In this months newsletter you will learn about 4 different ways to strength train, most of which you can do at home. You will discover whether or not you are eating enough fruits and vegetables by taking a short quiz AND find out how to increase the amount you consume. You will also discover Shakeology, the product of the month. I hope this information finds you well. If you have any questions, please contact me by clicking on the CONTACT tab at the top of the page.
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4 ways to strength train*
Strength training doesn’t take a huge time commitment in order to see noticeable results. In addition to improving your fitness, strength training just three days a week will help increase your energy, prevent weight gain, boost your cognitive function and also increase your metabolism.
Floor exercises Simple exercises to build muscle can be done almost anywhere. Do abdominal crunches while watching TV, lunges while walking the dog, and arm dips on the edge of your work chair.
Free weights Free weights allow you work your muscles in “real life” movements that benefit your everyday tasks. Lifting heavy weights to the point of muscle failure will give you the greatest benefit. Do not train the same muscle group, (ie. Arms two days in a row) your muscles need a time to repair and recover.
Resistance bands Resistance bands are inexpensive and effective alternatives to lifting weights. Plus, they can be stored easily and weigh almost nothing so they are great for traveling!
Machines Weight machines have been designed for every muscle group. They can be expensive to have in your home, but your local fitness center will have a good variety for you to use.
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Are you eating enough fruits and vegetables?*
Only 1 in every 10 adults eats enough of them. Are you?
How much do you need?
For a 2,000 calorie diet, you need 2 cups of fruit and 2 ½ cups of vegetables a day, according to the Dietary Guidelines for Americans.
How much is in a cup?
A 1-cup serving is equal to:
1 small to medium piece of fruit
1 cup cooked vegetables or 2 cups raw leafy vegetables
1 cup 100% fruit or vegetable juice
¼ cup dried fruit
How can you get more into your diet?
Breakfast:
Add sliced banana to whole grain cereal
Top low-fat Greek yogurt with berries
Lunch:
Choose a salad with lettuce, tomatoes and other vegetables
Request extra veggies on your sandwich
Choose vegetable soup
Buy prepackaged fruit with NO added sugar
Dinner:
Stir-fry veggies
Choose baked sweet potato
Load your plate with cooked veggies
Choose sliced fruit for dessert
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Motivation
When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer,
never give up then, for that is just the place and time that the tide will turn.
-
Harriet Beecher Stowe
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Product of the Month
Shakeology can help you:
- Improve Digestion and Regularity
Tastes delicious, too!
If you want more information or to purchase click here:
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From Mayo Clinic Health Solutions
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