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Marci Crozier
SHOULD I DRINK WATER DURING EXERCISE?
Yes.
Staying hydrated is important before, during and after exercise. We need enough water to maintain a normal body temperature and avoid overheating. Overheating can be dangerous.
Drinking plenty of liquids counter balances the loss of fluids through perspiration. Just remember, H2O is equally important as sweating!
Cheers!
Marci
www.facebook.com/marcicrozier
Click the link to view Body Wise vitamin supplements.
I take these all natural supplements to maintain my daily wellness profile.
STOMACH FAT
Many people have asked me how my stomach became flat…first of all, it has a ways to go. They ask me what exercises to do to achieve this goal.
It is impossible to “spot reduce”. In other words, you cannot reduce isolated areas by doing specific exercises.
To lose weight you need to increase the number of calories you burn with respect to the amount of calories you consume. A calorie deficit is how you reduce. Of course, keep working strength on all body parts including plenty of abdominal exercises to tighten abs.
A six pack never had a greater meaning…
Marci Click the link to view Body Wise vitamin supplements.
www.facebook.com/marcicrozier
I take these all natural supplements to maintain my daily wellness profile.
ACTING OUT WELLNESS
Sticking our own balance and bring in harmony with yourself brings psychological benefits. The benefits can be seen through our actions and are key to having good rapport with people we come in contact with.
Bottom line, when we are well and feel good, our temperament and disposition follow naturally. This even includes a better relationship with our environment.
When we are well, we are more efficient and effective. We tend to RESPOND rather than REACT. We are actually more capable of making complex decisions because our concentration and resistance to stress is improved.
Wellness can also heighten creativity. All of these attributes can help us not only be a good friend, loving family member but also a productive asset at work.
Get well. Be well. Stay well.
Marci Click the link to view Body Wise vitamin supplements.
www.facebook.com/marcicrozier
I take these all natural supplements to maintain my daily wellness profile.
TRAINING BASICS
If someone tells you, “no pain, no gain”, walk away.
Today you can achieve good results without “overdoing it”. We can thank the good research in the sports medicine/fitness industry to know that exercising at the proper intensity will allow us to improve without feeling too tired but more importantly, to not cause undue stress on our muscles and joints.
So how do you find your sweet spot? You know, the place somewhere between too easy (not achieving benefits or long lasting changes) and too difficult (not enabling you to complete or cause you to lose motivation).
This question is yours to own. YOUR sweet spot in this case. The desirable workout sweet spot. In previous blogs, we talked about calculating your maximum heart rate (220-age). Heart rate is an excellent way to evaluating the intensity of your aerobic workout. Find what works for you somewhere between 60-80% of your maximum. Walk, Jog, or Run to improve your aerobic capacity. Of course, find something you enjoy…bike, stair climbing, cross country skiing, etc, to mention a few. Workout at least 30 minutes, most days of the week as recommended by the Surgeon General.
For strength, do approximately, 8-10 exercises involving major muscle groups at least 2-3x per week. Do 1-3 sets of 8-12 repetitions for each exercise.
Last, don’t forget to stretch everyday!! These stretches should involve major muscle groups and major joints. Stretch each muscle to the maximum but don’t bounce. Stretch slowly and within the maximum range of movement your joints will allow.
Remember, to try to improve each week. Improve against your own performance. Your Aerobic capacity, strength and flexibility are yours…only compete with yourself.
(Of course, if you are on medication, please consult your physician as it might affect your heart rate goals).
Make sure to send me your questions about training (or anything else) and I'll make sure to answer them in one of my upcoming blogs!
Find YOUR Sweet Spot…good luck!
Click the link to view Body Wise vitamin supplements.
I take these all natural supplements to maintain my daily wellness profile.
Pay It Forward
Happy Sunday!
Want to be a better person today? Check out this website. It will make you think.
I just had the privilege of hosting Mr. James Beck for a few days. He served as a Mr. Fix It for one of my good friends who is disabled . She is so happy.
Check this out and do something nice for someone today.
Much love,
Marci
Lifestyle Choices
People have asked me about lifestyle choices. Some think they are just about eating right and exercise.
I wanted to list all lifestyle choices that can cause health concerns so you have them all in one place. If you think I missed anything, please feel free to share with our readers.
Think about each choice as you read it and rate yourself 1-10 (1 doing an awful job and 10 a perfect job). This can help you do a self assessment and see where you might need to improve.
- TOBACCO USE - never
- ALCOHOL USE - moderation
- DRUGS - only those prescribed
- DEPRESSION, ANXIETY, or other emotional problems - unless a medical/hereditary issues you are in control of your own happiness. No one can make you happy but you. Make an effort to decide to be happy.
- SEXUALLY TRANSMITTED DISEASES - definitely a choice.
- OBESITY OR WEIGHT - time to make a change?
- NUTRITION - no excuses, you know what to do (water included in this)
- EXERCISE - most days of the week, both strength, cardio and flexibility.
- SUN SAFETY - I’m the worst…wear your sunblock!
Be sure to talk to your doctor is you have questions or concern about any of these lifestyle choices. Work on keeping these in check every day of your life.
If you wander, come back.
No excuses,
Marci"The views and opinions expressed on this blog are my own. They do not necessarily reflect those of Franciscan Alliance or its affiliated hospitals and health centers."
On Medicines…
The day I walked on the Ranch, Dr. Huizenga took away my medicine. I was taking medicine for my high blood pressure and Xanax for anxiety. Honestly, one of the things I am most proud of is that I have not taken any prescribed medicine since that day.
I remember I cried the day I started taking high blood pressure medicine. I asked a nurse when I could get off of it and she said, in a sincere and apologetic way, “once you start taking this medicine, you always take this medicine”. I was crushed to hear that.
Knowing what I know now, I want to share this with you. IF YOU ARE TAKING PRESCRIBED MEDICINE FOR ANXIETY OR HIGH BLOOD PRESSURE, THERE IS A CHANCE YOU CAN GET OFF OF IT THROUGH LIFESTYLE CHANGE.
But, in case you are on it…don’t be ashamed. If anything, get the most out of them.
Here are a few guidelines to help you get the most of your medicines:
- Take your medicine as prescribed by your doctor…don’t sway because you think you “feel good”
- Fill out a medicine chart for everything you take. This will help you keep track and in case something happens that you can’t communicate, someone else can communicate to the doctor for you. Note things such as Name & Strength, last taken, what you take it for, what the pill looks like, Refill dates and/or any special instructions. These categories will help keep things organized.
- Use reminder notes to take your medicines or stay strict to a routine.
- Go to the doctor routinely to make sure your medicine is working and strength is appropriate. As you start your lifestyle changes, things will change.
- Write down your questions about your medicine before you go to the doctor so you don’t miss anything.
Make it your ultimate goal to get off of prescribed medicines when possible. Of course, there will be some diagnosis that will not allow this and are out of your control but do you best to control the lifestyle habits you can.
Yours in Health,
MarciP.S. - Sneak peak to my new video blog format on my Facebook page (www.facebook.com/marcicrozier). Thanks for continuing to refer my blog to your family and friends and ask them to subscribe to my blog notifications!
Prayer
Many years ago, I asked our Pastor about Prayer. I really wasn’t sure how to pray and what I should say. He gave me some words of wisdom and I wrote them down and saved them.
The other day I was looking through my daughter Casey’s devotional journal (with her permission, of course) and there was a wonderful page on prayer that reminded me of all the things my pastor told me so many years ago. I wanted to share them with you.
Praying does not have specific rules. There are just some things that should be included in our prayers.
- P--Praise God. Thank God for his goodness and all the blessings he gives you. Use words that show God how much you love and respect him and that you will try to obey him.
- R--Report your sins. Confess the mistakes you have made that have hurt others or yourself. Ask for forgiveness.
- A--Ask for your needs and the needs of others.
- Y--Yield. Give your burdens to God. Trust him to listen to you and answer your prayers. Ask God to clearly show his will to you.
So why is prayer a part of my Wellness Blog?
Wellness is a mind, body, spirit connection…each have equal importance. Letting go of your burdens is one of the most important things you can do at the beginning of your lifestyle change.
One thing I can guarantee you is that stress will hold you back. We are not in control…we only get to make choices.
Take care,Marci
“Our prayers should be for blessing in general, for God knows best what is good for us.”
Socrates
On Motivation
Motivation is a topic near and dear to me.
Many people have asked me to help them get motivated. I always refer to them deciding in their “gut” what their POWERFUL WHY is and think about it every day.
Ask the question, “This year I see myself taking exactly the right steps and actions to enable to me….(you fill it in).>/p>
Start by Starting!!! I don’t believe it has to be present pain for future gain either. Just get started.
Get behind yourself and push. It’s time to walk the walk and quit talking the talk. You can’t fool yourself just like you can’t lie to yourself.
It’s not easy to take the easy way out anymore so start now and never look back. As hard as you think it is going to be to do…it’s harder NOT TO. Right? It hurts more NOT TO. You know that is true.
Don’t look to others to motivate you…look to others for support.
Find your motivation within and then, it will be POWERFUL.
Make your decision and GO! Doing decisions are better than talking decisions.
Self Motivation is your key to success. (But I will always be here for you).
Take care -
MarciSpecial Note: I am the special guest on Courtney's Summer Challenge this week and I'm talking about the importance of sleep. Click the link to check it out!
Please check out Courtney's Summer Challenge on Diets in Review. I'll keep the link up for everyone during the challenge time so you can see her updated video every week. CLICK HERE to view Courtney's Summer Challenge!
Self Esteem 101
People write me every day and they put themselves down!!! I don’t like it.
How does someone expect to develop high self esteem if they repeat negative phrases about themselves and their abilities? This has to stop…FIRST in our Self Esteem 101 Class.
Next, I will ask my readers to stop comparing themselves to other people, including me.
I am just a person just like you that works everyday to make the right choices. It is not easy…never has been and never will be.
STOP comparing yourself with other people. There will always be some people who have more than you and some who have less. If you play the comparison game, you’ll run into too many “Opponents” you can’t defeat.
Take advantage to self help books and workshops.
There are many great CD’s you can listen to in your car on self esteem. I don’t endorse any of them in particular. They can all work if you keep an open mind. Whatever material you allow to dominate your mind will eventually take root and affect your behavior.
I remember once when I was listening to Zig Ziglar, he told me to make a list of all of my positive qualities. I found out that I was honest, unselfish, helpful, and creative. Maybe I was generous, maybe not but it sure made me feel good.
I reviewed this list often. I encourage you to write down at least 10 qualities and review the list at least once a week.
Don’t dwell on your inadequacies…we all have them. Focus on your positive traits and you will stand a much better chance of feeling good about yourself.
YOU ARE WORTH IT!!!
Take care -Marci