Category Archives: Healthy tips

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

By skipping a meal you are training your metabolism to slow down.  Your body goes into starvation mode and begins to slow down to try and store fat.  It is are bodies way of keeping us alive.

Instead of skipping a meal to lose weight, plan your meals ahead of time and pack them.  Plan on having 5-6 small meals throughout the day.  All meals should consist of lean protein to keep you full and satisfied and lots of non-starchy veggies.  Add some fruit, starches and good fat as well.  If you are trying to lose weight, go easier on the starches, fruit and fats- but do add some to keep your meals balanced.

Never skip meals!!

 

 

Health Benefits of Pumpkin

Health Benefits of Pumpkin
It’s autumn in the Northeast. Breathtaking fall foliage, neighborhoods readying for Halloween, hay rides and pumpkin patches!pumpkins
When you stop by the farmers market pick up a pumpkin. Here’s why:
Pumpkin puree contains fiber, iron, vitamin E and A. Stir it into your soups and sauces. Add pumpkin puree to your oatmeal for extra nutrition!

Make sure to eat the seeds as well. Raw seeds! They are packed with nutrients such as
copper, zinc, magnesium, omega 3’s and protein. The high amount of zinc can aid in prostate health.

Pumpkin can reduce inflammation which can lead to cancer, heart disease, arthritis and Type 2 diabetes.

Today’s Wellness Tip is to Laugh

laughterToday’s Wellness Tip is to Laugh

We all have stress in our lives. Many are dealing with all sorts of struggles..job, poor relationships, illness.. But today, I am asking you to find something to laugh about! Just laugh out loud!!!

Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Eat Salads to Cut Calories and Increase Satisfaction

Eat Salads to Cut Calories and Increase Satisfaction

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Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances feelings of fullness and reduces the total number of calories eaten during the meal.

Add a salad at dinner or lunch.  Be careful of calories in dressings!

(I like balsamic vinegar:-)

Wear Sunscreen in Winter. Here’s why..

Even in the winter months it is important to use sunscreen. According to the Environmental Protection Agency (EPA) you are at risk for sun damage. The sun reflection off the snow and water can nearly double the amount of UV rays.
Here are some guidelines from the EPA:skiing
An easy way to tell how much UV exposure you are getting is to look for your shadow:
• If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be low.
• If your shadow is shorter than you are (around midday), you are being exposed to high levels of UV radiation. Seek shade and protect your skin and eyes.The EPA recommends always wearing SPF of 30 or more and applying liberally.

Laughter is the best medicine! Here’s why…

Laughter is the best medicine! Here’s why…

We all like to laugh because it is a source of happiness. But have you ever thought about the health benefits that could come from it? That’s right, laughter truly is the best medicine! Here are just a few reasons why laughter is so good for you:
• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving yolaughterur muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.
With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

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Author: Jacqueline LeClaire

President and owner of Results Wellness Centers since July 1998 – Present (16 years 1 month)Saylorsburg, Pa 18353 Results Wellness Center offers Personal & Group Fitness Training, Nutrition and Wellness programs for superior personal training. Whether you would like to Lose Weight, Gain Muscle, increase your Cardiovascular capacity, Tone or need Nutritional Guidance, we will tailor make your program. Our 21st century approach, is the new wave in Fitness. A true mind and body Center. The Results Center was established in 1998 as a Hypnotherapy & Wellness Center and has evolved into much, much more. Our unique approach incorporates using your subconscious mind, through hypnotherapy, Reiki and other non-traditional methods to balance mind and body to work together, making it easier to reach and, most importantly, maintain the goal. We have helped thousands to reach and maintain their health and fitness goals. Our programs are tailor made and affordable. Many of our programs can be accessed via internet, budget friendly. At your home, business or fitness facility, at our studios or online, here is how we can help you: Fitness Classes In-home training Corporate lunchtime programs at our studio or at your office or business On-line coaching Nutritional guidance Hypnotherapy Reiki Massage therapy TRX Pilates Cardio kick boxing and much more! http://www.resultswellnesscenters.com/

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Eat Clean for better health and weight management

What is Clean Eatingfood?
Choosing whole, healthy and fresh foods will help your body, skin, and soul grow healthy and give you endless energy. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything that is unnatural. Eating well is important for a long and healthy life and clean eating is essential to your diet. Clean eating includes eating fresh foods and vegetables, whole grains and lean proteins, and not eating processed or fast food.
Some clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food

Limit alcoholic beverages

Limit alcoholic beverages

Limit alcoholic beveragesd6ae4a3b99eb526615eeaef1a888171f_5pkq to lose weight.
If you must have a cocktail opt for a white wine spritzer at around 96 calories. Even better, have a sparkling water such as club soda or seltzer with a piece of lemon or lime for zero calories. Stay away from juice drinks which can add upwards of 100 calories in addition to the booze. Creamy liqueurs can have as much as 350 per serving or more…so STEP AWAY!!

Going to a party this weekend and don’t want to sabotage your diet? Use my tips!

Going to a party this weekend and don’t want to sabotage your diet? Use my tips!

Eat BEFORE you attend the d6ae4a3b99eb526615eeaef1a888171f_5pkqParty

Yes …Really! Eat a nutritious meal consisting of lean protein and veggies to keep you full and satisfied. When adding a selection of veggies, aim for the non-starchy kind such as spinach, broccoli and asparagus. By feeling full and satisfied you will be less likely to reach for unhealthy foods.