Tracking Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Tuesday, May 21, 2013

Food To Chew On:

Tuesday -  A Decision About Our Decisions

 Joel 3:14(NKJV)

 Multitudes, multitudes in the valley of decision!

For the day of the Lord is near in the valley of decision.

 

The only thing more important than our decisions is what the Lord decides about our decisions…~Amen~

 

 Today is “Tracking Tuesday.” We are making major tracks in the sand as for eating right and exercising. I’m not going back to the old ways of living and being inactive.

Keep Up  the Great!!!! J

 

Elderly Balance Exercises For Seniors to Help Prevent Falls

Well then, how does our balance work?

elderly balance 2Our balance system is truly amazing!

When we rise from a chair, climb stairs and walk outside on uneven terrain there is cooperation between the brain, nervous system, muscles and bones which help keep us from falling.

Our body can do this by way of three systems. 

• Visual cues come from our eyes and tell us all sorts of information about our environment. Our eyes help us see and prepare for potential dangers and obstacles which can prevent falls.

• Internal spatial orientation tells us where our arms and legs are positioned in space. For example, if you close your eyes and then lift your arm and wave it about your head, you know where your arm is because of this inner sense of feedback.

 • The inner ear also contains a fluid-filled semicircular canal which gives us important information on the position of our head and its movement in space in relation to gravity.

 This is why we get seasick or car sick when there is a lot of head movement and ground movement.

When all these systems are working together automatically with our musculoskeletal system we can stay active and independent, preventing falls and improving your elderly balance.

 

Discover the Best Pilates Workout for You  

So what does this all mean? People want to enjoy what they are doing for their fitness routine and above all benefit from the hard work they put into it. The variety comes from the need to find the “right fit”. We know we need flexibility, strength, cardio and we want to enjoy the path we take to achieve it. We know that Pilates seems to be the way to go, but then all the choices combined with it.   For me, the one thing that is constant throughout all of these is that the core abdominal work taught by Pilates is the pillar behind long-term fitness results.         

 

 

A Healthy Menu For

   Tuesday

By following the Health and Human Service Department's "Dietary Approaches to Stop Hypertension" program, you will eat well and help lower your blood pressure. Begin your day with 3/4 cup of bran cereal with a banana in low-fat milk, a slice of toast and cup of orange juice. For lunch, eat a chicken salad sandwich on whole wheat with Dijon mustard, a cup of salad with a teaspoon of low-fat Italian dressing and a cup of fruit cocktail. Dinner consists of three ounces of eye of the round beef, two tablespoons of fat-free beef gravy, a cup of green beans and a small baked potato. Snack on unsalted almonds, raisins and a half cup of nonfat fruit yogurt during the day.

                http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-52113.html

Major Monday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt 

Monday, May 20, 2013

Food To Chew On:

Monday – Tear Up Your Hit List

Jonah 4:2 (NKJV)

So he prayed to the Lord, and said, “Ah, Lord, was not this what I said when I was still in my country? Therefore I fled previously to Tarshish; for I know that You are a gracious and merciful God, slow to anger and abundant in lovingkindness, One who relents from doing harm.

Thought For The Day:

Today is the day to let God deal with our judgmentalism  and exclusiveness so that we can receive and express mercy…. ~Amen~

 

Happy Major Monday, we are making major steps to a better health and wellness.. as we continual the great work, we are seeing some wonderful results….

So Keep Up The Great Work You Are Worth It!!! J

 

Elderly Balance Exercises For Seniors to Help Prevent Falls

(You don’t have to be elderly or a senior to prevent falls)

The ways this section will help you improve include:

 •Strength: Create improved torso and leg strength to increase you stability.

•Safety:  Increase your ability to rise from a chair, walk and exercise.

•Mobility: Achieve a lasting ability to get around more easily.

•Activities: Enjoy those tennis lessons or bike riding again.

•Social: Get out and enjoy your friends and family.

 

The ways this section will help you improve include:

•Strength: Create improved torso and leg strength to increase you stability.

•Safety:  Increase your ability to rise from a chair, walk and exercise.

•Mobility: Achieve a lasting ability to get around more easily.

•Activities: Enjoy those tennis lessons or bike riding again.

•Social: Get out and enjoy your friends and family.

 

Discover the Best Pilates Workout for You

•Yogalaties is a reminder to slow down and be mindful of the precision and control required to execute each move with purpose. Taking the time to get to know how your body feels in one position over another and how the smallest of body positioning changes can make huge differences in the body’s response. Since so many people still think Yoga & Pilates are the same thing, it’s good to have them combined to create a naturally soothing body workout.

•Cardiolaties is a faster paced work out to get that much needed aerobic element into the mix for you. A firm knowledge of the Pilates mat work is essential to taking this type of class. Each mat exercise is going to come at you quickly and it’s necessary for your form to be spot on and your ability to engage your core muscles properly is inherent. Then you come to the standing portion which may include any number of aerobic type moves and may include the use of light weights. Often this is set to an upbeat music lineup.

 

A Healthy Menu For

Monday

 Starting your week with a boiled egg, a toasted whole wheat English muffin with a tablespoon of fruit spread and an orange for breakfast, a bean burrito for lunch, and three ounces of baked white fish, a cup each of zucchini and red peppers and a small baked potato for dinner.

 For vegetarians I recommend a cup of oatmeal with two tablespoons of wheat germ, an apple or pear and a cup of skim milk for breakfast. Try two cups of salad greens topped with a cup of mixed-fruit salad and a tablespoon of either balsamic or raspberry vinegar or fresh lemon juice for lunch. For dinner, eat a cup of cooked whole-wheat pasta with tomato sauce and four soy "meatballs," a cup of steamed broccoli and a half cup of orange slices. End your evening with a snack of eight tortilla chips and a quarter cup of salsa.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-52013.html

Seafood Saturday with HHWN

 

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Saturday, May 18, 2013

Food To Chew On:

Saturday – The  Unchanging Christ

Hebrews 13:8 (NKJV)

 Jesus Christ is the same yesterday, today, and forever.

Thought For The Day:

Oh Christ, in a world of change You never change so that I can keep on changing to become all that You meant me to be…..~Amen~

 

Happy Seafood Saturday, it is the weekend, and you have a long week working, paying bills, family activities, eating right & exercising and  now it is the weekend!! I like to say we all need a Blow It Day!! If today is the day you blow-it, then blows it by eating seafood, it is the best. I was brought up on eating seafood my father was Cajun from LA and we had all types of seafood… So Enjoy Your Weekend with HHWN!! J

 

Elderly And Senior Endurance Exercises Improve Your Heart Health

Guidelines for Endurance Exercise

• Make sure to stay with low-impact activities like walking, swimming, dance classes, and stationary bicycling.

• Stay in the Moderate of 12 to 14 exertion range.

• Build up to 30 minutes of continuous exercise.

• Exercise at least 3 days a week with 48 hours in between sessions.

 

Discover the Best Pilates Workout for You

Now spice it up if you want your feeling awesome and want more, (your body is responding), you feel stronger and in better control of your movements. Try a reformer, tower, or chair class. These are authentic types of equipment created by Joseph Pilates and have been finely developed over the years for optimal performance and endurance in a class setting. Let us now take a look at some of the otherlaties offerings.

•Barre Sculpt uses a combination of conditioning and stretching exercises and a ballet bar (barre), for stability. Short sets of precise movements at the barre and on the mat will help you in lengthening by perfecting posture and increased stamina is effected by a degree of aerobic work.

•TRX is a suspension training system with straps anchored to a door, a beam, a wall mount, or secure frame. It can be used by incorporating Pilates type moves while standing, laying on a mat, kneeling and using the suspension straps to support you or for resistance. Many of the moves done with the TRX setup will cause your core abdominal muscles to engage automatically! A bonus it’s an innate reminder you need to be focused on how you are stabilizing your body during movement.

 

A Healthy Menu For

Saturday & Sunday

Day Six

Top two slices of whole-wheat toast with 1 1/2 tbsp. of peanut butter and wash them down with 6 oz. of skim milk. At lunch, make a green salad topped with 4 oz. of grilled chicken breast, 1 cup sliced strawberries and 1/4 cup of feta cheese. Dress with 1 tsp. of olive oil and 2 tsp. of balsamic vinegar. At dinner out, order pasta with plain tomato sauce and eat just 1 cup. Have a large green salad and a small roll on the side. Dress the salad with low-calorie dressing. At snack time, have 1/4 cup of raisins and later, a banana.

Day Seven

Start your day with two whole-grain toaster waffles served with 1/2 cup of nonfat, plain Greek yogurt, 1/2 cup of frozen blueberries and 1 tsp. of honey. For lunch, have an egg white omelet with chopped peppers and onions. Have two slices of whole-wheat toast and 1 cup of fruit salad on the side. For dinner, broil 3 oz. of salmon and have with 1 cup of mashed sweet potato and 10 steamed asparagus spears. For snacks, enjoy a peach and later 1 tbsp. of peanut butter spread on two celery sticks.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51813.html

Fire ~ Up Friday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt,

 

Friday, May 17, 2013

Food To Chew On:

Friday – Even Before You Ask

Matthew 6:8 (NKJV)

“Therefore do not be like them. For your Father knows the things you have need of before you ask Him.

Thought For The Day:

Prayer is not to inform God of what He knows already but to receive solutions He has already planned.

Happy Fire ~ Up Friday, it is time to fire up our abs with fat burning foods that will help us lose the weight and keep it off… so we can eat plenty of fruit and try grilling  or broiling, using broth or water and every baking your meat besides of frying it in fatty oils. Stay active…..We Can Do This!!! We are in this together!!! J

Have a Wonderful Weekend with HHWN J

 

Elderly And Senior Endurance Exercises Improve Your Heart Health

Finding your correct training range for elderly endurance exercises

 

Pick one that will work for you and your situation.

Method 3: Talk Test: Still too complicated? Want a VERY easy method to tell how hard you are working and make sure you are training correctly and safely in your training zone?

Try the talk test. It doesn't get much simpler...

Basically, you should be able to speak in your normal voice and tone during your exercise session.

If you are out of breath and are unable to speak regularly, then you need to lower your intensity level by slowing down.

How's that? Easy, eehh?

 

 

Guidelines for Endurance Exercise

• Make sure to stay with low-impact activities like walking, swimming, dance classes, and stationary bicycling.

• Stay in the Moderate of 12 to 14 exertion range.

• Build up to 30 minutes of continuous exercise.

• Exercise at least 3 days a week with 48 hours in between sessions.

Discover the Best Pilates Workout for You

It is my humble opinion you should make a decision. If it’s all new to you, then start slow, and pick a level-appropriate mat class. Your best chance of getting the true idea of what Pilates offers is to go to a “Pilates Studio,” not just a place that offers Pilates as a hook. Start out with a classic mat routine that will introduce you to the Pilates lingo, how to use your body during the movement piece of the exercise and proper set up for the movement; for optimal benefit to you.

The best exercise programs get you accustomed to the changes gradually. Remember to be patient with yourself as it can take six to eight weeks before you see physical results. The euphoria from adrenaline will happen sooner though.

A Healthy Menu

Day Five

Have a cup of cooked oatmeal topped with 1/2 cup of skim milk, 2 tbsp. of raisins and 1 tsp. of brown sugar. For lunch, stir 1/4 cup of salsa into 1 cup of nonfat, plain Greek yogurt. Use as a dip for one serving of baked tortilla chips, 1 cup carrot sticks and a sliced red pepper. At dinner, make a mock pizza with a whole-wheat English muffin, 1/4 cup of marinara sauce and 1 1/2 oz. of part-skim mozzarella cheese. Toss a large green salad on the side with low-calorie dressing. Snacks for this day are 3 cups of air-popped popcorn topped with 1 tbsp. of shredded Parmesan cheese and a glass of red wine or a whole apple.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51713.html

Tango Thursday With HHWN

 Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Thursday, May 16, 2013

Food To Chew On:

Thursday – Present Confidence

Genesis 50:20(NKJV)

 But as for you, you meant evil against me; but God meant it for good, in order to bring it about as it is this day, to save many people alive.

Thought For The Day:

Lord, I trust You. You know what You’re doing You can take my mistakes and the difficulties others cause and transform them into good. Now don’t let me question in the dark what You have revealed in the light…~Amen~

 

Happy Tango Thursday, it is time to pull out your dancing shoes and get moving. Dancing is a wonderful way of losing weight, just let the music move you, as a result you will see your clothes are fitting looser and that is always good! So Get Your Groove On!!!

Have A Wonderful Tango Thursday with HHWN J

 

Elderly And Senior Endurance Exercises Improve Your Heart Health

Finding your correct training range for elderly endurance exercises

Method 2: Rate of Perceived Exertion:

Don't like the previous heart rate method? Too complicated?

Want an easier way to tell how hard you are working during your workout?

An easier method is to just rate your feeling of how hard you are working on the 6 to 20 scale.

This is called the "Borg Scale of Perceived Exertion."

• 6 No exertion at all

• 7 Extremely light

• 8

• 9 Very light

• 10

• 11 Light

• 12

• 13 Somewhat hard   "TRAINING RANGE"

• 14

• 15 Hard

• 16

• 17 Very hard

• 18

• 19 Extremely hard

• 20 Maximal exertion

 

For most older adult exercisers, you can work in the "somewhat hard" range which is 12 to 14. Give it a try.. it actually work quite well.

 

Discover the Best Pilates Workout for You

Bare sculpt, foam rollers, TRX, Pilates Rings & balls, cordialities, yogalaties, body rolling, and on and on. It’s great really that Pilates is being emulated and incorporated into so many styles of physical fitness. After all who doesn’t want to ride the wave that is Pilates!

So it begs the question what is true Pilates, what are the otherlaties, and how are you going to decide which is best for you? Is one of the forms harder than the other? Is it more beneficial to use the equipment or should you do classic mat classes, or try one of the otherlaties?

It is my humble opinion you should make a decision. If it’s all new to you, then start slow, and pick a level-appropriate mat class. Your best chance of getting the true idea of what Pilates offers is to go to a “Pilates Studio,” not just a place that offers Pilates as a hook. Start out with a classic mat routine that will introduce you to the Pilates lingo, how to use your body during the movement piece of the exercise and proper set up for the movement; for optimal benefit to you.

 

 A Healthy Menu

Day Four

Stir together 1 cup of low-fat cottage cheese and 1/2 cup of sliced grapes and have with a slice of whole-grain bread topped with 1 tbsp. of peanut butter. For lunch, make a sandwich with 1/2 cup roasted chicken, 1 oz. part skim mozzarella cheese and a slice of avocado on two slices of rye bread. At dinner, enjoy a homemade chef salad made with 2 oz. of natural ham, two chopped egg whites, romaine lettuce, chopped tomatoes and two chopped artichoke hearts canned in water. Toss with a low-fat, low-calorie dressing. For snacks, try 1/4 cup of chickpeas tossed with chopped cucumber, dill and lemon juice and later, three fresh apricots.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51613.html

Wiggle Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday, May 15, 2013

Food To Chew On:

Wednesday – The Anchor Behind the Veil

Hebrews 6:19 (NKJV)

 This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,

Thought For The Day:

Prayer in the Presence gives hope for the storms of life….. ~Amen~

 

 

Good Day Family…. Today is Wiggle Wednesday, do you know you can wiggle your way to fitness? Just by moving more …. Whatever your range of movement is… So Let’s  Get Our Wiggle On with HHWN!!! J

 

Elderly And Senior Endurance Exercises Improve Your Heart Health

Pick one that will work for you and your situation

Method 1: Maximum Heart rate: This method is the most precise when finding your training zone for your endurance exercises, but can be the hardest to learn.

Take a breath... and see if you can follow along...

• A good range for the typical senior exerciser is between 60% to 70% of your maximum heart rate.

• To find your maximum heart rate, subtract your age from the number 220.

• This is your maximum predicted heart rate for one minute. 

• For example, let's say you are 75 years old.

• 220 - 75 = 145 beats per minute.

• 145 is the maximum your heart can beat in a minute.

• 60% of 145 = 87 beats per minute (low end of range)

• 70% of 145 = 101 beats per minute (high end of range)

• Therefore your training zone is 87 to 101 beats per minute.

Since it is impractical to count your pulse for 60 seconds you can take a ten second count and multiply by six.

A 75 year old man needs to exercise between 14 and 17 beats when counting for 10 seconds.

• 14 beats in 10 seconds is your low range.

• 17 beats in 10 seconds is your higher range.

Review the 10 second counts so that you don't have to do math in your head while exercising. Slow down for the pulse count but keep your legs moving.

It is usually better to take your pulse at your wrist (radial artery)  instead of your neck ( carotid artery).

It is possible to press too hard on the carotid artery which could cause slowing of the pulse.  It is a good idea to take your pulse:

• Take your pulse at approximately 5 minutes into the exercise.

• Take your pulse again at approximately 10 minutes into your endurance exercise or after the hardest part.

• Take your pulse just after your cool-down.

•Wow..eeeehhhh!..., I know this sounds complicated..... but once you find how many beats per 10 seconds you need to have.... you are done!

 

Keep Fit, Enjoy Flexibility and Fast Track Your Career in Fitness

Since this all sounds great, you must be thinking but how can I get started?  Well as mentioned, the best way forward is to choose a fitness school that you can trust and enrol yourself in a course that will kick start your career in fitness. It’s very important to learn the ins and outs of the occupation, methods of instructing and leading people as well as the obvious; great exercise techniques and programs. A great way to choose a fitness school is to read through their testimonials, have a look through their website and pick up the phone to talk to someone about your future aspirations.

It’s never too late to make a change and start living the life you always dreamed of. A career in fitness offers job satisfaction, flexibility and of course the perfect way to maintain your physical and mental health.

A Healthy Menu

Day Three

Repeat the cereal breakfast, but have a sliced small banana in place of the berries. For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2 cup of drained, canned pineapple and later, have 20 almonds.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51513.html

Time Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday, May 14, 2013

Food For The Soul:

Tuesday – Keeping Up with Yesterday

2 Corinthians 6:2 (NKJV)

For He says: “In an acceptable time I have heard you,

And in the day of salvation I have helped you. Behold, now is the accepted time; behold, now is the day of salvation.

 

Thought For The Day:

The time of day I do not tell as some do by the clock or by some distant chiming bell set on some steepled rock. But by the progress that I see in what I have to do; either “Done O’clock” for me or only “Half-before through.”

 

Good morning family…. It is a beautiful day  or evening whatever your time zone is…. It is truly a blessing to see another day we have never seen before and how Jesus has kept us, it is a miracle!!! Thank You Father!! <3 Today is Time Tuesday,  it is time to make a change in our way of eating and exercising so we can have a full life span…. And not only for ourselves but we can pass on this life changing way of living to our family and friends as well…. 

 So Let’s Make That Change for Life… It Is Time!! J

 

Elderly And Senior Endurance Exercises Improve Your Heart Health

Finding your correct training range for elderly endurance exercises

 

 Endurance: Endurance exercises include brisk walking, stationary bike riding, running, low impact aerobics, swimming, water aerobics, cycling or any exercise that makes you breathe faster and your heart to speed up.

Endurance exercises or activates should be performed at least 2 times per week.

For optimal improvement in your heart and lungs and muscles, try 3 to 5 times per week.

Think of how much easier it will be to walk, grocery shop and play with your grandchildren!

Your workout should be intense enough to make your heart beat faster and your breathing to increase but not so high as to over stress your system.

This is your training zone. Try to work out in this range to get the most benefit out of your endurance exercises.

Below you will find three good ways of monitoring your intensity level for your endurance activities and finding your training zone.

 

Keep Fit, Enjoy Flexibility and Fast Track Your Career in Fitness

 

 

According to the Bureau of Labor Statistics (BLS), from the years 2010 to 2020, employment of fitness trainers and instructors was predicted to increase by 24 percent. That’s an incredible growth and much more than the average for other professions. If you need more convincing the BLS stated that “As businesses and insurance organizations continue to recognize the benefits of health and fitness programs for their employees, incentives to join gyms or other fitness facilities will increase the need for workers in these areas.”

A career in fitness means that you can also work around other aspects of your life as many people in the field are able to choose flexible hours for both part-time and full-time employment.  Your job doesn’t control you, you control it! Plus when you’re at work instead of being trapped behind a desk you’re actually engaging in physical activity and experiencing the satisfaction of helping other to achieve their goals.

 

 

A Healthy Menu

Day Two

Have two poached eggs on a whole-wheat English muffin with two slices of turkey bacon and a whole orange for breakfast. For lunch, try a sandwich made with two slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese, sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be a cup of minestrone soup with a large salad made with 3 cups of romaine lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string cheese with the other half of the kiwi and a glass of skim milk with one sheet of graham crackers.

http://anitahewitt.blogspot.com/2013/05/food-for-soul-ev-anita-hewitt-51413.html