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Happy Earth Day

spring has sprung

Every day is Earth Day.

What are you doing to celebrate Earth Day and Earth Week?

We are collecting trash, aka treasure, to clean up the roadside in our neighborhood; but, then again, we do this on a regular basis. Then there is the usual recycling, reusing, repurposing and thinking before discarding or purchasing.

Even our weather system is doing its part to do spring cleaning with the crisp, refreshing, cleansing, gusty, sustained winds for the past two days. Brrr.

We are able to save two birds with one task-get outdoors to clean and preserve land and wildlife while walking and squatting. So, we are taking care of our health and the health of our environment simultaneously. A win-win.

Anyway, “walking is man’s best medicine.”* This is a phrase mankind has heard for many centuries; because, it is true. Even Harvard Medical School will agree that walking is one of the best exercises for the human body.

Why? The human body is made to move, especially, walk. Think about how you feel when you are sedentary compared to active. Now put your activity in the outdoors with the added benefit of sunshine and your immune system receives a boost. I could go on all day about the benefits of exercise; so, please, do what you enjoy and savor every moment.

By the way, are we not a part of nature? Go, be one with our calming, balancing, grounding, natural and beautiful world on this celebratory Earth Day. You will be doing yourself and our planet a world of good. 🙂

One more thought: the upside of sheltering in place, during this covid-19 event, is fresher air for all of us; so, go reap the benefits of fresh air while it lasts. 🙂 There is always a silver lining and another way of looking at things.

Best of health to you and good-bye.

image by: Natalie~Personal Trainer~NAPS 2 B Fit.

*Hippocrates

Ask NAPS 2 B Fit for Your Personal ASC

ASC is your Answer, Solution and Cure.

It is with strict individualization that you will find your answer, solution and cure to whatever ails you and has you walking in circles wondering what to do and where to go next.

Helping you find your answers to reach your health goals is the reason I love doing what I do: Personal Training, Health Coaching and Group Fitness Instruction.

All the general hints, tips and recommendations out there work for some, but not for all of us. How do I know? It is my job to know. I use my training and observational skills to see what is working and what can use tweaking.

Okay, some honesty here, I personally have tried many, many of the same hints, tips and tricks for the past forty years: newspapers, magazines, television news, television commercials, infomercials, well meaning advice from every Tom, Dick and Harry, this diet, that nutrition plan, sports coach advice, etc, etc, etc…

Yes, tweaking gets results. We are all human, essentially the same, but, different. At the same time, we are all essentially different, but, the same. See the difference? It is a small difference, but, there none the less.

Not to mention, we all have different needs, wants, goals, hobbies, careers and lifestyles. With that said, we all have our overuse injuries, per se, due to our body positions in order to accomplish our tasks for the day.

This is where and when I am in my element: figuring out what you need to do to have your personal ASC: answer, solution and cure to reach your goals.

People ask me all the time how I stay in shape, where I get all my energy and why I am always so happy.

The answer is: I have my own Personal Answer Solution Cure (ASC) from Personal Trainer ~ NAPS 2 B Fit who loves Health Coaching. How great and fun is that? I truly wish the same for you.

Best of health to you and good bye.

image from: unsplash.

Drink Healthy During the Shelter in Place

Limit alcohol to maintain your fat metabolism and load up on a refreshing glass of hydrating water.

You may also flavor your water with lemon, lime, fruit, tea bag, herbs, spices, and even vegetables for a change of pace and a dash of flavor.

The spare tire belly is called a beer gut for a reason.

For one, a beer serving is larger than a wine serving, right? Therefore, beer automatically has more calories.

Second, believe it or not, alcohol may suppress fat burning by up to 33% compared to drinking non alcoholic beverages.* Of course, you need to limit the sugary drinks as well.

Third, alcohol can also encourage snacking and limit your muscle glycogen stores. Now, if that is not a one- two- three- four punch, what is?

So, while you are sheltering in place, please remember that it is not an excuse to hibernate under a thick blanket, in cozy sweats, while throwing out all you have learned and gained by following your healthy lifestyle.

It is my turn to refill my water vessel and get out into the sunshine, even though it is quite windy and cold. I will just dress in layers.

Best of health to you and good-bye.

image by Natalie~Personal Trainer~NAPS 2 B Fit.

*early 1990s Switzerland energy metabolism researchers.

Walking Fun Fact

Walking is good medicine: it improves cerebral blood flow and lowers the risk of vascular disease that may help you avoid dementia later in life.*

Isn’t that great news? Remember the story of the man who had a blood clot in his leg? The doctor told him he could walk daily or have an operation. The man started a daily walking regimen. When the man returned to his doctor for a check up, he was pleasantly surprised when he found out that his body constructed a new blood vessel that bypasses the clot.

How wonderful is it that we are made to heal when proper decisions are made?

So, what is stopping you from doing your personal regimen?

I will joyfully continue doing my exercise walking program so I am able to remain in the best health possible.

Since walking improves blood flow to the brain as well, why not have walking brain storming meetings? Do you ever feel stumped with only a huge road block in front and no detours in sight? This may be the time to go for a walk which will most likely recharge you enough to get your creative juices flowing.

For those of you who enjoy snow free walking paths, we have been lucky here in southeastern Pennsylvania this winter. Even the temperatures have been moderate, as per winter standards.

But, please, while you are out and about, still be careful and remember to keep your ice treads handy, as cold temperatures will be returning. Realistically, we are still in winter season, although, not much longer. The winter wonderland can sure be beautiful. 🙂

Best of health to you and good bye.

image by Natalie~Personal Trainer~NAPS 2 B Fit…~Health Coach.

*source: American Council on Exercise.

Walking Fun Fact

Adding 150 minutes of brisk walking to your routine each week can add a little over three years to your lifespan.*

Happy Valentine’s Day.

I love my jump rope(orange and yellow with knots by handles). Do you see it?

With so much love in the air on this day, why not take your valentine on a brisk walk today, so you are able to enjoy a potential three years or more healthy time together?

That is what I am doing today. I just can’t resist the bright sunshine and cool, fresh air, even though the temperature is sub freezing with a decent wind chill factor. The air is ever so refreshing and the sunlight is extra inviting on a February day in the Pennsylvania wood lands.

Now, what constitutes a brisk walk? That is different for all of you. Brisk, as a reminder, is somewhere in the middle of your RPE chart. Once again, this is different for all of you; because, you are all on a personal fitness level with personal goals.

A brisk walk could also be done with your HIIT (High Intensity Interval Training) program. Just be sure to stay within your safe RPE (Rate of Perceived Exertion) that we talk about, while doing enough work to raise your heart rate.

Enjoy your nice long Valentine weekend.

Best of health to you and good bye.

image by Natalie~Personal Trainer~NAPS 2 B Fit…~Health Coach.

*source: American Council on Exercise.

Merry Christmas~Enjoy the Views

Hippocrates had it right-“walking is man’s best medicine.”*

man’s ~ Natalie’s ~ best friends in winter wonderland

I am ever so grateful for my best friends who motivate me to go out walking, in all weather, playing…or sliding, as you can see everything is snow and ice covered. It sure is beautiful, though. I love taking in the shimmering sights, crackling and distant sounds with cool refreshing smells, all simultaneously.

I also love the fact that I must go outdoors in all weather for the mail. Bills? So what? At least I am getting exercise in all the good our planet has to offer.

During the day, our feet are subjected to cumulative forces that can add up to several hundred tons. That’s right, several hundred tons of force on our feet in only one day.

Does that answer your question about the reason you have joint or other pain?

If I may, I suggest using some of your Christmas and other gift funds for good quality foot wear. Everything is dependent upon a good solid foundation, anyway.

You can further your good foundation with a proper foundation lifestyle routine. That means doing the moves that are beneficial for you instead of general knowledge that has you spinning in circles. What works for someone else is not guaranteed to work for you.

It is not your fault; you just need to have the right and proper program design fitted to your specific needs. That is when I am in my element: figuring out what works for you.

Please feel comfortable contacting me; because, when you are happy, I am happy. 🙂

Best of health to you and good bye.

*source: American Council on Exercise

images by: Natalie, your friendly neighborhood~Personal Trainer~NAPS 2 B Fit

MORE DOs-Do Take Your Time

Please be sure to include your warm up and cool down. Remember to take your time during your warm up and cool down.

To stay safe and healthy, perform your warm up for five to ten minutes before engaging in your more intense activity. This will prepare your body for the strength and cardiovascular sessions. A proper warm up protects your ligaments, muscles, tendons, and will even make you stronger during your workout session.

A proper cool down should also last up to ten minutes, if not longer. This will protect your vascular and musculoskeletal systems while you gain more from your stretching routine. Lengthen slowly and mindfully within your comfort range to remain safe and healthy.

Take your time. Move slowly and gently to remain safe and healthy.

Do it right the first time so you can come back to another routine next time. Do things properly so you are able to get on with the rest of your day.

The real reason for doing your workout in the first place is to make your workday easier, right?

Best of health to you and good-bye.

image by Natalie~Personal Trainer~NAPS 2 B Fit~Health Coach.