Most would agree that perfection is all about details. We have to start with small pixels to create a big picture. However, often we are so transfixed on the ultimate goal that we may look past certain elements that seem insignificant or trivial. We fail to realize that the very thing we are looking over will assist us in obtaining our prized goal.  We make this same mistake in our journeys toward healthy lifestyles. For example, have you ever rushed to the gym anticipating a vigorous 1 hour cardio session to burn some major calories, yet when you arrived you

Sound to good to be true? Well it isn’t. Wayne L. Westcott, Ph.D. is a renowned fitness researcher, who also has practical insights for ways to save time during workouts without compromising results. He realizes that many of us spend time and energy in resistance training and cardiovascular programs, but fail to find time to stretch. So he conducted a study at the South Shore YMCA with 76 participants from their fitness classes aimed at showing the effect stretching exercises can have when mixed in with normal training routines.  The fitness class activity consisted in performing 12 Nautilus strength exercises

For additional health benefits not provided by aerobic exercise, it is recommended that most adults perform regular muscle-strengthening or resistance training.  What is considered “regular”? The Physical Activity Guidelines for Americans state that adults should perform muscular strength and endurance activities on a minimum of 2 days per week (Haskell, et al, 2007). On each of these days, individuals should perform 8 -10 exercises with 8 -12 repetitions. During these exercises, individuals should work against resistance, which can come in many different forms including body weight, resistance bands, dumbbells, barbells and many other apparatuses. Using elastic resistance bands, or one’s

Hypertension is a major public health problem worldwide, with prevalence in the United States estimated at 78 million (33% of the adult population). Because it is a major risk factor for cardiovascular disease, identification and aggressive treatment of hypertension is of paramount importance. However, because most people with hypertension have no symptoms, it is estimated that 20% of hypertensive individuals are unaware of their condition. Thus, regular monitoring of resting blood pressure is one key for identifying and managing this very common condition. Unless resting blood pressure is severely elevated, lifestyle changes are recommended as the initial treatment strategy for

When thinking of bad knees, the term osteoarthritis often comes to mind. Osteoarthritis is a degenerative condition of the cartilage of synovial joints, commonly affecting the knee joint, and is relatively pervasive in society today, including in those with an athletic and active lifestyle. While athletic activity does not have a cause and effect relationship with osteoarthritis, traumatic injury often resulting from athletic pursuits can increase the likelihood of its occurrence, which I think may explain the issues that have plagued me and my knees. Currently I have been able to manage the effects of osteoarthritis and have been able

Your alarm blares! It’s time to wake up and go work out, instead you press snooze.  Five minutes later (it feels like only 30 seconds) you are jolted awake again. With a quick tap, there is silence. For some, this cycle may last several minutes; for others, this could last hours. Even after you decide to “rise and shine” (for me, shine, not so much), there are constant reasons for you not to go work out.  You suddenly become aware of that nagging cough related to your seasonal allergies. But today, conveniently you self-diagnose yourself with the flu. Or maybe,

Many studies have demonstrated that the timing of meals and exercise is important for glycogen loading, muscle building and improved nutrient uptake and utilization by the body.  These studies have shown that even a single bout of exercise can change the body’s hormonal response that in turn positively affects nutrient metabolism in skeletal muscle, liver and even adipose (fat) tissue. Some studies have looked at these same factors in relation to triglyceride (TG) levels in the blood and now, importantly so, because recent evidence suggests that elevated TG levels several hours after a meal may be an independent risk factor

While much of the nation still has snow on the ground, I have already begun making preparations for my springtime garden here in Dallas, TX. As I began getting the soil ready for planting, I found myself even huffing and puffing a little bit as I turned the soil. I also found myself squatting down and standing back up enough times to make me curious how much physical activity and benefit I was getting during my gardening adventures. As you are probably aware, physical activity is important for our health and may also be important for maintaining, or decreasing, bodyweight.

Gabby Douglas, Dominique Dawes, Serna and Venus Williams—these are recognizable names to most people who are familiar (even slightly) with the world of sports. They represent two major accomplishments: The equal opportunity implemented by Title IX mostly known in athletics. “No person in the United States shall, on the basis of sex, be excluded…,…denied…, or…subjected to discrimination under any education program or activity receiving federal financial assistance.” African American role models who are not afraid of a little physical activity! In recognition of Black history month, we are going to discuss healthy behaviors and identify research-based evidence that has been

Families today are very busy. Parents hurry to jobs, workouts, school, church, and many other commitments; children rush off to school or daycare, soccer practice, choir practice, birthday parties. Chaotic lifestyles seem to be common place among families today, and this hurried pace often causes us to overlook the importance of a healthy lifestyle.  However, we can build in family time that will encourage and teach children healthy habits for both nutrition and physical activity. It is not as difficult or time consuming as it looks. Bandura (2), a behavioral psychologist, suggests that human behavior is learned through observation and