Browsing articles tagged with " eat healthy"

Actions Today = Better Health Tomorrow

Feb 4, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Actions Today = Better Health Tomorrow

Your Actions Today Will Bring You Closer To Better Health Tomorrow

We know that we can’t predict our future, but we can control the habits and actions we do today to help make for a healthier tomorrow.

So let’s throw out the question: What kind of health do you want for your body 10-20 years from now?

Do you want a body that can walk around the block with ease, ski, hike, play games with the kids or grandkids, swim, bike around the neighborhood, workout and many more?

Or…do you want a body that will hurt with every step, one that gets out of breath with minimal activity, one that would rather sit on the couch, is overweight, maybe in a wheelchair or a motorized scooter, or you may not be around to experience life with your family and friends in 20 years?

I want to help you be the first set of answers and I hope you’ll reach out to me so I can help you.

Actions Today = Better Health Tomorrow

Here’s another scenario: As a mom you would do anything for your kids, right?  You will make sure they have everything they need, stay up all night when they are sick, and you’ll make sure they get to the various appointments, practices/games, etc. 

Once your baby is born and they grow up, the attention usually continues to stay on the child and that is when many moms begin to slowly lose the importance of herself and her health.

When you, as a mom, take care of yourself, you’re modeling healthy behaviors to your kids.  We all know that your kids watch what you do and learn from what you do much more then what you say. Your kids will see that mom is taking the time to plan and cook healthy meals, read labels at the store, and workout with weights to increase strength, etc.

Of course this isn’t a 100% guarantee that your child will grow up to be healthy, but it’s a great start as many kids want to be just like mom or dad.

Carbon Valley Half Marathon Autism RaceMoms, I would like to encourage you to bring your female teens (age 12 and up) along with you to one of the five ladies fitness groups I offer in Frederick and Niwot. It’s a time of getting healthy, fun, and mother/daughter time spent together. I’m also a mobile personal trainer that can come to your home and help you and your family workout together. 

Other ideas would be for your family to do a fun run or 5K together. Pictured here you see me and my family together last year as we did the Carbon Valley Half Marathon Autism Race together.

If you have younger children, you can also incorporate your kids/grandkids into your activities or workouts at home sometimes, and let them see that you’re taking your own health and wellness seriously. 

If you need help getting started or you’re ready to take action today for a healthier tomorrow, I’m here to help you through exercise and nutritional help. Click here or on the Time For Change Personal Training Services tab to start changing your life for the better today.

Health Benefits of Reducing Stress

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Health Benefits of Reducing Stress

Health Benefits of Reducing Stress

Benefits of Reducing StressHigh levels of stress can have serious effects on your health and quality of life. When you’re unable to cope with chronic stress from work, relationships, finances, etc, your body responds by increasing blood pressure and heart rate, and producing stress hormones. These can lead to serious health problems, not to mention weight gain, depression, and many more.
One of the hormones produced when stress is elevated is cortisol, which is released in response to stress by the adrenal glands. If there is not a physical release of the stress (like through exercise), the cortisol levels build up in the blood, which can have a snowball effect on your health.
The good news is, you can make some simple lifestyle choices that will help reduce stress and lower your cortisol levels.
  • Maintain a healthy diet by choosing a wide variety of vegetables, fruits, whole grains, healthy protein, plenty of fiber, and good hydration. These will provide you with the all important nutrients needed for your cells to run at full strength when you need it most. When you don’t have enough intake of these good nutrients, the body’s immune system is greatly affected and that’s when you end up getting sick on top of being stressed. It’s easy to turn to ‘comfort foods’ during these stressful times, so be sure to avoid the unhealthy foods made with white flour, sugary snacks and drinks, chips, etc.
  • Keeping a food journal is a powerful tool to help you see what foods you’re eating, in what quantities, and when you’re having the most trouble (it maybe at certain times of day).
  • Regular exercise helps to relieve stress and tension, thus reducing your cortisol levels.  Try to get at least 30 minutes of moderate intensity exercise every day, or higher intensity workouts 3 days/week. Join our fun fitness groups offered 4 times/week or I can work with you one-on-one at your home for convenience.
  •  Incorporate functional activities into your daily routines by walking to work if it’s nearby, taking the stairs instead of the elevator, park your car in the spaces farthest away from the store when shopping, take a morning or evening walk with your dog or friends, take the kids to the park, the list is endless.
  • Try to get outside, enjoy some fresh air, and get some much needed vitamin D by getting at least 15 minutes of time in the sun. This will help boost your immune system too.
  • Aim to get 7-8 hours of sleep per night, especially during stressful times.
  • Many of us are living a high stress lifestyle and trying to do more things in less time. One way to combat this is to try and keep your schedule as open as possible where you have control, so when something stressful does come up, you will be able to handle it better with less to juggle around.
Are you wanting to put an end to some of the stress in your life? Reap the health benefits of reducing stress by making some of these simple changes above. You can reduce your stress and receive the benefits of taking action to improve your health, I’m here to help you get started!

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