Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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Have you lost the desire to exercise? You need to make exercise easy and enjoyable again!

I am writing this blog post for all of those people who have stopped exercising daily and are having troubles getting started again.

Are you not sticking to your daily routine of exercise because, you have lost the desire and willpower to do it? Or are you bored/no time?I have found that when I am out of practice of daily exercise I need to make my journey to the gym somewhat enjoyable and relaxing.

Tips to help you like your exercise program and make it more enjoyable and relaxing:

1.)First change it up to a short 15 minute workout (Circuit Weight Training) with 10 minutes of cardio to warm up and 10 minutes of stretching post workout.

2.) Then “Relax” after your workout use all the facility’s amenities to help you relax to fullest including Steam room, Sauna, hot tub and tanning bed if that is helps you relax.This is a key part making your routine have a componet of relaxing, so it’s not “all” hard work, and you have another reason to go to the gym other than to just do “work”.

Here is how I would put it all together as a regimen.

I would start with light low impact cardio 10 minutes on the bike warm up and 15 minutes doing a circuit that targets all of your major muscle groups which should be light 1-2 sets of 20 reps. My 15 minute workout consisted of pairing up exercises of opposites muscle groups so I could do them back to back so that I would not have to rest. You should be able to finish your weight training workout in 15 minutes if you do not rest. This type of workout would just be for general health and is a pre-prep-conditioning program.

Here is a small example:

Jump on low impact cardio machine for 10 minutes to get warmed up,before you start! Lightly stretch your tight muscles then Go!!

  1. DB Chest Press/Pulldowns
  2.  Back Extensions/Crunches
  3. Shoulder Press/Seated Row
  4. Leg Press/Calf Raises

Do you get the picture?This workout is very simple but, you do exercise all of your major muscle groups.

Now for the relaxation part of making your time at the gym more fun and rewarding. Humans need both stress and relaxation built into their Health and Exercise Prescription®  to balance their body and mind.

Most gyms have a least a hot tub to help relax after your workout, I like to use the steam room, suana,  hot tub and in the winter the tanning bed to relax after my workouts. It feels good to have a positive relaxing reward after the hard work of getting to the gym and pumping some iron!!

Well that is the best way to get back on track if you have stopped working out and are looking for a rough plan to get started again.

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

Thank you for your time and energy…Be well

Jaime Hernandez Health and Exercise Prescription® 

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77-92% of all seniors have 1-2 chronic diseases,Issues Facing Seniors health and wellness can be addressed with the proper Health and Exercise Prescription®

The facts of aging…

For “most” older adults, good health ensures independence, security, and productivity as they age. Yet millions struggle everyday with health challenges such as chronic disease, falls, and mental health issues—all of which can severely impact quality of life.

The right Health and Exercise Prescription® can help prevent and lessen the primary and secondary diseases and injuries through individualized program exercise development to restore function for normal daily activities.

Major concerns for senior population:

#1 Chronic Disease

Approximately 92% of older adults have at least one chronic disease, and 77% have at least two. Four chronic diseases—heart disease, cancer, stroke, and diabetes—cause almost two-thirds of all deaths each year.

Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health. In 2009 direct health care expenditures for chronic conditions in the United States totaled more than $262 billion.

Diabetes affects 12.2 million Americans aged 60+, or 23% of the older population. An additional 57 million Americans aged 20+ have pre-diabetes, which increases a person’s risk of developing Type 2 diabetes, heart disease, and stroke. In a 2007 Centers for Disease Control and Prevention Program for people at high risk for developing diabetes, lifestyle intervention reduced risk by 71% among those aged 60+.

90% of Americans aged 55+ are at risk for hypertension, or high blood pressure. Women are more likely than men to develop this chronic condition, with half of women aged 60+ and 77% of women aged 75+ having this condition. Hypertension affects 64% of men aged 75+.

The right diet, cardio vascular prescription, weight training and stretching program is essential to maintain overall health and should be the first defense against disease progression and prevention of secondary diseases.

#2Falls

Every 15 seconds, an older adult is treated in the emergency room for a fall; every 29 minutes, an older adult dies following a fall.

Among older adults, falls are the leading cause of fractures, hospital admissions for trauma, and injury deaths. Falls are the most common cause of older adult traumatic brain injuries, accounting for over 46% of fatal falls.

In 2000, the total direct cost of all fall injuries for people aged 65+ exceeded $19 billion, or $28.2 billion in 2010 dollars. This financial toll is expected to increase as the population ages and may reach $54.9 billion by 2020.

Practicing balancing is key to helping prevent falls.

Other Issues Facing Seniors

• Lack of Movement (Muscle loss)
• Sarcopenia (Bone Loss)
– Strength
– Power
• Loss of Flexibility (Stiff muscle)
• Non Healthy Lifestyle
• Medical Problems from medications
• Balance
• Vision
• Fear of losing mobility

As you can see there  are many issues that seniors are facing that are not easy to do without proper guidance and care to individual needs, based off of injuries, diseases, medications and secondary diseases.

3 Simple tips to start movement toward better health.

1. Try to keep fresh fruits and veggies on hand for snacks to get your 5 servings of fruits and veggies which is equal to 2.5 cups.

2.Keep moving, Even if you have to start with 2-5 minutes of walking try to get in 15 – 30 minutes a day. (Start slow and make sure to pick a walking place that is flat and free of debris so that you do not fall.)

3.Practice stretching every day. If you do not know what muscles to stretch talk to a professional to help.

If you need guidance specific to your individual needs please contact www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions® 


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Why on earth would anyone want Colonics? Guest blog post by Vanessa Haycock NTS,LMP,CCHT

Why on earth would anyone want Colonics? 

Let me answer this question with a simple analogy.

Bellingham; our beautiful home town in the great North West, with pristine mountains, lakes, rivers and valleys. Our Salmon are nourished by the pure waters that are filtered from immaculate natural systems set up before humans were even a blip on the radar. We live in a beautiful ecosystem that balances itself, cleanses itself and rejuvenates itself with an innate intelligence.

What would happen if just one of those systems got blocked up? The answer is simple; there would be a gradual backing up of basic sediment at an unseen level at first, which would in turn dam up the streams, then the rivers. Our wildlife would no longer be able to drink the clean water and we may not notice these mild symptoms at first or simply diagnose it as a passing phase. We may see a deterioration in the quality of our agriculture and then our Salmon may start to suffocate in the dense sediment of the toxic rivers.  Perhaps then we would notice that the color of the Bellingham Bay was not an azure blue but an ugly beige with an ill smelling odor. The city sewer system would begin to back up as the drains became blocked up and only when it becomes completely obvious and only when our immediate quality of life is affected do most people notice that something is not right. Something needs to be taken care of, cleaned out, flushed out, nourished and healed.

Each of us can be this story. We all have busy lives and often we don’t take time to tune into our bodies to notice mild symptoms. We may have the odd day where we don’t feel great but pass it off or worse still get used to feeling tired or excuse it as “a family trait”.  Gradually, we may be getting more and more toxic.  The symptoms can be mild at first for example; bad breath or stale BO.  Then fatigue, itchy skin/ rashes or pimples, allergies or digestive issues my occur, IBS, maybe headaches or back pain. These are symptoms that the body could be beginning to get backed up firstly on a cellular level, which then can back up to affect essential fluids such as blood and lymph which may be getting thicker and toxic with all the extra debris floating around, which then can continue to affect the organs and larger systems of the body. Just like the story illustrates, at first the symptoms are mild then eventually we have to take notice that there is something not right with our own “ecosystem” Many people are constipated and are told that having one visit to the bathroom a week is normal. It isn’t. Our bowels are the sewage system of our bodies; everything literally drains out through them and if they are blocked up, then the rest of the body will not be able to flourish but can begin to become out of balance and literally we can be poisoned by our own waste matter as it all backs up.

Its gross so why on earth would anyone want Colonics? Because it can safely and effectively cleanse the colon, which in turn can allow the rest of our body to dump out toxins from the tissues, cells and organs. Colonics has been around for thousands of years. It makes sense and it works. Don’t allow your body to become a toxic waste site.

Vanessa Haycock NTS,LMP,CCHT has been practicing for 17 years and specializes in guiding people to reach fantastic vibrant health.
She can be reached at:
Body Rejuvenation
360.223.1124


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Does Your Back Always Hurt In The Morning And After Exercise?Wrong Exercise and Stretches Might Be The Culprit.

Hello Readers

My back hurts after exercise! This is a common problem that I see when people design their own exercise programs or just go into the gym and do what feels good to them.

“The Whole Idea About Health and Wellness is Balance” In a literal sense when applied to flexibility and strength in your body. Your muscle are suppose to work synergistically with your bones and joints. When your muscles are at the proper length then that allows your joint to function at 100% of its capability  People who do not have a basic range of general flexibility are not able to function at 100% of their capability’s ” Tightness generally means weakness” so stretching is not just a side item in your exercise program and should be seen as equally important as cardiovascular training, weight training and nutrition.

If you have a previous back injury you will have to understand what your type of injury you have in your spine, such as stenosis, ruptured disk, degenerative disk, subluxation etc.. each of these back issues has a specific list of contraindications for specific movements and require a specialized program. If you do not have a diagnosis and have never had been injured then taking another look at your exercise and stretching program to make sure that you are doing the right combination.

What are the Basics of making sure that my exercise program is not causing pain in your back?

  1. If you are just starting an exercise program make sure you are warming up and stretching before you do weight training activity.
  2. Don’t lift to much weight  when exercising your legs while in a standing position if you are a novice. Doing to much to soon is a common mistake.
  3. You should not be having pain while you exercise…especially in your back.If you feel pain immediately stop what you are doing.
  4. If your back pain does not get better from your stretching and exercise program you may not be doing the right combination. Consult a professional that can help. www.healthandexerciseprescriptions.com

Well I hope that this helps you with your back pain issues.

If you would like me to take a look at your exercise program and stretching routine then contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions


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Body Shop “Killer Abs” Demystified? Got Great Abs?

Hello Readers

Bathing suit season is approaching fast. It is time to get your abs stronger and looking good:)

Great abs is definitely a lot of work but, well worth it.

Lets first look at the basic anatomy of  abdominal muscles that we will be using to “Shred our abs” (with an infomercial like emphasis :)giggles.).As you can see there are four different muscles that we need to hit to get your abs looking good.

  1. Transverse abdominal   This is your inner most unit and has a co-contractor called multifidus which helps stabilize your spinal segments. This muscle generally automatically works for all the time.(but injury can lead to dysfunction of this inner unit.) 
  2. External obliques  Specific exercise =Side lying crunches
  3. Internal obliques   Specific exercise=Twisting crunch
  4. Rectus abdominis Specific exercise=Straight and reverse crunch

Most people just do one or two types of crunches. It really takes hitting your abs from different angles to get a good workout.  Oblique means 45 Degree angle so the external and internal obliques are doing to different things; External obliques pull you side to side and internal obliques do more of a twisting motion. Rectus abdominis is what people call “6 pack” and attaches to your pubic bone and runs up your belly to the bottom of the ribs. Your transverse abdominal muscle wraps around you like a girdle ,around the ribs into the back, pubic bone and hips.

When you are exercising these muscles the goal is to put stress in the direction of the muscle(cells) to make them work to their maximum potential. So that means going through the full range of motion with all of the abdominal exercises. Your abs are an endurance muscle and so it takes a lot of exercise at the right resistance to make them hypertrophy or gain muscle. To start you can do at least 2-3 sets at 20 reps daily.Your diet is 70% of gaining muscle and losing body fat.

Well this should help to demystify your ab workouts,…. and now you know the facts. Don’t believe the hype in all of the magazines your read…”Exercise is a science”.

If you need any help putting together a complete plan contact me. www.healthandexerciseprescriptions.com

Thank you for your time and energy…be well

Jaime Hernandez

Health and Exercise Prescriptions


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Part 2 of 2 Learn to help control your blood sugar through exercise and diet

Hello readers I hope that the last blog Part 1 helped to get you started on a sustainable road of better health.

Next component is strength training and Cardiovascular prescription to help keep your blood sugar in check.

#1 rule to follow make sure you get clearance from your doctor and monitor your blood sugar before, during and after your exercise. It is extremely dangerous to not monitor your blood sugar.

Why is it important to do a full body weight-bearing workout?

A full body workout includes all of your bodies major muscle groups to be exercised so that your body does not have strength imbalances. When your body get stimulus to all of your muscle groups it helps to decrease fat, gain strength in your bones, muscles and tendons; it also helps to keep your joints lubricated so they glide better. Weight bearing activity also helps to keep blood sugar in check.

How many days a week should I do a full body workout?

You can start with 1-2 x a week if you are a beginner and do 1-2 sets of 15-20 repetitions. After you first 6-8 weeks doing 1-2 sets you can do 3 sets of 15-20 repetitions for another 6-8 weeks. Rest at least two days in between weight lifting sessions. After you have a half a year under your belt you can do your full body workout Monday, Wednesday and Friday starting with 1-2 sets for 6-8 weeks and then after that move back up to your 3 sets M, W, and F. That should be a great start for you to gain fitness safely. Always clear your new exercise program with your primary care doctors.

Here is the full body workout blog post with pictures of machines.

Always warm up and cool down on a piece of cardio equipment of your choice for at least 5-10 minutes. Stretch if you have tight muscles before you get started.

Points to Remember

  • Always warm up before you start exercising
  • Do not lift too much weight to start because your body is not ready if you are a novice
  • IF YOU FEEL ANY PAIN , SHORTNESS OF BREATH, OR ANYTHING THAT CONCERNS YOU STOP
  • Make sure to eat at least 1 hour before you exercise(small meal)
  • Make sure to drink at least 8-16 oz of water 45 minutes before you exercise
  • IF YOU HAVE ANY MEDICAL CONDITIONS OR PREVIOUS INJURIES GET CLEARED BY YOU M.D.
  • Make sure to get enough rest days in; and you should not be sore more than 2 days
  • Make sure to get a goodnight sleep, eat 3 meals and 2 snacks and take your multivitamins daily

Cardiovascular fitness is a key component to making long term changes in your body.

If you are a beginner you should start with 2-3 times a week(every other day) 10-20 minutes of cardiovascular training for the first six weeks. Chose a walking route that is flat to start out.Every six weeks ( Mesocycle 4-6 wks )you are going to change the amount of time and number of days per week that you do your cardiovascular exercise so now you will do 3-4 days per week and 25-30 minutes. If you need more guidance check out this link to my last blog for a walk to run program. https://bellinghamcomplementarycare.wordpress.com/2010/03/25/spring-fitness-30-minute-walk-to-run-program/

Remember to always check your blood sugar and have something sweet if your blood sugar drops suddenly.

Well I hope that this helps you put together a plan to get you blood sugar in check.
If you need help putting a safe plan together please contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®

www.healthandexerciseprescriptions.com


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Part 1 of 2 Learn to help control your blood sugar through exercise and diet

Hello readers, I hope the new year has been good for you so far!! Spring is here and it is time to get more active.

Learning about blood sugar and how it affects your body is very important.

Lets learn the basics first. Your blood sugar is regulated through out the day to keep you in homeostasis or balance. If your blood sugar is to low(hypoglycemia) or to high (hyperglycemia) your body can not function properly.

Blood sugar levels outside the normal range may be an indicator of a medical condition. A persistently high level is referred to as hyperglycemia; low levels are referred to as hypoglycemiaDiabetes mellitus is characterized by persistent hyperglycemia from any of several causes, and is the most prominent disease related to failure of blood sugar regulation.

Normal blood sugar levels are;Testing

:Before meals, 70-130 mg/dL

:After meals or snack, 1-2 hours after a meal  Less than 180 mg/dL

Knowing your numbers is important. If you do not know yours schedule an appointment with your doctor ASAP.

Well now you have the basic understanding of blood sugar and what the normal ranges are lets talk about prevention strategies to keep your blood sugar in check.

If you do have a diagnosis and have a blood sugar problem you should be very careful when you start your exercise program. You should check your blood sugar, before, during and after your workout to make sure your blood sugar does not drop to fast and is where it needs to be.

Eating the appropriate meal 1-2 hours before you exercise will help maintain your blood sugar. Also having a protein shake while you are working out can help too.

What does a low glycemic /complex carbohydrates and balance  meal look like?

If you have diabetes you should follow a special diet. Here’s a sample diabetic meal plan that is about 1,600 calories and 220 grams of carbohydrates. Remember to drink two 8-ounce glasses of water with each meal.Also using 1-2 tsp of cinnamon a day can help control your blood sugar; Always get clearance from your doctor.

Breakfast

(360 calories, 52.5 grams carbohydrate)

1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana

Lunch

(535 calories, 75 grams carbohydrate)

1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple

Dinner

(635 calories, 65 grams carbohydrate)

4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves or 1 small slice of angel food cake

Snacks

(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups light popcorn

Remember that you can make any sort of substitutes you would like with using food exchanges, so switching foods with similar profiles.

Next component is strength training and Cardiovascular prescription to help keep your blood sugar in check. That is part two of this series. Stay tuned.

Well I hope this information helps you get started on your way to safely gain health and fitness in a sustainable way. If you have specific questions or need help putting together a plan contact me.

www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®