Keep Movin Blogcast http://keepmovinblogcast.com Keeping you Healthy and Fit. Wed, 08 Feb 2012 19:53:53 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 keepmovinblogcast.com. all rights reservedHealth,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,MindHealth/Fitness & Nutritioncontact@myhealthylivinghabits.comShane Paul WalkerShane Paul WalkernoHealth,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,MindA podcast empowering you with tools and information to keep you healthy and fitA podcast empowering you with tools and information to keep you healthy and fitkeepmovinblogcasthttp://feedburner.google.com Cheat Days http://feedproxy.google.com/~r/keepmovinblogcast/~3/bSqu0cIH8mk/cheat-days http://keepmovinblogcast.com/cheat-days#comments Wed, 08 Feb 2012 19:33:32 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=382 Allowing yourself a cheat day can damage your diet. Research has shown that individuals who eat consistently seven days a week often have more success reaching fitness goals than those that stick to their diet five days a week. It is important to let yourself indulge but it is also important not to use that as an excuse to justify back-tracking your entire weeks efforts.

If you feel you have to cheat, try cheating on a meal instead of an entire day.

 

 

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]]> http://keepmovinblogcast.com/cheat-days/feed 0 http://keepmovinblogcast.com/cheat-days?utm_source=rss&utm_medium=rss&utm_campaign=cheat-days Signs of Good Health http://feedproxy.google.com/~r/keepmovinblogcast/~3/SkV6itE6WRs/signs-of-good-health http://keepmovinblogcast.com/signs-of-good-health#comments Wed, 01 Feb 2012 17:24:34 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=376 When starting a health or fitness regime it is easy to get caught up in numbers such as weight and/or body fat. However, there are other health signs that are less obvious that one should keep in mind.


Lung Capacity: This can be improved by enhancing your cardiovascular health and by staying away from smoke (both primary and secondary sources).


Good HealthMood Swings: Research has shown that those with a healthy body image are generally more optimistic and more stable with their emotions. Being active also helps provide energy, decrease stress and increase a feel good emotion. In addition, there is a link between depression and being overweight.


Stress Levels: Being active can decrease stress levels and having high stress levels may have an adverse affect on emotional eaters.


Skin Complexion: Research has shown that individuals getting the recommended nutrients often have smoother complexions. Diets high in fat and/or sugar often lead to breakouts and diets lacking in nutrition often show in the form of a dull complexion.


Happy Hearts: The healthier you are the more efficiently your heart should work. Signs of a healthy heart can be seen in improved cholesterol levels. Another healthy heart signal is an improvement in your blood pressure. In addition, your resting heart rate often improves with increased heart health.


Glucose: Blood sugar levels should be monitored. It is extremely easy for individuals to underestimate the amount of sugar that is added to foods that seem healthy. Keeping tabs on glucose levels is vital to prevent diabetes and ensure balanced glucose levels are maintained.


ZZZZZs: Sleeping well is a sign that you are eating properly and getting an adequate amount of activity in a day. Receiving adequate rest also affords your body the time to physically, mentally, and emotionally recharge.


 

 

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]]> http://keepmovinblogcast.com/signs-of-good-health/feed 0 http://keepmovinblogcast.com/signs-of-good-health?utm_source=rss&utm_medium=rss&utm_campaign=signs-of-good-health Benefits of Having Strong Abs http://feedproxy.google.com/~r/keepmovinblogcast/~3/h3t5EEjlbLg/benefits-of-having-strong-abs http://keepmovinblogcast.com/benefits-of-having-strong-abs#comments Wed, 25 Jan 2012 19:33:42 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=364 Most that seek out guidance on the abdominal muscles usually look for things that will make them lose belly fat or get ripped abs.  Although these things are great to strive for, there are also tremendous health benefits for having a strong ab section.  This article will explore the various benefits for having a strong mid-section.

 

Having a strong mid-section is beneficial for your back; especially your lower back.  This day in age, we spend most of our time sitting at a desk, sitting in a car, or sitting on the couch.  Studies have shown that those with a bigger waistline are more prone to back problems.  If steps aren’t taken now to strengthen your abdominals, by the time you are old and gray, it is going to be very difficult to accomplish even simple everyday things.

 

Having strong abs also reduces sport and other activity related injuries.  During the course of playing a sport or exercising it is important that your abs be able to compensate for any sudden jerks, twists or turns.  Strong abdominals will lessen your chance for injury considerably.

 

By strengthening your core and tightening your lower back, your posture will also improve. Having a healthy posture will also reduce back problems.

 

Finally, just the act of working your abdominal muscles will increase your body’s core strength and burn calories!  You will also feel great afterwards.



 

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]]> http://keepmovinblogcast.com/benefits-of-having-strong-abs/feed 0 http://keepmovinblogcast.com/benefits-of-having-strong-abs?utm_source=rss&utm_medium=rss&utm_campaign=benefits-of-having-strong-abs Health Hazards – Follow These Simple Tips to Lose Weight http://feedproxy.google.com/~r/keepmovinblogcast/~3/BGLPAf7RO2c/health-hazards http://keepmovinblogcast.com/health-hazards#comments Wed, 18 Jan 2012 19:44:13 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=354 Weight gain has been a problem that has been “growing” for a long time. There is not one single cause for weight gain but it is usually a combination of things that build up over time. Here are some of the health hazards that hinder us from reaching our goals. These are some of the fat traps that can sneak up on us.

  1. Rest/Relaxation. In a fast paced world we are easily offered the excuse that we need rest and relaxation. During a normal day many Americans are either sitting at a computer or television, or driving from place to place. It is important to be able to identify the difference between rest and just being sedentary. Try to work in a little exercise during your day. You may be surprised how a small amount of activity can actually increase your level of energy.
  2. Work. Many of us spend our workday emailing or talking on the phone. Often times even meetings are held over telecom. Try to squeeze in an afternoon walk each day or make it a point to go over to discuss action items with coworkers rather than emailing.
  3. Finances. Many people justify eating poorly because it is expensive to eat healthy. Fast food and quick processed meals can be tempting when shopping on a budget. The truth is that buying and preparing fresh foods can often take the same amount of time to prepare. Buy fresh produce by what is on sale and then browse the web for quick healthy meals made with your sale price ingredients.
  4. Just a taste. There is always a candy dish, leftover pastries, a burger joint, etc everywhere you turn. You may not be hungry when you leave the house in the morning, but it is always handy to have healthy snacks on hand. This way if you are ever hungry you have a healthy alternative to picking here and there on less nutritious foods.
  5. Time. Everyone is so busy; there is no time to exercise and no time to sleep. The alarm clock can be our biggest health hazard. Cutting back on your sleeping hours is more detrimental to your health than it seems. Not only do you not have the energy to be active, it also makes you eat more because your body craves high fat foods to counteract its exhaustion. Try to get 7-8 hours of shut eye to ensure your energy, stress, hunger, and activity levels stay balanced.

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]]> http://keepmovinblogcast.com/health-hazards/feed 0 http://keepmovinblogcast.com/health-hazards?utm_source=rss&utm_medium=rss&utm_campaign=health-hazards Do the Math – A Better Way to Count Calories http://feedproxy.google.com/~r/keepmovinblogcast/~3/QXzhbGOdyLk/a-better-way-to-count-calories http://keepmovinblogcast.com/a-better-way-to-count-calories#comments Wed, 11 Jan 2012 20:51:44 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=341 Tired of counting calories for every morsel you put in your mouth? Try some other tactics to keep track of your daily food intake. It can be overwhelming to track calories and portion sizes if you are constantly calculating numbers throughout the day. Try some of these alternatives tips to give your mind a break.

Try calculating your meals around your caloric goals one day a week. For example plan out your week’s meals on Sunday. Write out your meals on the calendar and as long as you stick to the plan, your calories have already been counted ahead of time!

Another useful tool is to keep a food journal. Jot down what you eat on a daily basis and then calculate at night or at the end of the week. In fact, try using our sites own food journal (printable if you prefer to take it on the go)!

For those that do not have the time to jot down your meals…take advantage of technology. Take a quick picture of your meal with your cell phone, then when you have time run through your photos and it will jog your memory of what you ate.

Use these tools that are available to realize your dreams. Caloric counters are available everywhere .

Dieters who take photos of their meals or jot down their meals make leaner, healthier choices when they actually visualize the amount they are eating.

Related Articles – Food Journal, How Many Calories Should I Eat

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/a-better-way-to-count-calories/feed 0 noTired of counting calories for every morsel you put in your mouth? Try some other tactics to keep track of your daily food intake. It can be overwhelming to track calories and portion sizes if you are constantly calculating numbers throughout the day. TryShane Paul WalkerTired of counting calories for every morsel you put in your mouth? Try some other tactics to keep track of your daily food intake. It can be overwhelming to track calories and portion sizes if you are constantly calculating numbers throughout the day. Try some of these alternatives tips to give your mind a break. [...]Health,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,Mindhttp://keepmovinblogcast.com/a-better-way-to-count-calories?utm_source=rss&utm_medium=rss&utm_campaign=a-better-way-to-count-calories Think Outside Your Fitness Box This New Year! http://feedproxy.google.com/~r/keepmovinblogcast/~3/kD7ZyuVttvc/think-outside-your-fitness-box-this-new-year http://keepmovinblogcast.com/think-outside-your-fitness-box-this-new-year#comments Wed, 04 Jan 2012 16:48:24 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=329 First off I want to apologize for the break. I took a little time off  from my blog and my website MyHealthyLivingHabits.com for the holidays. But now I’m back with a lot of good health information to share.

So this year I want you to think outside the box when you set your health and fitness goals.  Rethink the way you invest your energy in exercise. Get educated.  Make a resolution to read or subscribe to a fitness magazine. Check out health websites daily for new articles and information (MyHealthyLivingHabits.com plug!). There are many websites that have all kinds of health tools as well.  Read health books! Try a new workout routine, try a new machine at the gym or get a personal trainer.  The point I’m trying to make is this year do something different. If your New Years resolutions always contain some kind of health/fitness goal, then maybe you should think outside the box.

 

My advice is to get rid of your target weight goal. Instead focus on eating healthy and exercising properly. Your weight goal will most certainly be met if you focus on those two things.

 

Related Articles – Try One New Machine a Week, How to Make the Best New Years Resolution

 

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/think-outside-your-fitness-box-this-new-year/feed 0 http://keepmovinblogcast.com/think-outside-your-fitness-box-this-new-year?utm_source=rss&utm_medium=rss&utm_campaign=think-outside-your-fitness-box-this-new-year How to Make the Best New Year’s Resolution http://feedproxy.google.com/~r/keepmovinblogcast/~3/vM8xkJXSCL8/how-to-make-the-best-new-years-resolution http://keepmovinblogcast.com/how-to-make-the-best-new-years-resolution#comments Wed, 07 Dec 2011 17:16:01 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=321
  1. Determine what is Most Important to You

Really think about what is the most important thing you want to change this New Year.  Emphasis should be on YOU, not what you feel pressured to do.

  1. Choose Something Realistic

Do not make unattainable resolutions.  It sounds bad but don’t aim too high.  Doing so will only increase the chances of breaking your resolutions.  Instead, focus on things that are attainable.

  1. Be Selfish

Choose something that you really want to do. Of course, it is great to be healthy, quit smoking or help others.  In the end, however, it should be something that you really want to do for yourself.  If that happens to be to help others or quit smoking then that is great. If not, that is okay too.  The point is to choose something that will give you the best chance to succeed.

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/how-to-make-the-best-new-years-resolution/feed 0 http://keepmovinblogcast.com/how-to-make-the-best-new-years-resolution?utm_source=rss&utm_medium=rss&utm_campaign=how-to-make-the-best-new-years-resolution How to Keep Your Energy Up During the Day http://feedproxy.google.com/~r/keepmovinblogcast/~3/0xYUY0wzYeY/how-to-keep-your-energy-up-during-the-day http://keepmovinblogcast.com/how-to-keep-your-energy-up-during-the-day#comments Wed, 30 Nov 2011 20:01:42 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=306 Many of us wake up feeling ready for the day and optimistic in meeting our health goals.  As the day progresses, however,  many of us find ourselves craving sugar/junk to perk us up.  A main cause of this is a change in our insulin levels.  Our energy levels change as a result of insulin levels and we soon find it difficult to resist temptation or find the motivation to get in that afternoon workout. It is important to learn how to stabilize and keep energy levels balanced throughout the day. Here are some tips to keep your energy up during the day:

Begin with Breakfast
Having breakfast each morning gives you energy that will last throughout the day. Plus, eating early ignites your metabolism.

 

Increase your Activity/ Exercise
Exercising  and staying active ignites your metabolism.  Getting your heart rate up gets your blood and oxygen flowing  and increases your energy levels.  You will be amazed at how much energy you will have just by starting an exercise routine.

 

Drink Water
Have you ever noticed how tired you are on the days you do not get enough to drink?  Practically every system in our body requires an adequate amount of water. When we fail to drink enough water, dehydration sets in and causes us to feel fatigued. Our body has to work harder just to maintain normal activity. So make sure you drink plenty of water!

 

Eat Protein
Not only does protein help build muscle, but it is also gets digested slower than fats and carbohydrates. Because of this, protein offers a continual flow of energy to the body as it is being processed. Add a protein shake, bar or a couple servings of cottage cheese to your day to keep your energy levels up.

 

Cat Nap
Scheduling naps is not just for cats and babies. As long as you do not sleep too long (15-20 minutes should be good) you will not have trouble sleeping at night. Naps in the afternoon before dinner can help you unwind and separate your workday from your evening. It is also important to get enough sleep at night.

 

Related Articles – The Importance of Breakfast, Benefits of Water, How to Sleep Better

 

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/how-to-keep-your-energy-up-during-the-day/feed 0 http://keepmovinblogcast.com/how-to-keep-your-energy-up-during-the-day?utm_source=rss&utm_medium=rss&utm_campaign=how-to-keep-your-energy-up-during-the-day Fat Traps – Ways to Avoid Sneaky Fattening Tricks http://feedproxy.google.com/~r/keepmovinblogcast/~3/yR2cYjmq_hk/ways-to-avoid-sneaky-fattening-trick http://keepmovinblogcast.com/ways-to-avoid-sneaky-fattening-trick#comments Wed, 16 Nov 2011 08:33:29 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=293 You are working out religiously and have not strayed from your diet, yet you cannot ever seem to reach your fitness goals.  Fat Traps, are the everyday things that sabotage our ability to achieve our health goals without us even realizing it.  Here are some common fat traps that we should all be aware of:


1. Eating Too Slow
Although it is better to chew slowly rather than fast, taking too much time to eat is a fat trap. People that sit down to eat longer than 45 minutes generally eat more.  This is because there is a tendency to pick at their plates long after they have been satisfied.


2. Sabotaged Senses
Restaurants have used every sensory trick imaginable to increase a person’s appetite.  Both bright lighting and dim lighting have been shown to increase  appetite.  Even bright colors-such as the vibrant red’s that are used to advertise so many fast food chains,  have been shown to increase appetite as well.  Pleasant aromas can also entice folks to eat more.  Notice how more restaurants these days have open kitchens as you enter?  This is no accident.


To avoid falling victim to these fast food/restaurant tricks there are a couple things you can do. If you find yourself being drawn to a fast food place as you are out and about, do something to distract yourself such as  put on your favorite CD or check your voicemail(hands free of course). Better yet, have some protein bars or some kind of tasty snack stashed away in your car. When the urge is coming on, eat it.  When dining out, Google the restaurant menu ahead of time and decide what you will order.


3. Family Style Dining
When dishes are served on the table it is much easier to help yourself to seconds and even thirds. Set the serving dishes on the kitchen counter or even in the refrigerator, so that another helping means taking more effort to leave the table and reheat. Often times when seconds are not as convenient, we will not eat them.  Another tip is to freeze your leftovers after eating, that way there is no picking and you can’t eat it again until you are ready to reheat and sit down to eat.


4. Buying Bulk
It may save you money to buy things in bulk, but it is not saving your waist line. Most people that buy in bulk or buy the bigger package tend to cook up to 25% more than a normal serving size pack. A smart way to save your money and your waist is to separate groceries into serving sizes as soon as you return from the store.


5. Being Cool
Many movie theatres and restaurants will decrease their thermostats so that you will feel a chill. Feeling cool increases your body’s cravings because subconsciously you will want to eat to feel warm.  In your home, try to keep your thermostat between 68-75% and if you are dining out or going to your local cinema, take a light jacket or sweater with you.


Be aware of these fat traps and take steps to avoid them.



Related: Lose Stubborn Body Fat , Fat Burning Foods

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/ways-to-avoid-sneaky-fattening-trick/feed 0 http://keepmovinblogcast.com/ways-to-avoid-sneaky-fattening-trick?utm_source=rss&utm_medium=rss&utm_campaign=ways-to-avoid-sneaky-fattening-trick Downsizing Secrets – 3 Tips to Trim Your Waistline http://feedproxy.google.com/~r/keepmovinblogcast/~3/SWsW_LaIMUA/3-tips-to-trim-your-waistline http://keepmovinblogcast.com/3-tips-to-trim-your-waistline#comments Wed, 09 Nov 2011 15:00:17 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=232 One of the most challenging things about sticking to a healthy diet is to be consistent when socializing. There is less temptation when preparing ones own meals, but when faced with restaurants and dining/holiday parties, self control is really tested.



Studies have shown that people who make food choices carefully and consume their food  slowly are generally slimmer. Here are three secrets to downsize your portions and trim your waistline.



Scale Back: Eat with smaller dishes, such as a salad plate or salad bowl. People generally fill their plates, so when using smaller dishes individuals usually take and eat less food.



Stay Away: The more you see food the more likely you are to go back for a second or third helping. At a buffet, sit away from the food, or at home, eat in the dining room and not the kitchen.



Scavenge & Scout: If there are a ton of options to choose from, take time to browse the food choices first. Pick your favorite items and skip the rest. If you take a little of everything, it can add up. Instead, help yourself to small portions of your favorites. If you still cannot decide, eat like a scavenger and just get one bite of each item to avoid over-indulging.



Related: Lose Stubborn Body Fat , Fat Burning Foods



Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/3-tips-to-trim-your-waistline/feed 0 http://keepmovinblogcast.com/3-tips-to-trim-your-waistline?utm_source=rss&utm_medium=rss&utm_campaign=3-tips-to-trim-your-waistline How to Sleep Better – Get a Good Nights Rest http://feedproxy.google.com/~r/keepmovinblogcast/~3/KOudIzuKq1Q/how-to-sleep-better-get-a-good-nights-rest http://keepmovinblogcast.com/how-to-sleep-better-get-a-good-nights-rest#comments Wed, 02 Nov 2011 18:57:25 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=189  

With our busy lives its often difficult to get in a good nights rest. Millions of Americans suffer from sleep deprivation at some point. It is important to realize that without enough sleep, our health is at risk. Depression, weight gain, increased stress, and mood swings are only a few symptoms of sleep deprivation. For most of us,however, sleep is a luxury that we just can’t afford.

The following tips will show you how to sleep better. You’ll  be in a better mood, help eliminate overpowering cravings, look better, and enjoy other benefits of sleep.

Turn off the TV to Sleep Better

There are many of us who like to fall asleep because it relaxes us. In fact, this could be quite the opposite. Having the television on while we sleep can stimulate the mind. When the lights go out, turn off the tv. If you just have to have something on in the background, try white noise. There are even smart phone apps that you can download for free that will play relaxing sounds.

 

Have a Set Bedtime / Waketime to Sleep Better

Every night aim to go to bed at the same time. Even if you are not tired, get into the habit of getting into bed at the same time each night. This will promote your body’s natural sleep/wake rhythm which improves your quality of sleep and help you to feel much more energized. Be as consistent as you can, even on weekends. Consistency is just as important as number of hours when it comes to sleep.

 

Unwind to Sleep Better

About an hour before your scheduled bedtime, engage in relaxing activities such as reading. Take a warm bath or stretch. Stay away from heart pumping activities like working out close to bedtime.

 

Engage in Daily Fitness Activities to Sleep Better

This can be anything from going to the gym everyday, going for an after dinner walk, or playing tennis. Staying fit not only helps promote sleep, but quality sleep.

 

Watch Your Eating/Drinking Habits Before Bed to Sleep Better

Having a full stomach when you go to bed is not a good idea. Not only will this cause tossing and turning, but it will increase your storage of fat throughout your body. This is because your metabolism slows to a crawl when you sleep.  Try to wait at least a few hours after you eat before sleeping. On the other hand, try not to wait too long after eating before you sleep. Going to bed hungry can also interupt sleep. If you find this to be the case, eat something light such as non salted crackers or cottage cheese. A food like cottage cheese also contains a slow digesting protein which will feed your muscles throughout the night.

Although it is important to get enough water throughout the day, don’t drink large amounts of water before bed. You can almost guarantee your sleep will be interupted to make a trip to the bathroom.

 

Mute your Smart Phone to Sleep Better

With the notification chimes going off every time you receive a text message or when someone posts something to their Facebook wall it can be difficult to get sleep. Make it a habit to mute your phone, or at least turn off the chimes before you go to bed. Your friends new picture albums aren’t as important as your sleep.

 


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]]> http://keepmovinblogcast.com/how-to-sleep-better-get-a-good-nights-rest/feed 0 http://keepmovinblogcast.com/how-to-sleep-better-get-a-good-nights-rest?utm_source=rss&utm_medium=rss&utm_campaign=how-to-sleep-better-get-a-good-nights-rest Avoid Halloween Temptation – Keep Movin’ Podcast Ep. 03 http://feedproxy.google.com/~r/keepmovinblogcast/~3/UATSa5VjIbA/avoid-halloween-temptation http://keepmovinblogcast.com/avoid-halloween-temptation#comments Wed, 26 Oct 2011 05:35:40 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=181 Listen to Podcast | Read Transcript (Includes Links, Images)

Show Topic – Avoid Halloween Temptation - Subscribe to this Podcast

 

This episode of Keep Movin’ Podcast is about avoiding Halloween Temptation. Halloween is approaching fast. Around this time of year we are surrounded by junk food and candy and its very easy to pack on the pounds.

In this episode I give you useful tips on how to avoid over doing it on the sweets as well as how to avoid sugar cravings. I also touch on Halloween Safety.

 

keep Movin’

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/avoid-halloween-temptation/feed 0 noListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Avoid Halloween Temptation - Subscribe to this Podcast   This episode of Keep Movin’ Podcast is about avoiding Halloween Temptation. Halloween is approaching fast. AShane Paul WalkerListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Avoid Halloween Temptation - Subscribe to this Podcast   This episode of Keep Movin’ Podcast is about avoiding Halloween Temptation. Halloween is approaching fast. Around this time of year we are surrounded by junk food and candy and its very easy to pack on the pounds. In [...]Health,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,Mindhttp://keepmovinblogcast.com/avoid-halloween-temptation?utm_source=rss&utm_medium=rss&utm_campaign=avoid-halloween-temptation My Life Philosophy http://feedproxy.google.com/~r/keepmovinblogcast/~3/u7odl59Fh14/my-life-philosophy http://keepmovinblogcast.com/my-life-philosophy#comments Fri, 21 Oct 2011 22:11:00 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=164 Today I had the pleasure of having a luncheon with the CEO of a small but up and coming company here in Colorado Springs. He spoke to us about the philosophy of the company. You would think that his message would be one of profitablity, future growth etc., but it was much more than that. The company’s philosophy focused around people. Focusing on people, not material things like money, is the key to success. It was a very enlightening and energizing experience.

 

The reason why I bring this up in this health blog, is that this CEO’s discussion caused me to think about my own PERSONAL philosophy in life, which includes health and other areas.

 

I think we should all take the time to reevaluate our personal philosophy, and focus on how we can make life (for us and those around us) better.

 

I’d like to share my personal life philosophy with you.

 

My life philosophy focuses on 4 areas: Health, Family, Spiritual Health, Career. These are not listed in order of importance and I’ll just touch on them briefly.

 

Health
My philosophy on health is to try to stay as fit and healthy as I can. I’m not perfect and there were many times in my life that I was so far from being healthy it was ridiculous. But I’ve always strived to not only be healthy for myself, but for my family. I’ve taken steps to learn about all that I can on the subject, and now I’m sharing it with all of you through keepmovinblogcast.com and myhealthylivinghabits.com.

Family
I have two young boys who mean the world to me. Being a father is a continuous learning process. I make plenty of mistakes, and I am fine with not being the perfect dad. No one can be perfect. Well maybe to them thier mother is (serious mommas boys!). But my family philosophy is to do the best that I can and be there for them every way possible. This includes my entire family and friends as well.

Spiritual Health
Another area of my life philosophy consists of my spiritual health; to be as spiritually healthy as possible. I believe that being spiritually healthy will improve on all other areas of your life. That is because you tend to have a more positive outlook on life. This may prevent you from emotionally eating, for example. Ironically,  my spiritual health is the one area of my life philosophy that needs the most work. I am a spiritual person, but I need to take steps to improve. I won’t go into specifics on how I would like to improve, but I’m sure if this is the case for you, you will have your own ideas.

Career
Learn, Adapt, Learn. That is my philosophy on how I can be successful in my career, and ANY career. Its rare these days that people actually stay in one career field. But if you continue to learn about things pertinent to your skill set, then you will be ahead of the game. Knowledge is defitely power that can never be taken away. With knowledge, you can adapt. I admit I am a major nerd when it comes to learning things. In my spare time I study. Sometimes about off the wall things. But in my experience, sooner or later it will come in handy.

 

Well I apologize for this long post today. I just needed to get this out. So reevaluate your life philosophy and identify your goals and areas of improvement. Write out a list and post it. It will keep you healthy in all aspects of your life.

keep Movin’

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/my-life-philosophy/feed 0 http://keepmovinblogcast.com/my-life-philosophy?utm_source=rss&utm_medium=rss&utm_campaign=my-life-philosophy Anytime & Anyplace – Ways To Get In Workouts Throughout The Day http://feedproxy.google.com/~r/keepmovinblogcast/~3/CU74ZuDxTnY/anytime-anyplace-ways-to-get-in-workouts-throughout-the-day http://keepmovinblogcast.com/anytime-anyplace-ways-to-get-in-workouts-throughout-the-day#comments Mon, 17 Oct 2011 12:50:19 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=155 Americans are busier than ever, most of us balancing school or work and trying to fit in quality time with friends and family.
We may not have the ability to have workouts for 2 hours a day but we can make little changes that go a long way. You can make the following small tweaks to your daily routine anytime and anyplace and you will see results in toning as well as energy levels:
  • Each time you brush your teeth, do squats for the entire time (you should be brushing your teeth for 1-2 minutes)
  • Every time you are at a stop light, do some butt clenches (clench as tight as you can for five seconds, then release, and repeat).
  • Every hour get up and walk for five minutes. If you are at the office, take a walk outside(the fresh air will do you good), or walk laps inside your building if it is too cold. For someone who works 8 hours, these little breaks in the day add up to 40 minutes of walking! And help maintain energy levels since you are not sitting complacent for more than an hour.
  • Three times a day (meals can be a good reminder) do as many push-ups as you can until you tire.
  • If/When you watch television, do abdominal planks on each commercial break. An abdominal plank is when you hold your body up laying on your forearms and elbows the rest of your body in pushup position and you use your abdominal muscles to balance. Try to do 30 seconds in plank, 30 seconds recovery, and repeat until your show comes back on.
  • Park in the parking space farthest away and get a good walk in while doing your errands.
  • Try doing lunges to and from your mailbox.

These are examples of some simple moves you can do anytime and anyplace to get in shape and burn more calories that do not take up any time out of your busy day.




Related: How to Burn More Calories



Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/anytime-anyplace-ways-to-get-in-workouts-throughout-the-day/feed 0 http://keepmovinblogcast.com/anytime-anyplace-ways-to-get-in-workouts-throughout-the-day?utm_source=rss&utm_medium=rss&utm_campaign=anytime-anyplace-ways-to-get-in-workouts-throughout-the-day Prepare Your Meals http://feedproxy.google.com/~r/keepmovinblogcast/~3/SOEjVSQJpzY/prepare-your-meals http://keepmovinblogcast.com/prepare-your-meals#comments Thu, 13 Oct 2011 01:39:03 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=141

This week and last have been extremely hectic. My eating habits were all over the place and honestly pretty bad.  I had no idea what I was going to eat for my meals until I was already starving. So I ended up eating a lot of junk and I am paying for it. My energy levels have dropped and I feel like crap. But that’s okay. Sometimes life throws you a curve and you just have to bounce back.  I could have taken steps to avoid my bad eating habits during this hectic time, however.

 

One way to do this is to prepare your meals a week in advance. I know this sounds like a pain but having your healthy meals readily available will help prevent you from running to the closest fast food place or vending machine. You have more control of your diet and the amount of calories you put into your body.

 

Why don’t you give this plan a try. From now until Sunday figure out something healthy and delicious that you would like to eat next week. Do your grocery shopping, and Sunday afternoon prepare your meals. Portion your meals ahead of time in plastic containers if you can. That way when you head out to work, you can just grab and go!

 

For those of you who just do not have the time to prepare meals in advance, try one of the popular “meals at your door” options. You sign up for a service and they will deliver healthy foods, already portioned and ready to go, to your home. The benefit of this is that it will save you from having to prepare your own meals, and the health information (calories, fat grams…) are already calculated. All you have to do is enter the information into your food diary.

 

Nutrisystem is one of those popular Meal-At-Your-Door programs. Basically you choose what type of plan you want and it gets delivered to your door. You will also have access to their online tools. Check them out for more info.

Nutrisystem.com

Whatever option you choose, make sure you plan.

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/prepare-your-meals/feed 0 noThis week and last have been extremely hectic. My eating habits were all over the place and honestly pretty bad.  I had no idea what I was going to eat for my meals until I was already starving. So I ended up eating a lot of junk and I am paying for it. MShane Paul WalkerThis week and last have been extremely hectic. My eating habits were all over the place and honestly pretty bad.  I had no idea what I was going to eat for my meals until I was already starving. So I ended up eating a lot of junk and I am paying for it. My energy [...]Health,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,Mindhttp://keepmovinblogcast.com/prepare-your-meals?utm_source=rss&utm_medium=rss&utm_campaign=prepare-your-meals Knowing Nutrition – What You Should be Looking at on Food Labels http://feedproxy.google.com/~r/keepmovinblogcast/~3/hoEkymjD9Y0/facts-about-food-labels http://keepmovinblogcast.com/facts-about-food-labels#comments Mon, 03 Oct 2011 13:46:38 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=131 Only 20 percent of people check food labels prior to purchasing. Generally calories and fat content are the only nutritional facts that are skimmed. These two stats do not determine whether a food is really “healthy”.

Food Label

Although calorie and fat content are important to keep count of, the four items below tell you whether a food is truly healthy:

  1. Sugar

Sugar should be limited to less than 40 grams daily. This is the same amount in just one can of soda!  Other ingredients high in sugar which may be included in the ingredient listing are high fructose corn syrup, fruit sweetener, honey, and brown-rice syrup.

  1. Sodium

Sodium should never double the number of calories in a serving. Therefore, if you purchase a meal which contains 400 calories, it should have no more than 800 milligrams of salt. Sodium absorbs your body’s water and can lead to dehydration. Many foods with high levels of sodium are generally processed and lack the nutritional value of natural foods.

  1. Fiber

Fiber helps you feel satisfied and therefore appeases hunger. Look to purchase foods that have at least 2.5 grams of fiber in a serving.

  1. Saturated Fat

Fats should be heart healthy, which means monounsaturated or polyunsaturated fats. Avoid products that contain saturated fats which clog the arteries and have no nutritional value.

 

Related: How Much To Eat , How Many Calories Should I Eat
Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/facts-about-food-labels/feed 0 http://keepmovinblogcast.com/facts-about-food-labels?utm_source=rss&utm_medium=rss&utm_campaign=facts-about-food-labels Stress, Appetite and Emotional Eating http://feedproxy.google.com/~r/keepmovinblogcast/~3/MCt8XRsClGY/stress-appetite-and-emotional-eating http://keepmovinblogcast.com/stress-appetite-and-emotional-eating#comments Wed, 28 Sep 2011 17:36:33 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=122 Stress stimulates the appetite. During a study in which individuals were given a task that took a lot of brainpower, the participants ate up to 250 more calories at a buffet afterward than the participants who had relaxed.

 

Stress not only stokes the hunger fire, but it also ignites swings in glucose (sugar) levels. When glucose decreases, you are more susceptible to cravings.

 

Instead of giving into these  urges, the best way to decrease stress levels and minimize sugar fluctuation is to exercise regularly. Next time you feel ravenous after a stressful situation, squeeze in a work out or at the very least take a walk. Try alternative means to control your stress levels. That could be  gazing at a picture of you on your favorite vacation, keeping easy listening on your mp3 player, counting to ten, focusing on your breathing, whatever will put your mind at ease. Try these alternative solutions to dealing with stress and see if your cravings subside.

 

Emotional Eating

Emotional Eating

Stress is also a cause of emotional eating. Emotional eating is the leading cause of overeating and will sabotoge your efforts to be healthy and fit. We have added an article on MyHealthyLivingHabits.com titled Emotional Eating that gives you more insight on what it is and how to stop emotional eating.

 

Related: Healthy Mind Articles

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/stress-appetite-and-emotional-eating/feed 0 http://keepmovinblogcast.com/stress-appetite-and-emotional-eating?utm_source=rss&utm_medium=rss&utm_campaign=stress-appetite-and-emotional-eating Misery Loves Company – Avoid Temptation and Stay Motivated http://feedproxy.google.com/~r/keepmovinblogcast/~3/5sBCWGedz7w/misery-loves-company-avoid-temptation-and-stay-motivate http://keepmovinblogcast.com/misery-loves-company-avoid-temptation-and-stay-motivate#comments Tue, 27 Sep 2011 08:03:41 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=108 I was having a discussion with my friend today and she pointed out how difficult it is to stay on track with any goal with temptation around. If you are trying to quit smoking and you hang around your smoker friends, chances are you will begin smoking again. If you are a recovering alcoholic, hanging with your alcoholic friends can spell disaster.  The same is true for healthy eating and fitness.

 

How many of you have been willing to skip a workout, or splurge on junk food because you had partner in crime? Having an accountability partner to motivate us to stick to our diets or to meet at the gym can have a positive impact, however, having a less dedicated partner can have the exact opposite effect. People that we spend a lot of time with such as a best friend, boyfriend, girlfriend, spouse or roommate can impact our health habits. To avoid gaining weight when living with your loved ones try these tips:

 

Keep separate foods. Just as you have your own toothbrush and closet space, keep your own shelf and/or drawer in the pantry and fridge. This will prevent you from getting into your partner’s tempting foods.

 

Dine at the dining table. Save the couch for activities that do not include eating. People who eat while watching TV often times eat more than they realize.

 

Limit takout and make meals together. Creating a meal can be a social activity. You are also able to  control the ingredients and how you fuel your body.

 

Wear your wardrobe. Getting ready for the day helps you stay aware of your body changes. When we begin to gain weight it is easy to slip on the sweats, which can cause us to become comfy with our weight gain. Dressing up keeps you aware of how your wardrobe fits and helps you stay motivated to maintain a healthy weight.

 

Related: How to Stay Motivated

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/misery-loves-company-avoid-temptation-and-stay-motivate/feed 0 http://keepmovinblogcast.com/misery-loves-company-avoid-temptation-and-stay-motivate?utm_source=rss&utm_medium=rss&utm_campaign=misery-loves-company-avoid-temptation-and-stay-motivate Tag Team or Record – Tip to Add Exercise Variety! http://feedproxy.google.com/~r/keepmovinblogcast/~3/V6qBcaCywtY/tag-team-or-record http://keepmovinblogcast.com/tag-team-or-record#comments Sun, 25 Sep 2011 04:33:31 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=100 Exercise enthusiasts rave about the differences they see in their bodies when they vary their workouts. Try to team up with some friends and start your own variety of workouts. Each person can buy a cardio and toning DVD and at the end of the week, trade. This offers a budget friendly solution to add variety and will bust the boredom of doing the same thing week after week.

 

Having trouble finding fitness friends? Schedule your DVR to record fitness programs and change it every couple of weeks.

 

Related: Exercise Variety , Workout Rut

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/tag-team-or-record/feed 0 http://keepmovinblogcast.com/tag-team-or-record?utm_source=rss&utm_medium=rss&utm_campaign=tag-team-or-record Make Dietary and Fitness Changes Gradually http://feedproxy.google.com/~r/keepmovinblogcast/~3/x6blK8AK9QA/make-dietary-and-fitness-changes-gradually http://keepmovinblogcast.com/make-dietary-and-fitness-changes-gradually#comments Wed, 21 Sep 2011 16:03:00 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=90 Are you one of those “I’ll start my diet hot and heavy Monday” people? If you are, you are definitely part of the majority. Having this mentality can spell disaster. Changing your lifestyle dramatically will backfire on you. Working out way more than you are use to and dramatically reducing your calorie intake will leave you fatigued and unmotivated by Wednesday.

Take baby steps instead. Make gradual changes. Instead of running on the treadmill for 30 minutes if you are not use to it, take walks at lunch or go for an after dinner power walk. Don’t rush into the 30 minute treadmill session. Try to incorporate some healthy items in your diet such as fruits and vegetables instead of planning to eat just salads and meal replacement shakes all day.

The point here is that the goal is to develop healthy habits. Easing into it will help you stick to these habits instead of abandoning it after a short time.

Related: Lose Stubborn Body Fat , Fat Burning Foods

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/make-dietary-and-fitness-changes-gradually/feed 0 http://keepmovinblogcast.com/make-dietary-and-fitness-changes-gradually?utm_source=rss&utm_medium=rss&utm_campaign=make-dietary-and-fitness-changes-gradually Overweight and Healthy? http://feedproxy.google.com/~r/keepmovinblogcast/~3/X3YEYMQmdDs/overweight-and-healthy http://keepmovinblogcast.com/overweight-and-healthy#comments Sat, 17 Sep 2011 03:15:34 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=73 I read an article today that looked at whether you could be overweight and still be healthy.  Many more people are accepting  of the idea that being overweight isn’t  bad for you. Although many more health practitioners are buying into this idea, others say that this notion is irresponsible and dangerous.

Can you be overweight and still be healthy?

I’m going to highlight some points on both sides of the argument. Keep in mind that these arguments are based on a BMI category of ‘Overweight‘.  These arguments do not include being Obese. If you are obese, your goal should be to lose weight and adopt a healthy lifestyle.

Argument 1: Being Overweight can be Good

  • Studies suggest that people who have a BMI of overweight have a lower mortality rate than any other group.
  • Thigh, Hip, and Butt fat stops harmful compounds released during digestion.
  • Thigh fat secretes adiponectin which regulates appetite.
  • Research shows that yo-yo dieting can cause unnecessary cardiac stress, slow metabolism, and leads to more weight gain.

Argument 2: Being Overweight is Bad

  • Extra weight can increase your risk of breast cancer
  • Higher probability of heart disease
  • You can’t control where fat is stored. So even though thigh fat is beneficial, stomach fat and visceral fat(around organs) are dangerous.
  • Being overweight can cause social anxiety.
  • As a hunter, gathering species, humans are not meant to be obese and overweight.

My thoughts:

To me both arguments have valid points but generally I believe that being overweight is not good for you. Now, let me clarify that there are many overweight individuals according to BMI that are healthy. BMI has its limitations.  Just because you are a little overweight, doesn’t mean you are not healthy.  I think it’s important to maintain a healthy living lifestyle and strive to be healthy and fit. Eat healthy, and exercise. Remember that you don’t have to be skinny to be healthy.  So if you are overweight, my advice would be to focus on losing some weight to decrease your chances of certain cancers and heart disease.

 

Related: Lose Stubborn Body Fat , Fat Burning Foods

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/overweight-and-healthy/feed 0 http://keepmovinblogcast.com/overweight-and-healthy?utm_source=rss&utm_medium=rss&utm_campaign=overweight-and-healthy Motivation – Keep Movin’ Podcast Ep. 02 http://feedproxy.google.com/~r/keepmovinblogcast/~3/GlkRgN4To90/motivation http://keepmovinblogcast.com/motivation#comments Mon, 12 Sep 2011 11:34:36 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=63 Listen to Podcast | Read Transcript (Includes Links, Images)

Show Topic – Motivation - Subscribe to this Podcast

 

This episode of Keep Movin’ is about Motivation. One of the hardest things to do when embarking on your health and fitness journey is staying motivated.  Many times we start off pumped up and determined to lose weight and get fit. Overtime, however, we lose sight of the end goal and our motivation fades.

 

I talk about several  techniques that you can use to stay motivated. Taking a workout partner, keeping track of your progress, and rewarding yourself are just a few.

 

After listening to the podcast, please visit us at MyHealthyLivingHabits.com for more motivation tips.

‘Til Next Time Everyone…. Keep Movin’

 

View All Podcasts

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/motivation/feed 0 noListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Motivation - Subscribe to this Podcast   This episode of Keep Movin’ is about Motivation. One of the hardest things to do when embarking on your health and fitShane Paul WalkerListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Motivation - Subscribe to this Podcast   This episode of Keep Movin’ is about Motivation. One of the hardest things to do when embarking on your health and fitness journey is staying motivated.  Many times we start off pumped up and determined to lose weight and get fit. [...]Health,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,Mindhttp://keepmovinblogcast.com/motivation?utm_source=rss&utm_medium=rss&utm_campaign=motivation Getting Back on Track http://feedproxy.google.com/~r/keepmovinblogcast/~3/WYK_DMuc6PQ/getting-back-on-track http://keepmovinblogcast.com/getting-back-on-track#comments Tue, 06 Sep 2011 15:14:04 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=58 I had a pretty good Labor Day weekend. I spent some time with the family and even had a chance to go fishing with my sons. I wish I could say that I ate perfect all weekend but that wouldn’t be truthful. Like on many holidays it is difficult to escape the holiday foods that you may find yourself surrounded by. Although there are some tips and tricks to help you manage all the temptation, it is important to realize that its okay to cheat sometimes. You can easily get discouraged if you give up all the foods that you love. Don’t be too strict!

But once you give in to temptation, you should rededicate yourself to your goals and get back on track.  Do NOT let one cheat meal spiral into another cheat meal, then cheat day, etc.. until you are back to square one. Enjoy yourself, but then get back to work as soon as possible.

 

Related: How to Stay Motivated

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/getting-back-on-track/feed 0 http://keepmovinblogcast.com/getting-back-on-track?utm_source=rss&utm_medium=rss&utm_campaign=getting-back-on-track Baby Steps – Get Healthy One Small Step at a Time http://feedproxy.google.com/~r/keepmovinblogcast/~3/tmQeCPw59T8/baby-steps http://keepmovinblogcast.com/baby-steps#comments Tue, 30 Aug 2011 17:25:39 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.com/?p=54 Yesterday I was having a conversation with a good friend of mine. She was a little frustrated because she has been working out, eating better, but she kept gaining weight. Here is an exerpt of an email I received from her:

“Yeah I am (bleep) so I am going to have to go hard core! !!!!
So mon, wed, and fri I will run 4 miles. And tues and thur I will run 2 miles. :) Plus eating very little! “

It can be frustrating for anyone to put in hard work and not seem to be going anywhere. I explained to her that making dramatic changes is not the answer. Not eating hardly anything at all and increasing her cardio dramatically will only have temporary effects. She would burn out sooner or later.  I told her she should instead make small changes that she can sustain for a lifetime.

Often times we get into this funk where we either want to give up on our goals entirely or try to do something dramatic like starve ourselves or push ourselves too much. Thats when we get the yo-yo diet effect. We get burned out quicker, end up binging and have to start all over again.

If you feel like my friend does, make minor adjustments until you start seeing the results that you had hoped for. Increase your cardio sessions by 15 minutes, add another healthy snack to your day to keep your metabolism going, or add a brisk walk to your day at some point.

Don’t kill yourself by making dramatic changes. Take baby steps.

 

Related: What is Healthy? , Make Dietary and Fitness Changes Gradually

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/baby-steps/feed 0 http://keepmovinblogcast.com/baby-steps?utm_source=rss&utm_medium=rss&utm_campaign=baby-steps Benefits of Running Outside http://feedproxy.google.com/~r/keepmovinblogcast/~3/XxLXfwEB8Vg/benefits-of-running-outside http://keepmovinblogcast.com/benefits-of-running-outside#comments Sun, 28 Aug 2011 05:00:31 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://visionarydesignstudio.com/keepmovinblog/?p=30 So this morning I got up bright and early, got dressed in my workout gear and headed out to hit the gym. The powers that be had other plans, however. When I got to my car, my front right tire was flat! There was no way I was gonna make it to the gym anytime soon when all I had was a donut tire as a spare. I was due to get new tires anyway.

Luckily there is tire store  not too far from me so I made it up there just fine. The sales guy told me it would be a while so I decided to foot it back home in the meantime. On my way I decided to stop by this park nearby and run. I’m glad I did!

 

Running

Run Outside

It had been awhile since I took a jog outside and I forgot how great it is. Running outside is so different than running on a treadmill. First of all you actually work your leg muscles a bit differently. Instead of keeping up with the treadmill belt you actually have to exert more energy to propel yourself forward. The scenery was better and the fresh air was… fresh! Not the stale funk I’m use to inhaling in the gym. Here are some other benefits of running:

Benefits of Running

Running Improves Endurance
The more you run, the more your endurance improves. You won’t get as winded doing everyday things like walking up steps or carrying groceries from the car.
Running Improves Cardiovascular Health
Running makes your heart stronger and pump more efficiently.  Just as with other muscles in the body, the more you work it, the stronger it will become.

 

Running Lowers Blood Pressure
As you run, your arteries expand and contract causing them to be more elastic than normal. This increased elasticity lowers your blood pressure. This is why you find most serious runners having lower blood pressure than others.

 

Running Improves Joint Health
Believe it or not, running may actually help your joints. This is because as you run, the cartilage in your hips, ankles and knees expands and compresses, bringing in oxygen and flushing waste from the area.

 

Running Helps Control Weight
There is no conclusive evidence that running will cause you to burn more calories than other cardio exercises, but you can burn some serious calories none-the-less.  Running at a moderate pace (can run and have a conversation without being too winded) triggers fat cells to be released and burned in the body. Tone muscles and burn calories at the same time.

 

There are two things that you can take from my experience today. Don’t let hiccups in your day ruin your workout plans. Things always happen. See these things as opportunities to try something different. The second thing to take from this is to make sure you mix up your routine. If you are use to running on a treadmill all the time, run outside. Exercise variety will keep keep you motivated.

 

Related: Weight Training and Cardio , Effective Cardio

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

 

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]]> http://keepmovinblogcast.com/benefits-of-running-outside/feed 0 http://keepmovinblogcast.com/benefits-of-running-outside?utm_source=rss&utm_medium=rss&utm_campaign=benefits-of-running-outside Taking Care of Our Kids http://feedproxy.google.com/~r/keepmovinblogcast/~3/jjCYuLJrCko/taking-care-of-our-kids http://keepmovinblogcast.com/taking-care-of-our-kids#comments Fri, 26 Aug 2011 11:39:22 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.wordpress.com/?p=27 Yesterday I was having a discussion with a friend of mine about the upcoming children’s book called Maggie Goes on a Diet. I talked about this on our Body Image episode of Keep Movin’ Podcast. It is a book about a 14 year old girl who goes on a diet which has been getting a lot of criticism for its message.  The conversation transitioned from just a health related topic to about all the pressure kids  have to face these days.

Gian Luc Jordan

Gian died from playing choking game.

He brought to my attention a story right here in my town about a 12 year old boy who died a few days ago from a ‘Choking Game’.   Gian Luc Jordan, was found passed out in his room with a belt around his neck. He was in a coma for 5 days before he passed away. They do things to themseleves to induce fainting and then have a buddy wake them. According to the Center for Disease Control, between 800 – 1000 kids between 10 and 19 die from playing this choking game every year.

This is a very sad story. Gian Luc Jordan was a great friend to many and was described as an exceptional soccer star. He will be missed. Rest in Peace Gian.

We have to make sure we take care of our kids. Not only do we have to educate them on healthy living to keep them healthy and fit, but we have to keep them safe and inform them of dangers that they are faced with every day. If your kid does not know about this ‘Choking Game’, please warn them of the potential consequences.

Please visit our site: MyHealthyLivingHabits.com

 

Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/taking-care-of-our-kids/feed 0 http://keepmovinblogcast.com/taking-care-of-our-kids?utm_source=rss&utm_medium=rss&utm_campaign=taking-care-of-our-kids Body Image – Keep Movin’ Podcast Ep. 01 http://feedproxy.google.com/~r/keepmovinblogcast/~3/2XlBnrapBLw/body-image http://keepmovinblogcast.com/body-image#comments Thu, 25 Aug 2011 12:06:28 +0000 contact@myhealthylivinghabits.com (Shane Paul Walker) http://keepmovinblogcast.wordpress.com/?p=11 Listen to Podcast | Read Transcript (Includes Links, Images)
Show Topic – Body Image - Subscribe to this Podcast

 

This was my very first podcast. I still have to make major strides in my technical skills as far  as creating a podcast but I think I did okay for my first time!


Body Dysmorphic Disorder

Body Dysmorphic Disorder

The Show’s topic was about Body Image. I wanted to focus on that issue this week because many of us have or know of someone with a negative body image. There are many ways to create body confidence as you will learn by listening to the podcast. I also talk about Body Dysmorphic Disorder (BDD). Many people think they may know someone who has it but you will be surprised to learn about what it is and what it isn’t. For example, you many know someone who constantly checks their appearance in the mirror. Some may find this to be vain and assume that the person may  be conceited. Sometimes, however, this could be just the opposite. They could actually be suffering from low self-esteem and are just being paranoid about a perceived flaw. This is a symptom of BDD.

I’d love to hear what you think. Leave a comment or contact me.

Please visit us at MyHealthyLivingHabits.com.

‘Til Next Time Everyone…. Keep Movin’     

 

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Shane Walker
Site: MyHealthyLivingHabits.com
Blog: KeepMovinBlogcast.com
Contact@MyHealthyLivingHabits.com

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]]> http://keepmovinblogcast.com/body-image/feed 0 noListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Body Image - Subscribe to this Podcast   This was my very first podcast. I still have to make major strides in my technical skills as far  as creating a podcast but Shane Paul WalkerListen to Podcast | Read Transcript (Includes Links, Images) Show Topic – Body Image - Subscribe to this Podcast   This was my very first podcast. I still have to make major strides in my technical skills as far  as creating a podcast but I think I did okay for my first time! The Show’s topic was about [...]Health,Fitness,Healthy,Habits,Exercise,Health,Tips,Weight,Loss,Fat,Loss,Weight,Loss,Tips,Exercise,Tips,Healthy,Mindhttp://keepmovinblogcast.com/body-image?utm_source=rss&utm_medium=rss&utm_campaign=body-image keepmovinblogcast.com. all rights reservedShane Paul Walkernonadult