Real Results!

“Working with Goal Fit has made all the difference in my overall health. I knew that I needed accountability to keep me on track and Gretchen has provided that and so much more. I have done the workouts that she posts online and tried some of her recipes as well. There is a lot of great information on the site about living a healthier life that is all backed by science. In just over a month, I have lost weight, dropped my blood pressure and cholesterol, sleep better, and feel great! I would recommend Goal Fit to anyone wanting to improve their overall health”. – J (female, age 50)

This is the result of hard work by one of the Goal Fit Accountability Program clients. Her cholesterol is now in the 130s and at 50, she is feeling better than she has in YEARS – all while making changes in the middle of winter in a pandemic!

Join us! CLICK HERE TO JOIN THE MEMBERSHIP! Want more information about the accountability program? Email goalfitmethod@gmail.com

Healthy at any weight? Maybe not…

In an article posted this week in the European Journal of Preventive Cardiology, Alejandro Lucia – professor of exercise physiology at the European University of Madrid concluded: “Our findings refute the notion that a physically active lifestyle can completely negate the deleterious effects of overweight and obesity.”

Obese and active participants were had double the likelihood of high cholesterol, were four times as likely to have diabetes and five times as likely to have high blood pressure when compared to normal weight but inactive participants.

“Exercise does not seem to compensate for the negative effects of excess weight,” Lucia said. “This finding was also observed overall in both men and women when they were analysed separately.”

Of course, overweight but active is a step in the right direction, but to really reduce incidence of chronic disease, it’s just as important to get weight into a healthy range as well

Need help? Join my monthly membership, or reach out to work with me privately to work on your fitness and weight loss goals. You’re worth it, and it’s never too late to get started!

source

Exercise to reduce risk of chronic disease

The World Health Organization just updated their recommendations related to exercise.

In adults, physical activity confers benefits for the following health outcomes: improved
all-cause mortality, cardiovascular disease mortality, incident hypertension, incident sitespecific cancers, incident type-2 diabetes, mental health (reduced symptoms of anxiety and depression); cognitive health, and sleep; measures of adiposity may also improve.
Source

For those 65+, regular physical activity is recommended. “As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week to enhance functional capacity and to prevent falls.”

The guidelines stress that some activity is better than none – start small with something that you’re comfortable with and build on that…over time you can increase the frequency, intensity and duration of your workouts.

***This isn’t medical advice, always check with your healthcare provider before starting any exercise program and consider working with a trainer to make sure you’re using proper form***

Exercise training improves memory

Tons of evidence-based research is available online touting the benefits of working out…and while reducing weight/body fat and increasing energy may come to mind at first, cognitive benefits have just as much positive impact on quality of life and healthy aging.

In this Harvard Health article, read how the benefits of exercise – from reduced insulin resistance and inflammation to improved mood and sleep have a positive impact on cognition as well. Other “findings indicate that aerobic exercise training is effective at reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function.”

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)