ONE MONTH RESULTS:
The 8 ladies in the Tuesday night class have lost 43 3/4 pounds in four weeks, while only 7 ladies in the Wednesday morning class have lost 51 1/4 pounds in the same time frame. Wahoo!!
Class discussions have been lively and fun, with lots of healthy eating suggestions and recipes. This week participants got to sample 4 recipes from the next meal plan.
Check back next week for updated results!
Any time is good time to set new goals. Assess where you are and where you want to be and then set some goals to get there! You will never reach those goals if you don't start.
When setting goals make sure they are "SMART" goals:
T: Time Sensitive
Instead of “I’m going to get in shape,” maybe you could say, “I am going to be able to walk a mile in 15 minutes by June 1, 2017.”
Instead of “I’m going to walk regularly,” try something like “I am going to walk for 20 minutes, at least three days a week.”
Can you really burn 500 calories on the stationary bike your first day in the gym? Maybe, but if you tire out (or worse—hurt yourself) it’s all too easy to decide exercising is too hard. Start with baby steps, and build on them. (Example: I am going to bike for 20 minutes, 3 days a week.)
You can tell yourself, “I’m not going to miss a workout. Ever.” But get real: Kids gets sick, bosses call emergency meetings, and tires go flat. Instead, make yourself a promise you can keep, like: “Beginning May 1, 2017, I will go on the elliptical for 30 minutes, 5 days or more per week at Choice Fitness. I will allow up to 2 days of rest per week.”
T: Time sensitive
“Someday” is not a word for health goals. Set a date, and write it on your calendar. Schedule those workouts, and honor your commitment to your body. (Example: By June 2, 2017, I will lose 6 pounds.)
Choice Fitness is offering its first weight management class; and 8 week class led by Vicki Becker, our resident nutrition specialist. Each week class members get a new menu plan, with varying calorie counts. Vicki prepares recipes fro the menu plan to sample during class and also offers information on ingredients, preparation methods, and serving ideas. She also covers a topic of interest to those concerned with their weight like reading food labels, portion control, and types of fat in our diet.
The class has completed 3 weeks. The 8 ladies in the Tuesday evening class have lost 40 3/4 pounds, while the 7 women in the Wednesday morning class have lost 44 pounds. Way to go ladies! Keep up the good work! Updates will follow each week.
Eat Healthy Fat
You already know that saturated fats are bad for your arteries and heart health. But they can also harm your concentration and memory. So cut down on the red meat, butter, and other such foods. Instead, add more fatty fish and fats from plants, like flaxseed and nuts. These healthy fats may have extra benefits for your heart and brain.
Fill Your Empty Nest
If your kids have moved out and your home feels empty, think about adopting a pet. People with cats and dogs seem to have lower cholesterol and less risk of heart disease. They also need fewer doctor's visits. We don't know why exactly pets seem to help. But at the very least, having a dog that needs walks is a great way to build in daily exercise.
Protect Your Joints
Getting older doesn't mean you have to give up your morning run. People used to think running would wreck their knees. But new research suggests it might actually strengthen them without raising your risk of arthritis. That said, if you have arthritis or damaged joints, running could be too much. But you can still benefit from exercise. It helps strengthen muscles, support your joints, and lessen pain. So choose low-impact activities like walking or biking instead.
Surprise yourself. Instead of sticking with what's familiar and comfortable, tackle something new. Go to out-of- the-ordinary places. Make new friends. Learn a musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy as you age. They'll also expand your options for finding excitement and happiness.
Is your blood pressure higher than it used to be? That's not unusual. It tends to rise as we get older. Since sodium can drive your readings up, cut down on salt in your diet. The worst sources are premade and packaged foods. Bread and rolls can also have a lot of salt. Want a natural remedy? Eat a banana -- the potassium will lessen the effect of sodium in your diet and keep your blood pressure lower.
Slash Your Alzheimer's Risk
Want to keep your mind sharp as you get older? Get moving. Regular exercise in middle age can lower your risk of memory and thinking problems when you're older by almost half. Exercise boosts blood flow to your brain and helps new cells grow there. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference.
Get a fuller picture of your health by trying a wearable fitness tracker, logging the food you eat onto a smartphone app, or using gadgets like a home blood pressure monitor. You'll learn new ways to improve your health and chart your progress.
Make a New Start
So you didn't have the healthiest habits in your 30s and 40s. Maybe you ate too much and exercised too little. That's OK. The key is to do better now. Changing your lifestyle in your 60s and beyond -- exercising more and eating healthier -- can still make a big difference. You can lower your risk of heart problems, cancer, and bone fractures. It's not too late. You really can be healthier and more fit now than when you were 30.
Make Smarter Food Choices
As you get older, your metabolism slows down and you need fewer calories. So make the ones you get count. Choose foods packed with the nutrients you need. Eat dark leafy greens and colorful fruits and vegetables. Increase low-fat dairy to get calcium for bones. Fortified foods -- like cereals with vitamin B12 and milk with vitamin D -- can help, too. Cut down on empty calories from sugary drinks
Stay on Balance
Having good balance is one of the best ways to prevent a fall -- and potentially serious injuries. Make these exercises part of your day. Stand on one foot or walk heel-to- toe -- as if you were walking on a beam. The gentle, dance-like movements of tai chi are another helpful option. Older people who stick with tai chi for 6 months can cut their risk of a fall in half.
Aerobic exercise is important, but don't forget to build your muscles, too. One study on regular strength training in seniors found that it caused genetic changes in cells. The result: Older folks' muscles became more like those of people in their 20s.
Spend more time with friends or family. It can help keep your mind keen. Social people have sharper thinking and a much lower risk of memory problems as they age. Or try volunteering. It's linked with a lower risk of heart disease and a longer life. Don't wait until you retire to start. Studies show that the earlier you begin, the less likely you are to have health problems later.
Fend Off Wrinkles
Want your skin to defy the years? Use sunscreen every day: It can prevent wrinkles. And it's not too late -- even people who didn't start using it until middle age still get a benefit. Choose a product with an SPF of 30 or higher.
You might need a little less sleep these days than you used to. That's normal. But if you're getting less than 7 hours a night, or feel worn out during the day, something's wrong. Insomnia isn't a normal part of getting older. Exercise more, drink less alcohol, and discuss your medications with your doctor. Seek treatment if you have an underlying problem like depression or anxiety; it can help you sleep soundly again.
Enjoy the Rewards of Age
Here's some good news: The older people get, the more content and satisfied they are. People in their 80s report being more satisfied than people in their 70s. So look forward to the future. It could be a time of great happiness.
Will your New Year’s Resolution Involve Losing Weight and Inches? If so, we have a Solution for You!
What is Body Light™?
BODY LIGHT™ is an Accelerated Fat Loss Program. BODY LIGHT™ is the most advanced and most powerful, non-surgical body contouring/LED-Infrared Lipo device on the market. It uses the very latest slimming technology combined with the Whole Body Vibration machine, your session will allow you to release on average 300-500 calories, while you enjoy some “you” time in a relaxing environment.
How Does it Work? The red LED-Infrared light generated heat safely penetrates your skin and is easily absorbed by your fat cells. This stimulation opens pores on the surface of your fat cells breaking down its contents allowing the contents to escape, a process known as lipolysis.
Your fat cells will then shrink while the FFA (free fatty acids) are safely removed by the body’s natural metabolic process.
You lie in a comfortable, relaxing setting for 15 minutes while the BODY LIGHT™ does its job. A course of sessions is recommended over a 2-4 week period for best results, with 2-3 sessions per week.
In order to accelerate the removal of the released fat from the body a fat burning workout is recommended following each session. Our job is to release the fat, your job is to burn it, making your workouts 6 times more effective than exercise alone. Results can be maintained through reasonable diet and exercise.
We follow your 15 minute Body Light™ session with 10 minutes on the Whole Body Vibration (WVB) machine which stimulates the lymphatic system. The lymphatic system is the filtration system of the body, the active muscle movement on the WBV stimulates the lymphatic system to move the fat safely and naturally out of the body. The WBV also stimulates the circulatory systems, as well as, engaging every muscle fiber in your body.
To find out more or to schedule your first appointment, please contact Choice Fitness llc at 717-335-1055.
Before and After Photos: