The Katdance Fitness News
February 2008
Table of Contents
Now Available!
Katie's DVD
Strengthen & Stretch
Announcing an Intuitive Eating Teleclass Are you tired of dieting? Could you use a different strategy for dealing with food? Call 410-757-8830 or CLICK HERE for more info.
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Dear Friend
It is hard to believe that one whole year has passed since I offered my 24-week Fitness by Phone® course, Intuitive Eating Tele-workshops, and 1-1 personal training from my new locale in Maryland.
By now, February, 2008, it is my hope that you have settled into a new routine, or continuation of your old one, if that is what suits you. I know that for myself, I am finally going to do a triathlon this year for two reasons: to set a new goal for myself, and to keep up with my 5-year-old daughter!
What have you decided to do this year? Will it be a 3K walking race? Or perhaps trying some Yoga classes? Perhaps you would like to focus on your Nutrition. Recently, I read about a nutritionist who also offers cooking classes and I thought what a fun way to pursue improving your nutrition and cooking!! Whatever you have decided to do, DO MAKE A DECISION. Remember that your decision does not have to last for 12 mos. Or 6 mos., or even 3 mos. In fact, if you discover in one month that things are not working, then give yourself permission to change your mind!
Isn’t this last thought a wonderful one? ---that our goals are not written in stone, and that we have the power to change our minds, our goals, our schedules~! Let’s face it, we have to do that when life throws us a curve ball, right?
So make at least one decision about your own personal health and fitness, and write down your goal.
You can store it away, and I promise not to ask you about it for at least 1 month!! Make 2008 your happiest and healthiest year yet!!
Best of health,
Katie
It's Never Too Late For Health
Do you feel that because you have not been living a healthy lifestyle (exercising regularly, eating a healthy, balanced diet, drinking only in moderation, not smoking, and maintaining a healthy weight), that it’s too late to reduce your risk of certain diseases – like heart disease and diabetes? Well, here is some good news. According to several studies published in 2007, by making positive changes in your lifestyle, you can improve your health and even reverse damage that has already been done. And it doesn’t take years, either!
In a study published in the Journal of Applied Physiology in January 2007, researchers found that after only 3-weeks of adopting lifestyle changes, participants experienced health benefits. 31 obese men were asked to eat a high-fiber, low-fat diet, and walk about 45-60 minutes per day on a treadmill. After 3-weeks, the participants reversed their tendency to type 2 diabetes and other heart risk factors, like high blood pressure, high insulin levels, and high cholesterol.
Another study found that even if these lifestyle changes don’t begin until later in life, there is still a good chance they will work. A study in the July issue of the American Journal of Medicine, revealed that people who eat right and exercise more can substantially reduce their risk for cardiovascular disease and death even if they’re in their 50’s or 60’s.
According to the study, eating at least five fruits and vegetables daily, exercising at least 2.5 hours per week, maintaining a healthy body weight and not smoking can lessen the chances of heart related trouble by 35 percent, and the risk of dying by 40 percent. The study authors stated, “Some people in middle age don’t change because they think the damage is done. In fact, in this study, the chances of dying or having a heart attack were reduced by one-third after just four years of living a healthy lifestyle.”
“Healthy living is the most powerful medicine of all. It requires no prescription, and all the side-effects are beneficial, too. It can, admittedly, be tough at times to get there from here, but it’s well worth it, and anytime is a good time to start.”
So remember, it’s never too late to adopt a healthy lifestyle and reverse or reduce your health risk. Begin to live healthier today, and live longer and stronger tomorrow!
80% of Americans suffer from lower back pain. It can be from an accident, a spinal injury, or poor muscle strength. Whatever the reason, this back strengthening exercise is designed to help you strengthen the small, postural muscles in the lower back and help with posture and reduce pain. (Note: if you do suffer from a herniated disc, or spinal stenosis – check with your doctor before trying this exercise)
Step one: Lie on your stomach on the floor with your forehead resting on your hands. RELAX your body into the floor with 5 deep, cleansing breaths.
Step two: Keeping your hips AND feet on the floor, gently raise your upper body off the floor as high as is comfortable. Hold for 1 second and then lower back to the floor.
DO NOT jerk your body up, but lift it slowly by squeezing your buttocks and lower back muscles. The movement should be slow and fluid.
Repeat 10 times, then raise up onto your hands and knees. Sit back onto your heels and allow your upper body to lower to the floor (child’s pose).
For more info about Katdance Fitness by Phone®, email: katiekatz@verizon.net,Or call 410-757-8830
©2008 Katdance Fitness
