3 Healthful Weight Loss Tips

 

3 Healthful Weight Loss Tips

 

exercising1)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

2)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out my Quick and Healthy recipe link for ideas!!

3)                  Add 2 large salads daily with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is  necessary and healthy part of any nutrition program.

 

 

Quick and Healthy Recipe Link  :   http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

 

 

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Chair Yoga

Chair Yoga
Today I had the opportunity to be the substitute instructor for a Cancer Survivor group’s “Gentle Yoga” class. Although I am not a certified Yoga instructor, I do incorporate some stretches and poses into my workouts. Because the class was titled “Gentle Yoga”, I pulled up a “Chair Yoga” workout on line and modified it a bit. chair yoga1
If you have difficulty standing or are just getting started with exercising, I recommend trying a chair yoga workout. Hold each pose, if possible for 3-5 breaths. The breaths should be long, slow, belly breaths. Breathe in through the nose and out through the nose.
If a pose doesn’t feel right, skip it. The workout should feel good. It should help open up your energy centers and get your blood flowing.
Following the exercises try my meditation. Sit comfortably or lie down. Take a few deep breaths and close your eyes. Imagine relaxation moving throughout your body, beginning in your toes and traveling all the way up to your forehead. As you continue to breath and relax imagine yourself in a serene setting such as the beach, or by a lake, or lying in a hammock, etc. While you are relaxing in your special place build an image of yourself the way you would like to be in the future. Imagine merging into that image. After 5-10 minutes or whenever you feel ready you may open your eyes and stretch.

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Shiitake Mushroom…. Another Super Food

Shiitake mushroom is an edible fungus which may aid in building the immune system. Also know as: Japanese mushrooms, golden oak, oakwood and Black Forest mushrooms, they are native to Asia .

Medicinal use of shiitake mushrooms has been around for centuries in China, dated back to 100A.D. Today, in China it is used to activate chi or energy. Shiitake mushrooms are used to ward off colds and the flu. A study of Michigan, Ann Arbor, found that shiitake could produce a significant level of protection against influenza A. Extracts and dried mushrooms are used in herbal remedies. The mushroom also contains the compound eritadenine, which is thought to lower cholesterol by blocking the way it is absorbed into the bloodstream.
For more than 50 years the United States has been researching the anticancer properties of shiitake mushrooms. In Asia it is recommended to aid in warding off bronchial inflammation and cancerous growths. According to the American Cancer Society, several potential cancer-fighting substances have been found in shiitake mushrooms, and purified forms of these compounds are being studied as treatment for stomach and colorectal cancer. It is not known whether any of these results will apply to the mushrooms bought in supermarkets or the extracts that are sold as supplements.

 

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Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

 

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Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

By skipping a meal you are training your metabolism to slow down.  Your body goes into starvation mode and begins to slow down to try and store fat.  It is are bodies way of keeping us alive.

Instead of skipping a meal to lose weight, plan your meals ahead of time and pack them.  Plan on having 5-6 small meals throughout the day.  All meals should consist of lean protein to keep you full and satisfied and lots of non-starchy veggies.  Add some fruit, starches and good fat as well.  If you are trying to lose weight, go easier on the starches, fruit and fats- but do add some to keep your meals balanced.

Never skip meals!!

 

 

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I Blog for “Bob” (and others who need motivation)

I Blog for “Bob” (and others who need motivation)

Several months ago I began to training a man, let’s call him“Bob”. When we met he weighed 263 pounds on a 5’6” frame (he is rather big boned!). His body fat percentage was 38.4%
Bob is an accomplished businessman who doesn’t have time or energy to take proper care of himself. He travels often. He spends time at airports and hotels where he wasn’t eating the most nutritious food. Then there are the business lunches and dinners which require, according to Bob, steak, wine, sometimes even dessert and after dinner drinks. Weekend golf with clients during the warm weather can involve poor choices such as hotdogs for lunch (“that’s all they offered”, he said) and maybe cocktails on the course.
Lifestyle and poor food choices zap Bob’s energy. In the early morning, which would be a perfect time for him to exercise, he’s tired. Lots of things on his mind: family, his workweek, making travel arrangements….he doesn’t sleep well. He often complains of aches and pains, lower back, shoulders and legs.
He does exercise with me once or twice per week when he is in town.
I asked “Bob” if I sent him a daily email to remind him to eat healthy, to exercise, to stretch, to meditate, etc., did he think that would help him to get on the right track? He responded “Yes, I think it would help me.”
Well I am thrilled to report that by sending “Bob” a daily message he has a weight loss of 30 pounds and has dropped his body fat down several points as well. He’s eating clean, nutritious foods. He’s stronger, leaner and much fitter. He’s planning on taking up biking again, a sport he enjoyed and raced in when he was younger. He has set a new goal to drop down to 195 pounds in a reasonable amount of time.
Congratulation “Bob”! I am here to help you on your journey!
Happily, I Blog for Bob :-)

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Health Benefits of Pumpkin

Health Benefits of Pumpkin

Its’ autumn in the Northeast. Breathtaking fall foliage, neighborhoods readying for Halloween, hay rides and pumpkin patches!

When you stop by the farmers market pick up a pumpkin.  Here’s why:

Pumpkin puree  contains fiber, iron, vitamin E and A. Stir it into your soups and sauces.  Add pumpkin puree to your oatmeal for extra nutrition!

 

Make sure to eat the seeds as well. Raw seeds!  They are packed with nutrients such as

copper, zinc, magnesium, omega 3’s and protein.  The high amount of zinc can aid in prostate health.

 

Pumpkin can reduce inflammation which can lead to cancer, heart disease, arthritis and Type 2 diabetes.

 

 

 

 

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Meditate and Rejuvenate

Meditate and Rejuvenate

Just a few minutes, a few deep breathes and you will be feeling refreshed!

Try my technique:

meditation
• Find a quiet place where you can completely relax. Allow yourself to sit or lie in a comfortable position. Tell yourself you will awaken refreshed after 10minutes. (5 minutes will work!)
• Begin by focusing your eyes upward above your line of sight. Take in a long, slow, deep breath. As you slowly exhale think “relax, relax within”. Another deep breath in and on the exhale repeat to yourself “relax, relax within”. Repeat approximately six more times. Your eyes should start to become fatigued. Close them.
• You may repeat the phrase quietly to yourself “ I close my eyes and I revive”
• Imagine relaxation beginning in your toes. You may imagine it in the form of a color, such as a soothing aqua blue liquid. Allow that relaxation to spread upwards into your feet and ankles. Allow that feeling of relaxing to spread upward into your shins and calves, knees and hollow of your knees, your thighs and back of your thighs. Allow that relaxation, that soothing liquid to flow up into your abdomen, your chest, heart and lungs. Continue this process throughout your entire body.
• Next, imagine yourself in a special place of relaxation. We’ll call it “your place.” It might be lying on a beach on a warm summer day, or relaxing in the country by a peaceful river or stream. You might prefer being in your backyard or garden or even in your home.
• Count yourself up with 1-10 giving suggestions for well being, energy, happiness.

 

 

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Cardio Anywhere.. A workout without machines!

Cardio Anywhere..  A workout without machines!

 

 

 

 

Often I hear “It’s so difficult to get to the gym every day.  I just don’t have the time.”

Here is a workout to do almost anywhere at almost any time!

 

 

Repeat sequence 3-6 times depending upon your ability. Be sure to use proper form for safety.

 

Warm up with a 3 minute high knee march

10 Jump Squats (or squats)

10 Pushups

20 Jumping jacks

10 Mountain Climbers

Run in place 1 minute

Rest 30 seconds

Do not begin an exercise program without consulting your physician.

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Pushups

 

pushup man

pushupp woman

 

 

 

 

3 Reasons to Do Pushups
1-You do not need equipment! You can do pushups almost anywhere. If you are just beginning you can do them on your knees or even standing upright pushing against a wall.
2-Pushups work not only your core, they help strengthen your shoulders, parts of your legs, back and chest.
3-Pushups build confidence. The more you do, the stronger you become. As you get stronger, your muscles become toned and chiseled. As you become more toned and chiseled, you gain self-confidence.

So get started today!!!

Check with your doctor before beginning any exercise routine.

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    Jackie LeClaire

    Jacqueline LeClaire, president of Results Wellness Centers, is an innovator in the realm of mind & body fitness for nearly two decades. She has worked with thousands to reach their professional and fitness goals as a Life Coach. Her ... Read Full
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