Archive for April, 2009

Week Twelve- Reflecting on Your Health

Posted on April 7, 2009. Filed under: Healthier Living |

This is technically our last week of the three month healthier living program, but it doesn\’t stop here!  As I have learned myself, not all of the weekly challenges resonate with you completely, and I have not followed through with all of them every week.  This week\’s challenge is to actually reflect on which challenge or challenges you liked the best and do them again this week.  The three month healthier living program won\’t change everything about you, and the only way you are going to continue getting healthier is if YOU choose to do it yourself.  For myself, I have planned to start the three month healthier living action plan over again and continue to repeat it until some of the challenges stick with me and become routine.  Here is a list of the challenges week by week.  Please pick your favourites and do them again!

Week 1- Take the stairs

Week 2- Park far away

Week 3- Look at the nutritional info

Week 4- Don\’t have portions bigger than your hand

Week 5- Have no more than 2 portions.

Week 6- Drink lots of water

Week 7- Know your BMI

Week 8- Cutting down on calories

Week 9- Eating more roughage foods

Week 10- Get Active

Week 11- Cardio workouts

This weeks optional fast/challenge is to try and compliment someone from your family or close friends once a day.

Week 11  Back to Table of Contents

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Assessment for Week 11

Posted on April 7, 2009. Filed under: Healthier Living |

1) Did you attempt to fit more cardio into your week?

2) What did you like about it? What did you dislike?

3) What would be some cardio exercises that would fit into your schedule and your life?

4) What kind of cardio can you participate in with others?

Week 11   Week 12

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Week Eleven: Cardio Time!

Posted on April 6, 2009. Filed under: Healthier Living |

In these next two weeks, I am really going to push you, and myself to get active and get some REAL exercise.  Cardiovascular exercise is the type of exercise that gets your heart rate going.  It’s the kind of exercise that pushes your muscles and makes you out of breath.  To be honest, it’s the kind of exercise that we usually don’t want to do.  But this week, let’s do some cardiovascular exercise.  I have found 20 good reasons that we should do some cardio this week.  Here you go:

1) Instant feel good.  You will feel invigorated for hours after cardio.

2) Train your heart.  The heart is a muscle, and cardio is its strength training.

3) Weight loss!

4) Increased endurance and stamina throughout the day.

5) Increased confidence.

6) Healthy lungs

7) Helps weight lifting results show through. It burns the fat close to the muscles.

8) Increases metabolism for up to 24 hours.

9) Improves immune system.

10) Reduces stress.

11) Improves circulation.

12) Increased bone density.

13) Sleep better

14) Relief from depression and anxiety.

15) Reduced risk of some cancers.

16) Reduced risk of heart disease.

17) Lower blood pressure.

18) Decreased resting heart rate.

19) Lowers cholestrol.

20) Live longer!

Some ways of doing a cardio workout are: biking, jogging, running, sports, (Wii doesn’t count), swimming, etc.  Think of anything that will get your heart rate up, and you are good to go!

Assessment for Week 11

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Assessment for Week 10

Posted on April 6, 2009. Filed under: Healthier Living |

1) Did you get active this week?

2) Think of all the ways you were active.

3) Did it feel good?  Did it feel bad?  Why?

Week 10    Week 11

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Assessment for Week 9

Posted on April 6, 2009. Filed under: Healthier Living |

1) Did you try and eat more roughage foods this week? Y/N

2) How can you try and incorporate high roughage foods into your regular diet?

3) If you did try and eat more roughage foods this week, did your body notice a difference?  If so, what?

Week 9    Week 10

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Assessment for Week 8

Posted on April 6, 2009. Filed under: Healthier Living |

1) Can you think of 500 calories that you could give up this week?  Where are they?

2) HOW are you going to make sure you lessen your calorie intake by 500 calories/day?

3) Reflect on your BMR.  As you get older, can you tell that it is harder to eat what you want and stay the same size?

4) What can you do to raise your BMR?

Week 8    Week 9

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