Individualized Nutrition, Pharmacy and Healthy Living

Exercise

  • Why You Don't Need Motivation for Exercise

    by Debi Silber, The Mojo Coach | June 20, 2016

    running-shoesThe question of motivation for exercise constantly comes up with clients. "How do I stay motivated?" Everyone has heard this refrain throughout the years: “You have to stay motivated to work out, you need to be motivated to work out.” But here’s the thing – I have found during my 25-plus years in teaching and coaching that... you don’t need to be motivated! That puts a tremendous amount of pressure on you. Here’s another approach I’ve found that really, really works.

    Ready? Habit.

    It’s all about creating a habit. Once you have a habit, it’s easy. You don’t have to think about it. You may not be motivated to brush your teeth in the morning, but hopefully you do. You may not be motivated to get some things done in the morning, but because they’re habit, you just get them done. Working out is the same thing. You just need to do it often enough so it becomes a habit. Read more

  • Yoga Keeps Your Mind Sharp

    by Paula Gallagher | May 17, 2016

    yoga-classDownward dogs and child pose may not just help you relax and keep you limber, but may also help with mild cognitive impairment, according to a study published in the Journal of Alzheimer's Disease.

    Researchers from UCLA and Australia's University of Adelaide compared yoga and meditation against memory training, which has often been considered the best way to manage mild cognitive impairment.

    Participants had all shown signs of mild cognitive impairment, reporting problems with their memory such as easily misplacing things, or forgetting names, faces or appointments. Participants were divided into two groups. One group performed daily memory exercises and the other practiced yoga and meditation. Read more

  • 5 Reasons to Exercise in the Morning

    by Paula Gallagher | May 11, 2016

    exerciseMost mornings seem rushed and chaotic. Between getting ready for work and kids off to school, it's hard to fathom squeezing in 30 minutes to exercise... but that's what I did and it feels great.

    The key was going to bed earlier and waking up 30 minutes earlier. Initially,  I would set my phone alarm and place it on the other side of the room, so I was forced to get up. Once I was up, I just made my way downstairs and did a HIIT (High Intenisty Interval Training) program. At first it was tough, but as the weeks went by I began to feel more energized and it has become routine. Here are 5 reasons why you should exercise in the morning! Read more

  • End the "No Time to Workout" Excuse With HIIT

    by Debi Silber, The Mojo Coach | February 10, 2016

    hiit-2Too busy to get fit? Those days of long, drawn out (and boring) cardio workouts are over. High Intensity Interval Training (HIIT) or burst training can give you many more benefits in a fraction of the time.

    So What is HIIT?

    HIIT is a workout routine that combines periods of less-intense activity with intense bursts of activity lasting 30-60 seconds. This switch-up makes your body work harder and burn more calories faster than at a constant pace.

    Here’s an example of a quick HIIT work out:

    Complete a warm up at a slow pace to stimulate blood flow to muscles. Follow this low-intensity with 30 seconds to 1 minute of intense “bursting.” Follow this burst with 1 to 2 minutes of brisk walking or light jogging to bring your heart rate back down again. This 1 to 2 minute alternation can be repeated for 15 or more minutes. Read more

  • The Real Dangers of a Sedentary Lifestyle

    by Debi Silber, The Mojo Coach | January 6, 2016

    couch-potatoWe all know we need to move and if you’re like many of us, moving more may be on your mind as you begin this New Year.

    Sometimes we need a little jumpstart, an incentive to get up and get going. Here are a few facts about the dangers of a sedentary lifestyle that may just give you what you need to get moving:

    Increased risk of colon and breast cancer: One study showed a 40% decrease in cancer mortality in persons who were physically active compared to those who were inactive.

    An increase in insulin resistance: A recent study reported that for every 2 hours per day that a person watched TV, the risk of type 2 diabetes increased 14%.

    Decreased brain health: One study reported that there was a 50% reduction in the risk of dementia in older persons who maintained regular bouts of physical activity. Read more

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