Tag Archives: fitness

Getting Better

Take Steps to Get Better

Making a decision to change things in your life can seem like the easy part. Actually following through and getting better can be more difficult. We all have been gung ho about the annual New Year’s resolution to only give it up and stop after a month. But have you really given yourself enough time to make a change? Are you been frustrated with your progress? Maybe you feel like the effort was not worth it because you didn’t obtain your goal.

Evaluate Your Goals

Maybe you should re-evaluate your goal. Since this is a fitness and health blog, I will relate it to regaining health. Perhaps your goals are too lofty, and you want to be great again. Maybe it has been too many years and everything seems impossible to change. Your habits are engrained over years and it seems impossible. It may be impossible to be as “great” as you were in your 20’s, but perhaps you can be better than you were last month?

I challenge you to choose something and follow the steps in this blog Nobody Can Stop Getting Better to get better! I am here to tell you it’s not going to be easy, but take a step towards being BETTER then reach for GREAT again.

Second Chance to Get Better

If you want help choosing something to get better at, like eating better or finding an exercise program that you can improve on order my book Second Chance at Health: Learn to Love Active Living and Clean Eating to help you find the plan to start!

Tips to Reduce Ankle Swelling

At the end of the day do you notice that your lower legs are feeling tired? Do they feel tight? If you exercise after work and your legs feel like tree trunks? This may because your lower legs are swollen.

Swelling in your ankles that is persistent and that does not resolve could be an indication of a more serious conditions. If you have ever developed a sore on your ankle that does not heal see your doctor immediately.

Diabetes, cardiovascular disease and other serious health conditions can result in swelling. Your doctor will need to do further testing to make the proper diagnosis and develop treatment plan.

Why does Swelling Occur?

Swelling means that the fluid in your blood has seeped out of your blood vessels into the surrounding tissues. I am not talking about swelling in muscles after a vigorous work out. I am talking about swelling that you can see and feel that isn’t from trauma. You may notice that the veins normally visible on your feet are gone, or that your toes look like little sausages.

How to Check for Swelling

An easy test to see if you have swelling is to push your finger against the area that feels swollen. Press firmly for about 10 seconds and lift your finger, run your fingers over the area that you just compressed and notice if there is an indention. If there is then there is swelling.

This type of swelling is usually temporary. If it is not, it’s time to see your doctor.

Here are some tips to reduce and improve occasional and uncomplicated swelling of your lower legs and ankles.

Tips

  • Pump your feet: flex and point your toes three times a day at least 50 times. Your calf muscles are the heart of your legs and they need to pump regularly.
  • Wear compression stockings.
  • Get up and walk every 20-30 minutes if you sit all day.
  • Reduce your salt intake. Where salt goes water goes.
  • Reduce your alcohol intake.
  • Raise your legs above your head. You can do this with or without the help of a wall for support. If you need a wall, scoot up against the wall and place your legs against the wall with your feet towards the ceiling. Make sure your lower back is supported and use a pillow for your head as needed.
  • Exercise every day and eat wholesome foods in the proper amount.

In my book, Second Chance at Health: Learn to Love Active Living and Clean Eating I can guide you to ways that you can regain and maintain your health.

If you enjoyed this blog, please like, share and comment!

Disclaimer: this blog is not meant to diagnose or treat any health condition. Always seek the advice and care of your own doctor. This is for informational purposes only.

Sandwich Generation and Fitness After 40

Sandwich Generation


Sandwich…now that I have your attention…this post is NOT about the best, healthiest or even the tastiest sandwich…this is about men and women between the ages of 40 and 60 who are caring for both their children and their parents. This is the “Sandwich Generation”. According to statistics 1 in 8 mid-life people fall into this category. There are many consequences to living this way. Consequences include financial burdens, emotional burdens and health burdens.

If this is your situation you need to ensure that you don’t lose sight of your needs. You need to continue to ensure that you can retire healthy; financially, emotionally and physically.

How are YOU? Are You Getting Wake Up Calls?

Taking care of yourself physically is the best way to ensure that you can meet your family’s needs. Being healthy requires that you pay attention to what your body is telling you. Are your labs are showing high cholesterol? Is your doctor telling you that your blood pressure needs treatment? Is your doctor recommending medicine for pre-diabetes?

Are you experiencing anxiety or sleepless nights due to worry, these are your wake up calls. Are behind on funding your retirement?  Or are going in to debt for your children/parents?

These are wake up calls.

You are the only one who can take care of you. Eating an energy balanced diet is the best wealth building step you can take. Ensuring that your diet is low in processed foods, low in fried foods and high in fruits, vegetables, with the proper amount of healthy fat and low fat meats is the way to go. Ensuring that you participate in 30-45 minutes out of most days of the week for yourself is the second best wealth building step you can take. Exercising has been shown to improve mild to moderate depression as good as depression medication.

My book, Second Chance at Health: Learn to Love Active Living and Clean Eating, is an easy to read guide that can help you start your journey to health so you can take care of your loved ones. This guide has basic nutrition, supplement and exercise recommendations that work for mid-life people.

How to Find the Time

Your question is…”HOW DO I FIND THE TIME”…caring for yourself while caring for others isn’t selfish. Caring for you is necessary. The Silvernest team has some great suggestions on how to care for you while caring for others. Check out their article on some specific steps to take to ease the pressure of caring for aging parents in their article: Caring for Others While Caring for Yourself.

Being a part of the sandwich generation does not have to be a burden. Certainly our generation has proven to be tough, resilient and in general, AMAZING!

Use the remainder of 2019 to take care of yourself.

  1. Begin begin active for 30-45 minutes 5-6 days of the week.
  2. Eliminate fried foods from your diet.
  3. Add an apple a day to your diet.
  4. Eat vegetables every day.
  5. Eat at home 5 days a week.
  6. Meditate/pray every day.

I would love to hear your ways that you balance your time between your family commitments. How are you taking care of health?

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