Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"

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Goal setting, Behaviors Vs. Outcomes “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

Goal setting, Behaviors vs. Outcomes?

Changing behaviors will allow you to focus on the things that will get you to the intended outcome. Make a plan and a good mantra of mine is “today is another day to do the things I did not do the day before” I feel like some days are harder than others and you need to be more realistic with your goals instead of being idealistic.

The world is pretty uncontrollable and most often unpredictable but, you can create little success by making small accomplishments by changing your behavior. We all know that life happens.

Here are some examples of the mind-set you will have to understand to make these principles work.

If you want to sell your house for a good price, you can renovate it and give it a fresh coat of paint. But you can’t control the real estate market, or someones credit.

If you want to have a nice picnic outside, you can pack a basket with food and blanket and plan your route to the park. But you can’t control the weather or whether your car accidentally breaks down.

If you want to lose weight, you can eat well and stay active. But you can’t control your fat cells or your genetic predisposition.

You can’t make your body lose 20 pounds instantly on command any more than you can make your house worth a certain amount when you sell it.

In other words, you can’t control the outcome, but you can control the behaviors that lead to the outcome you want.

Outcomes are WHAT you want! But outcomes don’t tell you what to do.

Behaviors are HOW you’ll get there! Behavior goals give you an action plan. At Health and Exercise Prescriptions we give you a complete action plan to help change your behaviors to gain better health and fitness using a whole body approach. This action plan will help you gain strength, balance, flexibility, cardiovascular endurance and better mental and emotional abilities.

So instead of setting “outcome goals”, set “behavior goals”.

Here are a few examples showing the difference.

Outcome goals: Run a 5K race in 23 minutes,Lose 10 lb,Squat 80 lb.

Behavior goals:Run for 20 minutes three times per week for the next month, gradually increasing the duration and speed, Practice eating slowly at every meal,
Show up every day and do your exercise prescriptions consistently.

You get the idea?

Notice how all of the behavior goals are a commitment to do a specific set of actions or tasks that lead to the outcome you want.

Also, notice that:

1.Behavior goals are things you do consistently and regularly
2.Behavior goals are small, manageable tasks that are within your control
3.Behavior goals are often things that you can do right now, today or in the near future.
Again: You can’t control the outcome.

But you can control the behaviors that, when done consistently, will get you to your individual goals.

Well I hope that helps you think about putting together your goals(new behaviors) for the new year! Let me know if I can help.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

Thanks for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions


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So your Dr. said to rest.How long does it take to start losing the fitness that you have gained from your exercise program…it is not long.

Have you ever wondered what happens to your body when you are inactive? How long does it take to start deconditioning? How do I prevent further deconditioning?

Well I think that this subject is a very important one because as you decondition you lose function in your major systems such as cardiovascular, muscles, balance, endurance, coordination, even your metabolic rate changes, these systems are all involved in you general activities of daily living. It only takes 1 week of inactivity to

Deconditioning is a complex process of physiological change following a period of inactivity, bedrest or sedentary lifestyle. It results in functional losses in such areas as mental status, and ability to accomplish activities of daily living. The most predictable effects of deconditioning are seen in the musculoskeletal system and include diminished muscle mass, decreases of muscle strength by two to five percent per day, muscle shortening, changes in periarticular (where the muscle attaches to the bone) and cartilaginous joint structure and marked loss of leg strength that seriously limit mobility. The decline in muscle mass and strength has been linked to falls, functional decline, increased frailty and immobility.

As you can see that lack of activity is a serious problem in our modern society. If you do not use it you will lose it.

How do I make a plan to keep moving if I am in pain of have a limiting special condition? Well that is a good question and should be handled by a professional so that you do not get hurt in the process of gaining your function back to previous state before injury or disease. Go to   We can help you design a safe and effective program for you to stay mobile while dealing with injuries or disease processes.

Well I hope that this short blog post puts into perspective the issues behind taking time off from physical activity and the long-term dangers that it can create. Sometimes resting too much can really cause more problems.

Thanks for reading my post!

Jaime Hernandez

Health and Exercise Prescriptions


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How much water do we need daily to stay healthy?Tips on preventing dehydration.

How much water do we need daily to stay healthy? This topic is always dependent on the persons enviroment and activity level. If it is hot you will sweat more and also if you have a high activity level you would require more water as well.

Facts about humans and its relationship to water. Water makes up at least two-thirds of our total body weight. Our brain floats in cerebrospinal fluid, whis is almost all water. Our blood, tear,sweat and our saliva are mostly water. The brain is 75% water, the bones are 22% and even the enamel on our teeth is 2% water.  Someone who weighs 150 pounds is composed of about 100 pounds or more than 10 gallons of water.

Water is also important to digestion an also for carring out basic chemical reactions in our body.  We require 1 milliliter of water per calorie that we ingest.

An average adult needs 8-10 cups a day and even more in hot enviroments or heavy activity events. Each day we lose 3-4 pints of water in our urine, another pint is lost as we exhale and another pint is lost as we sweat and all of this lost water MUST  be replaced.

There are signs of mild to moderate dehydration include cracked lips, headache, irritability, lethargy, poor appetite and malaise.

Here are some tips to help you stay hydrated.

1.Make half of your fluid intake pure water.Try to drink small amounts rather than big amounts all at once.

2.Begin each day with 1 glass of water.

3.Try different drinks that make water taste more iteresting, including sparkling water, flavored water using fresh fruit or herbs.

4.If you are consuming, coffee, alcohol or salty foods you should drink one cup water per cup of each of these.

5.Eat foods with a high water content like watermelon, lettuce or milk.

6. When exercising on a hot day make sure to drink water every 20 min at least a half cup.

The quality of water is important too. Make sure that the water is clean and pure.

Well I hope that puts the importantance of water and the human bodys need for it to function correctly into perspective.

If you need any help with a whole plan for better health and wellness please contact me. 

Thank you

Jaime Hernandez

Health and Exercise Prescriptions

Et al. Modern hydrotherapy for massage therapist/ Marybetts Sinclair