Ann Blanton Let's talk health, fitness, nutrition and everything in between

Archive for November 2012

Women walking

You can look and feel good at any age

photo by: Sangudo

http://www.flickr.com/photos/sangudo/4963074078/sizes/m/

FIT AND FABULOUS OVER FIFTY

Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?

With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.

Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.

Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the  big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.

Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.

With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.

Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.

Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”

Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf.  Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.

Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.

Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.

In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.

Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.

So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.

Don’t worry, be happy!

Photo by pat00139

http://www.flickr.com/photos/pat00139/5770530596/

Coping strategies for stress

by Ann Blanton

In today’s world stress is an important concern for just about everyone. With unemployment at an all time high, gas prices on the rise, and food costs soaring through the roof, most people even with a two household income are barely scraping by. The issue of how to stay healthy in a society that’s constantly changing is often a question of how to cope with stress. Undeniably, the major source for stress is life.

So how is stress defined?  Often stress determines the emotional and physical endeavor that is caused by our response to pressure from the outside world.  It’s a physical and psychological reaction from a source that’s a disruptive or stimulating event.

So what can you do to stop the vicious cycle of stressors in our lives?

Unfortunately, eliminating all stress related issues from your life is virtually impossible. The good news however, is there are ways you can reduce stressful situations in daily living.

What are the secrets of stress reduction?  Regrettably, there are no secrets. It basically depends on the individual and how they cope with certain situations. Sometimes you have to learn techniques to turn a negative into a positive. Let’s take a look at a few example.

Acceptance –The first and most important rule is to learn acceptance. Learn to change the things you can control and accept the things you cannot. Then move on.

Be positive – As difficult as this may seem, your attitude affects how you handle most stressful situations. It also affects how you handle yourself. “The person who has a positive outlook has learned some valuable life skills. They’ve learned to edit their thoughts. They’ve also learned that they have the power to choose their attitude rather than depending on circumstances to dictate how they will feel,” says expert and life coach Levya Braman.

Those who are optimistic are able to cope more effectively. If you turn a negative into a positive, eventually, situations will turn out to your advantage. Another approach is to stay away from those who are always negative.

Exercise regularly – Working out on a daily basis helps to get your endorphins pumping and your blood circulating. It also creates a natural high and is the key to happiness. It’s difficult to be in a bad mood after a good workout.

Diet – Eating a healthy nutritious diet is not only good for the body; it’s also good for the soul. After all, you’re good eating habits should become a healthy way of life. No more yo-yo syndromes or roller coaster rides of ups and downs.

Sleep – It’s important to get plenty of restful sleep. It’s not necessarily the quantity of sleep that you get, as much as the quality.

Balance – There are three major components of keeping your body in perfect balance. These factors include exercise, good nutrition and restful sleeping patterns. Practice these habits to optimize these elements for your body, mind and lifestyle.

Laughter – Laughter is definitely life’s best medicine. There’s nothing like having a good laugh to brighten your mood and lift your spirit. Do whatever it takes to comprise laughter into your lifestyle, whether it’s telling a joke or watching a funny movie or your favorite sitcom. When was the last time you had a good belly laugh?

So what do you do to relieve stressful situations in your life?

If you take the time to practice all of the above, everything else will naturally fall into place.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I’ve had my first short story published as an anthology in a book titled, Heartscape

Off we go into the wild blue yonder

Photo by: GoGap

http://www.flickr.com/photos/gogap/423485388/

Leap of Faith

by Ann Blanton

Background: Don Yeager served four years in the Navy during the Vietnam war. For the last 15 years, he’s currently been working as a project lead for a company who writes technical maintenance for Honeywell’s aeronautical equipment. Because of personal problems, Yeager suffered a bout with depression at the age of 59. Eventually, he picked himself up, joined a gym and got himself back in shape. “Keeping active makes me feel good, look good and gives me a better frame of mind,” he says.

When he’s working out: At 63 years young, Yeager works out at the gym five days a week. Twice a week he works out with his trainer, Al Roos. The rest of the time, he manages on his own. He also enjoys tennis and takes a yoga class. He even took a “leap” of faith and did the unexpected. Yeager went skydiving and crossed it off his bucket list. “It took my breath away, but I accomplished something that was out of the ordinary. It would equate the experience to being a dust ball sucked into a vacuum,” he said. “I proved to myself that I could do it.”

When he’s not working out: Yeager finds  pleasure decorating and working on his house. He also enjoys working in his garden, traveling and socializing with others.

Staying Motivated: Yeager’s motivation is to feel good and stay young so he can enjoy retirement. “You have to do things for yourself to keep yourself motivated,” he says.

At meal times: Like most, Yeager likes a succulent lean piece of beef and mashed potatoes. He also indulges with a peanut butter or oatmeal raisin cookie.

However, he only treats himself to these tasty treats once a week. The rest of the time, he enjoys a hearty bowl of oatmeal topped with fresh blueberries, leafy green salads with tomatoes, sprinkled with cheese and drizzled with red wine vinaigrette, turkey or chicken breast and barbecued vegetables. To top things off, he enjoys homemade yogurt or a delicious Granny Smith apple.

Goals: Yeager wants to travel to Europe when he retires. He also wants to learn to play the piano and bungee jump. Most importantly, he plans to be healthy and happy.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.

Photo by: http://www.flickr.com/photos/kenstein/3748362456/

 

How to Begin a Safe Exercise Program

by Ann Blanton

There are hundreds of reasons why people refuse to workout. They’re too busy, too tired, don’t have time, don’t feel like it, can’t make the commitment or they just plain old hate to exercise.

Some people want to start an exercise regime, but don’t know where to begin. How many times have you made a resolution to get in shape? How many times have you actually kept that promise? You might have even convinced yourself that exercise programs don’t work anyway, so why bother.

Current studies show that individuals are living well into their eighties and nineties. Thus, maybe getting in shape so you can make the best of your golden years isn’t such a bad idea after all.

As you probably already know, getting fit has many health benefits. It gives you more energy, helps you sleep better, makes you look and feel better, boosts your self-esteem and even improves your sex drive. When you feel confident about yourself, you naturally feel more attractive. Plus, exercise also helps to fight the signs of aging and most diseases such as cardiovascular disease, high blood pressure, diabetes and even some types of cancer.

If you want to start a regime, but don’t know how or where to begin, this article will help you learn the fundamentals and get on the right track to fitness. Even if you’re busy, you’ll be able to fit this plan into your lifestyle. There’s no time like the present, to put those goals into action; so let’s get started.

Consult a Physician 

If you’re new to fitness or have a medical condition that might worsen during physical activity, it’s a good idea to seek the advice from a physician you can trust.

Make a Commitment

Making a commitment might sound simple to some, but dedicating yourself to stick to an exercise routine on a daily basis is entirely different. First, it’s important for you to decide what time of day works best for you and then stick with it. For many, mornings can be effective because that’s when most people have their highest level of energy. Morning exercisers find that working out early helps them to get their day off on the right track. If mornings don’t work for you, then schedule a time that does and commit to that time every day.

Set Realistic Goals

If you set expectations that are too high, you’ll only sabotage yourself before putting your plan into action. Remember, changing bad habits doesn’t come easy. It’s always best to make small changes weekly, but most importantly, be reasonable.

Be Optimistic

A positive attitude is usually contagious. If you have a negative attitude, you’re probably setting yourself up for failure even before you begin. Furthermore, a good attitude will change your entire outlook on life.

Motivation

Staying motivated is probably one of the biggest challenges you’ll face when beginning an exercise program. The same routine is bound to get boring over time. To prevent exercise “burnout”, try to plan an activity that you enjoy, something exciting and fun, so you can keep your workouts fresh and enjoyable. Approximately one-third of all exercisers quit within the first year because of boredom.

Exercise with a friend

If you exercise with a friend or family member, you’re more likely to be consistent. Plus, it’s also a good way to stay accountable.

Start a Journal

Keeping an exercise log is a good way to keep track of all your accomplishments. If you become discouraged or frustrated, rereading all your victories is a good way to keep you motivated.

Toss out the scale

How many times have you stepped on that little contraption, only to have it ruin your day? If you’re answer is “many”, then you might want to hide it, toss it and forget all about it. As you become leaner and  start to build muscle, the numbers on the scale will probably go up. Don’t get discouraged. It’s more important to focus on your well-being and less on what the numbers say.

Begin Slowly

If you try and do too much too quickly, you’re only setting yourself up for sore muscles, fatigue and possibly even injury. Some exercise programs can be intimidating, so it’s best to take things at your own pace. As your body becomes stronger, you can gradually increase the duration and intensity.

Include Variety

Diversity can be just as important as the exercise itself. Over time, your body adapts to the same routine; so if your goal is to lose weight, you might want to “shake” things up, so it doesn’t slow down the process.

Rest and Recover

Some people might dive full force into working out and then feel guilty taking a day off. It’s important to always listen to your body. You might want to allow yourself a day off in between workouts so you can come back and feel stronger than ever.

Reward yourself

Some people like to reward themselves for their accomplishments by splurging on sweet treats. Instead, and only if you can afford it, why not treat yourself to small inexpensive gifts such as a manicure, pedicure or maybe a new exercise outfit.

Never give up

Like many people, there will always be days that will be discouraging or maybe you won’t be satisfied with your progress. Don’t use this as an excuse to throw in the towel.

Remember, Rome wasn’t built in a day and neither is a healthy body.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/