A quick workout

Here’s my quick ~25 minute workout -download the Tabata Pro timer app, set at 1 minute of work, 20 seconds of rest for 3rounds:

  • Push ups
  • Squat to alternating side leg raise
  • Overhead dumbbell crunch to triceps extension
  • Alternating step back lunge with kickthru
  • Chest fly
  • Burpee
  • Reverse fly
  • Wide leg squat to front row

(Ask your doc of exercising is right for you & stop /seek medical attention immediately if you feel at all unwell, dizzy, etc)

Research-backed benefits of exercise

https://www.nytimes.com/2019/03/13/well/move/exercise-vs-drugs-to-treat-high-blood-pressure-and-reduce-fat.html

Recent studies cited in this article indicate that exercise may result in reduction in systolic blood pressure and visceral fat.

Check out this Mayo Clinic Article and this British Journal of Sports Medicine Article for the details.

**I am not a physician. Always follow the advice of your physician. Goal Fit, LLC and this site are intended as informational only and this information should in no way be construed as medical advice.**

Increased activity later in life can reduce mortality rates

https://www.popsci.com/older-adults-start-exercising

It’s never too late to get started & reap the benefits of exercise!

From this article: “Those who upped their activity in their 30s, 40s, and 50s had mortality rates 32 to 35 percent lower than the control group – just as much as those who exercised from adolescence straight through their 60s. That was true even after researchers factored in whether people smoked, their educational level, race, alcohol consumption, diet, and several other confounders that would influence mortality and could correlate with physical activity level”.

Health Insurance Smoothie

Just eat whole, unprocessed, real food is the best advice I can give for someone wanting to get healthy and/or lose weight.  Avoiding processed food and drinks, and including as many fruits (no, you’re not going to gain weight from eating fruit!) and vegetables is the best way to fuel your body & promote health. 

Sadly, I usually eat lunch at my desk or in a meeting, so a smoothie is the best/easiest way for me personally to make sure I have a healthy mid-day meal (I also have some raw cut up veggies and bring a piece of fruit with me -usually an organic apple – for a 3pm snack).

Here’s the basic recipe, but you can adjust according to your preferences:
In a high speed blender (I love my Vitamix!)

  • 3/4 c coconut water
  • 3/4 c water
  • 1/4 avocado
  • 1 TB chia seeds
  • Juice of 1/2 lime
  • 1 scoop vegan protein powder (flavored for newbies/unflavored hemp also fine)
  • 2 c organic greens (I like the Taylor Farms mixes)
  • 1/4-1/2 frozen banana
  • 1 tsp camu camu
  • 1 inch piece of ginger
  • 1 tsp matcha powder

~10 g fat; 50 g carbs, 31g protein, 410 calories; searchable on MyFitnessPal as “Goal Fit Method Smoothie

Lifestyle factors that can reduce risk of disease

Source

The U.S. Centers for Disease Control and Prevention estimates that 80% of heart disease & stroke, 80% of type 2 diabetes, and up to 40% of cancers could be prevented by eliminating three lifestyle risk factors: poor diet, inactivity and smoking (source).

This Harvard Health article cites avoiding red and processed meats, alcohol, sugar and highly processed foods while including a variety of fruits, vegetables and whole grains, also stating:
Because obesity is a risk factor for so many cancers, it’s important to prevent unnecessary weight gain,” says Fung. This means following a nutritious and sensible diet.

But don’t just stop at diet –

Exercising on a regular basis can also reduce cancer risk. This is true not only because it can help you maintain a healthy weight; researchers have also found that regular exercise on its own reduces the risk of colon, breast, and endometrial cancers.

Ideally, it’s best to get at least 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous physical activity each week if you can