Want a Stress Free Holiday Season? Try My Quick Meditation!

In just a few minutes you will be feeling relaxed, refreshed and ready to take on the world!

Let’s begin:

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.

• 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.

• You may repeat the phrase quietly to yourself “ ”I am calm, I am relaxed, I am in control.  Stress bounces off and away from me…off and away.”
• Count yourself up with 1-10 giving suggestions for well being, energy, happiness.

 

 

Posted in Uncategorized | Tagged , , | Leave a comment

Have You Had Your Annual Physical?

 

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqEveryone- no matter how healthy you are, should receive an annual physical.  Why? A physical examination checks you from head to toe as a preventative care method, and a doctor that gets to know you and your health history as well as your family’s will know what to check for and how to treat you when you go in. So, not only does it keep your body in check, but it keeps your relationship with your doctor up-to-date in case you would ever need to go in for something specific.
Annual physicals prevent a potential disease from spreading as well. If you constantly keep your body in check by a doctor, any potential disease will be caught quicker or prevented all together before things get more serious. Diseases like cancer are silent- so annual blood work is very important.
For women especially it is recommended to see a gynecologist yearly not only to check for any STD’S or problems that could be from partners but to receive a mammogram as well. Many women put off getting a mammogram and this is what doctors stress the most in order to prevent issues such as breast cancer.
“Everyone needs a doctor, even when they are healthy, because a doctor not only manages and cures illness, but also, hopefully, helps prevent illness and promotes wellness. Having a regular relationship with your primary care doctor is important and can be critical in diagnosing potential issues. It is difficult for a doctor you are seeing for the first time to know your history, your body, your normal function and presentation, and your emotions to recognize differences that may indicate problems,” Dr. John Connolly of Castle Connolly Medical Ltd.

 

Posted in Uncategorized | Leave a comment

How Much Water Should You Drink?

 

How Much Water Should You Drink?

 

water

Just because the weather is cooler, at least it is here in the North East, doesn’t mean you can skimp on water consumption. To be healthy, you must stay hydrated.

Many experts suggest drinking eight 8 oz glasses per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.
Make water your beverage of choice.  It will not only keep you energized, water can help keep your skin looking youthful.

Posted in Uncategorized | Tagged , , , | Leave a comment

You don’t have to gain weight this Thanksgiving… Follow my tips!

You don’t have to gain weight this Thanksgiving… Follow my tips! turkey

  • Eat a healthy breakfast with some lean protein- maybe an egg white and veggie omelet and some fruit.
  • Skip the bread, it’s just empty calories.
  • Add lower calorie veggies to your plate. Turnips are a good choice at 51 calories per cup with potatoes ringing in at 214. Check with the host that they are not smothered with butter. Green beans have 44 calories per cup, much better than the casserole which has 341 calories and 22 grams of fat.
  • Avoid soda and alcoholic beverages. Instead have water or an herbal tea, maybe apple or pumpkin spice. Sweeten with a little honey or stevia. For a lower calories alcoholic beverage, try a white wine spritzer. It has about 96 calories. Add 4 oz. wine and 2 oz. club soda and a lemon for garnish.
  • For dessert, just have a little.

Your Plan for Friday: Kick up your cardio today! Go for a long run, bike ride or walk. Enjoy 3 servings of fruit today. Apples, berries and grapefruit are good choices.

Have a large green salad for one meal today, 2 meals would be better. Drink at least half your body weight in ounces of water.

 

Posted in Uncategorized | Tagged | Leave a comment

Exercising in the Office

Exercising in the Office

absTired of sitting in your chair dreaming about the body you could have if you didn’t spend all your time at work? Try these exercises to slim and tighten your abs!

The abdominal squeeze: All you have to do is sit on the edge of your office chair with your feet flat on the floor. Then with your spine straight, pull in your stomach as much as you can and hold the squeeze.

The elbow to knee: Begin by raising your left arm overhead and then lifting your right knee into the air while bringing your left elbow down and across your body toward your knee. Repeat on the opposite side.

The seated oblique twist: Place a pointer stick, ruler or broom stick across your upper back and shoulders. It’s held with your elbows bent at your sides, palms forward. Sit up tall on the edge of your chair with your knees bent and feet on the floor. You can also bend your elbows and place palms on top of your shoulders to do the exercise without the stick.  Simply rotating your spine from side-to-side is all you need to do for the exercise, though it is important to keep your abs tight as in the abdominal squeeze exercise. You can also rotate to one direction and then back to center first before working the other side.

Aim for 10- 15 repetitions 3- 5 times!

 

Posted in Uncategorized | Tagged , , | Leave a comment

Here is Your Weekend Workout. No Equipment Needed!

 

 

 

Here is Your Weekend Workout.  Give it a try!                        
Warm up for 8 minutes by walking, jogging, biking. Stretch before are after workout.

5 pushups
5 squats

10 pushups
10 squats

5 pushups
5 squats

10 pushups
10 squats
Rest. Repeat 1- 3 times.

Do not begin an exercise program without your doctor’s permission.

 

 

 

Posted in Uncategorized | Tagged , , , | Leave a comment

Lower Blood Pressure with Beetroot Juice

Lower Blood Pressure with Beetroot Juice

 

 

Lower blood pressure with Beetroot Juicebeetsjuice
Beet juice is high in nitrates which the body converts to nitric oxide. In 1998, the Nobel Prize for medicine was awarded for discovering the importance of Nitric Oxcide for cardiovascular health. Studies show elevated levels of nitric oxide can improve cardiovascular health and protect blood vessels from vascular aging . It can also increase athletic endurance and performance.

Beets are rich in vitamin C and also contain folate, potassium, fiber and antioxidants.

Beet juice can help lower blood pressure and improve stamina. One to two cups of beetroot juice a day have been shown to have a significant effect for lowering blood pressure. You may want to begin with a quarter cup and work up to a higher dosage. You can purchase beet juice in the organic section of many supermarket or make it in your juicer. Be prepared that the color of your stool may turn red.

Posted in Uncategorized | Tagged , , | Leave a comment

Weekend Workout

Weekend Workout

jackie13Here is a nice little Tabata style workout for you to try.

 

Warm up for 8 minutes.  Jog, walk, march, stretch,etc.

 

Repeat each exercise for 20 seconds then take 10 second break. Repeat sequence 8 times.

Burpees

Pushups

Jumping jack

Squats (or hop squats)

 

Cool down and stretch!!! Great job!!!

 

 

Remember to check with your doctor before beginning any exercise program!

 

Posted in Uncategorized | Tagged , , , | Leave a comment

Benefits of Sprinting

Will sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!sprinting2

 

 

 

 

Posted in Uncategorized | Tagged , , , | Leave a comment

What is Qigong?

QiGong

What is Qigong?

The National Qigong Association (NQA) states “Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention.”
According to the NQA, the word Qigong (Chi Kung) is made up of two Chinese words. Qi is pronounced chee and is usually translated to mean the life force or vital-energy that flows through all things in the universe.  The second word, Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice. Together, Qigong (Chi Kung) means cultivating energy, it is a system practiced for health maintenance, healing and increasing vitality.

I recommend learning and practicing QiGong.  QiGong can help open your energy centers where healing can take place.  It can help you to feel centered and grounded. QiGong is mediation in motion.  Learn the moves so that you can forget them consciously.  Learn just a few simple moves and begin.  If you are handicapped, you may visualize the movements and receive health benefits just as you would from meditating.

 

Posted in Uncategorized | Tagged , , | Leave a comment
  • Blog Authors

    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
  • Categories

  • Archives