Tag: exercise

How Healthy are the Diet Fads?



Research has shown that Fad Diets come and go quickly. Every magazine or news article you read will have a new “discovery” for ‘quick weight loss’, ‘losing that extra belly’. ‘eliminating certain foods from your diet’. Junk food is just as bad. So quick and easy but so bad for the body!

In reality, everyone knows that losing weight, maintaining that loss and feeling energized will take more than a ‘quick fix’. Sadly, to say, some try and end up  being depressed, lethargic or even become ill. Fad diets will seldom ‘fix’ the issue which is lack of exercise and healthy eating.

I have researched and admit I have tried a few ‘quick fixes’ to no avail. A carefully constructed plan or “Healthy” program is necessary.

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Some programs are structured such as Weight Watchers, Nutrisystem and other advertised approaches. These programs can sometimes be costly but your meals are planned for you with additional choices you can make. They are true and tried programs for which many have had success.

Motivation is a huge advantage in a structured program, either on-line or by attending meetings. Realizing that others are dealing with the same weight issues as you can actually be helpful. You are receiving positive feedback and your progress can shared with others. If you falter, you can re-energize and begin again.

Have you tried something and given up? I have. Then you even feel worse. The question I always ask is “What can I do to help me succeed?” The answer is always …..get involved with other people.

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Join an exercise program with a friend. You will probably want to stop if you don’t have someone to ‘cheer you on’.  Yoga classes are a wonderful way to exercise and meet new people. YMCA’s have group programs from swimming to floor exercise to walking. You need to move out of the ‘comforts of home’ where it is too easy to just sit. DVD’s are great but the TV can quickly be turned off or your YouTube videos turned off to check your facebook!

On my Pinterest board…..I Write About Travel @maryao53, I have developed boards about Healthy Food, Drink, Exercise, Yoga, Vegan eating, Vegetarian and Weight Loss/Motivation and Weightloss Eating. Exercise boards and Fitness are also available. TAKE a Look….Become a HEALTHIER YOU without the FADS……


Healthy…Here I Come!

After months of ‘letting things ride’,  I have taken action….Finally!!!

Women Playing Yoga Stock PhotoSlim Dumbells Stock PhotoNutrition Words Shows Healthy Food Vitamins Nutrients And Nutrit Stock Photo

I have begun the 21 Day FIX – Beach Body Program…..The plan in working perfectly…

The plan sets up a Healthy Eating Program using proportion containers which are color coded for carbs, healthy fats, fruits, veggies, seeds and dressings.

Here is how the program works. They guide you through the process of figuring out how many calories you need a day. Then you check the guide sheet and see how many containers of food you should eat a day. There is an extensive list for every category. Grocery shop, track on the sheet guides and start eating.  No guessing or trying to figure out what to eat and how much. No weighing of food. What fits in the container you eat. Easy! Shakes (Shakeology) can be purchased or make your own in a blender. Recipes are in the 21 Day FIX booklet. There is a section on Beachbody HQ Eating Plan also.

The Tally Sheets are great for easy tracking. Every time you take a container to eat you put a number on the sheet (example: 1,2). The tally sheet is color coded the same as the container color. Totally Easy!

Now, I needed to move….and Fast! With the program are movement Cd’s. Pop into your disc drive and 30 minutes flies by…..There are four various programs in the fitness portion. All self-paced. Equipment….a yoga mat, a few weights (can used food cans), and something that stretches (like a plastic jump rope or cord). That’s it!

Now, there is  ‘No Way’ I could do any program without my wine!!!! Really!   Three times a week I can have my wine!  And there are desserts to make that will make you drool!

Included is a Restaurant Food Guide.

Water, lemon water, lime water, fruit water…..Just drink!

You can also consult a Team Beachbody Coach for advice and motivation. It is FREE!

I have lost 3 pounds since January 1, 2016. In a few days after starting the program, I feel healthy habits starting…I can think clearer, my body does ‘ache’ in a few places, but I am moving!

I am writing this blog with a 4oz. glass of red wine next to me….

I did a ‘before’ pic which I refuse to post……Maybe I will post the ‘after’.

Want more information ……send me a question!

Their website is: TeamBeachBody.com

Now, off to enjoy my wine, read my email and find a snack in the fridge later! Maybe some shredded cheese!

Follow Me….on my Healthy Fitness Journey!

Check out my Pinterest post on Fix 21. Lots of food choices and meal preparations.





February..Heart Awareness Month  ‘GOING RED FOR WOMEN’   MEN too Listen Up!    2016

heart disease: Red fabric heart with stehoscope

Heart Attacks are a leading cause of death. Every 43 seconds or about 735,0000 Americans in the United States has a heart attack. Heart disease is preventable with regular exams, healthy eating and exercise. Developing heart disease can be hereditary, but knowing your family history can impact your treatment plan with your doctor.

A heart attack occurs when a part of the muscle of the heart is damaged or dies because of blood flow which is reduced or completely blocked.

Five of the major symptoms are:

  • Pain or discomfort in the neck, jaw or back, excessive sweating.
  • Feeling light-headed, faint or weak.
  • Chest pain or discomfort.
  • Pain or discomfort in arms or shoulder.
  • Shortness of breath.

Other symptoms include unusual tiredness, nausea or vomiting.

What to do if you or someone you notice are having symptoms?

CALL   9-1-1   Immediately!

The sooner an individual gets to the emergency room the sooner one will receive appropriate treatment. Tests can be quickly run to make a determination if a heart attack is occurring. In some cases, CPR or defibrillation is needed. Medical personnel or a trained individual can begin this process immediately while waiting for emergency assistance.

Heart muscles require oxygen to survive. When the blood flow that brings oxygen to the heart muscle is severely reduced or cut off heart attacks occur. The heart coronary arteries that supply the heart muscle with blood flow can slowly become narrow from a buildup of fat, cholesterol and other substances that together are called plaque. This is known as atherosclerosis. A blood clot forms around the plaque. When this occurs it is called ischemia. The outcome is a heart attack or myocardial infarction (MI).

Why didn’t I have any warning?

Atherosclerosis has no symptoms. This happens when other arteries near the narrowing one takes over the blood supply. This damage to the heart muscle can form scar tissue. The heart is a very tough organ. If it is damaged, it can become weaker and cannot pump as much blood as usual.

Will I recover from a Heart Attack?

The answer is “most likely..yes”.  The heart begins to heal after an attack and usually takes about eight weeks. This time is determined by the extent of damage, size and location of the scar tissue. Most heart attack survivors have some degree of coronary artery disease (CAD).

What can I do to Prevent Heart Attacks?

Begin by assessing your risk factors and working to keep them low.

Eight Lifestyle Changes:

  • Stop of Do Not Smoke.
  • Eat a Healthy Diet. Control cholesterol, blood pressure, diabetes and overweight.
  • Reduce Blood Cholesterol. Have your HDL and LDL checked by your doctor.
  • Lower High Blood Pressure. Strokes are less likely with a lower blood pressure.
  • Be Physically Active on a daily basis. Suggested 40 minutes 3-4 sessions a week.
  • Healthy Weight. Good nutrition, controlling calorie intake and be physically active.
  • Reduce Stress. Learn to relax. Yoga, mindfulness and remaining calm will help.
  • Limit Alcohol. Limit drinking which can raise blood pressure and contribute to high triglycerides and produce irregular heart heartbeats. A few glasses of red wine has been shown to be healthy.


Women and Men DO HAVE different symptoms. One out of three women are at a high risk of heart attack. Check with your doctor and have any blood tests recommended. Be Pro-Active is your approach. Do Not wait until a pain begins. Start early in your life with a healthy lifestyle.





January, 2016 has arrived and individuals are deciding what type of exercise fitness program they would like to participate in.  You notice I said “deciding”. The options are mind-blowing.

health and fitness: Fitness concept flat Isolated vector illustration and modern design element

Question is…What is your level of motivation?  At the beginning of the year, it can range from 0 to 110 percent. We all know we ‘should’ and ‘need’ some form of exercise. But “What is Best for ME?” You need to decide WHAT type of program are you willing to Start and Continue with? A Fitness Gym will cost you money and will you continue ‘going to the gym’ on a regular basis or will you happen to be one of the people who purchase the membership and after a (week, month) just discontinue going.  Why?  Work schedule, family responsibilities, traffic, errands and a number of other situations.

Fitness equipment dumbbells,yoga mat, on wood background. Stock Photo

Where to join is the next step. The YMCA, Fitness Centers,  Health Clubs, Gyms and Specialized Class Centers are possibilities. Determine ‘what’ type of exercise or fitness regime you want to participate in. A recommendation would be to Google a site such as www.sparkpeople to view articles and videos and fitness communities. Find a location located on your drive home or in your neighboring area. Once home, it may be difficult to leave again. Keep all necessary workout clothing in your car in a carry bag.

Equipment in fitness room

Other options are the numerous videos, television shows (which can be taped) for at home workouts or classes at area schools, churches or social clubs. Decide if you want low impact or high impact exercises. What type of equipment will be required.  Most places have a day pass to try out their facility. Take advantage of a free cycling class, weight training or yoga. Find a place where you feel ‘comfortable’ and know you will return on a frequent basis. Check out their payment schedule and any fees involved.

healthy heart: Smily heart running on treadmill - 3D render

Why exercise? There are hundreds of reasons, foremost the effect it will have on your health. Exercise helps you become stronger, confident, goal orientated, helps prevent diabetes, heart conditions, cancer risks, reduces back pain, lifts your mood, sets an example for your children and in the long run will have you looking more fit and happier. Who doesn’t want to fit into a smaller size when in a dressing room!

So, find a friend to join you or confidently walk inside to the reception desk and start asking questions and take a tour of the facility.

Start today!