intentional nose breathing Monday, Sep 7 2015 

8. What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling or exhaling will increase the chances of mouth breathing during waking and sleep. Hospital studies have established that nocturnal mouth breathing is a primary cause of loud snoring. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and dying in one’s sleep.



magnesium, a mineral we need Wednesday, Dec 18 2013 

Magnesium is a mineral that we get through our foods. Epsom salt baths provides magnesium sulfate which is used to soothe sprains, aches and stings..  Through our foods magnesium has many helpful properties. You can read about the following attributes of magnesium in the attached article.

Creates and maintains bone integrity, enables energy production, maintains nervous system balance, better control of inflammation and blood sugar.

After a good long hike, walk, run or daily activities enjoy a relaxing epsom salt bath.  you can find epsom salt at your pharmacy with wonderful fragrances such as lavender and peppermint. Pay attention to recommendations for existing health concerns.

high heels, flats, tenny shoes or barefoot??? Sunday, May 26 2013 

i discovered katy bowman through continuing education I participate in to keep current in this ever-evolving field of the human body—not the human body but the field—ha!  is aerobics the right way, or is it anaerobic,  running,  walking,  high intensity training or short bouts several times a day—–will we ever have a straight answer to any physical exercise how-to-do-it-right concern????  i found a resource that actually does answer quite a few exercise questions.  it is titled Every Women’s Guide to Foot Pain Relief: the new science of healthy feet, by katy bowman, ms.  katy bowman is a biomechanist who teaches use of proper body mechanics for health. her book is not only easy to read but full of practical application along with preventative and corrective exercises that we all(men, women and children) can benefit from.  i have used many of her exercises for myself and in training clients.  i appreciate her work along with her desire for the general public to have useful information that can be applied “at home” or along with your own doctor, therapist or trainer’s help. you can purchase her book through the website,  amazon or like me, download it free through your library on your ipad, kindle or other electronic device. if you are a client(or my sister:)) this is a homework assignment—-let me know what you think—–

moms with young children don’t skip over this.  she provides critical and helpful information on how shoes hurt or help bone formation.

following are excerpts from provided from her blog with permission of use for bloggers:

Who should read Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet?

Women with foot pain. D’uh. And, woman with spine and sacro-iliac pain, low bone density, massage therapists, women’s health professionals, yoga, Pilates and exercise teachers, runners, and anyone interested in the body and human science.

Women whose feet feel fine. Because 80% of them will suffer from a pelvic floor disorder at some point in their lives. Then there are knee and hip surgeries. People who don’t want these ailments should know how their shoe choices and foot mechanics contribute to these situations.

Health professionals. The role of musculoskeletal alignment in health is well researched and well documented in scientific journals, but is not in the training of most medical and wellness professionals. This is continuing education.

ice for injury Wednesday, Sep 19 2012 

on our family vacation alyssa, my niece’s friend now holds the record for  jellyfish stings.  two different trips separated by several summers; both times standing in the water next to my niece and others.  this time her natural reaction was to grab the jellyfish and pull him off…..oooohhhhhhh!!!  she didn’t look at him(or her), just grabbed and pulled.  being older this summer she also didn’t cry, scream, yell or whine as much…actually if any.  everyone quickly moved into action grabbing i-phones googling what to do. A lady stopped to tell us vinegar takes out the sting. my sister read all the symptoms along with cures and i insisted on ice. off we went doctoring and “taking care” of our  wounded- moms!!   the guys were ready to carry her if  symptom #4 of fainting should occur.  so how does lifetime fitness ” fit” in here???  well, i am certain that we handle stress, injury and vacation with family and friends much better with fit, healthy bodies. considering survival of the fittest theory i am also certain that alyssa lived and the jellyfish didn’t bec of her ability to better  handle the stress of her surroundings.  all he(or she) could do was sting while alyssa being  stronger and smarter was able to slay….
the vinegar did work; it takes away the sting.  and the ice prevented swelling.  and now vinegar is a staple on our beach list.  alyssa, you might want to travel with a bottle in your beach bag….

ice for inflammation:  why ice???  such a simple solution that we often neglect… my simple explanation is that ice keeps swelling down, therefore blood can get to the wounded area bringing healing nutrients. the quicker the nutrients can reach the wounded area the faster healing can occur.  so apply  ice(in pack or towel, not directly to skin) as soon as possible.  ice area for 5 minutes, off 5(doctor can give  time specific to injury).  never leave ice on skin for extended period of time–it will cause burn.

Healthy Heart February Wednesday, Feb 15 2012 

there are so many great articles easily available concerning heart health,especially during healthy heart february. basically they tell us that there are risk factors we cannot control and those we can. the number one most preventable risk factor is smoking. smokers have more than twice the risk for heart attack as nonsmokers.

uncontrollable risk factors:

male gender

older age

family history of heart disease


Controllable risk factors:


high LDL, or “bad” cholesterol and low HDL, or “good” cholesterol

high blood pressure

physical inactivity

obesity (more than 20% over one’s ideal body weight)

uncontrolled diabetes

uncontrolled stress and anger

people who don’t exercise have higher rates of death and heart disease compared to those who workout. 30 minutes of daily activity is an industry standard recommendation. plus, I encourage the practice of moving when you find yourself sitting too long over a period of time(more than one hour), with the intention of establishing a lifestyle of activity. a healthy exercise program can help achieve and maintain healthy weight levels and reduce stress; both contributing factors to heart attacks.

how do we eat healthy? eat real foods, full of nutrients. this will provide you with energy packed days. avoid refined sugars, added salt and poor saturated fats. one tip is remove all the high fructose corn syrup that you can find; it is found in so many,many products.

stand up and read this post–out loud,  go invite someone for a walk,  get out and run, go for a swim, ride a bike, dance around the room,   just move—your heart is made to work—-ENJOY YOUR DAY ACTIVELY!!!

thank You Lord for—– Wednesday, Nov 2 2011 

today i am thankful to the Lord for so many, many things—-one of which is a body in which He created for work and play.  it’s pretty cool to think about all that the human body is capable of doing.  i’m not sure we were made to actually exercise but since we don’t each have a garden anymore guess i should be thankful we can go to the gym or outside or to my garage, or yours.  yes, i am thankful for exercise and also for the joy that comes upon completion and  especially i am thankful for you!!!

for the past few novembers we have put a cloth tablecloth on our dining room table along with permanent markers.  i’m sure i stole this idea from some clever, thankful person.  i wish i would have stolen it when our kids were little—they would have loved being able to write and draw on the dining room tablecloth.  we enjoy reading the thankful thoughts our family and friends write on our tablecloth.   i am thankful for —-

in the bag, title copied from my friend’s post—- Monday, Jun 13 2011 

my good friend posted a blog  june 11,( titled “in the bag”, about the contents of a woman’s purse being revealing and curious. her blog immediately prompted my attention to my bag—-ugh!!!!  and it is pretty revealing—i like organized purses so if you look in my purse on the right day at the right time you might think i’m very organized. but if you peak in on the wrong day at the wrong time, which happens to be more wrong than right,  you might think i like to visit container stores but sadly can’t apply what i learn or buy from them—-ha, such is life. 

her blog also caused me to want to give you some clues on what to include in your fitness bag:   extra socks(change socks after workout—protect those toes/feet), dry shoes(after work out, open the laces and keep bag unzipped with shoes hanging out to dry, they can grow disgusting stuff  in hot sweaty bag, in hot trunk),sandals or extra pair of dry shoes for after workout errands,  powder(girl’s best workout friend—its what allows you to stop by the grocery on way home from gym), light jacket for cold stores on way home, brush, hat, towel, maybe blush but really you should have that workout glow, and i might add idea from my friend’s blog—small bible(great for encouragement on those bad workout days or celebration on the good ones, conversation, and direction for cold hearts and cold days) 

i really should “run” organize my bag—-

breathing, is it really that important? Wednesday, Jun 8 2011 

well yes, of course it is that important—duh—but in the same “breath” i know many of us don’t breathe at times when we need that oxygen to move a muscle, much less to live.  we don’t even realize the damage going on due to holding our breath.  you might be thinking i’m talking about sleep apnea.  sleep apnea is a concern and appropriate exercise is associated with good sleep but i’m blogging to help you realize you might be holding your breath simply while exercising—many people do, especially when straining.  we just automatically hold our breath.  instead we need to breathe.  basically we breathe in oxygen and our blood carries it to our muscles which aids in causing the muscles to move.  without oxygen(anaerobic) our muscles quickly fatigue and won’t move without undue stress—think sprints, shortness of breath.  with oxygen(aerobic) our muscles are fed and endure much longer–think 5K, long-continuous movement, able to breathe and even talk.  but, even during a weighted exercise we need to breathe.  when performing a weighted exercise exhaling during the contraction is recommended.  breathe in through your nose and out through your mouth. i think i say that one zillion times throughout most training days.  exercise improves our lung capacity, strengthens the heart, expands capillaries and blood flow, cleans out toxins so many things towards healthy, continuous breathing.  practice breathing during warm-up phase, while exercising and when cooling down and stretching.  with practice, just like anything else,  breathing without thinking about it during exercise can become the norm for you and you won’t forget to breathe.  it really is that important!

posture—what is neutral??? Monday, Jun 6 2011 

neutral posture is a fitness industry buzz phrase that can really help you achieve safe, effective workouts along with functional daily practice and as an end result achieve your fitness goal/s.   i like to teach my clients how to define their own neutral posture.  defining what is neutral for you cannot be done by comparing someone else’s neutral position.  if you are unaware of what “neutral” means i can easily show you the next time we see each other.  in the meantime, think natural, God-given spinal curve.  no matter what exercise or activity you are doing, even reading this blog you want to maintain neutral posture.  so check you neck right now,  is it “out of whack?”   you should be sitting or standing with that natural spinal curve so you are not unnaturally arching your neck or back or unnaturally flexing either in order to see your computer screen.  good posture allows the muscles and organs of the body  to work efficiently, safely and effectively.  knowing what neutral is and being able to locate yours gives you a great litmus for your own body in any activity or exercise.  we should consider neutral posture with each joint of the body, not only our neck and back.  how do you stand?  are your knees carrying the weight of your body, or are they in neutral so your thighs and rear, along with the abdominals are doing the brunt of the work when walking and standing?  how about your wrists?  do they remain flexed or extended through most of your daily work or are you able to work maintaining neutral alignment allowing the musculature of your hands to work properly?  these are some things to think about when considering “what is neutral?”  it really is one of the best tools to apply when exercising and also in daily activities—and even while sleeping.

High-density lipoprotein cholesterol and exercise Thursday, Apr 7 2011 

HDL, also called HDL-C can be increased with exercise—and you do want to increase it.  CHD(coronary heart disease) is the leading cause of death in American women(eapen et al.2009).  HDL gets rid of cholesterol which is why we want to have more of it.  according to an article titled “improving HDL cholesterol: how, why and now!, by dr. len kravitz, premenopausal women have higher HDL cholesterol levels because of higher levels of  estrogen.  menopausal  and postmenopausal women experience a drop-off in the praiseworthy effects of HDL cholesterol.  this article also presents the best strategies for raising HDL-C  levels:  aerobic exercise, diet, moderate alcohol intake(as opposed to heavy) and smoking cessation.  together these four strategies raise HDL-C for all ages of both men and women. aerobic exercise significantly  increases HDL-C and significantly decreases blood triglycerides.  i am ready to help you increase your levels of HDL-C.  let’s go——

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