Empowered Health and Fitness

Saturday, April 23, 2011

She Used 4 Easy Tips to Lose Weight

Sometimes ... we find motivation and inspiration inside of us to empower a lifestyle of health and fitness. More often than not, we find motivation and inspiration outside of ourselves, outside of our comforts, outside of our routine, outside of what we've always done, that truly empowers changes that result in health and fitness.

Today, inspirational applause goes to Anita Mills, and the 4 easy things she did to lose over 200 lbs:

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This story started on

CNN iReport

By Meghan Kotowski, Special to CNN

April 22, 2011 2:31 p.m. EDT

Anita Mills, before and after, losing 232 pounds without crazy diets or extreme exercise trends.

(CNN) -- Anita Mills was sitting in the doctor's office with her diabetic mother in Lexington, Kentucky, in 2009. "The doctor was talking to her about options and she wanted to try all of them to stay alive," says Mills. "I realized how brave she was, trying to keep her life. I was 382 pounds and killing myself." She cried in the bathroom of the doctor's office, returned home and took a picture of herself. (The image shown above.) This was a first day of the rest of her life.

"I was finally ready and determined. Taking that first picture was my way of making me accountable to this choice to start this journey," says Mills. "I wanted to have it on my phone to look at every day, especially when I was having not a great day." Mills has been overweight for as long as she can remember. She recalls "plumping up" at 5 years old and weighing 200 pounds in junior high. "My family doctor said I needed to get the weight off and if I didn't, I was going to shorten my life," says Mills. "He gave me a piece of paper with four tips to lose weight."

Before the epiphany, she kept that piece of paper in her purse for months, even when she would change purses. And every time, she would look at it and think, "I'll start tomorrow." Tomorrow finally came on August 17, 2009. After snapping that photo, Mills went into her purse and pulled out the tips the doctor had given her:
1. Eat 8 ounces of food every 3 hours
2. No sugary drinks
3. Do not skip meals
4. Do not tell anyone what you're doing

So that's what she did -- or didn't do, really. Almost two years later, Mills has dropped 232 pounds from her body and has trimmed her waist down to 26 inches (a size 6). "I've always walked, no matter how hard it was," says Mills. "Then I used Richard Simmons' 'Sweating to the Oldies' because it's low-impact. Now I Zumba, which is like Richard Simmons on speed." She doesn't go crazy with her workouts. She walks about five times a week, sweats to Simmons twice a week and fits Zumba in when she can.

Mills can't even eat a full 8 ounces of food anymore -- her stomach has gotten so small -- and she needs to be very picky about what she eats. Her body craves the "good food," so she listens to it. Her latest cravings have been fresh pineapples and mandarin oranges.

Don't think that she's a saint either. She still enjoys temptations ... within reason.
"I still go out to eat and I still eat junk," says Mills. "My guilty pleasure for the last 8 months [has been] Breyers fat free ice cream -- half cup a night." When she goes out to eat, she orders a meal -- anything she wants -- and asks for a to-go box. It helps with eating healthy food portions, even if she's noshing on her favorite meal: fried chicken fingers and deep fried potato chips. "Out of sight, out of mind," says Mills. "I don't get sick any more from eating too much. You just need to know portion control. I'm accountable for what I put in my body."

The hardest thing for Mills was pushing through her plateaus.
"I would lose [weight] for about seven days and then nothing for about 10 to 15 days, which was the hardest," she says. But since losing hundreds of pounds, Mills has appeared on the "Rachael Ray Show" for a makeover and talks regularly in schools. "I tell the kids this doesn't just mean weight loss; if you put your mind to anything, nothing can stop you," says Mills. "If you think, 'This is what I'm going to do,' you can get anything done." Mills gives all her credit to her supportive family, especially her husband, Charlie, whom she has been married to for nearly 25 years. She remembers him saying, "I loved her at 382 and I love her now. I love her no matter what. She may look a little different, but she's the same girl."

As a family, they are all living healthier lives and dropping the pounds together. But most importantly, Mills wants to be around to take care of her husband, 23- and 19-year-old sons, and elderly parents for as long as she can. And she loves every minute of her hectic, thinner life. "The one thing I can do that I couldn't before is that I can cross my legs and get up and down off the floor," says Mills.

She is trying new things that she never thought were possible. She and her husband are going to Gatlinburg, Tennessee, and hopping on a zip line. Mills is also thinking about skydiving sometime in the future. One more thing on her to do list: Ride a roller coaster at Dollywood in Pigeon Forge, Tennessee, which she hasn't been about to do since she was about 8 years old because of her size.

"I have a whole new life," says Mills. "It's fabulous to get to this point."

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Blessed for your highest good!

><> Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

Tuesday, April 12, 2011

HOW TO EXERCISE ANYWHERE

Well, I thought about exercising. Thought I'd be transformed by the renewing of my mind. It was a good thought.

I even visualized exercising, because we all know that people without a vision perish. It is true that I am still "waisting" away from that which would be fit.

I actually made a plan to exercise, knowing that the best laid plans succeed. Then there was the making a plan vs working the plan part.

I even committed to exercise to others so as to shame myself should I fail to make good on my set intentions. Then, life took over and I simply didn’t make it to workout. Nobody really cared, but me. Now what?

Life does happen to all of us. Take your stand; and keep on standing, and when you’ve done everything to stand, bend your knees and simply do some squats! Widen your stance, and do some lunges. First front lunges, then back lunges, then side lunges. Repeat 3 sets. That’s a workout! If you keep your eyes open, you'll find all sorts of opportunities to exercise no matter where you are, as long as you keep pressing on.

Calf Raises ~ Standing in the grocery line can be a drag. Keep your head up by doing a few sets of calf raises. Stay balanced by holding your cart and then raise yourself up on your toes. Once you hit the peak of your lift, hold for a second and return to the ground. Repeat as many times as you can. And if you're afraid you look strange, pretend to be looking for someone in the distance every time you go up.

Knee Dips ~ Newbies will want to raise one foot about half a foot from the ground, while balancing on the other leg. Bend at the knee until your lifted foot almost hits the ground. Do this 10 to 20 times and repeat with the other leg in the air. Old timers should lift and bend one leg until the shin is parallel to the ground. Using the same motion as with the partial knee dip, go down until your raised leg almost hits the ground. Perform 10 to 20 reps and repeat with the other leg lifted.

Doorframe Push ~ Find a sturdy doorframe and stand in it. Place the back of your right forearm on the right side of the frame and the back of your left forearm on the left. Then push out as if trying to make the doorframe fall apart. Do this for 10 to 20 seconds, relax, and repeat.

Kegels ~These may not improve your visible physique, but kegels are essential to your good health. And they're not just for women. To perform kegels, tighten the muscles that stop your flow of urine and hold for a few seconds. Relax and repeat, and you'll reduce your likelihood of accidental urine leakage. It may not seem glamorous, but it increases your confidence in public. Do this one anywhere and any time you're sitting down.

Side Bends ~ Grab a water bottle or large phone book or if you haven't lifted that Bible in a while, now is a good time; with both hands extended over your head. Keeping your arms straight, bend your waist to the left, tightening your abdominal muscles. Bend as far as you can and then return to the starting position and repeat to the right side. Shoot for 10 to 15 repetitions.

Stair Climbing ~ Ever wondered if you could get up the stairs in less time than it takes to wait for the elevator and ride it to your desired floor? There's only one way to find out. Take the stairs! By walking the stairs on your way up and down, you increase your strength and your balance and you may even get there faster.

30-Minute Minimum. Even when you can't get to the gym, aim for at least 30 minutes of exercise each day for optimal health.

Wednesday, April 6, 2011

6 HAND EXERCISES FOR RHEUMATOID ARTHRITIS

"Arthritis" is a general term for different types of joint diseases. Three types of arthritis are: 1) osteoarthritis, 2) rheumatoid arthritis, and 3) ankylosing spondylitis. These joint diseases can affect your knees, hips, back, hands, and other areas of your body, but it's what's happening inside your joints that's causing the arthritis pain that can sometimes keep you from doing the things you enjoy every day.

Three types of arthritis:

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Osteoarthritis (OA)	Adult Rheumatoid Arthritis (RA)	Ankylosing Spondylitis (AS)
OA is the most common type of arthritis. Often referred to as “wear-and-tear” arthritis, it is caused by the breakdown of the cartilage that cushions the ends of the bones, causing them to rub together	RA is a different type of arthritis that’s caused not by daily use of the joints but instead by a glitch in the body’s immune system that causes it to attack and break down cartilage and damage the joints	AS is an arthritis-related joint disease. The exact cause is unknown, but genetics is thought to play a role in its development
OA results in pain and stiffness, particularly in the knees, hips, back, and hands	RA results in pain primarily in the wrists, hands, and feet; however, the neck, elbows, shoulders, knees, hips, and ankles can also be affected	AS results in pain primarily in the spine but can affect other joints. Over time, AS breaks down bone and cartilage, causing the spine joints to fuse
OA may cause significant pain and disability	RA may also cause appetite loss, fever, lack of energy, or anemia	AS may lead to severe, chronic arthritis pain and discomfort
OA affects about 27 million Americans, more common in women	RA affects about 1.3 million Americans, more common in women	AS affects about 350,000 Americans, more common in men

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How can I manage arthritis pain and get back to doing the things I love? Maintaining range of motion and developing realistic expectations of your hand strength are two good reasons for doing these rheumatoid arthritis exercises for your hands.

Losing hand strength and mobility is a scary prospect for people with rheumatoid arthritis. For many, rheumatoid arthritis treatment includes hand exercises to help maintain range of motion. There are many reasons to do rheumatoid arthritis exercise routines for your hands. In general you can repeat the following exercises up to five times per session, once or twice a day. Talk to your doctor about the best number of reps for you.

1. Flat-Hand Finger Lifts

For a simple rheumatoid arthritis exercise, start by placing your hands flat on a table, says Pena. "Try to raise each finger individually off the table." Work gently and take your time with this type of rheumatoid arthritis treatment. "Generally [there] is not a lot of strain to the joint, providing you don't have a significant amount of deformity," says Pena, adding, "I usually ask patients not to force bending."

2. Folding Fingers

Another great hand exercise for rheumatoid arthritis is drawing your fingers down into the center of your palm to make a loose fist. Then open your hand slowly and repeat a few times. Pena offers this tip for easing the difficulty of some rheumatoid arthritis exercise: Try moist heat to make motion easier. Practice hand exercises such as this one while taking a warm shower. Other options are to use warm paraffin wax or place a warm, moist washcloth over your hand.

3. Walking Fingers

Place a hand towel or kitchen towel flat on a table to do this rheumatoid arthritis exercise. With your hand lightly cupped and supported by your fingertips and thumb, "walk" your fingertips toward you in order to pull the towel up into the palm of your hand. "Get as much towel into your fist as you can and gently squeeze," says Pena. This keeps you aware of how rheumatoid arthritis might be affecting your grip and how strong your grip is, she explains.

4. Finger Pinches

Rheumatoid arthritis exercises for hands are intended to support daily activities — such as tying shoelaces or doing up buttons — that become harder as you experience more symptoms of rheumatoid arthritis. Pinching your thumb to the tip of each of your fingers, one at a time and in order is an effective exercise. Take your thumb and touch it your index finger and pinch, says Pena. Thumb to index finger, thumb to long finger, plus thumb to the side of index finger are the three key pinches of this rheumatoid arthritis exercise, she adds.

5. Thumb to Base of Fingers

One of the goals of rheumatoid arthritis exercise is to preserve all the motions available to any specific joint, says Pena. Focusing on your thumb is necessary because it is so important to so many different hand motions, which may become progressively more difficult as rheumatoid arthritis progresses. A key exercise for the thumb is to try to touch the base of the little finger. This kind of motion can help you grip circular objects, such as hairbrushes.

6. Spread Fingers

When you have rheumatoid arthritis, just as you need to practice bringing your fingers and thumb close together, you also need to work on spreading them apart — a motion needed when you are putting on gloves, for example. So this rheumatoid arthritis exercise is to simply spread your fingers apart, slowly and gently. While you have your hand flat, you can also exercise your thumb by separating it gently from the other fingers.

Succeeding with rheumatoid arthritis treatment means knowing when to take a break. There are times, especially during flares or a worsening of the symptoms of rheumatoid arthritis, when it might be best to wear a supportive brace or a splint and go easy with any exercise program that you have planned. This is to avoid additional damage to your joints during that period of time. Working with a hand therapist on rheumatoid arthritis treatment can help you learn when to rest and when to keep going.

You can also find helpful information on the Arthritis Foundation’s Website:

http://www.arthritis.org/

Tuesday, April 5, 2011

TRY SOMETHING DIFFERENT FOR NATIONAL SOYFOODS MONTH

April is National Soyfoods Month and a great time to discover the wonderful taste and health benefits of soyfoods. There are many options that allow you to enjoy natural, delicious soyfoods at any meal or snack. Soybeans play a part in a healthy, well-balanced diet, as they nourish the body with high quality protein.

Research has shown soyfoods may have a role in the prevention of some cancers, like breast and prostate cancer; relief of menopausal symptoms; helping diabetes and weight management; and reducing the risk of developing osteoporosis. Soyfoods support positive growth across your entire lifespan, from infancy through adulthood, and are available in such an extensive range of options that there is sure to be something for everyone.

Fun facts about Soybeans: http://www.michfb.com/care/mifoodienews/208/1863/?zbrandid=4086&zidType=CH&zid=6101345&zsubscriberId=1009361156&zbdom=http://mfb.informz.net

If soyfoods are a new adventure for you, think about trying one different soyfood a week for a month. Use online search engines to find multiple recipes using one ingredient, such as soymilk or soy flour, or consider these tips:

Week 1: use soymilk in coffee, added to a smoothie, on cereal, or in pancake or muffin batter

Week 2: try tofu pureed with seasonings and cheese and used as the base for a pasta sauce (thinned out with soymilk), pureed with dry ranch dressing mix or curry powder as a vegetable dip or baked potato topping, pureed with frozen fruit for a fruit or graham cracker dip or used in a cheesecake

Week 3: buy canned black or tan soybeans or frozen green soybeans (edamame) and use them in place of other beans, add to salads, soups, or casseroles

Week 4: roast your own or buy soynuts and eat some as a snack, crush and use them as a crunchy coating for fish or chicken, or add to salads, ice cream sundaes, or cookies

Besides being delicious, soyfoods can help curb your appetite. Their high quality protein provides satiety, or a sense of fullness, not leaving you hungry. You can tame your hunger with soyfoods while also enjoying fewer calories, less saturated fat, and no cholesterol!

For more information and great recipes, visit http://www.soyfoodsmonth.org

><> Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

Thursday, March 24, 2011

A BODY IN MOTION ~ TENDS TO STAY IN MOTION

So ... you want to loose those next 10lbs, ok maybe 20 lbs, alright already ~ in an honest moment, 30 lbs.

It's actually much easier than you think. All it takes is losing one pound each week ~ Just 1 pound.

Let's break it down mathematically: 1 pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a COMBINATION of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

    * First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.

      If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.

    * Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

    * Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

   1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.

   2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.

   3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.

   4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.

   5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

   6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.

7. Remember ~ Just get started! "A BODY IN MOTION ~ TENDS TO STAY IN MOTION"

Losing those next 10, 20, 30 lbs IS very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

><> Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

Saturday, March 12, 2011

Prayer for Japan Earthquake & Tsunamis

Prayer for Japan Earthquake & Tsunamis

Such heartbreaking destruction throughout Japan. My heart goes out in prayer to those who have been effected by this earthquake and tsunamis colossal devastation.

Let's have a moment of prayer for our brothers and sisters in Japan and through out the world for strength to face every disaster which crosses the way.

My Lord in Heaven, I pray for everyone who has been affected by this disaster, directly or indirectly, hear our prayers …

Blessed for your highest good!

><> Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

Sunday, February 13, 2011

100+ Cardio Workout Ideas

Why don't more people do cardio regularly? Extremely hard or miserable? Not enough time to make it a priority? When you peel away the excuses aerobic exercise doesn't have to be back-breaking (it can actually be fun!) and being active is a cornerstone to living a long, healthy life. When you get right down to it, what do we have if we don't have our health?

The really fantastic news is that cardio doesn't have to take you forever and it doesn't have to be at the gym--nor does it have to include running or other high-impact exercises (although those are great forms of aerobic activity if you like them!). There are hundreds of cardio options out there. The trick is picking a few that you like and then doing them intensely enough to count as cardiovascular exercise.

How does one particular thing go from "activity" to "cardio?" It just has to meet two principles.

   1. The first is intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.

   2. Second is time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio!

Lastly, for best results, you need to do at least 3 days of cardio—with no more than 2 days off between sessions—per week. As you get stronger, you can work towards doing cardio 5 to 6 days a week.

Anything from the extensive list below that meets the intensity and time guidelines above can count as aerobic exercise!

      At The Gym

   1. Elliptical trainer
   2. Stair stepper (Stairmaster)
   3. Stationary or recumbent bike
   4. Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser")
   5. Arm ergometer (arm cycle)
   6. Rowing machine
   7. Circuit training
   8. Treadmill walking or running
   9. Kettlebells
10. Interval training
11. Box jumps
12. Step ups
13. Plyometrics

      Household Chores

14. Vacuuming
15. Scrubbing floors
16. Cleaning the bathtub
17. Washing windows
18. Mopping
19. Changing sheets
20. Painting
21. Heavy renovations (pulling carpet, knocking down walls, etc.)
22. Moving furniture
23. Raking
24. Gardening
25. Cleaning the gutters
26. Washing the car
27. Mowing the lawn with a push mower
28. Shoveling snow
29. Sweeping the patio and walkways
30. Cleaning out the garage
31. Heavy landscaping such as planting trees, shrubs and bushes

      The Great Outdoors

32. Cycling
33. Hiking
34. Snowshoeing
35. Downhill skiing
36. Cross-country skiing
37. Water skiing
38. Wakeboarding
39. Rock climbing
40. Jogging / Running
41. Power walking (brisk walking)
42. Rollerblading
43. Paddling a canoe
44. Nordic walking
45. Surfing
46. Paddle boarding
47. Swimming
48. Water jogging/running
49. Skateboarding
50. Bleacher running
51. Ice skating

      Sports

52. Tennis
53. Flag football
54. Hitting balls at the driving range
55. Soccer
56. Hockey
57. Basketball
58. Lacrosse
59. Boxing
60. Martial arts
61. Kickboxing
62. Kickball
63. Karate
64. Jiu-jitsu
65. Racquetball

      Group Classes

66. Spinning
67. Step aerobics
68. Jazzercise
69. Zumba
70. Bootcamp
71. Power yoga (Ashtanga and/or Vinyasa)
72. Salsa dancing
73. Dance classes or lessons
74. Cardio kickboxing
75. Hi-lo floor aerobics
76. Water aerobics
77. BODYPUMP
78. Silver Sneakers
79. Gliding
80. Hip hop dance
81. Sports conditioning
82. CrossFit
83. Krav Maga
84. StrollerStrides or StrollerFit classes
85. Turbokick

      Popular Workout Videos

86. P90X
87. Insanity
88. Chalean Extreme
89. Cardio Blast with Coach Nicole
90. Hip Hop Hustle
91. Jillian Michael's 30-Day Shred
92. The Biggest Loser workouts
93. Tae Bo
94. Walk Away the Pounds
95. Sweatin' to the Oldies
96. Turbo Jam / Turbo Fire
97. Hip Hop Abs
98. Gilad's Bodies in Motion
99. Dancing with the Stars workouts
100. 10 Minute Solution cardio titles
101. Coach Nicole's 10-Minute Jump Rope Cardio video
102. Coach Nicole's 10-Minute Jump Start Cardio video
103. Coach Nicole's 10-Minute Cardio Kickboxing video

      Play Time

104. Walking the dog
105. Playing with your children
106. Dodge ball
107. Tag
108. Hooping (hula hooping)
109. Obstacle courses
110. Jump rope
111. Water games in a pool
112. Playing with your dog
113. Skipping
114. Hop scotch
115. Taking the stairs
116. Jumping jacks
117. Trampoline jumping (rebounding)

See? There's no shortage of options! Have fun! Find some new favorite cardio exercises from the list above. With this many choices, there's never an excuse to get bored or dread cardio ever again!

Blessed for your highest good!

><> Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582