Category: Fitness

Seasonal Cleansing, Get The Spring Back into your step.

Posted on by Shelli Thompson

images-1Kapha season is late winter and early spring, time for seasonal cleansing.

At that time of year our Kapha energy is more likely to go out of balance. Kapha is immobile and stable and strong. During the late winter Kapha tends to accumulate, we become less active and many times we crave comfort foods which tend to be Kapha-genic. This is usually a time that suggests it’s time for seasonal cleansing.

With spring comes a shift in the weather and it becomes time to rid our bodies of excess Kapha. In order to do that we plan some seasonal cleansing (ridding ourself of excess Earth and water elements in order to avoid imbalance).

Ayurveda provides a nourishing and effective approach to seasonal cleansing of the body that seeks to balance and restore harmony to the system.

Ayurvedic Suggestions for Seasonal Cleansing:

Drink lots of water and shift your diet to lighter fare. What we eat has the greatest overall impact on our health and Most Americans get less than half the required amount of fiber-needed daily.

Ayurveda suggests a diet that support the bodies natural purification systems. Including complete servings of fiber and protein in order to stave off hunger between meals. Herbs and spices are used to help detoxify and cleanse the body as well as make the foods tastier.

What are some signs that you need Seasonal Cleansing?

  •  Crave Junk food and sugar but have a poor appetite
  • You notice it takes longer to feel hungry after a meal
  • You find yourself eating  large portions
  • Feeling heavy, congested or constipated
  • Bloating and gas cause discomfort
  • Feeling tired with little energy
  • Mind feels a little foggy and “spaced out”
  • Lack of motivation.

What is the first thing you need to do when preparing for a seasonal cleanse?

The first thing is to remove the foods that create sludge or Ama in the system such as foods with preservatives and additives, junk food, sugar, cheese, deep fried foods, carbonated drinks and left overs. These may be things that you normally do not consume but you may have found that some of them have snuck into your diet.

Do not eat raw foods, they are harder to digest and we are trying to cleanse the system. Foods that are cooked are partially digested since digestion is our systems way of cooking. Eat plenty of cooked vegetables and eat fresh fruits (ripened fruit is not considered raw as the ripening process is the plants way of “cooking” the fruit until it is done).

Eat foods that are whole, fresh and organic as much as possible and make sure you are eating according to your dosha. When we eat according to our dosha it makes the food easier to digest for each of us individually.  Make sure and eat your cooked food warm and drink only warm or hot water.

Tea is a great way to help detoxify your body. Boil equal parts of coriander, cumin, fennel and ajwain, take it from the heat and let it set for about 20 minutes to seep. Drink the tea throughout the day, make fresh tea every day.

For seasonal cleansing the best vegetables are cabbage, celery and cilantro, and fresh ginger, and lemon are excellent herbs to assist the system your detox.

Get plenty of rest because a rested body will digest and assimilate the foods more effectively. Exercise is very important as it will increase your metabolic levels, help sweat out toxins and increase energy levels.

Using healthy oils on your skin and in your diet will help to loosen toxins embedded deep in the layers of the bodily tissues. Generally coconut oil for Pitta and Sesame oil for Kapha and Pitta.

Regular elimination is also important when seasonal cleansing, including lots of vegetables and fresh fruits in your diet will help such as cooked apples and pears, prunes, pomegranates and pineapple.

Within a week you will feel the fog lift and you will feel more energetic, as you continue you will feel lighter and release weight. When you began you may have been craving your old lifestyle, after a while you will wonder why you would ever want to go back to unhealthy eating again.

 

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Lower Cholesterol Naturally

Posted on by Shelli Thompson

 

Are you one of the 255 million people a year filling prescriptions to the tune of 19 billion dollars annually? This is just in the United States alone. Many do this instead of looking for ways to lower cholesterol naturally.

What do you know about the drugs you are currently taking? Are you aware of all the side effects? Some of them you can’t even feel.

I like to ask people, “What Do You Know About Pharmaceuticals?”

Let’s take a moment to take a look at statins for instance.  Over the age of 45 years 1 in 4 americans take statins. That’s 25% of the population, that’s incredible.  In fact it horrifies me that some doctors think this is a “miracle drug”.  They joke that they would like to see it injected into the water supply. The only problem I see is that statement is it’s NOT funny. We should find ways to

lower cholesterol naturally.

I was surprised to find out statins are routinely prescribed for people over 45.  Some of whom only have a slim chance of developing heart disease. I decided to educate myself on the side effects.  It concerns me because my parents take statins.

First I wanted to look at the risk reduction and I was surprised to find that taking statins only lowered the POSSIBILITY of having a heart attack by 25% to 30%.  The fact is that long term users are 50% more likely to develop diabetes.  Another reason to

lower cholesterol naturally.

What Are You Doing To You?

In my mind the pro’s do not out weigh the cons.  I decided to continue digging and this is what I found.

Statins caused these side affects

Short term memory loss
depression
mood swings
liver disfunction
kidney failure
cataracts
muscle myopathy…..Chronic muscle pain.

Continue reading “Lower Cholesterol Naturally” →

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I Devote Time To My Family

Posted on by Shelli Thompson

Many times we forget to count our blessings, we think the problems out-weigh the blessings and if that’s the case you need to count again, chances are, you have missed some of the blessings.

Family is a blessing and sometimes because it is so much work we start to think of it as drudgery, when really family is one of the blessings we have and that is WHY it is so much work.

I know you have heard that things worth having are worth working for and I find this to be true. That is why this affirmation is so powerful when we take time to reflect on what we have in our lives.

I devote time to my family.

My family is by my side through thick and thin. We rise above all challenges because we stick together in both good times and bad.

I am a busy person. Not only do I work a fulltime job, but I also have other responsibilities. However, no responsibility is great enough to stop me from spending time with my family.

My children deserve to spend time with both of their parents. For this reason, we schedule family game or movie nights twice each week. We also eat dinner together every night.

Yes, sometimes the family huddles up around the TV for dinner. But, who cares if we are not sitting formally at a dinner table? As long as we’re together, everything is perfect!

My parents mean the world to me.

They raised, loved, and nurtured me into adulthood. Even if my schedule is hectic, I make it a point to call my parents often and setup a family brunch once each month.

I devote time to family, not because I feel obligated, but because I want to. I enjoy interacting with my children and watching them grow each day.

I make time for my spouse because we work very hard to maintain our quality of life and we deserve some alone time every now and then. At heart, we are still just two college kids in love and ready for anything! My marriage is one of my main priorities.

Today, I set aside all distractions and spend time with my family. Without the company of my family, all of the material things in this world would mean nothing. I cherish our bond and nurture it more and more each day.

Self-Reflection Questions:

1. Do I place my career before my family?

2. How can my family spend quality time together without sitting in front of a television?

3. Do I pay enough attention to my spouse?

Gives you something to think about doesn’t it?

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A Day You Eat, Is an Exercise Day

Posted on by Shelli Thompson

On any day that you Actually eat, that my friend is an exercise day.

Got it?  Eat, exercise.  now, I don’t mean that you eat and exercise.  You have to plan out your day properly.  If you even just PLAN on eating you get your exercise done EARLY as possible.  Any one Planning on eating today?

I get this all the time……”I just can’t seem to get it done after work”…..I say get up early and get ‘er done!  Before your brain starts to reason with you why you absolutely can’t get it done.  You ever heard that voice before?  Yea, I know you have!

GET UP EARLIER for crying out loud.  If you are lucky you will will be 1/2 way to 3/4 through the work out before your brain wakes up and starts to give you all the reasons you CAN’T work out.

By that time you can slam the door on the negative thoughts and finish up in style!

You know what I found out?  It took me years of teaching, being at a gym, talking to the clients.  I found out…….

That voice with the reasons why not, get stronger throughout the day.  ya ever notice that one?

It takes the will of a super hero to get to the gym on some nights after work.  The car wants to head for the barn so you have to fight that AND the voice of reasons why you shouldn’t take time on your self. You get to the gym and you burn say 300 to 500 calories?

Okay, So…..Does anyone have any idea of how many calories equals a pound?

 3,500 calories. 

That sounds like a lot of calories.  I think it is, I consume maybe half of that.  Are you aware of what you consume?

We have this little burger joint in Portland.  The receipt has calorie information and I was very surprised  to see that a meal with 2 burgers, small fries and medium soft drink equaled 75% of a 2,000 calorie diet. What if you did something similar to this 3 times a day?  and then you snacked, had an extra pop, had desert after eating….get my drift?  Do you think you would exceed the 3,500 calories???

By the way…I have a rule, NEVER eat food that is delivered or can be delivered through a window.……there are exceptions but very few……

So now we talked about calorie input.  Understand although I am into fitness and I believe it is very important, 80% of everyone’s health is nutrition.

So we go to the gym, we are literally trying to work our ass off!  We tell our self we will do what ever it takes no matter what, even if we don’t like it……

That’s a story for another Blog!

Stay well my friends and stay tuned.  Another blog is on it’s way!

Find out where those Extra pounds come from

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Humans, Hard-Wired For Fat

Posted on by Shelli Thompson

We Human’s today evolved from a species that lived in an environment in which food was not abundant.  We had to hunt and forage to find sustenance and it wasn’t always guaranteed.

Food that is cheap, abundant, tasty but lacking the correct nutrition that takes absolutely no physical effort to obtain has upset the balance we have within our bodies to be able to know how much of the Right foods to eat.  This balance within the body is the very existence of our beings.

In recent decades the population has bloated to a point that lean people are a minority.  Scientist are trying to figure out why and about all they have figured out is that there is no easy answer.  It is a combination of Biology, physiology, genetics, and environment, they all need to be counted to a certain degree.

In an environment of unprecedented food excess and a steady diet of pizza’s, doughnuts and hamburgers can trigger in some the same cravings as a drug addict.  Some people may think that is a lack of willpower or self control, these could be reasons but it is much more complicated than that.

As anyone who has battled obesity realizes, the battle is mental as much as physical.  Sadness, disgust, frustration, self-hatred and many other negative emotions accompany obesity.  Bad health encourages a bad frame of mind and a bad frame of mind causes illness and disease.

Continue reading “Humans, Hard-Wired For Fat” →

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Ayurveda, The Key To Health & Wellness

Posted on by Shelli Thompson
Lucky to enjoy Superb Health

All my life I had a family doctor that was our family doctor. He knew the entire family and our history. He retired about 10 years ago and then I got a true taste of what it’s like to have a doctor that really had no interest in me as a person.

I came to the ugly realization that my “new doctor” was in the “business” of being a physician.

Over the years it has astounded me the lack of caring I have experienced by this “doctor” and his staff.

I didn’t think very much about it until I had a minor medical emergency and my doctor accomplished two things in my visit with him.

1. To scare me to death needlessly with something he couldn’t be sure of.
2. To make me feel even more like a number than I was before and inefficiency with the staff that made me not totally trust what they were telling me.

This led me to a different doctor that I was referred to that was fantastic and it made me realize that I didn’t have to put up with my new doctor and it started me on a search to find a new physician.

My point here is that we need to take charge of our own health.
 
Continue reading “Ayurveda, The Key To Health & Wellness” →

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Weekend Warriors Increase Performance

Posted on by Shelli Thompson
Weekend Warriors Racing for The Cure

Are you a weekend warrior?  Training for marathons, playing basketball with friends or just doing wild and crazy things.  You won’t be able to do those things if you don’t take care of your body.  Your performance can be increased for more fun, less tiredness and more competition.  It’s not hard to do and many of the things we do on the weekend can be enhanced in much the same ways.

 I’ve worked with a lot of weekend warriors, and there is one thing I tell all of them: you won’t get the best performance out of your body or have the most fun you could have if you limit your exercise to your weekly activity. by only exercising on the weekend you actually increases your chances of injury.

Here are some simple tips that I’ve found work for pretty much everyone.  These tips will allow  you to improve your performance and stay in the best possible shape for your weekend-warrior adventures.

 Stretching.

No matter what sport you’re into, your body will perform better if you continue to have your full range of motion. Supple muscles simply work better. I’ll be happy to give you advice on stretching exercises to enhance your performance at your chosen sport, or else you can look up Yoga stretches online. Just be sure to follow this simple rule: do not continue stretching into pain. Pain means you’re doing damage, and that won’t help your performance at all.

 Weight training.

 Weight training improves our bodies’ overall performance by making us stronger and increasing our endurance. Even if your sport depends on speed – like competitive running or swimming – you need strong muscles to make that speed happen. Weight training also improves our bone density and keeps our bones strong.

 Cardio work.

Cardio work is the ultimate means of improving your performance by increasing your endurance. There are a lot of possible cardio exercises you can try, from dancing to kickboxing. The point here is that you can’t expect your body to perform its best on weekends if you’re not working on your cardio fitness at least one or two times a week in between competitions.  Strengthening your heart is a great way to increase your performance.

 I know that these tips may sound as though I’m trying to take your weekend fun and turn it into a chore and we don’t like chores. But that’s not the case!  Any of these activities that you can do during the week will  improve your weekend performance and make your weekend activities more fun for you.

 You don’t have to decide to devote your life to fitness to achieve improved performance. Even if you spend a total of three hours a week on some combination of stretching, cardio, and weights, you’re going to see a measurable improvement in your ability to enjoy your weekend activity.  You will also feel better and more fit and there is nothing better than that.

 Now, if you do want to go all-out – for example, if you want to improve to the point you’re running 10ks instead of 5, or you’ve decided that, just once, you’re going to be able to dunk that basketball – of course you’re going to need to work harder. The more effort you put into anything, the more you’re going to improve.

 But if you just want to enjoy what you’re doing on the weekends more and perform a bit better, just scale the exercise tips I’ve given you to a level that will help you meet that goal. You can improve performance and your health with any additional amount of exercise than what you are doing right now.  Continuing to exercise during the week can be a challenge with work, family and a million other things that can get in the way.

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Now Thats A Stretch!

Posted on by Shelli Thompson
 
 

Downward Dog is a Great Stretch

 That your doctor will tell you before you get stiff and can’t touch your toes that you need to keep your flexibility as you age in order to lead a healthy life is a real stretch.  If your doctor told you before it was almost too late it would be really helpful.

 I taught fitness classes for 25 years of varying nature.  I taught from age 2 1/2 all the way to 90 years old and one thing I always did was talk about the importance of flexibility.

 Many people would ask my advist after their doctor told them that they need to work on flexibility with different stretches.  Many of those students could only reach about mid shin when they reached for the floor.

 I saw tremendous improvement in many students after attending Yoga and classes specifically designed for stretching and addressing stiffness that comes with age.

 Why is this so important?

You see, we only have 4 types of tissues in our bodies.  These tissues are made up of cells with the intelligence to know what they are needed for.

 Within each type of tissue there are different uses for instance Epithelium is our skin and it has different functions such as protecting us from the outside world, it absorbs in the stomach and intestinal lining, it filters in the kidneys and it secretes from glands.

 So let’s look at Muscle tissue and the different functions it performs.

 Muscles are responsible for body movement, muscles move blood, food, and waste through the body’s organs and it is also responsible for mechanical digestion.

 If you notice Muscles are responsible for moving blood and blood runs through veins.  The walls of your veins have the same type of tissue that your muscles are made up of.

 What we all need to understand is that when you have a tissue type in the body that is affected in a negative way all of the tissue that is similar in nature will have a similar problem.  If muscles get stiff all of the tissue that has the same make up will be affected.

 So if we have the same tissue responsible for our muscles and our veins, what do you suppose will happen to your veins when your muscles get stiff and inflexible?

 I think you got that right, your veins become stiff and hard, allowing for the sticky, gunky build up known as plaque and also allows cholesterol to block the veins due to their lack of flexibility.  The real danger though is the build up of plaque.  This Plaque can break free from the walls of your veins and arteries and actually cause blockage.  Depending on where the blockage is it can lead to a heart attack or a stroke.

 Do we want to wait until we are all stiff and “stoved” up before we start to work on our flexibility?  Certainly not and the reason for that is it can be a long road back to having some semblance of flexibility if you have lost it at an older age. 

Chances are you won’t get it back completely but there is definitely a chance of that happening with perseverance and determination and the really important ingredient would be dedication.

 Don’t let you muscles get stiff, make sure and stretch morning and evening and you will never be sorry you took the 10 minutes to get it done, it is an investment in your future.

 Make sure and join Health Pulse Magazine and they explore stretching and lengthening all of the muscles in the body in their special series, “That’s a Stretch” coming soon.

 Make sure and subscribe to Health Pulse Magazine to get all sorts of health information.  We have made it easy, just put your name and email in the box to the right and you will gain instant access to our latest issue

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How You Can Change Your Biochemistry

Posted on by Shelli Thompson
Get Your Body Moving

It seems that there is new information every day about the newest, the latest, the greatest diet, exercise, new past time or sport but what really doesn’t change at all is what our bodies really need.

First and foremost is good positive thoughts, wholesome nutrition, body movement and exercise, and stimulation for the brain of some sort.

We read all of the time how this benefits that and that help this and so on and so forth but if you really want to get down to the nitty gritty it seems to be a nutrition issue.  What to eat, when to eat it, what combinations are good and how much.

Lowering intake of sugars will certainly help you to loose belly fat.  The reason for that is belly fat is closely related with blood sugars and insulin.

However there are ways that you can do more.

When measuring biochemical changes in our bodies, scientists look for alterations in the metabolites. Some of these metabolites help us to stabilize our blood sugar and burn fat, to stay brief.  While studying exercisers they found changes in more than 20 different metabolites.

What that means is that being in optimum weight and exercising 4 to 5 times a week helps us maintain healthy glucose and insulin levels because of the sensitivity of our insulin receptors.

In order to enjoy good health it is essential to maintain healthy insulin levels.  In doing this we prevent all sorts of disease such as diabetes, heart, cancer you name it.

So even if you appear to be in good shape and don’t exercise you are putting yourself at risk.

The good news is that if you are out of shape or over weight, you can regain your health it just takes longer depending on how far you have to go and how determined you are to get there.  It isn’t an easy road so the best thing to do is watch it and don’t let it get out of control.

If you are really out of shape it’s nice to know that even 10 minutes of brisk walking will lead to beneficial biochemical changes and they last up to an hour.  So what if you were able to take several 10 minute brisk walks throughout the day?  You could accomplish a lot.

If you are already in good shape, chances are you go for a good “steady state” work out several times a week, but what would you say if I told you there was a better way to get results?

What if I told you that you could CUT BACK on the time you work out each week and get better results than what you are getting?

You would be interested wouldn’t you?

Stay tuned and we will talk about this more next time, we will make some changes and see how it works for you.

For now check out the importance of weight training here

to find out more about us make sure and visit us here

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Battle Brittle Bones

Posted on by Shelli Thompson
Click image for more information

Our bones are alive, in fact, your bones are continually remolding. The way you eat and exercise has a lot to do with the way your bones remold.

Collagen is a glue like substance made up of vitamin c and water and this makes up the structure of our body such as skin, bones, teeth, blood vessels, cartilage, tendons and ligaments so that includes all connective tissue in our body.

Calcium is a mineral that is stored in the bones so that it can be used whenever it is needed for many of our body’s vital functions. Our bones are made up of a combination of these two substances, Collagen and Calcium.

Our bones give off calcium and as they do that new bones are molded. The body always needs calcium so it will take it from your bones if the supply is low. This determines how the bones are remolded. Bones remolded with less calcium will tend to be brittle so eating a diet high in calcium is you first order of business.

As we get older bone production slows down. Our bones start loosing the ability to reshape new bones, over time the bones become less dense, brittle and more at danger of getting a fracture.

We have all hear of osteoporosis, that is the disease that accelerates the loss of bone tissue but natural aging is a culprit as well. Osteoporosis is most noticed by a humping over in the back, it can be slight or it can be quite severe.

The good news is that the rate of bone loss can be minimized by regular strength training. Lifting weights and Yes, that includes Pilates. During a mat work out you utilized your body weight for resistance and the equipment utilizes springs to allow for resistance.

Find out about resistance training, click here

The discipline of Pilates gives you the same benefits of a weight training. In addition to exercise make sure you get good amounts of calcium.

Study after study shows that you can slow the rate of bone loss just by walking and adding a resistance training to your exercise program along with good nutrition. Nobody wants to walk around with a stooped back or be susceptible to fractures.

The best thing to do is to build the bone density in your 20’s, 30’s and 40’s with exercise and good nutrition.

Did Joseph Pilates create the fountain of youth? You can be the judge of that but he did live a healthy life well into his 80’s. You too could grow old with Pilates, as us boomers get older it is more fashionable to grow old gracefully.

Find out more about Pilates by clicking here

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Yoga Feels good

Posted on by Shelli Thompson
Balance and Stretch click image to read more

Why Yoga feels so good.

Are you looking for a self-help treatment that you can give yourself? Look no farther than a local Yoga studio. Practicing Yoga regularly revitalizes every single part of the body right down to the cellular level. Nothing quite beats Yoga as a great source of natural health care.

There are many reasons to practice Yoga. Yoga grants physical health and vitality, relief from pain and stress, emotional strength and clarity during difficult times and the list goes on and on. Of course, not even Yoga can be touted as a cure all for everything but if I find myself needing a mental or physical boost, a little Yoga goes a long way.

How you look impacts the way you feel about your self and it goes the other way around too. One of the many blessings of practicing Yoga is a youthful appearance. Yoga poses tone your muscles much the same as isometric exercise When you add inner focus to Yoga stretches, there will be little or no chance of muscle injury. Toned muscles hold the posture erect, reduce the risk of injury and give you an awesome physique.

Looking to fight the battle of cellulite? Yoga can help you to do that because rather than building muscle, Yoga builds muscle tone. Yoga stretches muscles lengthwise, causing fat to be eliminated around the cells and that is what reduces cellulite. Because Yoga helps to maintain balanced metabolism, Yoga also helps to regulate weight.

You can help your self to look years younger than you are. In India, age is measured by flexibility of the body and especially the spine. The spine works as the messenger for the brain, when the spine is flexible; the flow of blood and oxygen to the brain and other organs is unrestricted. Many poses and exercises in Yoga are aimed at keeping the spine flexible by gently moving, twisting and flexing the spine in all directions.

We all know that stress will zap your energy faster than anything. Finding ways to relax and enjoy life will bring more energy. Yoga gives you tools to turn stress into energy by allowing you to recognize the stress when it begins before it becomes too large to manage because Yoga will give you a greater self awareness.

With your higher awareness will come peace of mind and that equals freedom. Freedom from the load on our minds that we often carry unconsciously, that load, you will realize, holds you back. Becoming aware of how your mind works is your first step to peace of mind.

After you practice Yoga for a while it may help you to overcome some self-limitations you may be placing on your self. When you are able to do that you will feel lighter and you will have an “acceptance” of your life as it is. You start to learn that challenges have their place in your life but they will not “rule” your life.

Yoga helps you realize your true potential and it encourages you to grow and improve towards that potential always striving to reach peace of mind.

Yoga helps you to focus on your breath. Breathing is the first thing we do when we come into this life and it is the last thing we do as we leave. However many of us are often not even aware that we are breathing.

Have you ever forgotten to breathe? There are some things in life that are so frightening, exciting, dangerous or amazing you may momentarily forget. Think about the way that you are breathing and how it relates to what is happening in your life.

Your breathe is rapid and shallow if you are afraid, or you take short sharp breaths when you have exerted your self with intense work. We take in a deep long breath when we are tired, we yawn to draw in additional oxygen. A sigh releases anxiety and if you were to stand on a windy cliff over looking the ocean you would likely take a deep long breath.

Taking the unconscious process of breathing and making it conscious is an essential aspect of yoga. The Sages of old found that as they became aware of their breathing as it moved in and out the mind could be consciously controlled. They then began to use the mind to control the breath, which happened to benefit the entire body and mind.

The ancient yogis were aware of the life energy that all things on this earth are made of. They revered the vital energy that enters on the breath. The exhale or releasing energy of the out-breath also being vital. The interplay of the two, inhale and exhale is what keeps us alive by circulating the vital life force and eliminating the used-up energy.

To read more about Health Pulse and Shelli Thompson visit our blog

http://www.meetgordonandshelli.com

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Importance of Weight Training

Posted on by Shelli Thompson
click picture to go to Health Pulse Magazine-Weight training

Many Americans under estimate the importance of weight training.

Many Americans under estimate the importance of weight training. Not only that but they have a misconception about what weight work can mean for them. Many times when I ask someone if they do any type of resistance training they say, “oh, I hate weight work but I do it anyways.” Or,” I don’t” and they leave it at that. Many women say that they don’t want their bodies to look like a man. So there is the misconception.

Weight work need not include the “bulk up”. Some women like that on them self but it is hard to maintain for women especially (who aren’t made to look that way). It includes many hours at the gym and most likely a trainer.

What People need to understand is that first off, muscle weighs more than fat but it takes up less room. Muscle burns more calories than fat to maintain. Resistance work also increases the density of bones. This is a crucial factor for women because we tend to decrease our density as we grow older and sometimes our diets aren’t very helpful.

What is helpful for women is to lower the weight way down and do more repetitions. The reason that you do this is because with smaller weight you will not bulk up at all, you will just tone and give shape to what you already have.

You will strengthen your muscle in a different way, a way that will increase the endurance of the muscles. This will allow you to continue doing your favorite activities for longer periods of time without being tired.

The most recent testing on the human body concluded that weight training burned more calories and fat than aerobic training. That does NOT mean to discontinue your aerobics because that is exercising your heart. A strong heart is an important key in keeping your blood pressure down.

If you don’t belong to a gym, you can do simple weight training exercises at home with simple house hold items. Be aware of what the weight is and go for it.

Read our article here about weight training

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