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Healthy Reflections
In this Issue (Volume 1, Issue 5, May 2005) Featured Article: Burn More Calories in Less Time Specials for the Season: Fitness and Coaching In the Spotlight: 90 Day Challenge Client – Pam Kirby Reasons to Exercise: Diabetes – Yet Another Reason To Exercise A Note From Fran 'Tis the Season to Get Out of Your Own Way I absolutely adore the spring/summer seasons. I find it's always my opportunity to change my thinking and habits by doing things a little differently at home and at work. I ride my bike more to and from the grocery store. I work in my garden. I consciously eat a variety of foods adding a splash of color to my plate with zucchini, avocados, 
red and yellow peppers and assorted melons. Most of all I enjoy this time of the year because it reminds me of the need to create new positive habits and beliefs and to stay out of the "I can't do that" or "it's impossible for me" zones.
Jackie Jaye-Brandt, psychotherapist and wellness consultant to the Motion Picture & Television industry writes of this in her book "Undieting, Undoing the Diet Mentality and Staying Fit Forever." Brandt states, "Our thinking naturally moves us in the direction of our goals. If we do not consciously choose goals then our thinking usually moves us in the direction of fears. The only thing bigger than fear is intention. This means that when we set our intention or goal, we have now taken any fear that we might naturally drift toward and we have replaced it with something far more powerful. Creating intention or setting a goal is the most important thing we can do to combat our fears." Simply put, the best way to reprogram our thinking, attitudes, and beliefs is to create new, positive thoughts, attitudes and beliefs. So perhaps like me you can choose the spring and summer months to revitalize your life with a few positive, healthy habits. Take a Pilates class. Sign up for salsa lessons. Go for a powerwalk through the Arboretum. Just shake it up and get moving!!! To your health, 
franb@aerobodiesfitness.com Executive Coach and CEO – Aerobodies Fitness, Inc. Featured Article Yes! You Can Burn More Calories In Less Time! In this seemingly time-starved era, people are searching for short cuts to get things done in less time. The drive-thru, remote control, microwave, internet… all save us time. The interesting thing is that each of these always keeps us sedentary and while we save time, we are still busy. Where did all of the time go that these inventions have saved? Well, I can't answer that, but I can help you save time with your exercise program. Burning more calories in less time may seem like a wild infomercial claim or too much work, but I have good news. It does work and with less effort than you might think. I asked my friend Lynn to perform an informal study to prove the point. One of Lynn's favorite forms of exercise is walking around a lake near her home. The lake is about one mile around with beautiful scenery. I asked her to wear a Caltrac (a small pager-like device worn on the waistband to track calories burned) and to do two different types of workouts at the lake in the same week. The first workout consisted of walking with her friend. The friend brought her baby in a stroller and the ladies walked briskly, twice around the lake. While it was not quite a power walk, they passed a few slower people on the path and felt they had a good workout. The walk took them 46 minutes and Lynn burned 269 calories. A few days later, Lynn went back to take the same path twice around the lake. This time though, she was to add one to two minute intervals of jogging sandwiched between three to four minutes of quick-paced power walking. The results? Lynn went the distance, jogging for several short intervals that totaled nine minutes. The workout took her only 30 minutes (a time decrease of 16 minutes) and she burned 330 calories (an increase of 61 calories)! The best part was that she didn't mind the jogging. Many people have an old-school view of jogging and don't realize that a minute here and there is not only doable but makes a huge difference in their results. Lynn will continue to enjoy walking with friends, but the majority of her workouts have taken on a more productive nature! May Sales & Specials Having trouble staying focused? Whether it's at home or work, staying committed to what we say we want can be a challenge. Helping you clear away the issues that clutter your life and keep you off balance are what having a coach is all about. From now until May 25, Aerobodies is offering a *free* 30-minute coaching consultation with our CEO, Fran Dean Bishop. This is a limited offer and will only be extended to the first five persons to contact Fran at franb@aerobodiesfitness.com Take off those last 10 pounds! It's time for sun and fun. Is your body ready? If you need a little help preparing your body for that perfect sundress consider how Fitness By Phone can help. Your Master Fitness by Phone® Coach will help you: Call (703) 642-8577 today for a free consultation to see if Fitness by Phone® is right for you. We have five spots left in our coaching schedule this Spring. If you want to approach summer more fit and confident, call today! In the Spotlight 90 Day Challenge Client – Pam Kirby 
"This class did A LOT to jump-start my enthusiasm for making healthy choices and changing small aspects of my everyday living so that I feel better--physically, mentally and psychologically. I am much more aware of what I am doing and not doing for my body. I make choices consciously about what to buy at the grocery store, how big of a portion to take, whether to take the elevator or the stairs, whether to get up 20 minutes earlier to do some yoga, etc. Just yesterday, I found myself explaining to my sister that green leaf lettuce is so much more nutritious than iceberg, which she usually buys. I also let her in on the fact that her waste should float and not smell really bad! I eat apples, cheese sticks, and nuts when I get the munchies; and, the temptation to visit the Borders cafe for a slice of cheesecake is lessening. I have a bowl of Kashi cereal every weekday morning. I'm moving around more at work and it feels so good. Thank you so much for pumping me up!"
Reasons to Exercise Diabetes - Yet Another Reason To Exercise Need another good reason to exercise? You got it - prevention and/or control of diabetes is a great one. Simply put, diabetes makes it difficult to control blood sugar. There are two forms of this disease: Type I (also insulin-dependent or juvenile-onset diabetes) and Type II (also non-insulin-dependent or adult-onset diabetes). We will focus here on adult-onset as it is the most common form, affecting 90-95% of all diabetics, and is preventable and/or reversible in most cases, unlike juvenile-onset. The consequences of adult-onset diabetes are serious. It can lead to blindness, reduced circulation, cardiovascular disease, nerve damage and, in severe cases, limb amputation, and death. Here are several risk factors for developing Type II diabetes: The good news is Type II diabetes can be controlled with proper nutrition, exercise and, if necessary, medication. Many of the risk factors including high blood pressure, activity level, cholesterol, and triglycerides can be improved to reverse diabetes. And, if you are at risk but are not diagnosed, you can use nutrition and exercise to prevent or at least reduce your risk of developing this disease. If you have diabetes, a registered dietician can help you with an eating plan to control your blood sugar and reduce many of your risk factors. To locate a professional near you, go to www.eatright.org. A change in diet alone will not control diabetes. Consistent exercise is a crucial component and the proper amount and type of exercise will help control weight, blood pressure, blood lipids, blood sugar levels, increase circulation, and reduce your risk of cardiovascular disease. Below are general exercise guidelines for Type II diabetics: The best news is that this disease is controllable and often preventable, especially when quick and proper action is taken. Is that good reason enough to exercise? Fed up with diets and exercise that don't work? You're not alone! Call (703) 642-8577 or email us For monthly fitness tips and strategies, sign up today for your complimentary subscription to Healthy Reflections (sign up a friend too!). Don't miss the next issue! Call (703) 642-8577 or email us today. |
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Volume 1, Issue 5: May 2005 MAY SALES SPECIALS |
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Fitness Alert…
Take off those last 10 lbs! It's time for sun and fun. Is your body ready? If you need a little help preparing your body for that perfect sundress consider how Fitness By Phone can help. read more |
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Coaching…
Having trouble staying focused? Whether it's at home or work, staying committed to what we say we want can be a challenge. Helping you clear away the issues that clutter your life and keep you off balance are what having a coach is all about. read more Call (703) 642-8577 or email us today! |