Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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Gaining health is translating your desire to change into action.Are you ready to change?

Gaining health requires the right knowledge, skills, and motivation to make lifelong sustainable changes.

To translate your desire into action it takes understanding where you are at related to  commitment.

According to most exercise community’s there are about 5 stages of change.

  1. Precontemplation- The precontemplation stage is where you have not really thought about changing a healthy behavior and do not plan on changing your daily habits for at least six months and you do not think you need to change.
  2. Contemplation- The contemplation stage is where you have finally gotten around to seriously think about making a change in your lifestyle to gain better health; Stop unhealthy behaviors and are planning to change in the next six months.
  3. Preparation-The preparation stage is where you have made some plans to change and are taking action within the next month to six weeks.
  4. Action-The action stage is about six months after you start your healthy life style program and is the peak of your motivation and investment of time. This stage has the highest rate of unhealthy life style relapse. I always say” today is another day to do the things I did not do the day before” so if you do not do the right thing everyday you can always start again the next day.
  5. Maintenance- The maintenance stage is after the six month of the action stage. The longer you are in the maintenance stage the less risk of unhealthy behavior relapse. Maintenance is more about your lifestyle change and keeping up with your proactive health program.

Now that you know the different stages pick which stage you are in. Depending on the stage you are in will determine what actions you need to take next.

If you are reading this blog you are at least in the contemplative stage.

Here are some basic strategies to help you move forward toward your health and fitness goals.

  • If you do something toward your health and fitness goals reward your self with some thing positive like a massage
  • It helps to have support and motivation so find your self a cardio buddy
  • Have your close friend or spouse support you in your healthy behavior changes
  • Make your workouts enjoyable by listening to music
  • Use affirmations to help reinforce positive attitude and behaviors
  • Set up goals like a 1,2,3 mile walk or run

Well I hope that helps you get started down the road to better health and wellness.

If you would like a Health and Exercise Prescription™ tailored for you and your goals then please contact me.

Thank you for your time and energy….Be well

Jaime J. Hernandez

Health and Exercise Prescriptions®

http://www.healthandexerciseprescriptions.com

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Syndrome X or Metabolic syndrome. Do you know the signs?

Metabolic syndrome is a big problem for the United States and a burden on our health care system.

Metabolic syndrome is a variety of disease processes and symptoms happening at the same time. Some of which are increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels. As you can see most Americans are dealing with at least one of these issues by the age of 45. These changes in your body lead to, increasing your risk of heart disease, stroke and diabetes.

If you have metabolic syndrome than it would need to be addressed aggressively as to avoid other disease process that may cause more serious health problems. A lifestyle change is an essential part of the healing process.

Remember to have metabolic syndrome means you have three or more of the above symptoms.

Some of the symptoms

  • Being obese and especially if you just carry it around your waist.
  • If you have reoccurring high blood pressure of 130/85
  • If you have high levels of triglycerides and low levels of HDL or good cholesterol
  • If you have insulin resistance High insulin or high blood sugar

If you have just one of these symptoms it is not metabolic syndrome but, that will increase your chances for other disease processes. The more symptoms the more health risk. If you have one symptom you should go in and see you doctor to find out if you have any other unseen things going on.

Causes

Metabolic syndrome is linked to insulin resistance . Insulin is produced by your pancreas to level out blood sugar in your blood stream.

when you eat your body breaks down the food into sugar and transports it to tissues where cells use it as fuel. The glucose(sugar) goes into the cell with the help of the insulin. If you have insulin resistance than your cells do not accept the sugar as readily and so your body has to produce more insulin and that can lead to diabetes.

The bottom line is an elevated blood glucose is harmful. Increased insulin can also lead to loss of kidney function, increase in bad fats and high blood pressure.

Being overweight and inactive are the two main factors to these disease processes.

The risk factors for this disease are

  • Age
  • Race
  • Obesity
  • History of diabetes
  • Other diseases
  • Diabetes
  • Cardiovascular disease

Well now that you have a simple overview you can determine if you need to consult your primary care physician about any of the above symptoms and what you can do for prevention. Make sure to get your blood sugar , blood pressure, cholesterol and BMI checked at the doctors office.

Stay tuned for the next blog post on the Glycemic index and how to chose low glycemic foods for better health.

If you need help putting together your Health and Exercise Prescription™ contact me at  http://healthybellingham.com/

Thanks for your time and energy…Be well

Jaime J Hernandez

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Body Shop Part Three of The Series :Weight Management 101

What are some of the rules to weight management?

Understanding how to control your calories is the most important thing to learn for weight management.

Weight management 101 Three main categories

  • Surplus; if you eat more calories than your  body burns during your daily activities. Your body stores the calories as fat, weight gain occurs.
  • Maintenance; if you eat the same amount of calories you burn in a day. Your weight stays the same.
  • Deficit; if you eat fewer calories than your body needs for activities. Your body uses the stored calories(fat) , weight loss occurs.

To burn one pound of body fat you must create a deficit of 3,500 calories from diet and or exercise.

I will give you a general amount of calories burned for common activities. If you weight 155-189 this is generally how many calories you burn an hour.

  • Fast walking (4 mph)                              281 calories
  • Jogging (5.2mph)                                    663 calories
  • Bicycling                                                    493 calories
  • Elliptical                                                    352 calories
  • Stairmaster                                              442 calories
  • Hatha yoga                                               281 calories
  • Strength training                                     250 calories

Well I hope this is helpful in setting your daily activity goals to burn unwanted body fat.

If you need help putting together a Health and Exercise Prescription contact me.

Thanks for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions Inc.


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Do you have a preventative screening schedule? Regular Screening Can help detect illnesses in the early stages.

Everyday we have choices we make that affect our lives and our health. You need to remember that the foods we consume, the amount of physical activity we get, how we manage our stress, and a variety of other lifestyle choices affect your health.

Not only maintaining your health is important but, you also need to monitor it.

Yearly and monthly screenings can help detect illnesses in the early stages, when they can be treated. You should print this blog out and take it to your doctor and ask them if you need any of the below screenings if you have not done them already.

  • Blood pressure test monthly checks two kinds of pressure within the blood vessels.Systolic(arteries) and Diastolic (veins) 140/90 border line high. High blood pressure is a disease with no symptoms that can lead to a heart attack or stroke.
  • Brest self-exam monthly
  • professional breast exam Yearly are to be done by a physician or nurse to examine breast for abnormalities.
  • Mammography ages 40+ every 1-3 years it is and x-ray to detect breast tumors or problems
  • Cholesterol test 20+ every 3-5 years the test checks the level of fatty deposits  in the blood. High cholesterol levels are linked to heart disease
  • Diabetes test ages 30+ every 3-5 years
  • Digital rectal exam 40+ Talk to your doctor check for signs of colorectal and or prostate abnormalities including cancer.
  • Glaucoma screening 50+ every 2-3 years checks increased pressure in the eye. Glaucoma can lead to blindness if not treated.
  • Pap test 20+ every 1-2 years
  • Physical exam 20+ every 2-3 years
  • Regular dental exam 20+ yearly
  • sigmoidoscopy 50+ every 3-5 years check for early signs of colorectal abnormalities and cancer.
  • Stool blood test 50+ yearly stool blood test screening  check for early signs of colorectal abnormalities and cancer
  • Vision exam 20+ 2-3 years

Well that is a general list of some of the preventative screening you can have done to practice prevention through awareness.

Make sure to ask your doctors about these screenings. Talk your doctor about what best works for you.

If you need help putting your exercise program together please contact me at healthybellingham@hotmail.com

or visit my website http://healthybellingham.com/

Thanks for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions Inc.

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The WILL and DESIRE to Change is The First Thing YOU need to start your exercise program

Well today was an interesting day of returning phone calls, emails and talking to people about their fitness goals. When it came down to it all of my contacts realize that gaining health and fitness is not a fad, is difficult and a long-term goal.(I always say nature made us lazy since nature always finds the easiest way to get things done.)

One thing that rings true for the New Year goals and for any goals you set for your self!

You have to take ownership! That is right you have to own your own goal and can not expect someone to do all the work for you. The responsibility is all on your shoulders.

The most consistent thing I hear from people is excuses for why they can not accomplish their own health and fitness goals. I will not say that it is not a challenge but, it is certainly not impossible.

Here are a couple that you might have heard someone say.

    1. “I do not have time”….hmmm with only 168 hours in a week, I think most people can find 5 hours a week. That is about 3% of your time for the week. This can change your life I promise.
    2. “My kids prevent me from exercise”….There are gyms with day care and you can also do things with your kids for cardio.
    3. “Work is much to busy to get in any exercise”….once again you have to make your time work for you and be committed to putting exercise in the schedule and stick to it just like your other appointments.
    4. “My parents did not teach me to eat right or exercise”….well guess what, you are not your parents and are a grown up now and you need to take more responsibility…that means no more excuses about why you can not because what you have been taught!
    5. “I always get hurt when starting an exercise program”….if you get hurt all the time you should definitely get professional help from a certified personal trainer like me. Would you be your own attorney, CPA, or doctor? A fitness professional can help educate you in why you are doing certain exercises and eating a certain amount of calories specific to your goals!
    6. Last and not least…You can take days off to rest and take it slow. Most people quit and do not start again because they do not want to fail. Failure is really a chance to learn about your self  and why you did not accomplish your goal. You can then start over the next day. “Day after day we have a chance to do what we did not do the day before. You can do it!”

     

  1.  

Your will power and wanting to accomplish your goal are two main key factors in doing it.

I do daily affirmations to help reenforce my goals into my subconscious. You should try this as well.

I am accomplishing my goals

I am committed

I am following my plan

Just Do It

I hope some of the ideas help you create a plan for your self so you can better stick to your New Years health goals. If you need any help getting a health and exercise program started please contact me.

healthybellingam@hotmail.com

Health and Exercise Prescriptions Inc.

Jaime J. Hernandez                                                ™

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Body Shop Part Two Of The Series: Cross training Bike,Row,Stair stepper,Run,Swim

Why is cross training so important for the general health?

Most Peoples sports activity are relatively repetitive and so create postural deviation. Balancing your cardio activities by crosstraining can help balance your overall training and body.

Any program should have a plan to be successful. If you are just starting out make sure you have no previous injuries or pain that my be aggravated by an exercise program.

warming up and cooling down are important parts of your exercise plan. You should at least take 5 minutes to gradually warm up and cool down.

I am going to help you with a beginners Cross training program design.

Monday: Cardiovascular work Bike, Row and Stair stepper


Weight training can be a full body workout 1-3 sets 15-20 reps

https://bellinghamcomplementarycare.wordpress.com/2010/10/13/ymca-full-body-workout-with-lifefitness-machines-downtown-bellingham/

Tuesday: Cardiovascular work Run and swim

https://bellinghamcomplementarycare.wordpress.com/2010/03/25/spring-fitness-30-minute-walk-to-run-program/

Wednesday:Cardiovascular work Bike, Row and Stair stepper

Weight training can be a full body workout 1-3 sets 15-20 reps

Thursday:Cardiovsacular work Run and swim

Friday:Cardiovascular work Bike, Row and Stair stepper

Weight training can be a full body workout 1-3 sets 15-20 reps

Saturday:Off

Sunday:Off

Well this would be a typical week of your new program. If you have not been doing Cardiovascular training or weight training than you should start slow. Rest is just as important as the exercise you are doing so make sure to take at least 2 days off a week from Cardio and weight training unless you are an advanced exerciser.

Beginner:Mon,Wed,Fri; should start with 5 minutes on the bike, row and stair stepper.

The weight training program should start with 1 set 15-20 reps

Tue,Thur;should start with 5-10 minutes run and swim

Intermediate:Mon,Wed,Fri; should start with 10 minutes on the bike, row and stair stepper.

The weight training program should start with 2 sets of 15-20 reps

Tue,Thur;should start with 10-15 minutes run and swim

Advanced:Mon,Wed,Fri;should start with 15 minutes on the bike, row and stair stepper.

The weight training program should start with 2-3 sets of 15-20 reps

Tue,Thur;should start with 15-20 minutes run and swim

This is a basic program for general fitness and is a great start to your New Year program!Remember that if you have any injuries or a special condition such as high blood pressure, diabetes, MS, or any other disease process you should meet with a professional to help design a program that is specific for you and your conditions so that you do not get injured when you start you new exercise program. Please feel free to contact me at healthybellingham@hotmail.com to schedule an appointment for a fitness evaluation.

Thank you for your time and energy and good luck with your new years resolution of gaining better health and staying active.

Jaime Hernandez

Health and Exercise Prescriptions Inc.

http://www.healthandexerciseprescriptions.com/

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