Fix-It Friday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday, July 19, 2013

Food To Chew On:

For Righteousness Sake?

Matthew 5:10 (NKJV)

 Blessed are those who are persecuted for righteousness’ sake,

    For theirs is the kingdom of heaven.

Thought For The Day:

Are an winsome witness for Christ, who take a stand for what I believe?

Happy Fix-it Friday, it is time for fix whatever is wrong with your health… Life is so important… What good to have longevity and Poor Health? Something’s are worse than death…

So Take The Time and Invest in Your Health your body will thank you!!

Have a Safe and Healthy Weekend!! J

Falls And The Elderly & Seniors

When speaking of falls and the elderly, they occur in 35% to 45% of older adults over 65. Many of these falls are simply due to not lifting your feet high enough to clear items in your house or in the back yard.

Below I have made a great balance video that is fun and easy to do. All you need is some soft items to step over, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

To help you step better and lift your feet higher, I have made some challenging stepping videos for you to watch below. They will go a long way if you are concerned about falls and the elderly.

Does this sound familiar? You are in the back yard placing some of those lovely flowers you bought at the store around your patio.

Transform Your Metabolism with Exercise

Cardio Exercise & Metabolism

Cardio (Aerobic Exercise) is the best way to burn calories at a fast rate.

To burn more = hit your Target Heart Rate:

Target Heart Rate = 220 – your age = Max times your heart can beat per minute

Take pulse for 1 minute after intense exercise = Take pulse for 1 minute x 10

The more intense the exercise, the harder your muscle groups work = more lean muscle mass building!

(Interval Training, Cycling, Stair Master, Incline Treadmill, Aerobics w/weights, Pilates, Functional Training, Elliptical)

The more duration in the exercise, the more you break down muscle tissue = less lean muscle mass building and more fat burning!

(Walking, Running, Cardio Aerobics, Treadmill, Rowing Machine, Elliptical)

Interval Cardio Programs are best for cardio intensity workouts (Interval training on the Stationary Bike, Treadmill, Elliptical Stairmaster, Rower,

Stairmaster or Circuit Training)

Aerobic classes which burn calories and sculpt muscle include both cardio and resistance training (Step Aerobics, Resistance/Toning Classes, Bosu Classes, and Pilates, Fitness Yoga, Bikram Yoga)

Cardio is best in the AM when you can capitalize on higher metabolic rate = biggest short – term metabolic boost

Pure cardio classes have no permanent effect on RMR = only temporary = help you burn calories today but you will have to do cardio again each day to burn calories

It is important to develop cardiovascular fitness along with lean muscle mass.

A Healthy Menu For

FRIDAY

WIN suggests using smaller plates and bowls to help control portions. A small whole-wheat bagel with 1 tbsp. low-fat cream cheese, 1 container of light yogurt and 1 medium banana is a portion-controlled breakfast. Three ounces of grilled chicken on 2 cups of spinach with 7 walnuts and low-fat salad dressing with a small whole-wheat dinner roll is a nutrient-rich, protein-packed lunch. Two rice cakes with a wedge of Laughing Cow cheese makes a filling afternoon snack. Pasta primavera, made with 1 cup whole-wheat pasta, 2 cups mixed vegetables and 2 tbsp. of Parmesan cheese, is a delicious vegetarian dinner. Forty fresh grapes makes for a refreshing evening snack.