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Could Exercise Be the New Medicine?

Could Exercise Be the New Medicine?

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Excess weight and inactivity contribute to a wide variety of chronic problems including illnesses and diseases such as cancer and diabetes. Physical activity has proven effective in the treatment of chronic diseases and could even be as effective as medication according to several studies. Currently, inactivity is one of the leading causes of death globally. Our lifestyles often lead to 8-hours or more of sedentary behavior. And, most of us don’t adequately compensate for all of the inactivity. More than half of adults do not meet recommendations for daily exercise. The good news is that exercise has been proven as effective as some medicines. Adequate amounts of physical activity can help reduce your risk of death, and lower your potential to develop life-threatening health problems, including various cancers, diabetes, and stroke. As prescription drug rates continue to climb, so will interest in alternative treatments. Exercise is already a proven method of reducing mortality and it leads to better physical and mental health. Adults who get at least 150 minutes per week of moderately intense activity have lower mortality rates, fewer cancers, less depression, and higher mental acuity. Even though you may not immediately see the results of your exercise routine, don’t get discouraged. It is important to stick with it! Exercise really can keep you healthy, wealthy, and wise! Are you looking for ways to improve your health through exercise? If so, contact me. I’d be happy to discuss workouts that will best fit your needs.   Photo courtesy of SNWEB.org photography and licensed under Creative...

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Subaru Distance Classic

Subaru Distance Classic

Posted by on in fitness, fun, Running, Uncategorized | 0 comments

The second race of the TRI 2B TUFF Challenge is rapidly approaching. The 30th Annual Subaru Distance Classic Half Marathon will be held on Thanksgiving Day, November 28, 2013. I have done this race each year since 2008 where I finished my first half marathon.  It remained my PR half marathon at 2:00:38 until just January of this year when I finally got under 2 hours! Back then it was the Outback Distance Classic and much more enjoyable.  There quit being beer after the race once Subaru took over as the race sponsor! J It is a really nice route….beginning on San Jose Boulevard and then loops around the Mandarin area of Jacksonville.  It takes you through some nice residential neighborhoods.  Parking is easier at this race too.  My secret has been to park at the Kmart parking lot because it is close to the start and access to indoor restaurants and heat! A portion of each race entry will be donated to the Mandarin Food Bank. In addition, collection bins for canned goods will be near the start area. If you don’t want the hassle of remembering to bring cans, you can also donate in $1 increments online as part of the registration process. This event draws about 6,000 runners and spectators (there’s a 6k too), so expect a good crowd for an early holiday morning! Plus, there’s a postrace party with plenty of refreshments (hoping for beer this year!)…a great way to begin the Thanksgiving food fest!   Note: The picture is of my first ever half marathon medal mentioned above! Very proud...

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If It Sounds Too Good To Be True….It Depends….

If It Sounds Too Good To Be True….It Depends….

Posted by on in fitness, motivation, training, Uncategorized | 0 comments

It seems like the ads for exercise programs that only take 10 minutes a day have multiplied. Numerous friends and clients have asked me if this is true. The answer is, it depends. Even a little exercise can bring health benefits. Particularly if you are in the beginning stages of a fitness routine, any activity, even if only in 10 minute increments, will start to improve your stamina and endurance. There is also mounting evidence that interval training with intense bouts of exercise for a few minutes, followed by a few more minutes of recovery can improve calorie burn throughout the day. But, this is not as simple as only doing one round for 10 minutes of exercise. Most experts recommend at least 3 to 4 interval repetitions, for a total of 30-40 minutes. Several studies have been conducted that show that even short walks after dinner helped reduce the amount of fat and triglyceride levels after meals. Short walks have also been linked to lower blood pressure and fewer inches along the waistline and hips. But, then there are the opposing studies. New guidelines from the American College of Sports Medicine suggest that up to 300 minutes of exercise per week was needed for long-term weight loss. This research shows that moderate physical exercise for 150 and 250 minutes per week was effective in preventing weight gain, but not very effective if weight loss was the desired outcome. Experts at the Mayo Clinic suggest aiming for 30 minutes a day with a combination of strength and aerobic activity during the week for most healthy adults. So what does this all mean? If you’re looking to maintain your current weight and increase strength, 30 minutes a day will likely suffice. However, if you’re looking to lose weight, you’ll likely need to almost double that amount. In other words, while a 10-minute workout might seem fabulous, there are no easy shortcuts! If you want to learn how to get the most out of your workout routine, give me a call. I’d be happy to put together a very effective program tailored to fit the amount of time that you have available!   Photo courtesy of Earls37a and licensed under Creative...

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Revisit Your Childhood

Revisit Your Childhood

Posted by on in fitness, fun, motivation, Uncategorized | 0 comments

Need a bit of fun in your life? Try energizing your workout routine with one of these 10 activities from your childhood. Jump rope – While you might not have noticed as a child, jumping rope is a great cardio workout! Studies have shown that 4 minutes of consistent jumping equates to the same caloric burn as a mile run. Hula hoop – This one might be harder than you remember. Get the momentum going and see how many swirls you can go before the hoop falls to the floor. Hopscotch – Tired of suicides? Hopscotch will keep your heart beating while breaking up the monotony. Trampoline – New fitness facilities have trampoline after trampoline on the floors and walls. Bonus – trampoline jumping can rejuvenate your lymphatic system. Monkey bars – You might have to bend your knees and pick up your feet, but swinging on the monkey bars can be a great way to break up the monotony of your upper body workout. Climbing wall – Well, this may not be exactly the same as you remember from your childhood. Test your climbing skills on a variety of obstacles and terrains. Skip – Lighthearted and carefree, skipping can be a great way to mix up the muscles groups you use during a run. Relay races – Remember relay races from elementary school where you ran to a station, jumped a rope five times, turned around, and ran back? Recreate these activity centers, grab a buddy, and have some fun! Skate – When was the last time you tried roller or ice skating? Both are excellent lower body workouts. You’ll likely remember muscles you forgot you had. Bounce – Bouncy houses aren’t just for kids! Invite some friends and get in some fun after the children go to bed. Need some more fun in your workout routine? Give me a call, I’d be happy to provide some alternatives to your traditional exercise plan.   Photo courtesy of adwriter and licensed under Creative...

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