THE IMPORTANCE OF WALKING
Lauren Higgins
Recent Posts
Topics: Health, exercise, Wellness, Body Fat, Low Impact Workouts
Milestone member Shannon Jacobs-Valdes has a complete support system here at the Club. She, her mother Sonia, and her daughter Cidney are all members! We met them while they were taking Interval Inferno with Rebecca Wine. Here is Shannon's fitness story!
Topics: Member Spotlight
Topics: weight loss, hmr, HMR Success Stories
Couples who join HMR together and lose weight together, get healthier together! Keep reading for Melanie and Steve's weight loss story!
Topics: weight loss, HMR Success Stories, Healthy Eating
Topics: Health, Fitness, Body Fat, HMR Success Stories, Healthy Eating
Taking a Holistic Approach to your New Year's Resolution
It's that time again... time to make our New Year's Resolutions. While many people may say they are over-rated, New Year's resolutions can help you set your intentions and goals for the upcoming season. They may be big lofty goals, or they may be small changes, but either way goal setting is essential for improving any aspect of your life.
Water’s Role in Your Body
- Water makes up 75% of the body and 85% of the brain.
- Water is necessary for the body to digest, transport, and absorb the nutrients in food.
- Water is required for breathing and for proper functioning of the cardiovascular system.
- Water is the main component of sweat. When sweat evaporates from the skin it takes with it some of the body’s heat; thus, it serves as an important regulator of body temperature.
How Much Water Do I Need?
Bet you already know this one- at least 64 ounces of water daily for optimal hydration!
- Live smoke-free. For a person who smokes, quitting can seem like an insurmountable task, but it is the number one thing you can do to improve your heart health. Smoking is a major cause of cardiovascular disease and according to the CDC, causes one of every four deaths from the disease. Smoking can…
- Raise triglycerides (a type of fat in your blood)
- Lower “good” cholesterol (HDL)
- Make blood sticky and more likely to clot, which can block blood flow to the heart and brain
- Damage cells that line the blood vessels
- Increase the buildup of plaque (fat, cholesterol, calcium, and other substances) in blood vessels
- Cause thickening and narrowing of blood vessels
- Monitor your blood pressure. Aiming for a blood pressure under 120/80 mm Hg can decrease your risk of cardiovascular disease. Continuous high blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart. Following a heart-healthy diet and exercising regularly can help maintain a healthy blood pressure. Talk to your doctor if you think your blood pressure is concerning.
- Maintain a healthy body weight. Having a high body weight can be a contributing factor to cardiovascular disease. Being overweight can lead to fatty material building up in your arteries. When those arteries get clogged, it can lead to a heart attack. A healthy diet and regular cardiovascular exercises, as well as strength training, can help maintain a healthy weight.
- Get active! The American College of Sports Medicine recommends 150 minutes of moderate activity (like brisk walking) per week. Another great goal would be to strive for 10,000 steps per day. Even simple activities like walking can have a tremendous positive impact on your health. Your heart is a muscle, and like any other muscle, needs exercise to get stronger!
- Eat a heart-healthy diet. Make vegetables, fruits, whole grains, fish, and lean protein mealtime staples. Instead of focusing too much on what you must limit, focus on adding more of those heart-healthy foods into your everyday diet. Limiting sodium, saturated fat, and added sugar can also help maintain a heart-healthy lifestyle.
Topics: Health, healthy, resolutions, fitness, exercise, Heart Disease, Men's Health, heart health
The Training Advantage: What is Personal Training and Why Could It Work for You?
One of the biggest barriers to improving health and fitness is a lack of motivation. Most people just sit around waiting for motivation to strike like lightning. In some rare cases this might happen, but most of the time we will be left waiting and wondering when we will get our lives together. Often motivation only comes from seeing results. Once we see results, we are then enticed to continue the actions that got those results in the first place. So how do we see results in the first place? One option would be to hire a Personal Trainer.
Topics: Fitness, resolutions, weight loss, workout, healthy, resolutions, fitness, exercise, Personal Training, Body Fat, self care