Tip: Capitalize on commercials. Make the most of TV time this Monday. Challenge your family and see who can do the most jumping jacks or leg lifts during commercials.
You can take it a step further (pardon the pun) and do squats and donkey kicks while you’re in the kitchen preparing dinner or a snack. Grab a few cans out of the pantry and work the arms, too.
If you want to get fit and well . . . just keep it moving!!!!
Tip: Snack smarter. Start your week by doing the Monday 2000! Stay within the recommended 2000 calorie limit by snacking on fruits, vegetables and low-fat cheese.
Recommended daily calorie intake is very important because if you burn more calories than you consume, you will lose weight.
You control the amount of food you consume daily. Our basal metabolic rate (BMR) determines the number of calories we will burn a day. Our activity level and lifestyle also determine the number of calories we need to consume daily to maintain our weight or lose some weight.
If you want to lose weight, it’s important to decrease the recommended daily calorie intake to less than 2000. However, you need to eat a sufficient amount of fruits, vegetables and protein for a healthy diet.
One more tip — shift your calories by fluctuating your daily intake from below 2000 to 2500 to keep your metabolism revved up while you are losing weight.
~ Wishing you all the best in your quest to get fit and well! ~
Tip: Recharge your batteries. Include some rest and relaxation in your schedule this Monday. Not only will you feel better, you’ll have more energy for tackling your to-do list!
Without adequate rest and relaxation, you will have difficulty focusing, concentrating and remembering things. Having a to-do list will help you stay on track but getting enough sleep will provide your body and mind with the energy needed to function at an optimal level.
Lack of sleep can also affect your mood, causing you to be grumpy, more impatient, and more short-tempered. Exercising can help you counter these changes in mood. However, nothing can replace a good night’s sleep!
Recharge your batteries by making more time to rest and relax.
Tip: Recommit to resolutions. Most holiday pledges are broken in the first few weeks of the New Year. Focus on your goals each and every Monday to maintain the momentum you need to make real change!
TIP: Make a move on your next date. Invite family, friends or that special someone to exercise with you this week! Plan an outing that includes fun physical activity, like dancing, skiing or bowling.
With Valentine’s Day right around the corner, plan a fun activity that you can do with that special person in your life. Ballroom dancing, doing the Salsa or Tango will get you both moving and in better physical shape.
A good side benefit will be sweet memories created from taking part in a fun activity!
Get moving so you can get fit and well FAST!!!!!
TIP: Slim your salt intake. On this week’s shopping trip, look for low-sodium or “no-salt added” soups, vegetables and beans. Skipping sodium can reduce your risk for high blood pressure!
HOLD THE SALT!
Studies have shown that if we cut our salt intake in half, we cut our risk of high blood pressure, heart disease, and stroke considerably. Make a conscious effort to eat healthy foods, along with more fruits and vegetables. Eliminate the processed fast foods and the junk foods from your diet if you want to be fit and well.
Tip: Beat heart risk. There are no visible symptoms of high cholesterol, and excess levels can lead to a heart attack – so know your numbers! Make an appointment to have your cholesterol checked this Monday.
TIP: Analyze your activities. Think about why you haven’t been physically active and then brainstorm ways to move forward. Remember, exercise doesn’t have to be expensive, taxing or boring!
Did you start the year off with big plans and high hopes of getting fit but you’re finding it very difficult to get moving and actively exercise? Why haven’t you started or been consistently exercising? Lack of motivation? No structured plan?
Analyzing these issues can help you come up with ways to turn these failures into successes. Brainstorm ways to garner the motivation and inspiration needed to get moving.
Here are several ways I do it:
1. I read articles in magazines like “People” that feature weight loss success stories
2. I watch television shows like “The Biggest Loser”
3. I look at pictures of a “thinner me” and visualize myself back at my ideal weight
4. I talk to friends who exercise regularly
5. I visit forums where I find lots of support and accountability partners
6. I make a conscious effort to eat healthier foods and not purchase junk food
7. I keep a food and exercise journal
So, if you have been dreading exercise, take heart in knowing that I have been there, too. Start slowly and build upon your successes. Spice your exercises up by increasing the intensity or incorporating other things you enjoy.
Here is another technique I use to get into the right mindset to accomplish my goals, whatever they may be: I repeat two words “No excuses!” throughout the day to motivate me to exercise or get things done. It works!
If you fall off the wagon, don’t beat yourself up. Every Monday gives you an opportunity to start over. Focus on today . . . do something today that will bring you closer to your goal. Build on that tomorrow.
To your health and fitness,
Iris
TIP: Cherish every pound. If you need to lose weight, take it slow. One to two lbs. per week is a healthy and sustainable weight loss goal.
I like to create a weekly exercise and meal plan that mixes things up so I don’t get bored eating the same foods every week or doing the same exercises. From that weekly meal plan, I create a daily plan outlining my meals, snacks and water intact. I have found it to be very helpful and stress-relieving having my foods charted out daily. I incorporate exercises in that daily plan, too.
For instance, my food chart for today would be: exercise (yoga) at 6:00am; breakfast at 8:00am; a banana at 10:00am; exercise (walk) at 11:30am; lunch at 12:30pm; an apple at 2:00pm; a salad at 5:00pm; exercise (stretching or strength training) at 6:00pm; and fruit at 7:00pm.
I also have check boxes to tick off for every bottle of water I drink (for a total of 80 ounces of water per day). I have increased my daily intake of water to aid me in losing weight faster.
Having a journal will really help you keep track of your food intake and your exercise workouts. It can be as simple as a pen and a spiral notebook. You can find free online journals or you can purchase one you can carry in your handbag or wallet.
Breaking things down into a daily and weekly plan will make your exercise regime or weight loss goals more manageable and sustainable. A journal is a great get-fit tool to have in your arsenal. If your goal is to lose 60 pounds over the next 6 months, break it down to a more manageable and realistic number . . . you will need to lose 10 pounds a month, or 2.5 pounds a week to reach your goal. It’s doable!
As the saying goes, “The best way to eat an elephant is one chunk at a time!”
Sciatica is the medical term used to describe pain felt along the path of the sciatic nerve. The sciatic nerve is the travels from each side of the lower back, down the back of the thigh, and into the foot. When the sciatic nerve is pinched, compressed or irritated, pain will be felt along the route that the nerve travels.
Sciatica is most often caused by a herniated disc or a slipped disc that is putting pressure on the sciatic nerve. However, muscle imbalance and misalignment of the spine can also cause sciatic nerve pain symptoms.
The point of compression, pressure or irritation along the sciatic nerve will determine the area of the body that will experience the pain and discomfort. Lower back pain may be present, but most often the pain in the leg is worse.
Not all sciatica pain sufferers will experience pain in the same areas. However, one or more of the following symptoms are usually described by sciatica sufferers:
• Tingling or numbness in one or both legs
• Weakness in one or both legs, which is painful when standing
• Pain in the back of the leg that increases when sitting
• An electrifying or radiating pain down the leg
• Sharp or shooting pain in the buttock
• Radiating pain that moves down the leg and/or into the foot
• Pins and needles or a burning sensation in the top of the foot
• Numbness in the shin or the foot
• Loss of control of bowel or bladder function
Sciatic pain may worsen when you stand, sit, sneeze or cough. In addition to the symptoms outlined above, you may also suffer from the inability to bend your knee or move your foot or toes, resulting in a reduced range of motion.
Once sciatica is diagnosed and the underlying condition is determined, your doctor or medical practitioner will advise you on which treatment would be most beneficial for your particular condition. There are a variety of treatments available that may relieve or alleviate the pain.
Cold and Hot Packs
A cold pack wrapped in a clean towel and applied to the painful area for 15 or 20 minutes can reduce inflammation and relieve discomfort. A hot pack or a heating pad can also bring relief to the painful area. Alternating or switching between warm and cold packs tends to be very therapeutic.
Over-the-Counter Medication and Prescription Drugs
Non-steroidal anti-inflammatory drugs (NSAIDs), like aspirin, are usually prescribed to treat the pain, stiffness and inflammation. Other over-the-counter medications like Tylenol, Advil and Aleve are also prescribed.
If the pain is severe or persists, your doctor may prescribe pain medication and muscle relaxants to relieve the discomfort associated with muscle spasms.
Bed Rest
Limited bed rest may help ease the pain but prolonged bed rest is not recommended because it may worsen the condition. A mattress with good support is a definite must because a soft, lumpy mattress can cause lower back pain and exacerbate the condition.
Physical Therapy and Regular Exercise
Physical therapy may be prescribed by your doctor to ease the pain. Exercises that stretch the muscles and reduce the pressure on the sciatic nerve are ideal. The use of decompression therapy has been quite successful in alleviating the pressure on the sciatic nerve, thus reducing the pain.
A program that consists of aerobic exercises – such as walking and swimming, movements to improve the flexibility of the muscles, and exercises to strengthen the muscles of the back, abdomen and legs is an ideal treatment for sciatica. Alternative exercises that may be helpful are yoga and Pilates.
Spinal Injections
To increase mobility and reduce swelling and inflammation of the sciatic nerve roots, an injection of a steroid-like anti-inflammatory medicine may be prescribed. These corticosteroid injections mimic the effects of some of the hormones found in the body. When prescribed in doses that exceed your body’s natural levels, corticosteroids control inflammation, thus reducing pressure and pain.
Surgery
If symptoms get progressively worse or you do not respond to conservative treatment, your doctor may recommend surgery. Usually, when the pain doesn’t improve or increase, or you lose control of your bladder or bowels, surgery may be the most viable option.
Alternative Treatments and Therapies
Alternative treatments like chiropractic care, spinal manipulation, acupuncture, biofeedback, and massage may also provide pain relief, increase mobility, and reduce symptoms.
If your condition is treated properly and you adhere to the prescribed treatment plan, your sciatica should not last more than several weeks. In some extreme cases, such as degenerative disc disease or spinal stenosis, the pain can last for months or years.