Tag Archives: next generation

Overcoming Obstacles in the New Year

Fit forever curls
On my quest to becoming fit forever I have discovered that we all have the potential to accomplish much more than we give ourselves credit. That’s right, regardless of our age, genetics, or body type; we have what it takes to succeed. All we need is a passion and desire to drive us to our goals.

Too many times we let obstacles discourage us from attaining our goals. What I’ve learned on my journey is that obstacles are just a part of the landscape. How we react to those obstacles is a key to achieving success with our health and wellness.

What do I know about obstacles? In the next few paragraphs I’m going to be transparent and share some challenges that I wake up with each day that could keep me from attaining my fitness goals.

When I was in my 20’s I noticed a 2 inch increase in my neck size. Little did I know that there was a large fast growing tumor fused to my thyroid gland. This was causing a whirlwind of symptoms: elevated heart rate, uncontrollable sweats, fatigue, and massive weight fluctuation. Not something the average person wants to deal with in the midst of life and stressful work demands.

I experienced these symptoms for months. The doctors had difficulty trying to detect what was causing these problems. By the time that the condition was diagnosed my thyroid gland was damaged to the point of needing to be removed. Radiation treatment was required to remove the tumor and my thyroid.

Without a thyroid gland, I would need to be on replacement medication for the rest of my life, and was told by my doctor that weight control would be a constant struggle. His words were, “Those without a thyroid are destined to struggle with weight the rest of their lives.  Really?  From that moment on it was my goal to prove this Houston doctor wrong!

I made a decision that with God’s help and the proper balance of nutrition and exercise, I would get in the best condition of my life and stay that way. I would be FIT FOREVER! (That title sounds somewhat familiar).  Now, more than 30 years after that doctor’s prognosis, I am still proving him wrong! Every day I have the chance to set the course for my destiny the rest of my life.

This situation is not easily dealt with, as pounds will pile on if I choose not to stay active and exercise. But guess what?  Everyone has obstacles of some kind to deal with.  It’s time for me to stop the excuses and to get my tail in to Colorado Athletic Club and do the work!

Now is the time to hit our obstacles head on.  No more excuses!  If not you, then who?  If not now, then when?  Today is a brand new day of a fresh New Year. Get started on the path to health, strength, and happiness.

 

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Filed under Body, Body, Mind, and Spirit, Fit Forever, Health and Wellness, healthy balance, Mind

It’s time to take charge of your body

prevention

“The patient should be made to understand that he or she must take charge of his own life.  Don’t take your body to the doctor as if he were a repair shop.”   Quentin Regestein

Going to the doctor is okay as we need to seek medical attention to treat sickness.  But that is merely a “reactive” approach to when we encounter a problem with our health.

The World Health Organization says that we are to embrace a proactive, not a reactive solution to being healthy.   They call it, “Preventive, curative and palliative interventions.”  This means it is not just our doctor’s job to make us healthy.

Bottom line, it is our personal responsibility to pursue a healthy lifestyle.  It is high time for us to realize that it’s not the job of our spouse, friend, or neighbor to motivate us toward health.   The responsibility lies with each of us to learn how to take care of the body that is given to us.  It is ours to manage for a lifetime.

Where to begin?  Let’s start by getting our minds around the kind of changes we want to attain with our bodies. The sculptor creates his work of art in his mind before even touching the workable clay.  We can do the same with changes that we want to make in the course of this year.

Take a deep breath and be still for a few minutes.  Begin to get that visual in your mind of what you want your strong, healthy and energetic body to look like.  Close your eyes and keep them closed until you have the clear, attainable picture in your mind.

Begin to make a list of 5 goals that are important to you, and begin to think about some baby steps toward those goals.

Remember, we will change our body when we change our mind; and not until then.

*For help with getting a plan together check out the FIT FOREVER book series here

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Filed under Body, Mind, and Spirit, Fit Forever, Health and Wellness, healthy balance, weight loss

Healthy Tips for Kids

“The early years of life can lead kids toward or away from
good health.” 

10 HEALTHY TIPS FOR KIDS

Following these ten tips will help kids stay healthy and happy.

1. Food is fun

Enjoy your food!  Eating is a good thing.  Like putting gas in a car, it gives you fuel.  Food gives you the fuel and energy you need to go!  If you don’t eat your mind and body can’t go fast like they were intended to.

2. Breakfast is important 

Our bodies always need energy; and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket.  Try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread.

3. Eat different kinds of food

Every day, you need to eat all different kinds of foods – not just candy and sweets.  You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables as snacks

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times.

6. Fat isn’t good

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off-balance.

7. Snack smart

Eat regularly and choose healthy snacks.  Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be nuts, raisins, fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery.

8. Quench your thirst

Drink plenty of water.  Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of water a day. Plain tap water, bottled water, fruit juices, Crystal Light, and low-fat milk are all acceptable.

9. Don’t forget your teeth

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving

Be active every day. Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.  Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s make a difference in the lives of our kids. Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

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Filed under Body, Mind, and Spirit, Fit Forever, Health and Wellness, healthy balance

Healthy Kids Make a Healthy America

“People who hand off health to the next generation are the ones who change the world.”                     -Tom Hopkins

10 HEALTHY EATING TIPS FOR KIDS

Following these ten tips will help kids stay fit and healthy

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Cars, buses and trains cannot run without fuel. Food gives you the fuel and energy to go!  If you don’t eat your mind and body can’t go fast like it was intended to.

2. Breakfast is a very important meal

Our bodies always need energy, and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread, perhaps with lean meats.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total.

6. Fat facts. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

8. Quench your thirst. Drink plenty of water.

Did you know that more than 70% of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day.  Clean tap water, filtered water, bottled water, fruit juices, Crystal Light, tea, and milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.        Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout. Swimming is a great sport for keeping you healthy.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s get busy and make a difference in the lives of our kids. You have an opportunity to help kids form healthy habits.  They could be your kids, grand kids, nieces or nephews or neighborhood kids.

Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

Leave a comment

Filed under Health and Wellness

HealthyTips for the Next Generation

“The early years of life can lead kids toward or away from
good health.”

10 HEALTHY TIPS FOR KIDS

Following these ten tips will help kids stay healthy and happy.

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Food gives you the fuel and energy you need to go!  If you don’t eat your mind and body can’t go fast like they were intended to.

2. Breakfast is a very important meal

Our bodies always need energy; and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket.  Try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times.

6. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off-balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be nuts, raisins, fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery.

8. Quench your thirst. Drink plenty of water.

Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of water a day. Plain tap water, bottled water, fruit juices, Crystal Light, and low-fat milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.  Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s make a difference in the lives of our kids. Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

Leave a comment

Filed under Health and Wellness

“People who hand off health to the next generation are the ones who change the world.” -Tom Hopkins

Did you know that this generation of kids is the first in history that will live 10 years less than their parents due to unhealthy eating habits? We can make a difference by helping kids form healthy habits.

10 HEALTHY EATING TIPS FOR KIDS

Following these ten tips will help kids stay fit and healthy

1. Food is Fun… Enjoy your food

Eating is a good thing.  It gives you fuel like putting gas in a car.  Cars, buses and trains cannot run without fuel. Food gives you the fuel and energy to go!  If you don’t eat your mind and body can’t go fast like it was intended to.

2. Breakfast is a very important meal

Our bodies always need energy, and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired.  Start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread, perhaps with lean meats.

3. Eat lots of different kinds of foods every day, not just candy and sweets.

You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.  You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Don’t forget your daily  vitamins

Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth.  Make sure to take a daily vitamin in the morning with your breakfast.

5. Eat fruits and vegetables with your meals and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total.

6. Fat facts. Too much fat is not good for your health

Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance.

7. Snack Smart! Eat regularly and choose healthy snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be nuts, raisins, fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

8. Quench your thirst. Drink plenty of water.

Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day. Usually – but not always – your body will tell you this, by making you feel thirsty. Plain tap water, bottled water, fruit juices, Crystal Light, tea, and milk are all acceptable.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too.        Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like  kickball, football at break times are good for giving the body a workout. Swimming is a great sport for keeping you healthy.

Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease.  Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases.  Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.

Let’s get busy and make a difference in the lives of our kids. You have an opportunity to help kids form healthy habits.  They could be your kids, grand kids, nieces or nephews or neighborhood kids.

Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.

Leave a comment

Filed under Health and Wellness