Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

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Health and Exercise Prescriptions designs programs to help your eleven major organ systems

There are eleven major organ systems found in mammals (Humans).
Why is it so important to support these eleven major organ systems?  The body is an amazing machine and has many parts to make it function as a whole.  It takes all the parts to be functioning well to  help the body stay healthy. Designing the right Health and Exercise prescription is the first step to Transform your body from the inside out. By addressing your whole body and understanding how to take care of your self is an education that you cannot afford not to learn.

I am going to talk about the human organ systems and how they are effected by exercise and healthy choices. The most prevalent diseases are preventable.

#1Circulatory system: pumping and channeling blood to and from the body and lungs with heart, blood and blood vessels. Your heart and lungs carry vital nutrients to every cell in your body. Cardiovascular exercise is imperative to gaining better health because of the direct relationship to nutrients supplied to your every cell. The right amount of cardiovascular exercise is different for each individual and many considerations such as age, previous experience, diseases, or injuries should be considered before choosing a modality of cardio such as low impact, medium impact, high impact, swimming, walking, jogging, respectively. Read the previous blog on how to start a walk to run program.

#2Digestive system: digestion and processing food with salivary glands, esophagus, stomach, liver, gallbladder, pancreas, intestines, rectum and anus.
Food is 70% of your success in accomplishing your goal in health whether it is to lose body fat, gain muscle, or just maintain general health. Being able to take things from our surrounding environment and turn them into energy and to rebuild our bodies is amazing. Think about that for a second…If you eat a piece of fruit or other food you consume your body takes it apart and uses what it needs where it needs. If you need some tips on food read this blog.

#3Endocrine system: communication within the body using hormones made by endocrine glands such as the hypothalamus, pituitary or pituitary gland, pineal body or pineal gland, thyroid, parathyroid’s and adrenals, i.e., adrenal glands.
Your endocrine system communicates to your body on a chemical level these chemicals are known as hormones. A hormone is a specific messenger molecule synthesized and secreted by a group of specialized cells called an endocrine gland. Stress is hard on our adrenals glands and a stress reduction program should be implemented with any health and wellness program. Check out this link on stress and some tips on how to beat it.

#4Excretory system: kidneys, ureters, bladder and urethra involved in fluid balance, electrolyte balance and excretion of urine.
Physical activity increases sweat and movement of fluids through your body so one of the best ways to help your body naturally detox is just moving. Most recommendations for physical activity are a minimum of 30 min a day. Drinking the right amount of water and replacing trace nutrients will help your body rid itself of toxins.Read this blog on Detox!!

#5Integumentary system: skin, hair and nails.
Your skin is your biggest organ your body has. The skin, hair and nails tell you a lot about your body and its cellular regeneration process. If you have healthy hair, nails and skin your body is likely getting what it needs. Circulation is important for nutrient delivery  and also the right nutrients at the right time helps your body to stay in a more even level of homeostasis or balance cause less stress on your body’s cells. If you have trouble with your meals being consistent(cell nutrients) check out this blog

#6Lymphatic system: structures involved in the transfer of lymph between tissues and the blood stream, the lymph and the nodes and vessels that transport it including the Immune system: defending against disease-causing agents with leukocytes, tonsils, adenoids, thymus and spleen. Walking/stretching and weight training is one of the best ways to help your lymphatic system; the lymph system relies on movement to help purge waste.  Minimal movement slows down fluid in your body which causes a toxic enviroment.

#7Muscular system: movement with muscles and bones. Your muscles are what move your body, create stability and provide (anaerobic)energy when need in short burst of activity. Muscles are an amazing pieces of machinery. Your body gathers chemicals(food/minerals/vitamins)to make the muscles work. Your muscles move you through this world we live in and can improve in performance with the proper stimulus. Your muscles are a big energy producer for your body. Healthy muscles help your physical endurance and structural integrity. Most people lose 2%  of energy requirements (Calories) per decade past the age of 20 ;because of muscle loss as humans age and have less physical activity which is why it is imperative to do some weight bearing activity at least 3-4 times a week.

#8Nervous system: collecting, transferring and processing information with the brain, spinal cord, peripheral nerves(Muscles/joints)and visceral  nerves (organs). With the right health and exercise program your nervous system is changing on many levels to help build your body’s endurance for all of your organs and other tissue. Breaking the body into two systems is the easiest way to look at the nervous system function.1.) The sympathetic (fight or flight mode) and 2.)parasympathetic (Healing recuperative mode) nervous system.  When you participate in a weight lifting program, stretching program relaxation program you are training your nervous system to be in balance. The right exercise helps your body adapt to endure higher stress levels physically and mentally.

#9Reproductive system: the sex organs, such as ovaries, fallopian tubes, uterus, vagina, mammary glands, testes, vas deferens, seminal vesicles, prostate and penis are effected by exercise.Cardiovascular exercise and whole food choices are the best answer for the health of your reproductive system. The correct amount of cardiovascular exercise elicits a physical adaptation response to your vascular system which is very important to blood flow. A minimum of 30 Minutes a day is the standard recommendation for general health.

#10Respiratory system: the organs used for breathing, the pharynx, larynx, trachea, bronchi, lungs and diaphragm. These organs will adapt with the appropriate amount of stress put on the body and Aerobic system(Lungs). Your lungs transfer oxygen and export waste with every breath so it is important to work on building endurance in this particular energy system. Following a cardio prescription that matches your current health and works on increasing your endurance slowly is the most important thing to help build superior health.

#11Skeletal system: structural support and protection with bones, cartilage, ligaments and tendons. Your bones and all of its attachments are the basic foundation of posture and movement. Your body produces blood in your bones so it is important to keep them strong. With the right exercise program your bones,cartilage,ligaments,and tendons become stronger.Check out this blog on balancing your body and why that is so important.

Well you now know a little more about your body and the major organ systems and how exercise , diet, and stress affects you as a whole. If you would like more information of how to put a program together please contact me at

Thank you for your time and energy….Be well

Jaime J. Hernandez
Health and Exercise Prescriptions Inc.©


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Breaking Through Plateaus to Continue Gaining Fitness

Breaking through plateaus to continue gaining fitnesss is important because people lose motivation if they are not seeing physical gains or body fat loss.Plateaus can be frustrating but, with a few changes to your regimen you will be moving in the right direction again.

What is a plateau?

A plateau is the body adapting to new stress. When you are trying to lose body fat, the stress comes from adding exercise and or reducing calories in the diet. This forces the body to rely on and burn stored energy (fat). The body does not like to be out of balance  so even when you lower your calorie intake and increase your exercise your body tries to adjust to the new regime. Your body’s genes have made it through some rough times so it adapts quickly to stress.

  • The body adapts to the exercise that you do on a daily basis: To keep your body from hitting plateaus you will need to change-up your workout on a regular basis.If you hit a plateau on a treadmill, then you should switch to a bike or row machine to exercise another muscle group.
  • Lowering energy consumption(Calories) to far:Remember that it takes some calories to burn calories; so you should always eat at least 1 hour before your workout but, remember you have to consume something that is easily digestible such as a shake or half a protein bar. Make sure to keep your calories at least 500-700 caloric deficits and not more of what you need on a daily basis including your acitivity. The American college of sports medicine  says  that you can lose 1% of body fat per week safely and you should include diet and exercise in a proper body fat loss and conditioning program.
  • Loss of muscle mass:  Muscles help to burn fat, one pound of muscle burns about 2-3 times as much calories of fat per pound.If you body is not getting enough energy (calories) it will start to take apart your muscles for protein which limits the ability for your body to burn fat. A proper health and exercise program for fat burning includes Cardio, resistance training  and a good nutrition program to keep making progress.
  • Enhanced conditioned state: The better shape you’re in the more efficient you body becomes at conserving calories. You must try to change the intensity and mode of your exercise. some times taking  a week or two off if you have been training heavy is a good reset button too.

By making  changes to your workout program at regular intervals it will help you avoid plateaus. If you need more guidance and specifics please contact me.

Thank you for your time and energy…Be well

Jaime J. Hernandez

Health and Exercise Prescriptions

Health and Exercise Prescriptions Inc.©


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Spring in my step

Had you seen me the last couple of days(Hilary Parker) you might have noticed an extra spring in my step. I didn’t win the lottery; I got new running shoes.

I’m a fair-weather runner, so now that spring’s here, I’m ready to go. But I realized that before I hit the trails I needed new shoes. My running shoes double as my mom around town, super house cleaning Saturdays shoes. So, when I’d worn my old shoes for only half a day and my dogs were barking, I knew it was time for new shoes.

The rule of thumb for replacing running shoes is every 350-550 miles. Depending on how often you run, this can mean as often as every four to six months. You’re likely not to see the soles wear out, because it’s the inner cushioning, called the midsole, that goes first.

To get the best shoes for your own biomechanical quirks, it’s a good idea to get expert advice.  I headed to Fairhaven Runners where Stefan helped me choose a new pair of shoes. I already have custom orthotics to stabilize my feet and ankles so that I don’t pronate – that’s where the feet turn tend to roll in toward each other – and Stefan could suggest certain shoes that work well with the orthotics.  After narrowing down my choices to two shoes, I ran around the block (yes, running stores let you do that) to make my final decision.

I wasn’t quite off and running yet, I had to break in the shoes. I find that it really pays to walk in the shoes the first time out. An easy three-mile run the first time out in new shoes is recommended according an article for the American Academy of Sports Medicine, along with a lot of other great tips for choosing your shoes.

And since I haven’t been running regularly, I’ll have to build up to longer treks. For advice on how to start a running program, I turned to Jaime’s advice from one of his recent blog posts. “Always start slow and rest at least two days a week,” he advises. Then, ramp up your running little by little – just 30 seconds of jogging alternated with 90 seconds of rest to start – and working up to a half-hour from there.

I’m ready go. See you on the trail!

– Hilary, Client
Health & Exercise Prescriptions

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Unsuspecting Thyroid issue in Women is very common

Unsuspecting thyroid issue in women seems to be very commonn. I would say 6 out of 10 women are dealing with some sort of thyroid issues by the age of 50. The most common that I see is hypothyroidism which some of the symptoms are a slow down in metabolism and can include fatigue, weight gain, and depression among other symptoms.

Western medicine is reactive and it seems that most women who have their thyroid checked the test comes back negative and the doctor tells them that they are fine. I had a client who had a gastric bypass surgery because she was negative for a bad thyroid come to find out later the test was wrong. The doctor kept telling her it was all in her head……sooo sad… What most people do not understand is that some of the standard test for thyroid do not work for everyone and what is normal for one person may not be normal for another. She did end up getting help in the end but, not after multiple surgery’s a ton of money and mental anguish.

Eastern medicine is proactive and takes a whole different approach to helping the body and thyroid rather than just treating the thyroid Eastern medicine treats the whole body and the body’s supporting organs. If your doctor does not see you as a whole when they are treating you then you need to start questioning their understanding of the body and healing and look for some alternatives or second and third opinions….

Here is a good example of a common scenario; you go to the doctor and you tell them that you shoulder hurts….so they look at your shoulder to help your shoulder problem and they just try to relive the symptoms or pain maybe with a shot of cortisone  but, do not address the reasons that your shoulder started hurting in the first place…Maybe you sit all day in a bad posture and your posture and your neck is the true source of why your shoulder is hurting….do you think that if they just relive your shoulder pain that you will no longer be in pain??? NO…is the answer….. if you do not deal with your posture and do the right stretches and exercise you will forever have a hurt shoulder and keep getting injured.

With that example you can see how easily you can get caught in a cycle of never solving the real problem to your injuries or disease. You will never get better if you are always just chasing symptom relief… to make a true change you have to start with the foundation of health and understand that there are supporting systems in your body that need to be addressed.

So lets talk about your thyroid………

What is your thyroid and what does it do for your body?

The thyroid is one of the biggest endocrine glands in your body.The endocrine system is a system of glands, each of which secretes a type of hormone to regulate the body. Also remember that D vitamins are hormones and up in the NorthWest they need to be addressed.

The thyroid is controlled by the hypothalamus and pituitary.

Hyperthyroidism (overactive thyroid) and hypothyroidism (under active thyroid) are the most common problems of the thyroid gland.

What I see mostly in my Studio is a combination of toxic build up and stress produced chemicals producing a pharmacological response on the tissue of the human body;  stress chemicals being at high levels for long periods of time wreck all sorts of havoc on your body’s organs and tissue. You may or may not know about psychosomatic response to prolong stress…what that simply means is that you body is always in stress mode and causes imbalances of hormones over time.

Most people I see that have some sort of disease process going on already and can relate to when their disease or injury started.It usually started during a particular time in their life of high stress whether it be a divorce, job change, death in the family, relationship difficulties, these are some common things that happen to most of us at some point and time in our life.

If stress reduction techniques are not being applied  to reduce mental stress which ultimately leads to a adrenal cortisol  poisoning then humans will always be caught in this new age psychosomatic syndrome.

Stress has a component to it that most people are familiar with but, truly do not understand the long-term implications on the body and its many connected systems. I wrote a blog that talks about stress and the effects on the body check it out

What does all of this mean to you and changing your perception of the many components of health?

1.) You should always get your blood tested for vitamin deficiencies, hormone levels and other markers of underlying health problems that you can not see.

2.) If you are really trying to change your health condition you have to realize that if the doctors tell you that you are fine but, you do not feel fine it is time for a second and third opinion. I highly recommend Jean Layton at She is a trusted colleague with the knowledge and practical experience to help you through the maze of information.

3.)You must understand and address stress in your life! It is imperative to your health and should be part of your health plan.

4.) Creating a team of medical professionals to help you through this transition is important…remember that the doctors and practitioners that are trying to help you need to listen to you and be on the same page as your other practitioners to provide you with “exponentially better health care”.

Well I hope this information helps guide you in the right direction. If you have any questions about how to make a real change in your body and mind please do not hesitate to contact me.

Thank you for your time and energy.

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.©


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Are you working harder than you need to reach your goal?

How do you know when you are over training?

There are many symptoms that come with over training. Most people when they start an exercise program do too much for what their body systems are ready for. I am a proponent for slow, steady, sustainable goals and out comes in health; this allows the body to adapt more naturally to applied stimulus to create an exact response for the body and the health of each of the systems addressed.

Do you have a loss of appetite, do you feel tired and are unable to concentrate or do you have an increase in muscle soreness? These are some of the most common symptoms of over training. Some other symptoms are a decrease in vitamin, mineral and anabolic(Growth) hormone levels, and an  in creases in catabolic(Breakdown) hormone  levels. If over training becomes chronic and rest is not built-in to their training program, it is not uncommon for those individuals to suffer from many symptoms some of which are amenorrhea, osteoporosis and soft tissue injuries to name a few.

What causes over training?

A couple of common over training points are lack of proper nutrition,lack of  sleep, extra mental stress and Non periodized Strenuous physical activity that causes  a breakdown of muscle tissue at the cellular level .In order for the muscle to strengthen and regenerate , adequate time must be given to the damaged muscle groups to repair themselves. When there is an imbalance between the amount of training an individual performs and the amount of time allowed for recovery, symptoms of  over training occur. This imbalance between performance and recovery time typically leads to fatigue and impaired physical performance.

How much rest do I need?

Well this is a little more complicated than a general number of days concerning the amount of time that an individual needs to recover from a strenuous workout but, the general consensus is that you should take 24-48 hours of rest between muscle groups. Rest also is dependent on your nutrition, sleep and if the body has any other special conditions to consider. I have a couple of clients with a compromised immune system, MS, Fibromyalgia, arthritis, they need more rest between exercise bouts.

The bottom line is to listen to your body. If muscle soreness persists in the muscle group due for training ; the best thing is to wait another day or two before training. Also if you are in the midst of changing training intensity, Load or duration, the body may need  extra time to recover from this unaccustomed stimulus.

If you have any questions about your training program please contact me.

Thank your for your time and energy… Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.©


Health and exercise prescription's Blog

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