Well tomorrow my friend Cynthia and I leave for 1 week at Punta Cana in the Dominican Republic. We are staying at the Princess All Suite Resort and Spa - Adults only. Can not wait. I will not be blogging at this time unless I can get access to a computer. So the next time you hear from me will be Sunday, Nov. 22.
This week Joseph really worked me out, I think he was trying to make up for next week when I will not be training with him. I am a little sore but nothing that a week on the beach won't cure. Cynthia and I are planning on hitting the gym and walking the beach and doing some aquatics so I will keep up the routine.
This is a great lead into my topic tonight:
Travel Fitness Tips:
1. Beat jet lag - get a 30 minute cardio workout as soon as you can upon arrival at your destination.
2. Eat as light as possible.
3. Drink as much water as possible. Plan on one 8 oz. bottle per hour travelled.
4. Get up and walk around on the plane as least once every hour.
5. Dress in loose fitting clothing.
6. Stay in hotels that have well-equippeed health clubs. It will make it easier for you to exercise.
7. Get a good workout within several hours before you travel. ( I did with Joseph this morning)
8. Use the time during an airport layover to do some walking.
9. Avoid alcohol and salty foods.
10. Experience will teach you some of your own.
That is all for tonight. Talk to you in a week.
Betty
Friday, November 13, 2009
Wednesday, November 11, 2009
Nov. 7, 8, 9, 10, 11 - Day 60, 61, 62, 63, 64
I have been experiencing some low grade nausea this week. Not sure if it is a bug or what. It is crazy weather with it being cold then warm. I had better not get sick though because I am leaving for the DR on Saturday. I am still training with Joseph though, not letting anything stop me because I am going to be away for a week. But I think that Joseph is trying to make up for it with really working me out hard. I am pretty sore tonight.
My talk tonight is regarding fitness over forty years of age.
1) Unless you have health problems you should start excercising as soon as you can. Go easy at first and progress gradually. Be persistent and exercise regularly.
2) The best way to start is walking which is a natural movement. Start with a moderate walk and then add streching and strength work as you go along. ( wrist or ankle weights)
3) You do not have to work out hard. Recent research has proven that regular moderate exercise will provide you with significant health benefits.
4) You can improve your physical appearance at this age. Physical imporvement, including weight liss, bodily dimensions, and overall muscle toning may be accomplished at any age.
5) Exercise will help you live longer. The sooner you start, the greater chance you will resist lifestyle diseases such as heart disease, cancer and diabetes. The major benefit of exercise may not be, however, the fact that you live longer, but may be the increased quality of life you live.
6) Regular exercise will help you fight off osteoporosis. Exercise increases bone density by improving calcium retention. It will give you sturdier bones in the face of advancing age.
7) "Normal" age related changes such as reduced sexual performance, increase in weight, reduction in strength and bone mass, increased blood pressure and decreased cardio-respiratory function, may, in fact, not be normal for those who exercise regularly.
8) Regualr exercise encourages the body to use sugars eficiently thus reducing the chance of adult onset diabetes.
9) A well rounded program including cardio work, strength training and flexibility work is the best combination. All of the systems in your body will benefit fromthis type of well-rounded "cross training" program.
10) You should consider each exercise session as a workout. Why not try three workouts a wekk - 20 to 30 minutes of cardio exercise and the rest in stength and flexibility. If you can't do it this way, spread it out through the week to included these components. The key of course if regularity and consistency over a period of time.
Next time we will talk about travel fitness tips.
That's all for tonight.
Betty
My talk tonight is regarding fitness over forty years of age.
1) Unless you have health problems you should start excercising as soon as you can. Go easy at first and progress gradually. Be persistent and exercise regularly.
2) The best way to start is walking which is a natural movement. Start with a moderate walk and then add streching and strength work as you go along. ( wrist or ankle weights)
3) You do not have to work out hard. Recent research has proven that regular moderate exercise will provide you with significant health benefits.
4) You can improve your physical appearance at this age. Physical imporvement, including weight liss, bodily dimensions, and overall muscle toning may be accomplished at any age.
5) Exercise will help you live longer. The sooner you start, the greater chance you will resist lifestyle diseases such as heart disease, cancer and diabetes. The major benefit of exercise may not be, however, the fact that you live longer, but may be the increased quality of life you live.
6) Regular exercise will help you fight off osteoporosis. Exercise increases bone density by improving calcium retention. It will give you sturdier bones in the face of advancing age.
7) "Normal" age related changes such as reduced sexual performance, increase in weight, reduction in strength and bone mass, increased blood pressure and decreased cardio-respiratory function, may, in fact, not be normal for those who exercise regularly.
8) Regualr exercise encourages the body to use sugars eficiently thus reducing the chance of adult onset diabetes.
9) A well rounded program including cardio work, strength training and flexibility work is the best combination. All of the systems in your body will benefit fromthis type of well-rounded "cross training" program.
10) You should consider each exercise session as a workout. Why not try three workouts a wekk - 20 to 30 minutes of cardio exercise and the rest in stength and flexibility. If you can't do it this way, spread it out through the week to included these components. The key of course if regularity and consistency over a period of time.
Next time we will talk about travel fitness tips.
That's all for tonight.
Betty
Saturday, November 7, 2009
Day 56, 57, 58, 59 - Nov. 3, 4, 5, 6
I swear, as it gets closer to Xmas I jsut start getting busier and busier. I do not have one weekend open until after the New Year. Plus the fact that I am trying to get my building energy efficient with a new tankless water heater, new low flush toilets in all the apartments, upgrading the insulation in the attic and new energy star windows through out the building. I am getting as green as I can. And my friend Cynthia and I are heading to Punta Cana in the DR on Nov. 14. WOW!
I got a call from my friend Michele's husband asking me if I had a free weekend in December as he wants to send his wife Michele to New York for her big birthday. I had the actual weekend of her birthday left and he said that would I accompany her, all expenses paid. I am certainly not going to say no to that and Michele and I will have a blast. We are going 5* all the way. Will tell you more about it later.
Today lets talk about Lifetime Health Calender Dates:
1) After age 18 you should have your blood pressure checked every 2 years.
2) Every 2 years, also get a check of your cholesterol and HDL (high density lipoprotein) levels.
3) After 25, women should have a Pap smear every two years to screen for cervical cancer.
4) Beginning at age 30 breast self-examination should be carried out by everyo women at least every 3 months and there should be a medical examination yearly or every other year.
5) Aftr 40 every women also should have a mammographic examination at least every 2 years.
6) For both men and women oevr 40, there should be a year test of stool for blood, which can be an indication of bowel cancer.
7) After 50, both men and women should have a sigmoidoscope examination of the large bowel every 6 to 7 years to detect any polyps that may be cancerous.
8) Weigh yourself monthly. If your weight is 20% or more above what is considered desirable for your height and build, it presents a health risk.
9) After 35, have a simple eye tension test every 5 years to check for possible glaucoma.
10) Between ages 20-40, have your blood hemoglobin level checked every 2 years for anemia detection and after 60 have it check annually.
11) Have regular general physical examinations.
Lets talk about fitness over 40 years of age in my next blog.
Have a good evening.
Betty
I got a call from my friend Michele's husband asking me if I had a free weekend in December as he wants to send his wife Michele to New York for her big birthday. I had the actual weekend of her birthday left and he said that would I accompany her, all expenses paid. I am certainly not going to say no to that and Michele and I will have a blast. We are going 5* all the way. Will tell you more about it later.
Today lets talk about Lifetime Health Calender Dates:
1) After age 18 you should have your blood pressure checked every 2 years.
2) Every 2 years, also get a check of your cholesterol and HDL (high density lipoprotein) levels.
3) After 25, women should have a Pap smear every two years to screen for cervical cancer.
4) Beginning at age 30 breast self-examination should be carried out by everyo women at least every 3 months and there should be a medical examination yearly or every other year.
5) Aftr 40 every women also should have a mammographic examination at least every 2 years.
6) For both men and women oevr 40, there should be a year test of stool for blood, which can be an indication of bowel cancer.
7) After 50, both men and women should have a sigmoidoscope examination of the large bowel every 6 to 7 years to detect any polyps that may be cancerous.
8) Weigh yourself monthly. If your weight is 20% or more above what is considered desirable for your height and build, it presents a health risk.
9) After 35, have a simple eye tension test every 5 years to check for possible glaucoma.
10) Between ages 20-40, have your blood hemoglobin level checked every 2 years for anemia detection and after 60 have it check annually.
11) Have regular general physical examinations.
Lets talk about fitness over 40 years of age in my next blog.
Have a good evening.
Betty
Monday, November 2, 2009
Day 53, 54, 55 - Oct. 31, Nov. 1 & 2
Went and had a workout with Joseph theis morning. My knee was getting better but I think I overdid it at aquatics on Saturday. Anyway, doesn't stop me from working out. Today I am officially 15 pounds down. It is working out to about 2 pounds per week. My sister also commented that I am looking more toned and that made me feel good. I am getting my girlish figure back..yay!
Tonight we are going to talk about having fun while exercising. With a little experimenting, you will discover your fitness program can be built around a variety of activities that you enjoy most. Sticking to your program is not just for your body but for you mind as well. Moving your body helps you to think more clearly, it reduced drowsiness, sluggishness and feelings of depression, eases tension and improves sexual function, increases self esteem and your overall sense of well being.
Consider a variety of activities; indoor, outdoor, recreational, and social to keep things interesting and fun. Include things that don't require a lot of planning or preparation like walking, biking, hiking or gardening. Don't forget to include a group exercise class - bring a friend and it's even more fun. Just like my sister and I who do aquatics together every saturday.
I like the personal training because it is fun, effective, safe and provides me with the variety to keep me motivated and seeing results.
Pick 3 activities that are fun and that you would like to include as part of your fitness program. Mine are:
1) Swimming
2) Walking
3) Belly Dancing ( going to try this in 2010 )
Next post we will discuss our "Lifetime Health Calendar Dates".
Have a good evening.
Betty
Tonight we are going to talk about having fun while exercising. With a little experimenting, you will discover your fitness program can be built around a variety of activities that you enjoy most. Sticking to your program is not just for your body but for you mind as well. Moving your body helps you to think more clearly, it reduced drowsiness, sluggishness and feelings of depression, eases tension and improves sexual function, increases self esteem and your overall sense of well being.
Consider a variety of activities; indoor, outdoor, recreational, and social to keep things interesting and fun. Include things that don't require a lot of planning or preparation like walking, biking, hiking or gardening. Don't forget to include a group exercise class - bring a friend and it's even more fun. Just like my sister and I who do aquatics together every saturday.
I like the personal training because it is fun, effective, safe and provides me with the variety to keep me motivated and seeing results.
Pick 3 activities that are fun and that you would like to include as part of your fitness program. Mine are:
1) Swimming
2) Walking
3) Belly Dancing ( going to try this in 2010 )
Next post we will discuss our "Lifetime Health Calendar Dates".
Have a good evening.
Betty
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