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Bonnie's Typical Breakfast
People ask me all the time what I eat for breakfast. I just wanted to show them what my typical breakfast looks like.On a daily basis I eat avocado, tomato, broccoli for breakfast, but today I added spinach and cucumbers.
I always a drink a liter of greens before breakfast and then one with my breakfast.
Reminder: alkalize your water by adding baking soda to distilled or reverse osmosis water. You need to get the water that you drink to a pH of at least 9 and preferably 12.
If you have questions or desire to do an in depth study about alkalize + exercise = energy, call me 907.646.4076 or email: bonnie@bfitandwell.com.
Balance is Essential
"Balance is the single most important component of athletic ability because of its implicit involvement in nearly all forms of movement."
Journal of Sport Rehabilitation,
Vol. 9, No. 4, 2000
Order the full article here
Welcome Back to Fitness
How many of us used to work out? We used to be in pretty good shape, but now, we don't exercise any more. Did you know its not too late to start again? The human body is an amazing machine, and if you used to work out, it will not take long to get back into the routine again. That isn't to say you will get back to the shape you were in when you stopped working out, but you will see, and feel, results quickly. Just remember, if it took you 20 years to get out of shape, you cannot expect to get back into shape over night.
So where do you begin? Obviously you cannot start where you left off many years ago. As well, many things have changed, both with exercise techniques and their safety, and nutrition. The key to a successful transition back into a healthy lifestyle, you need to find a great Personal Trainer. The first step is to read this article I wrote on How to Choose a Fitness Coach or Personal Trainer.
As well as my article, the International Council on Active Aging (ICAA) has published an article and
check lists designed to help you get back into fitness.
After you have made the decision to get back into fitness and a healthy lifestyle, please contact me. Even if I am not the right personal trainer for you, I can point you in the right direction. Call me at (907) 646-4076 or email me at bonnie@bfitandwell.com.
So where do you begin? Obviously you cannot start where you left off many years ago. As well, many things have changed, both with exercise techniques and their safety, and nutrition. The key to a successful transition back into a healthy lifestyle, you need to find a great Personal Trainer. The first step is to read this article I wrote on How to Choose a Fitness Coach or Personal Trainer.
As well as my article, the International Council on Active Aging (ICAA) has published an article and
check lists designed to help you get back into fitness.- Questions to ask your doctor about exercising
- Tips on how to become more active in 2006
- Fitness and wellness facility locator (Over 2,000 locations)
- Age-friendly fitness facility checklist
- Personal trainer checklist
- Age-friendly equipment features
- Preferred vendor guide
- Health tips
Welcome Back!
After you have made the decision to get back into fitness and a healthy lifestyle, please contact me. Even if I am not the right personal trainer for you, I can point you in the right direction. Call me at (907) 646-4076 or email me at bonnie@bfitandwell.com.
IDEA: Nourishment: The Power of a Plant-Based Diet
A study conducted by researchers at the Stanford University School of Medicine found that a diet rich in vegetables, fruits, grains and legumes may be healthier for the heart than a conventional meat-based diet. Published in the May 3, 2005 issue of the Annals of Internal Medicine, the 4-week randomized trial compared two diets that included different quantities of vegetables, fruits, legumes and whole grains, but identical levels of total fat, saturated fat, protein, carbohydrates and cholesterol. The adults who consumed high amounts of veggies, fruits, legumes and whole grains showed greater improvements in total and low-density lipoprotein (LDL) cholesterol levels than the adults who ate low amounts of those foods. The authors concluded, "In this study, emphasis on including nutrient-dense plant-based foods, consistent with recently revised national guidelines, increased the total- and LDL-cholesterol-lowering effect of a low-fat diet."Here's the take-home message: "At least over the short-term, greater improvements in LDL and total cholesterol are an additional benefit of diets high in vegetables, fruits, legumes and whole grains."
From: InnerIDEA
Exercise and Arthritis: It's a Good Idea
"We must be getting rain, my arthritis is acting up". You probably know many people who have become amateur meteorologists just because of their arthritis - you may even be one of them. There are many forms of arthritis, but the kind that predicts the weather is also the most common: osteoarthritis, also known as degenerative joint disease. The pain of arthritis is caused by the wearing away of the cartilage at the end of bones, allowing the bone surfaces to rub together and cause pain and stiffness.Arthritis pain can lead to inactivity which can in turn cause even more pain, decreased flexibility, weakness, and reduced fitness levels. Many are afraid of more pain, stiffness, and joint damage if they exercise. The truth is that exercise is very important for the management of osteoarthritis. Proper exercise can reduce joint pain and stiffness and improve flexibility, strength, and endurance. It can also help with weight management, reducing additional stress on weight-bearing joints such as the hips and knees.
There are three types of exercise that should be incorporated into a safe and effective arthritis exercise program. First, flexibility and range of motion exercises such as stretching and light motion (arm circles, for example) should be done every day to prevent stiffness and maintain function. Muscle strengthening such as using weight machines, free weights, or resistance tubing, should be done every other day to maintain joint strength and support. Aerobic exercise such as walking, biking or swimming should be done three times a week for 20 to 30 minutes. This type of exercise helps with weight management and maintaining function.
To get started, first be sure to consult your physician for clearance to exercise and specific guidelines for your condition. Working with a physical therapist or qualified personal trainer to learn proper form and technique can minimize risk of injury. Also consider water-based exercise such as aqua aerobics. Many communities have special classes and pools designed for aquatic arthritis programs. Exercising in the water helps take much of the pressure off the joints, making movement easier.
Always check with your doctor if you are having a flare up before exercising. Signs that you have done too much and it is time to back off include persistent fatigue, increased weakness, decreased range of motion, increased joint swelling, or pain that continues beyond one hour after exercise. If these symptoms continue, it is important to have your program modified by a professional.
For more information:
Arthritis Foundation
1330 West Peachtree Street, Suite 100
Atlanta, GA 30309
800-568-4045
http://www.arthritis.org
Source: The Fitness Motivation Monitor Volume 7, Issue 4: April 2006
