Thoughts from a Fitness Trainer

2009-03-19T19:06:00.000-04:00

Asthma, a condition that strikes the small air passages of the lungs in episodes called asthma attacks, affects the lives of many people in this country.
Asthma attacks occur when smooth muscle cells clamp down on air passages, closing them off. This makes it much harder to get air in and out of the lungs, leading to wheezing and difficulty breathing. If the attack continues, the patient may pass out or even die from suffocation.
Although asthma patients may be symptom-free between attacks, they must live with the fear that another asthma attack may happen at any time. Fortunately, healthy food choices may help reduce attacks and alleviate symptoms caused by this debilitating condition.
Eat more:
Organically grown fruits and vegetables
Extra virgin olive oil
Flax seeds
Rosemary, ginger and turmeric

Eliminate milk and other dairy products which have been most commonly cited as increasing the severity of asthmatic symptoms.
Fruits and Vegetables
How does a hot plate of steamed, brightly-colored vegetables followed by a big bowl of sweet fresh fruit sound? In regions where people eat a diet rich in fresh fruits and vegetables, asthma occurs much less frequently.
One study showed that lung function declines in the winter when people eat less fruit compared to summer. Other studies have associated reduced lung function with a diet low in fruits and vegetables. Fresh produce is high in many nutrients that help the lungs, including vitamin C, vitamin E, selenium, and beta-carotene.
Fruits and vegetables also contain plenty of bioflavonoids, which can help to reduce free radicals in the body. Quercitin, which is found in high quantities in yellow onions, apples, and tea, has been shown to be especially good at combating free radicals. Two other important foods are garlic and onions, which also contain substances with powerful antioxidant activities. These vegetables may not only help get rid of the free radicals that contribute to asthma, they are also a zesty addition to a healthy diet.

Skipping Breakfast??

2009-03-19T19:02:00.001-04:00

Don’t Skip Breakfast

The results of a recently completed study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for fat gain. The risk of onset of type 2 diabetes is also raised.

Skipping breakfast may put you on the fast track to bodyweight gain and heart disease, according to a new study. Researchers found that healthy people who skipped breakfast for two weeks ate more during the rest of the day, developed higher "bad" LDL cholesterol levels, and were less sensitive to insulin than those who ate breakfast every day. High LDL cholesterol levels and impaired insulin sensitivity are both major risk factors for heart disease.

Researchers say skipping breakfast has become more common in recent years, perhaps due to efforts to drop fat or time pressures in the morning. But at the same time, the prevalence of obesity and overweight has also dramatically increased.

Eat Breakfast, Eat Less Later

In the study, which appears in a recent issue of the American Journal of Clinical Nutrition, researchers examined the effects of eating or skipping breakfast on calories eaten and burned throughout the day as well as circulating insulin, glucose, and cholesterol levels in 10 healthy women of normal bodyweight.

For two weeks, the subjects ate a breakfast consisting of a bowl of whole-grain cereal with 2% milk between 7:00 a.m. and 8:00 a.m. and then had a midmorning snack of a protein bar between 10:30 a.m. and 11:00 a.m.

The subjects then ate two additional meals and snacks at predetermined times every day and kept records of what they ate. After a two-week break, the same subjects then followed the same protocol but skipped the early morning meal and had the cereal
at lunch time (between noon and 12:30 p.m.). They then ate the other two meals and snacks at the predetermined times for another two weeks.

The results showed that when they ate breakfast, they ate about 100 fewer calories a day (an average of 1,665 calories a day vs. 1,756 calories a day over a three-day measurement period). Over a one-year period this is equivalent to preventing a 10-pound gain.
In addition, the results show that the negative effects of skipping breakfast on cholesterol and insulin levels may also increase the risk of heart disease and diabetes over time.

Breakfast for Champions

2008-06-17T17:38:00.000-04:00

When you fast you deprive your body of energy. One reason people can go 12 hours or so in the evening without eating is because most of that time they are in low-energy mode, sleeping or doing very sedentary activity. Cells are always active, even during deep sleep, so the body still uses energy. But it can rely on body-fat stores and carbs from the liver.
In the morning, after a night of not eating, the liver glycogen (carbs) is low. Breakfast replenishes these.
The longer you fast, the sooner you need energy, and the more energy you may need—especially if you lead an active life (waking up and walking the dog, exercising before work, running around at your job or after the kids).
Even when you’re not fasting, if you are using your body in a way that requires more energy (long, hard exercise, for example), you need fuel to meet those excess energy demands.
Many people can skip breakfast without feeling hungry. Depleted glycogen stores in the liver produce a state of ketosis, the early stages of the body’s starvation response. One of the side-effects of ketosis is a lack of hunger. If the body was truly starving, this is thought to be a way to preserve precious energy that might be wasted looking for unavailable food.
But not feeling hungry does not mean that you don’t need breakfast, or won’t benefit from eating it.
How long you can go all depends on when you last ate and how much you ate, and how active you are in the morning. Basically, the longer your evening fast lasted, or the more energetic you are in the morning, the sooner you should get some calories in your body.
A smoothie with fruit and/or yogurt and/or juice is a good start to the day. If you don’t have time to make one, prepare something fast like peanut butter on whole-grain toast. Or keep quick, easy snacks on hand to nibble on in the car (nuts, a prepackaged energy bar or shake, fruit).

Exercise Equals Health!

2008-04-07T19:22:00.002-04:00

Staying healthy can be as easy as just working out? Yes!

The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied. Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue.

Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one’s focus away from the external factors producing the stress.

Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies. All those promote a healthy immune system by lessening the body’s susceptibility to disease, while increasing the robustness of the immune system itself.Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body’s natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.

A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise.

Exercise programs, undertaken consistently and correctly, help improve body image - that’s one of most individual’s primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system. Relax and forget the pills...the simple secret to staying healthy is exercise!

Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"Click 886 and scroll to Workout Videosto enjoy 8 different exercises

News in Living Longer

2008-03-02T16:38:00.001-05:00

It's so easy to just relax and watch a little TV, but according to the Harvard School of Public Health, studies that have followed large groups of people for many years are all drawing the same conclusion: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body's systems function better and keeps a host of diseases at bay. According to the US Surgeon General's report, regular physical activity:Improves your chances of living longer and living healthierProtects against heart disease, high blood pressure and high cholesterolHelps protects against certain cancers, including colon and breast cancerHelps prevent or control type 2 diabetes Helps prevent arthritis and may help relieve pain and stiffness in people with this conditionHelps prevent the insidious loss of bone known as osteoporosisReduces the risk of falling among older adultsRelieves symptoms of depression and anxiety and improves mood If you already exercise on a daily basis - keep it up! If not, please consider taking a walk each day. Start off easy if you need to with a short 10 minute walk. From there, gradually increase your walking to 30 minutes a day - the results will amaze you! Your mood will improve, your energy levels will increase and you'll enjoy all of the health benefits above. Just a little effort gives you what is needed to live a long and happy life.Mollie McCarl, trainer and owner of Fitness Spa770-632-3595www.ptcfitnessspa.com351 Westpark WalkPeachtree City, GA 30269

Positive Energy in Exercise

2008-02-11T10:55:00.000-05:00

Changing your attitude is important in losing weight. You'll find that attitude is everything when you exercise. You must develop your ability to feel good in spite of your weight and current circumstances. Because they are only current, you can start changing how you feel and thus influence the outcome of your future. You are never stuck. Nothing is ever hopeless. You are never defeated. Do not give in to those kinds of thoughts and feelings. Begin feeling good now and thinking of good things now and move toward happiness and joy. Expect everything to work out and it will, but you must expect and know it for sure. Life is composed of ups and downs but if you maintain a joyful and positive outlook and can smile during you trials, you will experience many more ups than downs and maintain the perfect weight!

Mollie McCarl
Owner and Trainer for Fitness Spa
770-632-3595
http://www.ptcfitnesssspa.com
http://www.youtube.com/watch?v=gy07QxlykPI
http://www.youtube.com/watch?v=3ADJqBrYIh4

Good Nutrition!!

2007-12-29T11:15:00.000-05:00

Synergy or synergism (from the Greek synergos meaning working together, circa 1660) refers to the phenomenon in which two or more discrete agents, acting together, create an effect greater than the sum of the effects each is able to create independently. This is definitely true when it comes to a balanced diet. Good nutrition is vital to developing a fit body and every day there is more research appearing that proves the importance of eating a variety of plant foods. Recently, Dr. Rui Hai Liu, an associate professor in the Department of Food Science at Cornell University, appeared at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer to present some of his latest findings: "Different (raw) plant foods have different phytochemicals, these substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods." Clearly, a vitamin-mineral supplement is not enough. There needs to be a platform of whole food nutrition to build off of. Choose a whole food supplement to bridge the gap of the foods you are eating and the foods you need to eat more often. “The thousands of vitamins, minerals and phytochemicals in (raw) whole foods act synergistically together to create a more powerful effect than the sum of their parts, producing a result which cannot be recreated by supplements". This statement is from Jeff Prince, the vice president for education at the American Institute for Cancer Research. This is evidence that it is the synergistic combination of all pure raw whole food ingredients including nuts, seeds, grains, fruits, vegetables, berries, herbs, oils, & spices that creates a strong and healthy body. A great source of whole food nutrition is Juice Plus.

Variety is the spice of life. It is also the key to a balanced diet. Reward your body with a variety of raw foods and a good quality whole food supplement to give yourself the nutritional edge needed for perfect health!

http://www.juiceplus.com/+mm90183

EAT YOUR VEGGIES

2007-12-17T18:08:00.000-05:00

Things to ponder in the coming new year....
In order to remain fit and fabulous, we must both exercise regularly and eat a balanced diet rich in fruit and vegetables. According to new research from the Georgetown University Medical Center, fruits and veggies contain chemicals that enhance DNA repair in cells, which could lead to protection against cancer development. In a new study published in the "British Journal of Cancer" and by the journal "Nature" the researchers show that in laboratory tests, a compound called indole-3-carinol (I3C), found in broccoli, cauliflower and cabbage, and a chemical called genistein, found in soy beans, can increase the levels of two specific proteins that repair damaged DNA. This study is one of the first to provide a molecular explanation as to how eating vegetables could cut the risk of developing cancer and Eliot M. Rosen, MD, PhD, professor of oncology, cell biology, and radiation medicine at Georgetown 's Lombardi Comprehensive Cancer Center says, "It is now clear that the function of crucial cancer genes can be influenced by compounds in the things we eat, our findings suggest a clear molecular process that would explain the connection between diet and cancer prevention." The study was funded by the Susan G. Komen Breast Cancer Foundation and the National Cancer. These results are important in demonstrating to people how necessary it is to eat the recommended 9-13 fruits and veggies daily. So be sure to add a few extra servings to your meals and your body will thank you by keeping you healthy.

Mollie McCarl
Fitness Spa Personal Trainer
http://www.ptcfitnessspa.com/
770-632-3595
Comcast On Demand-go to 886-click-workout videos

Dehydrated?

2007-11-08T18:59:00.000-05:00

Most Americans are chronically dehydrated and don’t realize it. By the time your mouth feels dry, your body is in acute dehydration and serious problems may begin to show such as fatigue, high or low blood pressure, respiratory troubles, obesity, eczema, infections and a multitude of other issues. The human body consists of 70% water, the brain consists of 80% water, and blood consists of 90% water. Let’s face it; we rely on water as the basis of our existence — not Pepsi, juice, coffee, or beer. We need to ingest water in its purest form, free from any chemicals in order for our cells to remain hydrated and our body systems functioning as they should.
Can you drink 64 ounces of tap water? Chlorination makes tap water safe to use but it can also react with organic compounds to produce toxic substances. So, do you think that bottled water is healthier than tap water? In a four-year scientific study they tested more than 1,000 bottles of 103 brands, a third of them were found to contain contaminants such as arsenic and carcinogenic. Yet, bottled water is so popular and available almost everywhere: the bottled water industry enjoys annual sales of more than $35 billion worldwide.

I recommend restructured Alkaline water that helps to energize, oxidize, and reduce acid in the body. Most bodies are too acidic from the foods we eat. Alkaline water offers clean water without chemicals but has the minerals your body needs. Mention this article at Fitness Spa and we will be happy to offer you free alkaline water sample. We just bought our machine and are pleased with the results. It’s all about health!
Mollie McCarl
Fitness SPA
770-632-3595www.ptcfitnessspa.com

Tips for a Healthy Body

2007-08-20T17:07:00.000-04:00

Help Prevent Disease & Slow the Aging Process With These Super-foods!

Exercise is wonderful for the body, but feeding it is just as important. These five vegetable and fruit super-foods can slow the aging process and help prevent the three biggest killers. Add these delicious healthy super-foods to your family’s meals as often as possible.

Tomatoes - Decrease Cancer Risk With Tomatoes. The powerful antioxidant Lycopene, found in mainly in tomatoes, helps protect against heart disease, stroke, high cholesterol, osteoporosis and cancer. Cooked tomatoes are better because heat causes more Lycopene to be released. Buy the best: Choose dark red tomatoes and store fresh tomatoes at room temperature.

Blueberries - Help Prevent Heart Disease With Blueberries, bountiful with vitamin C, fiber and potassium. Preliminary evidence suggests that a component in blueberries might enable cells to break down fat and cholesterol, which helps keep arteries clear. Buy the best: Year-round, buy frozen berries labeled "unsweetened"” or whenever available fresh in season at your grocery’s produce department.

Broccoli - Help Beat Cancer. A National Cancer Institute study found that people who ate three servings of vegetables a day (especially those who included a half serving of broccoli or cabbage) were 40 percent less likely to get a cancer called non-Hodgkin’s lymphoma. Cruciferous vegetables, such as broccoli, have also been shown to lower the risk of ovarian cancer. Buy the best: Choose broccoli with florets or bud clusters that are dark green with some purple tinge.

Kale - Help Protect Your Eyes By Eating More Kale and other dark green leafy vegetables. They can significantly reduce the risk of heart disease and stroke. Kale is also high in the Antioxidants Lutein and Zeaxanthin, which protect the eyes and can reduce the risk of cataracts. Buy the best: Look for crisp, fresh, dark-green leaves, or buy frozen, chopped kale.

Sweet Potatoes - Help Lower Your Risk of Stroke. These flavorful dark-orange "spuds" are one of the highest sources of Antioxidants (such as Beta Carotene), which may help prevent heart disease, strokes and certain cancers. Sweet potatoes are also high in fiber and immune-boosting vitamin C. Buy the best: Choose sweet potatoes that are firm and have clean, smooth skins. Don’t confuse this vitamin-filled veggie for "less nutritious' yams.

Mollie McCarl
Fitness Spa
Personal Trainer and Nutritionist
770-632-3595

Yea for Nutrients

2007-07-11T19:25:00.000-04:00

We all know that eating right is the way to go, but here are some interesting facts to remember when you reach for the apple instead of the candy bar. Nutrients do not have immediate effects. It is gradual as the vitamins and minerals nourish the body. The business of nutrition is to build a better body. To do this Nature has to turn over body cells. Amazingly, a blood cell last only 60 – 120 days. In 3 to 4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in you body die and are replaced, even the DNA of your genes. In a year all your bones and even the enamel of your teeth are replaced, constructed entirely out of the nutrients you eat. For example, if you neglect a plant and then begin to take care of it again, the progress is slow, but soon you have a healthy plant. Our bodies react the same in that they will gradually improve in a healthy way with nutrient dense food such as fruit and vegetables.
I highly recommend Juice Plus as a supplement to your healthy diet. With its 17 raw fruits and veggies, it is a great way to help build healthy cells.

Mollie McCarl
Certified Personal Trainer
Owner, Fitness Spa770-632-3595

Nutrients Save Your Body

2007-07-11T19:14:00.001-04:00

We all know that eating right is the way to go, but here are some interesting facts to remember when you reach for the apple instead of the candy bar. Nutrients do no have immediate effects. It is gradual as the vitamins and minerals nourish the body. The business of nutrition is to build a better body. To do this Nature has to turn over body cells. Amazingly, a blood cell last only 60 – 120 days. In 3 to 4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in you body die and are replaced, even the DNA of your genes. In a year all your bones and even the enamel of your teeth are replaced, constructed entirely out of the nutrients you eat. For example, if you neglect a plant and then begin to take care of it again, the progress is slow, but soon you have a healthy plant. Our bodies react the same in that they will gradually improve in a healthy way with nutrient dense food such as fruit and vegetables.
I highly recommend Juice Plus as a supplement to your healthy diet. With its 17 raw fruits and veggies, it is a great way to help build healthy cells.

Mollie McCarl
Certified Personal Trainer
Owner, Fitness Spa770-632-3595

Scary News about common products

2007-02-22T14:17:00.000-05:00

Interesting info on hair products.

Kind regards,

Mollie

FOR IMMEDIATE RELEASE: Thursday, February 8, 2007
Contacts: Kevin Donegan or Marisa Walker, Breast Cancer Fund

Cancer-causing Chemical Found in Children's Bath Products

Womens Shampoos and Body Wash also Contaminated

WASHINGTON A hidden cancer-causing petrochemical has been found in dozens of childrens bath products and adults personal care products, in some cases at levels that are more than twice the U.S. Food and Drug Administrations lenient recommended maximum.

Laboratory tests released today revealed the presence of 1,4-Dioxane in products such as Hello Kitty Bubble Bath, Huggies Baby Wash, Johnsons Baby Wash, Scooby-Doo Bubble Bath and Sesame Street Bubble Bath. The tests also found the carcinogen in Clairol Herbal Essences shampoo, Olay Complete Body Wash and many other personal care products.

1,4-Dioxane is a petroleum-derived contaminant considered a probable human carcinogen by the U.S. Environmental Protection Agency and a clear-cut animal carcinogen by the National Toxicology Program. It is also on Californias Proposition 65 list of chemicals known or suspected by the state to cause cancer or birth defects. Because it is a contaminant produced during manufacturing, the FDA does not require it to be listed as an ingredient on product labels.

The problem of 1,4-Dioxane contamination in personal care products is highlighted in a new book, Safe Trip to Eden: Ten Steps to Save the Planet Earth from the Global Warming Meltdown, by David Steinman. The laboratory results were released jointly today at the National Press Club by Steinman and the Campaign for Safe Cosmetics, a coalition of U.S.-based health and environmental groups working to protect cosmetics consumers from toxic chemicals and hold companies accountable for the safety of their products.

Regrettably, 1,4-Dioxane contamination is just the tip of the iceberg, said Jeanne Rizzo, R.N., executive director of the Breast Cancer Fund, a founding member of the Campaign for Safe Cosmetics. Because the FDA does not require cosmetics products to be approved as safe before they are sold, companies can put unlimited amounts of toxic chemicals in cosmetics.

Steinman said parents should be outraged that companies are willing to spend a significant amount of money on entertainment licensing agreements that entice children but wont spend pennies to remove contaminants such as 1,4-Dioxane.

Consumers who have young children, as I do, have the right to expect the highest purity in childrens products, Steinman said. I call on American consumers to say no to dangerous petrochemicals in their childrens cosmetic and personal care products.

Contrary to what many consumers may believe, the FDA does not review or regulate cosmetics products or ingredients for safety before they are sold to the public and has no legal authority to require safety assessments of cosmetics.

Devra Lee Davis, professor of epidemiology and director of the Center for Environmental Oncology at the University of Pittsburgh Cancer Institute, said that the usual regulatory approach of assessing risk one chemical at a time does not account for the combined effects of very low levels of hidden contaminants in personal care products and from other sources. We must lower exposures to controllable agents that we know or suspect cause cancer, she said.

The FDA has been measuring 1,4-Dioxane levels since 1979, but because the agency has little authority or enforcement capacity over the cosmetics industry, it has worked with manufacturers to reduce levels on a voluntary basis only. In 2000, the FDA recommended that cosmetic products should not contain 1,4-Dioxane at concentrations greater than 10 ppm (parts per million); yet some 15 percent of products tested exceeded even these lenient guidelines. This limit, however, also does not take into account that babies exposed to 1,4-Dioxane from baby shampoo may be exposed at the same time to 1,4-Dioxane from bubble bath, body wash and many other products.

More than two dozen products were tested at Steinmans request by West Coast Analytical Service, an independent testing laboratory specializing in trace chemical analysis. Among the products tested:

Product Baby & Childrens Consumer Products	1,4-Dioxane concentration
Disney Clean as Can Bee Hair & Body Wash (Water Jel Technologies)	8.8 ppm
Disney Pixar Cars Piston Cup Bubble Bath (MZB Personal Care)	2.2 ppm
Gerber Grins & Giggles Gentle & Mild Aloe Vera Baby Shampoo	8.4 ppm
Hello Kitty Bubble Bath (Kid Care)	12 ppm*
Huggies Baby Wash Shea Butter	4.0 ppm
Huggies Natural Care Baby Wash Extra Gentle and Tear Free	4.2 ppm
Johnsons Head-to-Toe Baby Wash (Johnson & Johnson)	5.3 ppm to 6.1 ppm
Johnsons Kids Tigger Bath Bubbles (Johnson & Johnson)	5.6 ppm to 7.9 ppm
Johnsons Kids Shampoo Watermelon Explosion (Johnson & Johnson)	10 ppm*
Lil Bratz Mild Bubble Bath (Kid Care)	3.7 ppm
LOreal Kids Orange Mango Smoothie Shampoo	2.0 ppm
Mr. Bubble Bubble Bath Gentle Formula with Aloe	1.5 ppm
Rite-Aid Tearless Baby Shampoo	4.3 ppm
Scooby-Doo Mild Bubble Bath (Kid Care)	3.0 ppm
Sesame Street Wet Wild Watermelon Bubble Bath (The Village Company)	7.4 ppm

Adult Consumer Products
Clairol Herbal Essences Rainforest Flowers Shampoo	23 ppm*
Olay Complete Body Wash with Vitamins (normal skin)	23 ppm*
Suave Naturals Passion Flower	2.0 ppm
_{*Product was at or above FDA maximum}

Women and girls use an average of 12 personal care products daily, according to a 2004 survey conducted by the Campaign for Safe Cosmetics. The Environmental Working Group's interactive product safety guide, Skin Deep, allows consumers to find products free of common carcinogenic impurities like 1,4-Dioxane.

Biggest Loser Contest at Fitness Spa

2007-01-16T08:18:00.000-05:00

Inspired by the hit TV show, FITNESS SPA is looking for contestants for our Biggest Loser contestants beginning January 15th. Sign up to challenge yourself to a personal best. Each week there will be challenges and menus. Fitness Spa will weigh and measure you and the winner will get fun prizes. Prizes will be awarded for weight and also inches lost. This six-week competition will give you an opportunity to lose weight and inches while taking on fun challenges. Bring your friends!

One of the greatest ways to focus on your task of losing weight is to challenge yourself with others. Studies have shown that those who exercise with friends tend to stay the course and lose weight. 2007 is an excellent time to be your best. Why not try the Biggest Loser contest at Fitness Spa and see if this isn't the easiest way to your weight goal. Not only can you win great prizes, but you can work out with like minded gals who aren't there to impress anyone, but just ready to achieve their goals. See you at Fitness Spa, next to Kmart in Peachtree City!

Mollie McCarl

Certified Personal Trainer

770-632-3595

Healthy Ways to keep the Flu Away

2006-12-27T17:37:00.000-05:00

Dealing with the Flu - These days, many Americans are taking steps to deal with influenza or flu-like illnesses by enhancing the functioning of the immune system through diet, exercise and other positive lifestyle and health care changes. And if they do get the flu, they are taking a common sense approach. To prevent and treat influenza or flu-like illness that does not involve a fever over 103 F, pneumonia or serious complications which may require special medical intervention, here are a few suggestions that do not involve shots:

1. Wash your hands frequently.
2. Avoid close contact with those who are sick.
3. If you are sick, avoid close contact with those who are well.
4. Cover your mouth if you cough or sneeze.
5. Drink plenty of fluids, especially water.
6. Get adequate sleep.
7. Eat a healthy diet rich in vitamins and minerals, especially foods containing vitamin C (such as citrus fruits) and vitamins A and D (such as cod liver oil) and spend a few minutes a day in sunlight to help your body make and store vitamin D.
8. Exercise regularly when you are well.
9. Lower stress.
10. Consider including holistic alternatives in your wellness or healing plan, such as chiropractic adjustments, homeopathic and naturopathic remedies, acupuncture and other health care options.

Live your Dream

2006-12-26T17:19:00.000-05:00

Why not make this year different? You will lose that weight and discover peace of mind. You can achieve success in any area you choose if you follow these easy steps.

After choosing a goal, write it down. Close your eyes for 10 minutes and think it through. Imagine living your accomplishment and savor the details of the experience. How will achieving this goal impact your life? The more vivid your imagination, the greater are your chances of success.

Define a reasonable time frame. Even if your goal requires a great deal of time, break it into doable steps of not more than a few months each. If you want to lose 30 pounds, create two 15 pound 60 day goals.
Don't wait to encounter obstacles, consider them now. Ask yourself what is likely to stand in the way of your success. Be proactive and decide how you are going to deal with those roadblocks.
As an extension of #3, take a deep breath and level with yourself. What support are you going to need in order to make it through? Remember, your goal might require help from others. Who can you turn to when the going gets tough?
Finally, step away from your goal until tomorrow and reread your answers to the previous questions. Imagine what it will feel like once your goal becomes reality. Sense your pride ahead of time.

While these simple steps do not ensure success, this method has helped many people at our Center overcome some incredible challenges, one step at a time. Essentially it boils down to this: picture the end result, live your dream, want it intensely enough and know you'll succeed. May your New Year's resolutions pave the way for a journey of health, happiness and inner peace - Mind Over Matter!

Make Time for Yourself

2006-12-15T13:33:00.000-05:00

Just a little holiday hug and to say make time for yourself! Most people don't take enough time for themselves during the holidays, and as a result, they get worn out and stressedand become susceptible to illness. Take an hour a day for yourself. Exercise, even just 20 minutes a day, really does relieve stress and increase your long-term energy levels. Go on a brisk walk or do stretches, crunches, squats, and other exercises at home or at a friendly gym like Fitness Spa...Be sure to take your whole food vitamins and minerals every day. I really recommend Juice Plus with its 17 raw fruits and veggie in a capsule to keep cells healthy. To help your body wind down at the end of the day, drink some herbal tea. This, combined with a hot bath and soothing music can help bring on a restful night's sleep.

TIME TO GET ACTIVE

2006-12-13T07:14:00.000-05:00

2007 is right around the corner! It's time to Get Active. You know that life is longer and more fun when your body is active! Find wonderful ways to treat yourself with physical activity. Think about your daily schedule and look for opportunities to be more active. Tips for active moves.

Walk, cycle, jog, skate, etc., at work, school, or at the store.

Park the car farther away from your destination.
Get on or off the bus several blocks away.
Take the stairs instead of the elevator or escalator.
Play with children or pets. Everybody wins.
Take fitness breaks walk or stretch.
Perform gardening or home repair activities.
Turn off the self-propel option on your lawn mower or vacuum cleaner.
Use leg power-take small trips on foot to get your body moving.
Exercise while watching TV using hand weights or a stationary bicycle.
Dance to music.
Walk while doing errands.

2007 is waiting for you to have fun and do something physical! Come to Fitness Spa for great deals on a women's gym.

Mollie McCarl

770-632-3595

Fitness SPA

Simple Stretching Makes You Feel Great

2006-12-06T17:17:00.000-05:00

Don't have time to work out? Why not try stretching? It can be done anywhere and your body will thank you. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.

Benefits of stretching include:

Increased flexibility and better range of motion of your joints - Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.

Improved circulation - Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.

Better posture - Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stress relief - Stretching relaxes tight, tense muscles that often accompany stress. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

Basic stretches improve your flexibility on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.

Leafy Green Veggies help your Brain!

2006-11-25T12:11:00.000-05:00

Sure your depressed from eating so much on Thursday...but take heart and reach for a salad with leafy green veggies. Now that the Turkey is out of the fridge its time to help your brain with the food it craves. In a recent study published in the journal Neurology, researchers from Rush University in Chicago discovered that eating an average of 2.8 or more servings of vegetables a day over a six-year period slowed cognitive decline by 38 to 40 percent. And while all kinds of vegetables were included in this study, those that provided the most powerful protection were leafy greens. Leafy greens are overflowing with phytonutrients, fiber, enzymes, and antioxidants such as vitamin E, which are known to lower risk of cognitive decline. And in addition to their effects on the brain, these vegetables also help give you more energy, support your immune system, promote healthy digestion, and improve overall health. Whole food suppliments also are a huge help to your brain and body such as Juice Plus. (Let me know you need more info on whole food suppliments) You are going to need plenty of energy in the coming weeks of the Christmas crisis so why not help your body with some nice crunchy greens.

Hugs,

Mollie McCarl

Healthy Joints Need Your Help

2006-11-21T08:02:00.000-05:00

Your Joints Need Movement

Many people have the mistaken notion that theyre going to save their joints by not moving them. But the truth is healthy joints need movement. In fact, they thrive on it!

To understand why, think of your joints as movable hinges where your bones connect. Inside your joints is cartilage, which you can think of as a sponge. The cartilage is surrounded by a liquid, called the synovial fluid. Every time you move, youre drawing nutrients into your jointsand releasing waste. Both of which are critical to healthy joints.

Joint health is a clear case of use it or lose itand here are some easy ways to get moving.

No More Weak Knees

Knees are often our "weak links" when it comes to joints because they carry much of the weight and do so much of the work! "Knee strengthening" is really quadriceps strengtheningthat's the large muscle group that runs down the front of your thigh. Remember, your joints are no stronger than the muscles and ligaments that support them.

Heres how to strengthen your knees:

Sit in a chair with your back straight and butt tucked into the back of the chair. Place a towel under your knees for support, and slowly lift one leg to a horizontal position. Pause, holding the position for a count of three, then slowly lower your leg to the starting position. Then, repeat with your other leg. Work up to eight to 10 knee extensions per leg.
Sit on a high table or workbench, with your legs dangling. Suspend weights from your ankles, using a small bucket, purse or any pouch with a strap (start with two to five pounds). Lift the weight up while extending your knee as far as you can and hold steady for a few seconds. Then slowly lower the leg until your knee is again at a 90-degree angle. Repeat 1015 times, progressively increasing both the weight and number of reps.

Great advice from Dr. Williams

Vegetables slow mental decline!

2006-11-13T08:21:00.000-05:00

Eating veggies is brainy move

Study: They can slow senior mental decline

This is a great article by Ronald Kotulak in the Tribune Science Reporter (Oct.24, 2006) that helps show how important nutrients are to the mind.

Eating two or more servings of vegetables a day may slow a person's mental decline by about 40 percent compared with a person who consumes few vegetables, according to a six-year study of nearly 4,000 Chicago residents age 65 or older.

Consuming lots of fruit did not appear to offer the same mental protection, although fruit has been associated with a wide variety of other health benefits, said Martha Clare Morris, chief of Rush University Medical Center's Rush Institute for Healthy Aging.

The slowdown in the rate of cognitive decline experienced by people who ate 2.8 or more servings of vegetables a day is "equivalent to about five years of younger age" compared with people who ate less than one serving, Morris reported in Tuesday's issue of Neurology, the scientific journal of the American Academy of Neurology.

The study also suggested it may never be too late to reap the benefits of vegetable consumption. Older people who started eating more than two servings a day still showed a significant delay in mental decline, Morris said. One serving of a vegetable is generally equal to a cup.

The findings come on top of two earlier Rush studies indicating that the foods people eat may significantly affect their mental agility. Morris reported four years ago that eating foods high in vitamin E appeared to reduce the risk of Alzheimer's disease, and last year she found that eating fish had a similar effect.

Veggies full of antioxidants

Vegetables, especially those in the green leafy category, are brimming with antioxidant compounds like vitamin E, flavonoids and carotenoids that help snuff out cell-damaging free radicals, Morris said.

Eating vegetables with olive oil, vegetable oil or some other type of poly- or mono-unsaturated fats enhances the body's absorption of antioxidants, she added.

"This study is tremendously important," said Alberto Ascherio, associate professor of nutrition and epidemiology at the Harvard School of Public Health, who found similar results over a two-year period in the Nurses Health Study of more than 120,000 nurses. "It's not easy to capture the correlation between dietary behavior and cognitive function.

"This goes in line with previous evidence supporting the potential protective effect of vegetable consumption," he said. "Each of these studies is like a small step forward. In this field we don't have the critical experiment to answer the question once and for all. We have to get to the truth by small steps. It's a long process to try to understand what we can do to reduce cognitive decline."

Be Unstoppable

2006-11-10T07:38:00.000-05:00

The path that speeds us toward our dreams can be a challenging and complex one, so it's easy to get bogged down in confusion and insecurities. We often hesitate at the start of that path of exercise doubting our capabilities for success. Move forward joyously, eager to discover what you can achieve. You must work diligently to fulfill your potential and to accomplish your individual missions. Within you is the power to make positive progress on your journeys to health and fitness. Ignore the barriers that your thoughts may give you. Yes, you may have failed to follow through in the past, but that is who you were, not who you are. Enthusiastically try your best to realize your objective and enjoy the accomplishments that following through provides in fitness.

Be Unstoppable

2006-11-09T21:41:00.000-05:00

Just say "no" to over vaccinating

2006-11-09T18:21:00.000-05:00

In the United States, state governments are bribed with money bonuses through CDC grants to achieve high vaccination rates in public schools. Mass vaccination is big business. The dozens of doses of vaccines that doctors are now telling children (and adults) they must have has created a cash cow for pediatricians and drug companies. The body is created to fight off disease with healthy cells from nutrition. Over-vaccinating has created a weaken ability in the body to fight on its own. One-day-old children are being vaccinated for Hepatitis B. There is no data showing infants are getting Hep B so why are they getting all these unnecessary shots? The drug companies make their money by shoving vaccinations in young children. Autism has gone up 300% in 3 years. Why? The link is being made to 30 shots of vaccinations before the child is age 10. The mercury in these vaccinations causes incredible damage to the brain. A child would have to weigh 300 pounds to be able to absorb the amount of mercury being forced into their system. Keep your child healthy through raw fruits and vegetables.