Category: Health Coach

Health Coach Leslie Knox Explains Mobility Training

What is Mobility Training? 

Mobility training is best described as overcoming limited range of motion caused by poor postural positions such as sitting in front of a computer or holding the phone to our ear – our muscles get tight and it can become uncomfortable or even painful.]

Benefits of Mobility Training

When we include Mobility training in our routines, we can improve our range of motion of our joints and muscles as well as improve our posture. It helps because it can alleviate everyday discomfort in our muscles – but also if we head into a workout with limited range of motion, muscles that are smaller and weaker will try to assist and this could lead to injury. Additionally, this could mean the primary muscle is not doing the work and therefore not really getting stronger.

Tools for Mobility Training 

In addition to stretching, we can use a variety of tools to assist our mobility training. How do you get the most use out of these tools?

-We may think that we should just continue to roll on the tool when in reality we want to find the trigger point and then try to put pressure on that spot to break up the tightness that is there.

-You put the tool in the general area of tightness, find the most tender spot or tightest spot and then put some pressure on it for about 20-30 seconds-but no longer than about 2 minutes.

-Then you want to roll around that spot from all angles.

Mobility training is not always fun work but if you are consistent at it, the rewards can be beneficial!

Health Coach Leslie Knox: Lifestyle Impacts Chronic Disease

According to the Center for Disease Control, chronic diseases such as heart disease, cancer and diabetes are the leading cause of death in the US and are costing us trillions of dollars in health care costs. To better understand this it is important to point out that a chronic disease is a condition that last a year or longer, requires ongoing medical care and may limit daily living activities.

But here is the catch – our lifestyles contribute to these chronic diseases and we can participate in reducing our risk as well as managing our chronic diseases. So what can we do?

-BE ACTIVE! New physical activity guidelines say find ways to move throughout the day no matter what!

-Eat healthy – Perfection is not the goal – start with more fruit and veggies and go from there. (I hear this often – “if I can’t eat healthy that day, I won’t eat at all or I just don’t try to do it consistently”)

–If you do have a chronic disease – work with your medical providers by adhering to what is recommended by them. This may mean something as simple as taking medicines as prescribed to something more complex as getting help for depression.

–YOU ARE A COMMUNITY Lastly, understand that you are not alone in this journey! Please don’t allow yourself to become isolated or withdraw and friends and family need to rally to provide support and encouragement.

You can start today – right now – one small change can put you on the path to a healthier you and the transformation will begin!

 

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Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Health Coach Leslie Knox: Are You Sleepy Now?

Are you sleepy now?

It is National Sleep Awareness Week! In addition to just making us cranky, sleep disorders and chronic sleep loss can put us at risk for: heart disease, high blood pressure, stroke, and diabetes as well as contribute to depression and the inability to lose weight.

  1. How much sleep is needed?

The range varies obviously for ages but anywhere from 7 to 17 hrs is recommended by the National Sleep Foundation. The older you are the less you need and the younger you are the more you need (8-9 hrs are recommended for adults)

2. How can you ensure a good night’s sleep?

Here are some tips:

  • Stick to a sleep schedule, even on weekends & create a relaxing bedtime ritual
  • Exercise daily and minimize alcohol and caffeine
  • Evaluate your bedroom to ensure ideal temperature, sound and light and turn off electronics before bed
  • Sleep on a comfortable mattress and pillows

Since sleep is important to our overall health, we need to pay attention to our sleep patterns and make getting a good night’s sleep a priority.

Made possible in part:
ahhjutnn33

Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Health Coach Leslie Knox on Portion Distortion

Portion Distortion – Assessing portion sizes quickly

 

When we talk about all the different types of diets out there like intermittent fasting, keto diet, the DASH diet and so on – one thing they all have in common is portion or the amount of food that you eat. Whereas a serving size is the amount of food measured to determine information about it but when we don’t have all the information, we often end up with portion distortion.

Here are 4 tips to help us determine portion sizes by using your hand that you may find helpful:

 1: the palm of your hand is about 3 oz- 5oz of protein

2: Your thumb is about a tablespoon of fats

Like peanut butter whereas your thumbnail could be used as measurement for a teaspoon for items such as a liquid oil or butter

 3: Your hand as a fist is about 1 cup

Good for measuring carbohydrates and vegetables. You could also form a cup with your hand and use it to measure carbs or items such as nuts

4: Use forefinger and thumb to measure fruit

As a guide in holding something like an apple can be used for measuring a serving of fruit

 

According to the Surgeon General, the average adult gains one to three pounds per year by adding an extra 100 calories per day so this can be a helpful tool for families to use in order to determine appropriate portion sizes.

 

Made possible in part:
ahhjutnn33

Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Health Coach Leslie Knox Talks Matters of the Heart

Heart disease or cardiovascular disease (heart conditions that include diseased vessels, structural problems, and blood clots) is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. Additionally, the Center for Disease Control reports someone has a heart attack every 40 seconds in the United States!

What makes someone at risk for heart disease?

Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:

  • Have high cholesterol or high blood pressure
  • Smoke
  • Are overweight or obese
  • Don’t get enough physical activity
  • Don’t eat a healthy diet ]

How can your age or family history increase your risk?

Your age and family history also affect your risk for heart disease. Your risk is higher if:

  • You are a woman over age 55
  • You are a man over age 45
  • Your father or brother had heart disease before age 55
  • Your mother or sister had heart disease before age 65]

How can we prevent heart disease?

The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.

To help prevent heart disease, you can:

  • Eat healthy.
  • Get active.
  • Stay at a healthy weight.
  • Quit smoking and stay away from secondhand smoke.
  • Control your cholesterol and blood pressure.
  • Drink alcohol only in moderation.
  • Manage stress.

The heart is considered the strongest muscle in the body due to the work it does every single day so in order to make it as efficient as it can be – we need to take care of it!

Made possible in part:
ahhjutnn33

Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Is sitting the new smoking?

 How does sitting impact our bodies?

I had a client ask me if they only have 5 mins off and on in their day, is it better to get up and move OR should they try to exercise in longer time frames?

The simple answer is that they should get up and move in any time increments they may have! Research is continuing to show that long periods with lack of movement can be as detrimental to our health as smoking!

Three tips to get in more movement throughout the day – even if you are going to formally exercise that day:

Take the Long Way

Walk the longest route you possible can to your destination: the office kitchen, the bathroom, use the stairs instead of the elevator, park farther away from the door

Stand Rather Than Sit

While it would be great to have a work station where you can work standing up it may not be practical but maybe ways around that would be to have walking meetings, do conference calls standing or set your timer to get up and move at the top of the hour. Some activity trackers will alert us to get moving so even if you stand up where you are and move side to side is better than not moving!

Why Make This a Priority?

Lastly- make it a priority because we are meant to move and the less we do the more prone we will be to injuries from simple activities and the more we increase our risk for chronic diseases.

Anything you do that increases the need for oxygen in your body can help you add physical activity to your day. It may not seem like taking the stairs or parking far away would make a big difference, but adding little bouts of physical activity to your day can help you burn additional calories and improve your health.