Fit Solutions. Move your body. Fuel your brain. Feed your spirit. Revitalize your health.

Archive for January, 2011

New Year Healthy Resolutions

How to include better health and fitness in your 2011 resolutions. 

Yes, it is that time of the year again, and many people resolve to make positive changes related to their health and fitness.   Change doesn’t happen overnight, and long-lasting transformations can be over whelming.   To stay focused on your resolutions, remember these key steps:

1. Be clear on what you really want and set short-term goals that can be reached in two weeks or a month such as I want to lose 5 lbs.  Goals can include the development of healthy habits to such as wake up earlier or exercise with my family.

2.  Have a plan for how you are going to reach that goal such as no fast food or soda at lunch, go to bed 15 minutes earlier, or set aside one afternoon and brainstorm ideas that your family will enjoy.  Write it down, and arrange your schedule to make this plan a priority.

3.  Recognize your achievements however small they be. Making lastly changes start with small choices.  Track it in journal or exercise chart or tell someone about it  “I haven’t hit the vending machine all week”.  Keeping track of your progress  will allow you to reflect on the steps you are taking and can go a long way towards developing healthy habits.

For steps on keeping a food journal, planning for exercise and other healthy tips, check out additional categories and subscribe at the top tool bar to receive regular updates.

Know your Numbers: Blood Pressure

It’s estimated that 75 million Americans have high blood pressure.  High blood pressure is one of the factors that leads to heart disease, the #1 killer of women.  High blood pressure, or hypertention, is the silent killer since many people do not have any symptoms.

Know your number by getting your blood pressure checked annually, or more often if you have a family history of hypertension, and more often if you have a major life change or illness, when starting an exercise program or experiencing other major health concerns including obesity, high cholesterol, or diabetes.

High blood pressure is 140/90 or higher and pre-high blood pressure is 130/85.  Lifestyle modifications can help high blood pressure:  weight loss, good eating habits such as low sodium and low fat, and  lifestyle management to include smoking cessation, stress management, and exercise.

Walgreens drugstores offers free blood pressure screening on a drop in basis at any time.  If you have high blood pressure, seek advice from a professional medical professional to determine if medication and other lifestyle changes can help to maintain a normal blood pressure.

SAVE THE DATE:  FEBRUARY 4TH IS NATIONAL WEAR RED DAY FOR INCREASING THE AWARENESS OF THE RISK OF HEART DISEASE IN WOMEN. GOREDFOR WOMEN.ORG