Beginner’s Guide to Fitness

I have found a great resource to help you lose those unwanted pounds through diet and exercise.  I personally know that it can be overwhelming when trying  to begin the process.  What should/shouldn’t I eat?  What type of exercises should I be doing?  How long?  These are some of the many questions one may ask when starting their new routine.

FitnessBegin.com is beneficial in helping those starting out.  It offers information on health, nutrition, various diets, and exercise.  The website states:

The aim for this website is to become a good resource for fitness information. It’s been designed in such a way to make each page interesting. Whether it’s the writing, pictures, tables of statistics or first rate reference sources, there’s always something to look at.

Simply, the author Simon Gould from London, England decided to make his own website to fit his needs and has decided to share his findings and information.

Remember to always consult your doctor when beginning a fitness and diet regimen.

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Get into Shape on the Cheap!

We’ve all done it.  We get motivated to get into shape and join a gym.  Some of us even go so far as to purchase equipment for our homes. (I for one had the AbRoller, unsuccessfully begged for my mom’s AbLounge, purchased resistance bands and a balance ball, and gave away a thigh master!  Shall I go on?) Slowly but surely we find excuses not to go to the gym and the treadmill becomes a laundry basket.  Enough with the excuses.  We’ve got to get into shape.  Even in tough economic times we can accomplish this task.  With a little determination and savvy we can become healhly while being frugal.

• Take advantage of free online resources.  If its motivation that you lack, the 50 Million Pound Challenge is a great way to get healthy.  You can join a team and support each other.  There are tools for creating meal plans, tracking your activity and much more.  NutritonData.com will help you determine the amount of sugar, heavy carbohydrates, saturated fat, etc. can be found in the foods in your diet.  The Real Age newsletter is also an awesome tool.  You can receive great tips directly in your inbox.  You can get tips on clearing your sinuses all they way to losing weight for colon health.
• T.V isn’t all bad. Fit T.V and other networks have numerous workouts that you can take advantage of if you have cable or satellite.  They offer bellydancing, yoga, aerobics and much more.  If you don’t have cable PBS or your local access channel probably has something to offer.  Check your local listings.  (Be sure to check with your physician before starting any exercise routine.)
• Get moving! Start walking or running.  If you live near the beach, walking without shoes can be a great aerobic activity.  Remember to use proper shoes for both walking and running.  Joe’s NewBalance Outlet is a great online resource for reputable walking and running shoes at prices to fit even the recession budgets we now have.   Start off the pace slowly for both running and walking to avoid any injuries.  Jumping rope and calesthenics are also very beneficial if your are looking to strengthen your body.
• Become a fish. Or at least develop a love of water like a fish.  Increasing your water intake is the least expensive and most beneficial change you can make for your lifestyle.  Staying hydrated is vital for our proper physical function and can improve our mental functioning as well.
• Eat more often! That’s right, I said it.  You should increase the frequency or your meals but you must decrease your portions.  Small meals eaten more frequently allow the body to efficiently metabolize what you eat.

The contents of SistersoftheFaith.com, such as text, graphics, images, and other material contained on SistersoftheFaith.com (”Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on SistersoftheFaith.com.

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Uterine Fibroids

Uterine fibroids are one of the most common medical problems faced by women – especially those between the ages of 30 and 55. However, fibroids can and do occur in women under the age of 35, even women in their early 20s.

While every woman is at risk, uterine fibroid tumors are highly prevalent among African American women; an estimated 50-80% will develop fibroids at some point in their life. Although I have never had them, many of the women in my family have suffered from this condition at different ages and life stages. Several of them chose to have hysterectomies.  Please take a moment to learn more about uterine fibroids, and the risks and symptoms associated with them.

So, what are uterine fibroids anyway?  They are noncancerous growths of the uterus that often appear during childbearing years.  The good news is that they almost never develop into cancer.

In general, uterine fibroids cause no problems and seldom require treatment.  However, when the signs and symptoms are present, the symptoms include:

• Heavy menstrual bleeding
• Prolonged menstrual periods or bleeding between periods
• Pelvic pressure or pain
• Urinary incontinence or frequent urination 
• Constipation
• Backache or leg pains

There are few known risk factors for uterine fibroids, other than being a woman of reproductive age. Other factors include:

• Heredity. If your mother or sister had fibroids, you’re at increased risk of also developing them.

• Race. Black women are more likely to have fibroids than are women of other racial groups. In addition, black women have fibroids at younger ages, and they’re also likely to have more or larger fibroids.

• Eating a lot of red meat (e.g., beef) and ham is linked with a higher risk of fibroids.  Eating plenty of green vegetables seems to protect women from developing fibroids.

Research examining other potential risk factors has been inconclusive. Although some studies have suggested that obese women are at higher risk of fibroids, other studies have not shown a link.

In addition, limited studies once suggested that women who take oral contraceptives and athletic women may have a lower risk of fibroids, but later research failed to establish this connection. Researchers have also looked at whether pregnancy and giving birth may have a protective effect, but results remain unclear.

Supermodel Beverly Johnson, the first African-American to grace the cover of Vogue, suffered from uterine fibroids. Now she’s launched a new campaign to make sure every woman is empowered to learn about this condition and the treatment options.

You can read Beverly’s story and learn more about uterine fibroids at www.Ask4Tell4.com.

National Breast Cancer Awareness Month

October is National Breast Cancer Awareness Month.  Stay tuned for daily news, breast cancer signs, tips, and updates for about early detection, treatment and much more. 

Benefits of Exercising for Women Part 2

I have found and experienced some wonderful benefits of exercising!  I know it can be hard to get started, but it is well worth it.  The short and and long term benefits of keeping your body moving will out weigh dragging yourself to go exercise.  Our bodies were created to move and not be sedentary.  This is one of the best ways to keep your body youthful, healthy and strong.  Find something that you enjoy doing.  If you don’t like walking, try aerobics, if not aerobics, bike riding, etc.  Anything to get your body moving.  Always remember to consult a doctor before you begin an exercise regimen.  Please read and enjoy!

Personalize Your Fitness Plan
Various types of exercise promote different adaptations in the body. It’s helpful to be clear about the benefits associated with different kinds of activity so you can achieve the most meaningful and effective results. Use the following information to help select the type of exercise that will give you the greatest health rewards based on your individual health risks and concerns.

Do you want to:
Lose fat, weight or stay slim?
• Both low and high-intensity cardiovascular exercise can help burn calories. Choose options that work with your body and put a smile on your face, such as walking, cycling, jogging, swimming, rowing, aerobics, or dancing. Beginners should start slowly and gradually incorporate a variety of activities into their plan. If you’re carrying lots of extra weight, avoid high impact activities initially. Work your way up to exercising harder, longer or more frequently. Alternate long easy-paced workouts with shorter, more challenging exercise sessions. Build a habit of activity.
• Strength training can boost your metabolism by building or maintaining muscle. This helps burn fat even while you’re sleeping. Strong muscles also enable you to exercise without getting hurt.
Improve bone health?
• Weight-bearing exercise: consider walking, jogging, dancing, tennis, soccer, basketball, etc. Vigorous and high-impact activities stimulate great bone strength, but also require better overall fitness and bone health to be performed safely. Check with your doctor about the best options for you.
• Strength training: Strong muscles build strong bones. Gradually develop a program that challenges all the muscles in your body: hips, legs, trunk, shoulders and arms. For example, you can use dumbbells, weight machines, exercise bands, or do calisthenics or Pilates. Progress to free weights so your body has to work harder to stabilize and balance itself. Learn and practice good posture during exercise.

Decrease risk of heart disease/high blood pressure/diabetes?
• Frequent, moderate-intensity aerobic exercise is a great way to improve your cardiovascular health. For example, gradually build up to walking two miles briskly (in about 30 minutes) just about every day.
• Ask a fitness professional about circuit weight-training. This type of exercise can increase both strength and stamina in the same workout and improve your overall health.

Look like Cindy Crawford?
• Forget it! You’re you. She’s a 5’9” model with different genes and different jeans. Your goal should be like one of those U.S. Armed Forces commercials: Be all that you can be. In other words, work with what you’ve got to be as healthy as possible. And remember, fitness is not just about how you look. It’s about how you feel, how you carry yourself and what your body can do for you.

Increase energy level?
• You’d think that exercise would make you even more tired. But ask anybody who exercises regularly. You get more energy and sleep better if you are physically active. Try

Benefits of Exercising for Women Part 1

I have found and experienced some wonderful benefits of exercising!  I know it can be hard to get started, but it is well worth it.  The short and and long term benefits of keeping your body moving will out weigh dragging yourself to go exercise.  Our bodies were created to move and not be sedentary.  This is one of the best ways to keep your body youthful, healthy and strong.  Find something that you enjoy doing.  If you don’t like walking, try aerobics, if not aerobics, bike riding, etc.  Anything to get your body moving.  Always remember to consult a doctor before you begin an exercise regimen.  Please read and enjoy!

Exercise and women: an unbeatable combination
By Deborah Saint-Phard, MD

We all know that exercise is supposed to be good for us. But regular exercise has unique importance in the lives of women. If we could put the benefits of exercise in a little pill, we’d be popping them every day!

Regular physical activity has been associated with the following benefits:
• Increases energy;
• Reduces risk of developing cardiovascular disease, the leading cause of death in women;
• Reduces risk of developing non-insulin dependent diabetes, a new American health epidemic associated with obesity and a sedentary lifestyle;
• Prevents weight gain, helps with weight loss and is critical in keeping the fat off once you’ve lost it;
• Lowers the incidence or progression of colon cancer and may have a preventive effect on other types of cancer as well;
• Lowers risk of osteoporosis and builds bone or slows bone loss;
• Enhances your overall mood and feelings of well-being;
• Improves sleep patterns;
• Increases stamina, strength and flexibility; allowing you to perform a variety of work, home and recreational activities;
• Improves balance, prevents falls and helps you to stay independent as you age;
• Can decrease the symptoms of osteoarthritis if performed properly; and
• Helps you to live longer (Really!) and increases fun, confidence, camaraderie, pride, relaxation, sense of achievement and more…

Source:  www.uchsc.edu/vivat

The contents of SistersoftheFaith.com, such as text, graphics, images, and other material contained on SistersoftheFaith.com (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on SistersoftheFaith.com.