Eat Your Calories

…don’t drink your calories.

In this age of the smoothie, please, tell me, honestly, what is more satisfying? 1.) a smoothie or 2.) a meal.

Smoothies have their place in our diets; especially, for medical reasons; but, do you really need to drink your calories throughout the entire day?

It is called a beer gut/belly, not a wine gut/belly. Why? Because, if you pay close attention, a serving of beer is larger than a serving of wine. Hmmm. Maybe not true; but, the beer bottle/mug is larger than the wine served in a glass when you are served by a bartender.

Therefore, just like the tips we get to take home part of our meal at a restaurant, maybe we should think about what and how much we are drinking when out and about celebrating.

For the youth, and the rest of us, this holds true for fruit juice. Enjoy your serving of your favorite juice; but, then try having the fruit the rest of the day for the added benefits of fiber and nutrients.

It goes without saying to savor your serving of soda pop and milk shakes, also. Then move on to enjoy the rest of your day.

Best of health to you in the new year and goodbye.

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

Best Diets for 2019

Mediterranean and DASH win*

You may already know that the Mediterranean diet and DASH diet are good for you; but, did you know that in some studies and news reports they are the top two diets to follow overall? These diets are approved by your friendly neighborhood personal trainer, also. 🙂

Of course, you want to check with your doctor or other specialist to find what works best for you and what is best for your goals.

This is where things get tricky; but, the DASH and Mediterranean diets are great overall for health and wellness.

Skip google and go to your reliable allied health team sources for the best of anything to do with your health. Please make sure you take good care of yourself for optimal health.

Remember the Arabian proverb: “Those who have health have hope and those who have hope have everything.” How true is that? What is worth more than your health? What price do you put on your optimal health and wellness?

Best of health to you in the new year and goodbye.

image: Natalie~Personal Trainer~NAPS 2 B Fit…

*sources: TODAY and U.S. News & World Report

Youth Activity

Today, less than one out of seven children walk to school. In 1970, two out of three children walked to school.*

I remember someone telling us at a back to school night, that children adjust better than adults. Yes, I will agree; but, that is because the children are not parents and lack life experience.

Does the mama bear jump to her child’s rescue when needed? You bet your life she will and does every time. Is not the same true for us as parents? You bet your life it is and is every time.

So, how do we get more children walking to school, again? There are many concerns to be addressed, which, just may benefit us all.

Is it possible for a parent to adjust their schedule so they can walk to school as a family? I enjoyed walking our children to school and then back home at the end of their day. We made a hiking conference adventure out of our walks and took in all that nature has to offer. During a path construction project we even had the chance to gingerly walk on a log traversing the stream, which also led to making new friends. We were disappointed when the project was finished; because, our balance beam log was removed.

Is it possible to coordinate schedules with other responsible, trusted adults? We all have different schedules that just may work out in your favor. You don’t know until you ask and I bet the other parents are in the same boat, or mama and papa bear cave.

Is it possible to form a walk to school group? This is a great way to make new friends and you have the safety in numbers working for you. This could also be your group exercise session, serving double duty. We would stop along the way to play on swings, slides, etc. Being active will get your children to open up to you, too.

Is it possible to form a walk to school watch group? Talk to people along the walking path to have their eyes and ears open during certain times of the day to help keep an eye on the children. I would nonchalantly do my chores outside with a friendly “hello” and everyone is happy, well and safe.

The benefit for us all? A windfall just may be your best health with a closer family and neighborhood relationship. How great is that? 🙂

Best of health to you and goodbye.

(image: unsplash)

*source: American Council on Exercise

Walking is Number One

Walking is the most popular form of exercise in the U.S.A.*

People ask me all the time, “What exercise burns the most calories?” I tell them, “The one you will do.” Then they ask me the same question as if I do not understand their meaning. 

No exercise will burn calories if you do not do it. Choose something you enjoy and will continue to do in the long run. Haha, a pun. It does not matter what you do, just so you move around enough to feel like you are increasing your heart rate.

Did you read that correctly? …enough to feel like you are working and increasing  your heart rate. Not everyone will need to run and some of you will feel like a stroll is enough of a workout.

Yes, that is true. We call this the RPE or Rate of Perceived Exertion. Trust me, you want to exercise safely, right? Safe means you will be able to go back out again and continue for a lifetime.

Best of health to you and goodbye.

*source: American Council on Exercise

photo: unsplash

Halloween Candy Aftermath

Out of sight, out of mind.

IMG_5199.jpg Halloween candy NAPS 2 B Fit October 2018

How are you all doing with the temptations of trick-or-treat night stash in your homes?

Go ahead and have your treat; just do not make a meal of those treats. Try to fill up on the good food first; then, you will have the proper amount of room left to slowly enjoy the serving size of your choice for dessert.

Allowing yourself a ritual will help to balance your cravings, believe it or not. Just think about it and give it a try.

If that does not work for you, then hide the stash or give it away for the out of sight, out of mind tactic.

Best of health to you and goodbye.

(image by Natalie~Personal Trainer~NAPS 2 B Fit)

ACE Walking Fun Fact

The ultimate calorie burner: stair climbing. You’ll burn calories two to three times faster than walking without an incline.

IMG_4406.jpg outside staircase at shore NAPS 2 B Fit summer 2018

How great is that?

Staircases are available 24/7 to fit into your schedule as you choose. You even have indoor and outdoor options for your stair stepping workout. Haha, another pun; you can take your workout outdoors.

You could even get paid while “exercising.” I know many of you do physical labor and come home too tired to “workout.” Remember, you did some exercise during your work day; so, take a refreshing break before doing your customized exercise program that will balance your body, mind and soul.

Best of health to you and goodbye.

(image credit: Natalie aka NAPS 2 B Fit)

 

The Latest Greatest Thing

…or is it? Researchers question activity trackers.

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I previously wrote about activity trackers with enlightenment to keep you safe:

Fitbit Harms People

It is good to question things and ideas; this is what instills knowledge that we use and share for a lifetime. Hopefully, for a long and prosperous, healthy and enjoyable life.

Yes, that is my wrist pictured wearing an activity tracker. I still prefer to go with the old standby of a wristwatch and listening to my body. If my body keeps on ticking, I expect the same of my self-winding mechanical watch. 🙂

I am not disregarding the “latest greatest thing.” I am saying, to each his/her own.

But, for the right results, you want to use the tracker as another tool, not the only device. Get the best advice from your allied health team where you will find your friendly neighborhood personal trainer to supplement your lifestyle choices that will last a lifetime.

Best of health to you and goodbye.

(image by Natalie aka NAPS 2 B Fit)