tag:blogger.com,1999:blog-12394702084020239452024-03-12T17:15:54.086-07:00a fitness minuteA Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.comBlogger405125tag:blogger.com,1999:blog-1239470208402023945.post-79295655850058385002015-05-18T13:55:00.000-07:002015-05-18T13:55:43.762-07:00Boost Your Memory by 23%<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When researchers asked people detailed questions about a short film they had just seen, those who were instructed to close their eyes during the Question and Answer correctly answered 23% more queries than those told to keep their eyes open.</span><br />
<span style="font-family: Arial; font-size: large;">"Closing your eyes lowers your brain's cognitive load by blocking out distractions, which helps you focus on the task of remembering." says lead study author Robert Nash.</span><br />
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<span style="font-family: Arial;"><em>Quoted from Prevention Magazine</em></span><br />
<span style="font-family: Arial;"><br /></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-90859156597841577022015-03-22T11:59:00.000-07:002015-03-22T11:59:00.540-07:004 Signs You Need To Lift More Weight<span style="font-family: Arial, Helvetica, sans-serif;">Strength training is about building and maintaining a certain level of strength. You might not be lifting enough weight during one or many of your exercises if:</span><br />
<span style="font-family: Arial;"><br /></span><br />
<span style="font-family: Arial;">1.<strong> The current weight you are lifting is not a challenge. </strong></span><br />
<span style="font-family: Arial;">Strength training is meant to be challenging, because the whole point is to "overload" your muscles so they get stronger. If the weight you are lifting isn't as challenging as it used to be (or isn't as challenging at all!), then it is time to increase the resistance.</span><br />
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<span style="font-family: Arial;">2. <strong>You could go forever. </strong></span><br />
<span style="font-family: Arial;">Each strength training exercise you do should cause you to feel muscle "fatigue" within 15 repetitions (or fewer). Muscle fatigue feels like you couldn't possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go forever because the resistance you're using is so easy, then it's time to take it up a notch.</span><br />
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<span style="font-family: Arial;">3. <strong>You have never increased the weight you lift. </strong></span><br />
<span style="font-family: Arial;">When you first started strength training, then the weight you lifted was a starting point. Continuing to progress in strength training is essential to getting the most out of your workouts--that means lifting more weight as you get stronger.</span><br />
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<span style="font-family: Arial;">4. <strong>The progress has come to a stop. </strong></span><br />
<span style="font-family: Arial;">Without making your muscles work harder than they're accustomed to, they won't get stronger. As you train, your muscles will grow stronger in order to meet the demands you are placing on them. So if you keep offering them the same workload, they will keep working the same amount, and progression comes to a grinding halt.</span><br />
<span style="font-family: Arial;"><br /></span><br />
<span style="font-family: Arial;">Recognize if you are experiencing any of the 4 signs above, taking time to pay attention to the level of difficulty and challenge of each of your exercises during your workouts. If you experience any of these signs, then it is time to increase the resistance!</span><br />
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<br /></span><span style="font-family: Arial;"><br /></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-20647094917146031912015-02-24T11:50:00.000-08:002015-02-24T11:50:00.053-08:00Wine & Exercise Reduce The Risk of Heart Attack<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Scientists have long suspected that red wine is protective against heart disease. About 50 years ago, scientists identified the concept of the French paradox.</span><br />
<span style="font-family: Arial; font-size: large;">The French have the lowest heart disease rate in the world yet eat very rich diets. The French drink a lot of red wine, which is thought to protect the heart. </span><br />
<span style="font-family: Arial; font-size: large;">Researchers from the Czech Republic, in a study on 146 healthy adults, found that both red and white wine reduced the risk of heart disease but only when accompanied by exercise. In their study, they found that drinking wine and exercise reduced blood cholesterol and increased heart-healthy HDL cholesterol.</span><br />
<span style="font-family: Arial; font-size: large;">Even more reason to enjoy that glass of wine--as long as you exercise too.</span><br />
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<span style="font-family: Arial;"><br /></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-90024230929030422792015-02-17T11:27:00.000-08:002015-02-17T11:27:00.060-08:00Young Women Have Strokes Too<span style="font-family: Arial, Helvetica, sans-serif;">Up to 10% of strokes occur in people ages 45 or younger, yet nearly 3 in 4 women do not know the most common symptoms, according to the National Stroke Association. And the longer it takes to get help, the harder the recovery can be. Waiting just an hour to get treatment can lead to more than three and a half months of recuperation.</span><br />
<span style="font-family: Arial;"><br /></span><br />
<span style="font-family: Arial;">To help identify the signs, remember this cue: <strong><span style="font-size: large;">BE FAST</span></strong>:</span><br />
<span style="font-family: Arial;"><span style="font-size: large;">B</span>alance is lost.</span><br />
<span style="font-family: Arial;"><span style="font-size: large;">E</span>yes blur.</span><br />
<span style="font-family: Arial; font-size: large;">F<span style="font-size: small;">ace drooping.</span></span><br />
<span style="font-family: Arial; font-size: large;">A<span style="font-size: small;">rm weakness.</span></span><br />
<span style="font-family: Arial; font-size: large;">S<span style="font-size: small;">peech difficulty.</span></span><br />
<span style="font-family: Arial; font-size: large;"><span style="font-size: small;"><span style="font-size: large;">T</span>ime to call 911.</span></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-68761246539768755792015-02-10T11:56:00.000-08:002015-02-10T11:56:00.311-08:00Every Step Counts<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Study after study proves that the simple act of walking can have profound effects on your health.</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Brain</strong>: Just 2 hours of walking a week can reduce your risk of stroke by 30%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Memory</strong>: 40 minutes of walking 3 times a week protects the brain region associated with planning and memory.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Mood</strong>: Walking 30 minutes a day can reduce symptoms of depression by 36%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Health</strong>: Logging 3500 steps a day lowers your risk of diabetes by 29%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Lifespan</strong>: 75 minutes a week of brisk walking can add almost 2 years to your life.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Heart</strong>: Walking 30 to 60 minutes most days of the week drastically lowers your risk of heart disease.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Bones</strong>: Walking 4 hours a week can reduce the risk of hip fractures by up to 43%.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Your Weight</strong>: A daily one hour walk can cut your risk of obesity in half.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Courtesy of Prevention Magazine</span></div>
A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-29624121926252500952015-02-03T11:33:00.001-08:002015-02-03T11:33:44.516-08:00Can One Habit Change Your Life?<div style="text-align: left;">
<span style="font-size: large;">TRY IT NOW: </span></div>
<span style="font-size: large;">Adopt ONE change every day for a week-- and see how it will improve YOUR life.</span><br />
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<span style="font-size: large;"><span id="goog_194546683"></span><span id="goog_194546684"><br /></span></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-777524646081896142014-10-31T12:23:00.000-07:002014-10-31T12:23:00.555-07:00<br />
<i><span style="font-size: x-large;"><span style="font-family: Georgia, "Times New Roman", serif;"> </span></span></i><img border="0" height="285" hspace="5" name="ACCOUNT.IMAGE.868" src="http://ih.constantcontact.com/fs141/1104797399034/img/868.jpg" vspace="5" width="431" /><br />
<i><span style="font-size: x-large;"><span style="font-family: Georgia, "Times New Roman", serif;"> <b>Happy Halloween</b></span></span></i>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-25426310566586825612014-09-10T08:42:00.000-07:002014-09-10T08:42:35.270-07:00GOOD ADVICE<span style="font-size: large;">Every new diet book explains why it's better than all the previous ones. This new plan, claims the author, holds the key to losing weight and keeping it off. It will succeed where the others have failed. So we decrease our fat intake. Or increase it. We eat more protein. Or less. We eat more carbs or cut them out. </span><br />
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<span style="font-size: large;">And the question remains: Which is the best diet to lose weight? </span><br />
<br />
<span style="font-size: large;">Well, we now have the answer. A study published in <i>The New England Journal of Medicine </i>put 811 overweight adults through four different diets, each one a different proportion of fat, carbs, and protein.</span><br />
<br />
<span style="font-size: large;">The result? On average, participants lost twelve pounds after six months and kept nine pounds off after two years. <b><i>No matter which diet they followed. </i></b>In terms of losing weight, no diet was better than any other. Because all diets work through a single mechanism--they restrict your calorie intake. </span><br />
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<span style="font-size: large;"><i><b>People lose weight when they eat less.</b></i></span><br />
<br />
<span style="font-size: large;">If that's true, then the best diet is the simplest one. So ask yourself: </span><br />
<span style="font-size: large;"><i><b>What's the one thing you can change that will make the biggest difference in your calorie consumption? </b></i>Everyone has one thing.</span><br />
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<span style="font-size: large;">And each person's one thing could be different. For some, it might be sugar. For others, fried foods. For others, sodas. What's important is to keep it simple. Pick your one thing that can have the biggest impact and then focus 100% of your effort on that one thing.</span> </div>
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<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-42806806512844213552014-08-25T07:25:00.000-07:002014-08-25T07:25:07.540-07:00Don't Make Exercise So Hard<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Research published recently in the <i>Annals of Behavioral Medicine</i> showed that the harder people exercise, the less pleasure they feel during the exercise and the less likely they'll be to exercise routinely. According to one of the authors of the study, "Evidence shows that feeling worse during exercise translates to doing less exercise in the future."</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Obvious, right? We tend to do things we find pleasurable and avoid things we find painful. If you want to stay committed to a long term exercise program, don't make it so hard. </span></span><br />
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<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-19209647301295485212014-08-11T08:10:00.001-07:002014-08-11T08:10:21.271-07:00Strengthen And Balance Your Core<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Total body exercises rely on your abs, hips, and back muscles, but when you're unstable you use less weight, which means your muscles don't work as much.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Balance means strength. There's an extensive network of small stabilizing muscles in your hips, knees, ankles, and core. Develop these and you develop a stronger foundation for larger muscles, which can generate more strength.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">According to a report published in <i>Medicine & Science in Sports Exercise</i>, volunteers who did Pilates twice a week for nine months increased their lean abdominal muscle by 21%.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">For a stronger midsection and more power, incorporate classic Pilates moves into your workout twice a week. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"> </span></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-90360426668432167172014-07-31T10:24:00.000-07:002014-08-11T07:44:46.382-07:00<div style="text-align: justify;">
<span style="font-size: large;"> <span style="font-size: x-large;"><b> "One day,</b></span></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> you are going</b></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> to wake up </b></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> and notice</b></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> that you</b></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> should</b></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b> have tried." </b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
~Anonymous </div>
A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-83237822437261657832014-07-29T14:52:00.000-07:002014-07-29T14:52:00.673-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQS_7eeUg-PQ-Osbcd5IzXCkDhJg68kLxcFDpZbSVWD83rgN6tt8w" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQS_7eeUg-PQ-Osbcd5IzXCkDhJg68kLxcFDpZbSVWD83rgN6tt8w" /></a></div>
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Watch out for that gleaming stethoscope around your doctor's neck. The diaphragm (the round part that touches your skin) was found in a new study to be a hot spot for MRSA (staph), the dreaded drug-resistant bacteria people pick up in hospitals. </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">There are no MD guidelines for disinfecting scopes between patients. You would be well within reason to suggest a wipe-down before your checkup begins.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Source: Mayo Clinic Proceedings</span></span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Quoted from Prevention Magazine </span></span></span><br />
<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-43573684881544389562014-07-24T14:28:00.000-07:002014-07-26T08:41:55.728-07:005 Health Numbers You Should Know<span style="font-size: large;">"There are five numbers that strongly correlate with</span><br />
<span style="font-size: large;">aging, heart disease, stroke, memory loss, and</span><br />
<span style="font-size: large;">sexual health," says Michael Roizen, MD, chief</span><br />
<span style="font-size: large;">wellness officer at Cleveland Clinic.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>1.</b> <b>Blood Pressure--Ideal number: 115/75</b></span><br />
<span style="font-size: large;">"Blood pressure at this level lowers your risk</span><br />
<span style="font-size: large;">of disability and premature death--plus</span><br />
<span style="font-size: large;">it can help keep you feeling and looking younger."</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>2. Cholesterol--Ideal numbers: </b></span><br />
<span style="font-size: large;"><b>LDL (bad) cholesterol under 100</b></span><br />
<span style="font-size: large;"><b>HDL (good) over 50 </b></span><br />
<span style="font-size: large;">"Cholesterol at these levels is associated with</span><br />
<span style="font-size: large;">healthy, youthful arteries."</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>3. C-Reactive Protein--Ideal number: less than 1</b></span><br />
<span style="font-size: large;">CRP rises when you have inflammation somewhere in your body--and chronic inflammation can mean trouble.</span><br />
<span style="font-size: large;">A CRP reading below 1 will keep you at low risk </span><br />
<span style="font-size: large;">of arthritis, heart disease, and stroke.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>4. HBA1c--Ideal number: 5.6 or lower</b></span><br />
<span style="font-size: large;">This test measures how much sugar is attached to your</span><br />
<span style="font-size: large;">hemoglobin, an oxygen-carrying protein in the blood.</span><br />
<span style="font-size: large;">The higher the number, the worse your blood sugar</span><br />
<span style="font-size: large;">control and the more likely you are to develop</span><br />
<span style="font-size: large;">diabetes or other problems.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>5. Waist Circumference--Ideal number: </b></span><br />
<span style="font-size: large;"><b>Half (or less) of your height in inches</b></span><br />
<span style="font-size: large;">Wrap a tape measure around your middle at your </span><br />
<span style="font-size: large;">belly button, and then suck in and measure.</span><br />
<span style="font-size: large;"><b> </b></span><br />
<span style="font-size: large;"><b>Quoted from: Prevention Magazine</b></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-81070755211271072292014-07-22T14:07:00.000-07:002014-07-22T14:07:00.148-07:00<span style="font-size: large;">When American adults were asked,</span><br />
<span style="font-size: large;">"if you could stop time and live forever </span><br />
<span style="font-size: large;">in good health at a particular age,</span><br />
<span style="font-size: large;">at what age would you like to live?"</span><br />
<span style="font-size: large;">Most of them said:</span><br />
<span style="font-size: large;"> </span><br />
<span style="font-size: large;"> </span><a href="http://www.sandscripts.com/catalog/business/gif/round_number_seals_50_gold.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.sandscripts.com/catalog/business/gif/round_number_seals_50_gold.gif" height="320" width="320" /></a><span style="font-size: large;"> </span><br />
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<span style="font-size: small;">Source: Harris Interactive</span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-71453495039007144222014-07-19T10:42:00.000-07:002014-07-19T10:42:00.423-07:00Big Benefits From Small Tips<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The key to longevity--Eat nuts!</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">People who ate a handful of nuts DAILY were</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">about 20% less likely to die from any cause, </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">especially heart disease and cancer, over a </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">30-year period than non-nut eaters.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Sitting is the new smoking!</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Sitting too long can increase risk of </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">high blood pressure, obesity and heart disease, </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">even if you hit the gym after work.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Moving even a little bit- standing up for a minute</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">while talking on the phone, for example-adds up.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't just sit there for long periods of time.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Watching your weight saves you money!</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Staying trim could help save some dough, at least when it comes to health-care costs. A study from the journal <i>Obesity </i>found that health care costs were lowest for people with a body mass index of 19, which falls into the lower range of a healthy BMI. The heavier people got, though, the more those costs rose. </span></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-8789966428863433812014-07-13T10:34:00.000-07:002014-07-13T10:34:52.565-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-QEO3M8ngHpI/U8K5rvd-tLI/AAAAAAAABxw/B2i7IE8cO5A/s1600/tom+sunset.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-QEO3M8ngHpI/U8K5rvd-tLI/AAAAAAAABxw/B2i7IE8cO5A/s1600/tom+sunset.PNG" height="299" width="640" /></a></div>
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<span style="font-size: large;"><b><span style="font-family: Georgia, "Times New Roman", serif;">Walk Strong</span></b> </span></div>
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<span style="font-size: large;">Life has a way of placing unexpected and sometimes</span></div>
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<span style="font-size: large;">deeply unwelcome challenges squarely in our path.</span></div>
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<span style="font-size: large;">The key is learning to breathe through the pain,</span></div>
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<span style="font-size: large;">accept the change, and get stronger for what comes next.</span></div>
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~Quoted from Prevention Magazine </div>
<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-34497207928410471912014-02-10T12:25:00.000-08:002014-02-10T12:56:27.485-08:00<div class="separator" style="clear: both; text-align: center;">
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<a href="http://3.bp.blogspot.com/-LNufSho_3wk/UBGCj-EtjWI/AAAAAAAABpA/PIMrh_oHlLw/s1600/fit.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-LNufSho_3wk/UBGCj-EtjWI/AAAAAAAABpA/PIMrh_oHlLw/s1600/fit.PNG" height="400" width="244" /></a></div>
<div class="spx_inspected_extr spx_global">
<span style="font-size: large;">Working out is just like
brushing your teeth. It's a routine that is essential
to the body for overall health and longevity. When you treat exercising
like it's a luxury, you are more likely to blow it off. And
then your body won't look, feel or perform at its best. Find the best workout for you.</span>
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A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-13292319092470797252013-12-31T10:40:00.000-08:002013-12-31T10:40:00.330-08:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFboml5bqcyghx7pVY7S18eZfdqxa-VwnFXLNdt3Wsgp4iZUmNdz622fuYSDMswlH0QxMfp13YrAnBjFAcK0V3jHlBRrRbgzQwTAJVfNoeFl7QM19gPwH_mU1SAX8gqxxEZyKOp4uRImO5/s640/new.years.kitteh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFboml5bqcyghx7pVY7S18eZfdqxa-VwnFXLNdt3Wsgp4iZUmNdz622fuYSDMswlH0QxMfp13YrAnBjFAcK0V3jHlBRrRbgzQwTAJVfNoeFl7QM19gPwH_mU1SAX8gqxxEZyKOp4uRImO5/s400/new.years.kitteh.jpg" width="400" /></a></div>
<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-64542975518652221462013-10-22T14:18:00.000-07:002014-07-14T15:24:37.026-07:00Carbs are not the enemy<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">19% of Americans erroneously believe that calories from carbs cause more weight gain than calories from fats or sugars. </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">The bottom line is a calorie is a calorie whether it comes from carbs, fats, or sugars. There's no scientific reason to cut out an entire food group. Instead, get the most mileage from carbs by choosing those high in dietary fiber, like whole wheat pasta and brown rice. </span></span><br />
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<span style="font-size: small;">Source: The International Food Information Council Foundation 2012 Food & Health Survey</span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-53270989531719868562013-10-14T09:38:00.000-07:002013-10-14T09:38:00.029-07:00Run Your First Race<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.ujena5k.com/5113-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://www.ujena5k.com/5113-1.jpg" width="320" /></a></div>
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">"If you can walk briskly for 30 minutes, you can train for a 5K (3 mile) race in eight weeks", says John Honerkamp, the head of training for the New York Road Runners. He suggests doing the following workouts two or three times a week.</span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 1: Run 1 minute; walk 1 minute. Repeat for 20 minutes.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 2: Run 2 minutes; walk 2 minutes. Repeat for 20 min.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 3: Run 4 minutes; walk 2 minutes. Do 5 times.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 4: Run 8 minutes; walk 3 minutes. Do 3 times.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 5: Run 10 minutes; walk 3 minutes. Do 3 times.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 6: Run 1 mile; walk 2 minutes. Do 3 times.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 7: Run 1 1/2 miles; walk 2 minutes. Repeat once.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Week 8: Run 2 miles; walk 2 minutes. Repeat once. </span></span><br />
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<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-12613512873782740062013-10-07T13:19:00.000-07:002013-10-07T13:19:00.073-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.continuityinsights.com/sites/continuityinsights.com/files/legacyimages/number-5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.continuityinsights.com/sites/continuityinsights.com/files/legacyimages/number-5.png" width="320" /></a></div>
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">People who exercise 5 or more days a week spend 43% fewer days with upper respiratory infections, according to an Appalachian State University study. </span></span><br />
<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Aim for 30 to 60 minutes of exercise daily. It boosts your blood flow so that immune cells circulate throughout your body. </span></span>A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-60854617801053488152013-09-30T12:48:00.000-07:002013-09-30T12:48:00.229-07:00Do Good, Live Long<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.myoncofertility.org/sites/myoncofertility.org/files/resources_image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.myoncofertility.org/sites/myoncofertility.org/files/resources_image.jpg" width="208" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Helping family, friends, and neighbors can add years to your life. Researchers have found that helping others reduces your stress -- and counteracts its harmful effects on your health. So volunteer to lend a helping hand or even just a "listening ear" to a friend. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">"The best way to cheer yourself up is to try to cheer somebody else up." Mark Twain </span><br />
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<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-45652826280885645912013-09-24T14:49:00.000-07:002013-09-24T14:49:00.172-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.glasbergen.com/wp-content/gallery/fitness/toon-1340.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://www.glasbergen.com/wp-content/gallery/fitness/toon-1340.gif" width="293" /></a></div>
<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-73645373578351548492013-09-17T13:10:00.000-07:002013-09-17T13:10:00.714-07:00Some Fruits Are Better at Reducing Diabetes Risk<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;"> </span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://s3.amazonaws.com/rapgenius/1365262324_fruit-juice-concentrates.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="http://s3.amazonaws.com/rapgenius/1365262324_fruit-juice-concentrates.jpg" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;"> </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Eating fruits is good for you, but new research suggests that some fruits may be better than others in reducing diabetes risk.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Using data from three large health studies, researchers tracked diet and disease over a 12- year period in more than 185,000 people, of whom 12,198 developed Type 2 diabetes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After controlling for many health and behavioral factors, they found that some fruits---strawberries, oranges, peaches, plums and apricots--had NO significant effect on the risk of Type 2 diabetes. BUT eating grapes, apples and grapefruit ALL significantly reduced the risk. Even better, they found that eating one to three servings a month of blueberries decreased the risk by 11%. Eating five servings of blueberries a week reduced the risk by 26%!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Substituting fruit juice for whole fruits significantly INCREASED the risk for disease.</span><br />
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<a href="http://news.harvard.edu/gazette/wp-content/uploads/2013/08/HSPH_Blueberries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://news.harvard.edu/gazette/wp-content/uploads/2013/08/HSPH_Blueberries.jpg" width="320" /></a></div>
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<br />A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0tag:blogger.com,1999:blog-1239470208402023945.post-83787409319903562482013-09-11T14:14:00.000-07:002013-09-11T14:14:43.463-07:00Hugh, You've never looked better!!!<img alt="Hugh Jackman ‘embarrassed’ by gym pic" height="266" src="http://nyppagesix.files.wordpress.com/2013/09/bqb3rvyciaayzfv.jpg?w=720&h=480&crop=1" width="400" />
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Photo: Twitter<br />
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Hugh Jackman says he was embarrassed by the insane Twit-pic he posted of his X-Men workouts.<br />
The Wolverine actor took to his Instagram and Twitter accounts to
show off his bulging biceps and vein-popping form as he trained for new
movie X-Men: Days of Future Past.<br />
Lifting an estimated 210 kilograms, a red-faced Jackman told his
followers that “if it ain’t bendin, then you’re just pretendin (sic)”.<br />
“I’m a little embarrassed about that. That was a moment. (of) just
showing off, completely showing off… I’m about to turn 45, I will never
do this again and I want to document it,” he told Access Hollywood.A Fitness Minute with Pat Andersonhttp://www.blogger.com/profile/04831148211857663252noreply@blogger.com0