well as your heart rate. The thyroid gland produces triiodothyronine (T3) and thyroxine (T4), which …
Friday, August 31, 2012
Should supplements replace healthy habits?
An apple a day keeps the doctor away. Feed a cold starve a fever. Calcium makes strong bones. These sayings roll off our tongues and are ingrained in our minds. For decades, the health care industry has instilled in Americans the importance of getting enough calcium because the body cannot make calcium on its own. Calcium performs several critical functions. It helps regulate the heartbeat, stimulates hormone secretions, clots blood, and most notoriously it helps build and maintain healthy bones. Our bodies lose calcium every day through the skin, nails, hair, sweat, urine and feces. Without enough consumption, the body will take the calcium it needs from bones and muscle. This leaching can cause muscle to break down, and bones to weaken…
Sunday, August 19, 2012
Proper footwear during exercise can help prevent injuries
After watching the Olympics and all the different footwear the Elite athletes were wearing it brought to mind the necessity of putting your foot in the right shoes to help prevent serious injuries. Although it may seem that the fancy neon running shoes are cool and may fit your style, it is truly important to shop for a shoe that can help you prevent serious injuries. According to Physical Therapist Matt Sobolewski of Kinetic Physical Therapy in Upper Providence Center, the injuries he sees are often due to “improper footwear”. According to Matt he specifically addresses runners and the amount of miles that a shoe can withstand. Sobolewski says that “after 500 miles, a running shoe will likely lose 50% of its shock absorption capacity…
Thursday, July 26, 2012
Happiness much like exercise takes work and planning
It has been scientifically proven that anyone can reduce the cost of their healthcare by just taking care of themselves with diet and exercise; Just by simply reducing your overall body mass by 5-10%. You may ask how does this impact the cost of my healthcare? Well by changing your body, you can reduce your risk for heart disease, some cancers, and diabetes. Along with changes to your physical well-being, there is another factor that can make a significant impact. Can you answer “Yes” to this statement: “I am truly happy, satisfied with my life, and feel as if I have purpose in life.” If you truly answered with a resounding “Yes”, you could be extending your life and reducing your risk for disease. During the study of disease prevention, …
Friday, June 8, 2012
Tips and tricks to staying on a healthy track during this summer travel season
With the summer upon us, our regular schedules often are interrupted by travel. If you are a creature of habit this may cause a complete disruption of your lifestyle. If your habits just recently started to include regular exercise and healthy eating habits, the changes to your environment, schedule, and activities may throw you into a downward spiral to old bad habits. So a good way to stay on track is to plan ahead. As you are planning your trek across the United States, or the trek to the shore, a part of the planning should include ways to keep on track with your exercise. Finding a local gym or recreation center in the areas you are visiting can help you stay on track when the weather is not conducive to outdoor activities. If you are…
Thursday, April 19, 2012
4 week Bike interval workout, taking it outside
It is that time again, to dust off the bike and get back out on the roads. If you are looking to make the most of a fat loss program, adding intervals to your bike rides can be the key to getting that fat to burn away. Although it may be fun to take a leisurely ride to the park or around your neighborhood, it may not help in burning off the fat. As mentioned in my October article http://phoenixville.patch.com/articles/whats-all-the-buzz-about-metabolic-exercise , “fat loss occurs with the help of excess post exercise oxygen consumption (EPOC), or what some refer to as the after burn, response for higher intensity, intermittent exercise. “ With EPOC, in mind, below you will find a 4 week, 3 day a week bike interval workout, that will …
Friday, April 6, 2012
When leading a fat loss lifestyle, adding eggs may be a good addition.
When it comes to spring and the Easter holiday season, we think of chocolate Easter bunnies, jellybeans and colored eggs. We know that consuming large amounts of jelly beans and Easter chocolate may not be the most beneficial to a fat loss lifestyle. However, you may not know that the best thing you can consume to help with a fat loss diet is those colored eggs. Not very long ago, the egg, had a bad reputation for having high cholesterol and fat so, many steered clear of the lonely egg. However, the most recent research shows that “It is now known that there is little, if any, connection between dietary cholesterol and blood cholesterol levels, Consumption of one or more eggs per day does not adversely affect blood cholesterol levels.” …
Wednesday, March 28, 2012
Check out these three simple steps to get your kitchen clean and ready to start your fat loss program.
How many times have you set out to start another “diet” and found that your kitchen has been the downfall of your efforts? Within the first day you find your stash of chips, and you remember where they were “hidden” from you. You build a heaping salad but end up putting a high fat, creamy salad dressing slathered all over top of the it. You slowly consume a whole bag of semi-sweet chocolate chips by the end of the day and you dig into the “kids'” ice cream by 8 p.m. Does this scenario sound familiar to you? A great way to help set you up for success is cleaning out your cabinets, refrigerator and freezer to stop the temptations. Here are simple actions you can take to help you move toward a leaner you. 1. Take an inventory of what is …
Friday, February 24, 2012
While training for the Broad Street Run, here is a workout you can include in your training.
With an estimated 30,000 runners expected for this year’s 10-mile run down Broad Street the first week of May, many are just starting their training regime. Whether a seasoned runner or a beginner, your training program should include at least two to three days a week of strength training, also referred to as resistance training. A balanced functional strength training program can help prevent common injuries, improve stability and stamina, besides helping maintain muscle mass needed for bone health. As found in a review of current research, on resistance training and running it was concluded “that resistance training likely has a positive effect on endurance running performance." In other words, if highly trained distance runners found …