Benefits of Exercise

Jul 25

50 Ironman Triathlons, 50 Days, 50 States: The Iron Cowboy

By Claudi | Benefits of Exercise, Total Wellness | One Comment

IronCowboykids

James Lawrence AKA The Iron Cowboy has been showing the world what the human body is capable of completing; 50 full triathlons in 50 states in 50 days. WOW, right? When James was 28 years old his wife Sunny challenged him to do a 4 mile “fun run”. He struggled to even finish. But Sunny believed in her husband and signed him up for a full marathon… WOW… he did it and little did he know his journey to be one of the world’s top athletes had begun. Fast forward more than a decade and the 50- 50-50 challenge has now broke his previous World Record of 30 Ironman distance races in one year. With this challenge, James the Ironman and his family are showing us much more.

Dream Big and Succeed

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This picture is from a Facebook post of the Iron Cowboy’s Room where his wife Sunny posted this years ago. The 50-50-50 is pushing us all to look at our dreams and goals and push ourselves to DREAM BIG… If our Dreams don’t scare us then they aren’t big enough, his Facebook post said.

Get Healthy

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Change is Hard. Change is Really Hard. But the Reward is getting your life back. – James Lawrence

The Iron Cowboy 50-50-50 is encouraging all of us to get healthy. My family attended the Pensacola 5K with James along with other Young Living leaders. This was my husband’s first 5K run. In our conversations after the event with other successful business leaders, we all realized that our success and hard work had contributed to our weight gain and some unhealthy habits. We all had committed to get back on track and my husband was bit by the 5K bug. Eight days later he would run another 5K 4th of July Run. And then by coincidence we would be 40 minutes away from James’ 38th Ironman near Cleveland Ohio and we got to bring our friends and participate in that 5K run too. What a blast!

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Moms pushing their kids in their jogging strollers, kids as young as 6 years old passing us, and even meeting some amazing success stories like Christian Crabtree who James coached and helped release more 100lbs. I was so excited.

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Family First

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One of the things I most admired about James’ journey is that he did it with his wife and kids. Can you imagine that summer vacation? WOW. Talk about endurance for the whole family. I can imagine it was extremely challenging, but in the events we got to witness we watched happy kids, running or biking with their dad, and loving on him when they could.

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#FightTheFight Childhood Obesity

Children are a product of their environments. And us as adults and parents have that responsibility to make those changes to start eating healthy foods, to start being active. – James Lawrence

In 2012 according to the CDC more than 1/3 of children and youth were overweight or obese in the United States. Ironically as James addressed the crowd in Ohio about his fight against obesity, the kids swim meet right next to us was serving all kinds of junk food at it’s snack bar.

It’s not easy. It’s a choice. – James Lawrence

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Pushing Past the Pain

You can view through the Facebook feed to find plenty of times when James was injured, he had toenails falling off, was exhausted physically and mentally. In fact I don’t think he got more than 6 hours of sleep most nights with the schedule and travel they had to do. I am sure he wanted to quit but he kept with it. His wife Sunny shared on Facebook how hard the travel was and her little one missing his dad. I am sure she wanted to quit too but she persevered.

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I was thankful to see some great chiropractors, massage therapists and physicians supporting James’ success. It takes a great TEAM to achieve the IMPOSSIBLE DREAM.

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Young Living Supports the Iron Cowboy

Young Living Essential Oils was one of the biggest supporters of the Iron Cowboy. It was fun to see the Young Living bus, Slique van, and supplements the Iron Cowboy used while on his journey.

Here are a few posts from Facebook:

Everyday, twice a day, crucial for James’ success!!! – Facebook post

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“Young Living products are a permanent part of my training, competing, and my family life,” says James. James has used them since 1994.

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James Sets an Example

Although James’ 50-50-50 journey is over, his lasting impression, inspiration and memory will be set in the Guinness Book of World Records and throughout history. What he did to inspire us to get our kids and ourselves more active, to make fitness a family affair, and to make our health and the health of our children a top priority will remain with us for years to come.

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I will close with James’ words from his 50-50-50:

Hopefully I can lead by example and you are going to want to join me. Come swim a lap with me, come bike a mile with me.

What he started let us continue to exercise and live an active life for our family and our future.

running

Article by Mary Starr Carter aka The Total Wellness Doc and Mom. Inspiring others through her real life struggles and wins with infertility, healthy living, parenting and being a wife. Visit her on Facebook at https://www.facebook.com/TheTotalWellnessDocandMom

Disclaimer: This information is not meant to diagnose, prescribe, treat or cure any illness or disease. It’s strictly for informational, educational, or entertainment purposes ONLY. The products I talk about are not meant to diagnose, prescribe, treat or cure any illness or disease. Any information I give you about them is for informational or entertainment purposes only. They have not been evaluated or approved by the FDA. Please seek the qualified health professional of your choice when making health decisions for yourself, your family and your pets.

Nov 07

How to Look 40 When You are 60: An Interview with Cindy Mirabito

By Claudi | Benefits of Exercise, Nutritional Supplements, Total Health Support Systems, Total Wellness, Wellness Coaching | 9 Comments

How to Look 40 when you are 60 : An Interview with Cindy Mirabito

By Dr. Mary Starr Carter

As I looked in the mirror one day and made another excuse of why I do not want to exercise I remembered my friend Cindy Mirabito. Cindy is almost 60 years old and LOOKS AWESOME. She is not only fit and strong but she really does look like she is 40.

Why does she look so good?

Here are some Total Wellness Tips from Cindy on How to look 40 when you are 60:

1) Make time to EXERCISE NO MATTER WHAT. I was always active with my 3 oldest children I would walk and even run. But as happens many times we allow life to get in the way and exercise took a back seat when my youngest children were born. But I soon realized that I needed to exercise not just for the physical benefits but really the mental benefits. I was home alone with my young girls for 10-12 hours a day. As soon as my husband got home I would head out the door. It was my routine, and I would walk 5 miles and then eventually I extended it to 10 miles a day. The fresh air, the time alone just for me was very beneficial to my overall health.

Several years ago I was caring for my parents out of state and stayed there for 2 months. During that time I didn't exercise because I thought they needed me more. I realized afterwards that not exercising was a mistake and even just getting outside for a few mile walk would have been more beneficial for my health. Since I learned that lesson I needed to care for my husband for a period of time when he had a back issue. I didn't stop exercising because I needed that boost for both my mental and physical health.

2) Gym's are not for Skinny people. I was nervous myself about going to a gym. I know many women feel that gyms are what we see on TV, full of skinny beautiful people. That is not the environment you will see. At my gym there are people of all shapes, sizes and ages. No one is judging you on what you look like or wear. Plus a gym is available everyday even when the weather is bad outside.

3) Gym's can help you meet new friends, stay accountable and find support. I met new friends with young children like me that I wouldn't have met if I was just home exercising. One friend I made became my workout partner and she taught me how to lift weights. This was encouraging and motivating because you knew everyday there was someone waiting for you to work out.

4) You have to PUSH to get the results you want and sometimes that means investing in a Personal Trainer. It is easy for someone to go to the gym and just get into a routine of walking or lifting and forget that they have to PUSH their bodies to get the results they want. Or sometimes people will PUSH the wrong way and hurt themselves because they didn't understand proper form when lifting. I invested in a Personal Trainer for more than a year. This taught me routines and proper form of lifting weights, using bands, and other not so obvious tools that if you just go to the gym you may miss. That investment was useful as a motivator and helping me take the next step in my workouts. Now I can maintain my workouts on my own with what I learned from my Personal Trainer.

5) Healthy Parents make Healthy Kids. Today some of my children have families of their own and some of my children are in college, but most of them work out. When your children see you taking care of yourself they will follow in your foot steps. It becomes part of your family's lifestyle.

6) Learning to eat right. What you put in your mouth is important. Going to the gym will not make the changes you want without changing what you put in your mouth. Most of us don't realize that we may not be eating the right foods or proper quantities. I invested in learning from a Wellness Coach how to eat right for me. I struggled with Acid Reflux which the doctors wanted to put me on drugs. Through food changes, my Young Living vitamins and exercise I rarely have any reflux now and don't need medication.

7) Investing in your Health. Staying young and healthy through the years has been an investment of time and money. I use and taught my children to care for their skin daily at an early age. We use costly skin care, Young Living supplementation, and take care of our teeth. All these things contribute not only to our outward appearance but inwards as well. The results are paying off. For several years I have had Bone Density scans, after my baseline they found my Right hip had some density loss. I started on Young living's Super Cal as well as more weight bearing exercises and my last scan showed no change and no further loss. My girlfriend who doesn't exercise keeps coming back with bone loss every time she get's scanned. I know my investment is helping to maintain my health.

8)If you don't take care of yourself no one will- so find a MOTIVATOR. Since I had children later in life I wanted to be able to keep up with them as they grew. Today I workout with my daughters and even learned to ski at age 50. In fact the instructor complimented me saying that my ability to do so well skiing had to do with my core strength. I know that core strength comes from my working out.

Many people my age are plagued with being overweight, having high blood pressure and cholesterol, or even diabetes. This is one of my motivators. When I get my yearly doctor check ups and blood work I don't have any of that!

Cindy's tips can help all of us men and women younger and older. As a new mom myself I think of her as a role model for women with children as well as women who are past menopause. I spent almost a decade going to the gym but I forgot how to push myself. Getting a personal trainer and into a specific PUSH routine woke me up to my body's new strength. And like Cindy said it made me a happier and healthier mom.

If you want to look younger, feel stronger, and be healthier take Cindy's advice and JUST DO IT! Please leave us your comment below.

Dr. Mary Starr Carter is known as the Total Wellness Doc. She has been training individuals about Natural Health Solutions for over 13 years. She is trained as a Chiropractor and has studied under the world’s foremost leaders in natural medicine. She is a mother and a wife and has created a balanced and total wellness life for herself and thousands of her clients using her simple wholistic approach to health and wellness. Her coaching, classes and ebooks help clients with Fibromyalgia, Hormone and Adrenal issues, Asthma, Diabetes, Weight problems, Thyroid and Chronic pain find resources and solutions to better health.

We publish newsletters and blogposts twice a week for our readers for general education purposes only. We cover topics that are related to achieving and maintaining total wellness which includes our emotional, physical, spiritual and financial health.

Oct 13

Hospital Doctor Recognizes that Lifestyle Causes the Majority of Sick Patients

By Claudi | Benefits of Exercise, Body, Dr Mary Starr, Nutritional Supplements, Total Health Support Systems, Total Wellness, Wellness Coaching | 2 Comments

Hospital Doctor Recognizes that Lifestyle Causes the Majority of Sick Patients

By Dr. Mary Starr Carter

Diabetes affects 25.8 million people and 8.3% of the U.S. population. According to CDC at least 7 million are undiagnosed. Out of these numbers, 215,000 are below age 20 and in 2010 alone, there were 1.9 million newly diagnosed patients.

That is a piece of staggering news and most of the issues started because of lifestyle…
Added to the above news, CDC reported it contributed to $116 billion in direct medical costs and $58 billion of indirect medical costs (due to disability, work loss or premature mortality). Diabetes will also lead to kidney failure, heart disease, hypertension, stroke and some cases blindness and amputating limbs.

People with diabetes have higher medical bills compared to non-diabetes people with the cost of doctor’s visits, hospital stays (for some) and insulin and oral medication.

That is just one example of health problems and huge medical bills that Americans are facing that is related to our lifestyle…the food we eat, the lack of exercise and the lack of education of nutrition.
Childhood obesity has tripled in the last 30 years. The CDC defined being overweight and obesity as:
Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

We can make a change as a family and as a community if we are willing to learn and implement:
Healthier diet
Physical activities
Nutritional supplements
Education/coaching on healthy diets and total wellness
Willingness to make a change, doing it and having the encouragement and support to continue through for long term health and wellness

Below is a video of my short conversation with Dr. Marc Walker, a hospital doctor who sees patients in the hospital, where 80% of the cases are lifestyle related diseases. He said we should take pro-active steps to prevent diseases by nutritional supplementation and exercise.

As your Total Wellness Doc, I would like to come alongside and help you reach your total wellness and take steps to a healthier lifestyle.

Got feedback? Please share your comments below. Your comments help us serve you better.

Sep 08

Your Health and Your Sex Life

By Claudi | Benefits of Exercise, Body, Dr Mary Starr, Marriage, Mind and Soul, Nutritional Supplements, Total Health Support Systems, Total Wellness, Wellness Coaching | 3 Comments

Your Health and Your Sex Life

By Dr. Mary Starr Carter

Sex within a healthy marriage is awesome and if you have a healthy marriage I don’t have to answer why…..

But the quality of your Sex Life can be a reflection of one or both spouse’s health. Here are some common myths when it comes to sex.

Myth: It is natural as we age for our libido to decrease

Actually this is not correct. If you examine some of the longest living cultures alive today they not only are enjoying sex in their later years but actually conceiving at 50 and 60 without any medical help.

A healthy male will have virility to his late years. And woman way past her sixties in many of these cultures.

What do these cultures have that we don’t in most modernized countries?

Clean Foods no processed foods or sugar.

Daily physical exercise from labor.

Cleansing or Fasting 30-100 days a year.

Nature’s unadulterated medicine.

A lot less Cortisol (stress hormone) raising Stress

In these cultures there are no cases of Fibromyalgia, Chronic Fatigue, or Digestive Diseases like Ulcerative Colitis and Crohn’s.

Myth: It is normal for an older male not be able to have an erection or ejaculation

This is incorrect. Certain diseases like Diabetes, Stenosis of the spinal cord (arthritis pushing on the spinal cord), Bulging discs on the spinal cord, and many medications can all cause issues with sexual performance.

As a Chiropractor I have to say that blockages in your nervous system the body’s Master System may be causing symptoms. Some older men have found regular Chiropractic adjustments very beneficial to their overall health.

Myth: Drugs can fix my “sex problems”

In the past two decades they have found many harmful and even fatal side effects of some common erectile dysfunction drugs.

Ironically the same drugs that are suppose to make us happy (Anti-depressants) have a common side effect of decreased libido. And don’t forget that alcohol and recreational drugs also will affect your sexual performance.

Even something as simple as a cholesterol medication can decrease the cholesterol needed to produce hormones that give us our sex drive.

So if you are having trouble investigate these things first before turning to medications.

Myth: What I eat has no effect on my sexual performance?

This is incorrect, especially if you are trying to have a baby. Men who eat a junk food diet filled with high saturated fats, sugar, and sodas like Mountain DoDo have been found to have a lower motility and sperm count. Over time these things lead to stressed out organs, nervous system, and hormonal system resulting in dis-ease like Diabetes.

NingXia Red is just a highly concentrated fruit drink that is extremely safe for all ages and health conditions. There is no caffeine or herbs in it just nature’s medicine fruits that help to re-build the body. After 6 weeks of 6 oz a day most every person I talk to comments how ALIVE they feel & how much VITALITY they feel. If you would like to know more about NingXia Red go to http://www.starrhealth.myningxia.com/

Myth: Exercise will reduce my Sex Drive

Exercise is an important part of your health and can increase your libido by increasing the Happy Hormones in your body as well as specific hormones that help keep you young.

If you overtrain you can decrease your oomph by stressing the adrenal glands which are an important part of your endocrine hormone system. One great tip for Exercisers is to drink an ounce of NingXia Red in 8 oz of water while you exercise and make sure your body is getting enough minerals, B vitamins, and Fish oils.

This is just a glimpse at what Nutrition and Exercise can do your Sex Life. But here is my Bonus and Advice for those who want it don’t feel you have to take it.

As a spouse who has been through marriage training and individual counseling I would have to say the most effective training we had as a couple was www.firststepstosuccess.com

It may seem weird that we went to a business training to get
our marriage straight but it ended up like that. I tell every person I know that this is where I learned to be a good listener and wife. To honor my husband and build a foundation of success. I won’t comment on my sex life in honor of my husband, but I will end by saying some of the best things you can do for your marriage and sex life happen outside the bedroom.

Let us know what you think. Please comment below. Be tasteful and respectful.

Dr. Mary Starr Carter has worked with thousands of clients from terminally ill and chronic diseases to those who are healthy and want vibrant health. She has counseled hundreds of families who had given up hope find simple safe solutions. Known as the Total Wellness Doc she looks at all aspects of health to help someone overcome disease. She specializes in difficult cases like Fibromyalgia, Hormone and Adrenal issues, Asthma, Diabetes and Chronic pain.

Sep 05

Foundations of your Health Success

By Jay Carter | Benefits of Exercise, Dr Mary Starr, Total Health Support Systems, Total Wellness, Wellness Coaching | 2 Comments

Foundations of Success

By Dr. Mary Starr Carter

Foundations of Success in our health come from small steps toward a future goal. Once we have reached that goal we must take daily actions to maintain our success.

Sounds simple enough right?! Success in most things can be simple but not easy. If it were easy we would have a majority population of fit, healthy and wealthy individuals.

When it comes to Health Success Foundations, the best examples come from the world's top Athletes. The top three foundations of their success are Habits, Routines and Self Discipline.

Let's be real and ask ourselves the following questions:

What Habits do I have that are good for my health?

What Habits do I have or don't have that are destructive to my health?

What Routines are health promoting for me?

What Routines are healthy for my family?

What areas of my life am I disciplined in a positive way?

What areas of my life do I need self discipline?

No one is perfect, that is not what this is about. It is about looking at ourselves honestly and giving ourself praise for what we do do good and get real with what we aren't.

Some of may be feeling like you don't even know the answers to these questions. You may need another set of eyes to help you see the positive in your life and areas you need to improve.

Let me suggest a 30 minute Wellness Coaching Session to help you Begin on the Road to Health. Click here for more info: http://www.thetotalwellnessdoc.com/wellness-coaching

Routine: Every person and family will have a different routine, but routines are a foundation of success. What time do you wake up, go to bed, when do you study, when do you eat, how often do you eat….. and the list goes on.

When it comes to your health having a routine of food and fitness is important. But so is having some weekly or even daily me time, fun time, family time, couple time, and God time.

I learned having a routine for my children is extremely important to their health. Starting when they are an infant.

What routines are best for you? What routine do you think you might want to test out for the next few weeks to see if it is a fit for you? What routines are you ready to implement?

Habits: In Stephen Covey's 7 Habits of Highly Effective People his 7th Habit includes Sharpening the Saw. This means preserving and enhancing the best asset you have YOU.

There are many Health Habits we can adopt including:

Drinking 1/2 our body weight in oz of water per day

Exercising daily

Speaking Kindness and Love over our body and about ourselves

What are some Healthy habits you can adopt to Sharpen your Saw?

They say it takes 21 days to set a habit. I agree and suggest to my clients to start with a 30 day goal. This leaves room for rest days and other things that might come up in our lives.

Habits and Routines all have 1 thing in common….. they all need

Self Discipline otherwise known as Self Control.

Self Control: Self Discipline and Self Control may be hard words to hear. When we think of the word discipline some of us might cringe or want to run away because of harsh upbringing or perfection standards.

I see clients who lack these foundations most of the time and then I also see clients who take this concept to the extreme thinking that perfection will come from strick standards on self. Both of these concepts can cause Physical and Emotional issues.

I want to leave you with a different picture of Self Control. This belief is my belief and although you don't have to agree I hope you will be open enough to just think about it.

In the Bible it clearly states that Self Control is a gift of the Holy Spirit to us. A gift to overcome our fleshy unmotivated and sometimes gluttonous bodies. Did you ever think about praying to God to help you overcome Food Addictions, the lack of motivation to exercise, even to help you to wake up at 5am and feel rested.

Really Dr. Mary? Yes I have seen it in my own life and many others. Simple things like feeling fully rested on a few hours sleep to miraculous things where clients have radically been delivered from addiction of alcohol, drugs or even sugar. It is real. God can do all things we just have to ASK and BELIEVE!

Please share with us your comments about this article in the comment section in the bottom of this page.

Aug 08

You are weaker than you think you are and stronger than you think you are

By Claudi | Benefits of Exercise, Body, Chronic Illness, Dr Mary Starr, Fibromyalgia | 2 Comments

You are weaker than you think you are and stronger than you think you are?

By Dr. Mary Starr Carter

Chronic Fatigue and Fibromyalgia sufferers can spend a lot of time in bed resting. Some may even spend 16-20 hrs a day resting. The pain and fatigue can be unbearable to even get out of bed. After just 4 hours of bed rest the body begins to decrease its muscle mass and fibers. Bed Rest can contribute to the pain because lymph and toxins become stuck in the body and inflammation can increase. Bed rest for weeks at a time can contribute to muscle atrophy and weakness of the stabilizing core muscles which could lead to neck and back problems.

Obese individuals can have a condition of muscle build up, tightness and weakness where certain muscles grow strong and big from the extra weight they carry and other muscles become weak. They can end up with the same inflammatory pain conditions as a Fibromyalgia client.

What about those who sit all day long? They also can end up with a tight muscle weak muscle condition which can cause pain and problems.

First why Exercise? Well we addressed that in our Benefits of Exercise article. Here are a few more reasons from Dr. Murphree's Health Matters Newsletter

Exercise is a wonderful stress reducer and mood elevator. It helps relieve mild depression by generating endorphins, the body's natural pain killers that are associated with the "runner's high." Some researchers have said that exercise can raise levels of norepinephrine — a neurotransmitter associated with drive, ambition, energy, and happiness — by 200 percent.

Exercise also stimulates important neurotransmitters that help us combat insomnia, irritability, and fatigue, as well as food, alcohol, and tobacco cravings. Blood glucose and insulin levels are decreased, which is extremely beneficial for carbohydrate-intolerant individuals and type-2 diabetics. (Type-1 diabetics will need to adjust their insulin regimen to account for increased exercise.)

Exercise also decreases triglycerides (fats) in your blood and LDL – the bad form of cholesterol, while increasing HDL – the good form. High blood pressure is lowered, and the heart becomes stronger and more efficient, pumping more blood per beat. Exercise increases the diameter of coronary arteries, greatly reducing the risk of heart attack. Exercise can even reduce the risk of a second heart attack. Among heart attack survivors, those who choose not to exercise are over 20 times more likely to have another heart attack than those who exercise.

BUT EXERCISE ALONE IS NOT ENOUGH
YOU MUST STRENGTHEN ALL YOUR MUSCLES

Myself and many of my clients walk daily, ride a bike, even have strenuous jobs with physical labor, but to properly strengthen the body we must include Strength Training into our Recovery and Fitness Plan.

The number #1 reason for Strength Training Exercise is to protect your bones and muscles. But there are plenty more reasons like increasing your immune system, decreasing your risk of injury, eliminating Type II diabetes, burning more calories, and Strength Training is even found more effective than drugs in fighting arthritis pain.

Where to Begin?

If you have any illness be sure to consult with your health care practitioner. But if you have Chronic Fatigue or Fibromyalgia you may also need to work in stages.

Recovery Stage

If you have a debilitating disabling condition I recommend the Chi Machine or a Vibrating machine for beginners. These machines help do the work for you as you lay, sit or stand on them. They burn calories, and increase the lymphatic motion which can decrease pain.

Beginner and Beyond Stage

The next level would include an exercise program developed for Chronic Fatigue, Fibromyalgia, Obese, Arthritis and Pain clients called T-TAP exercise. This is an excellent short (some are 15 minutes) simple exercise program that you can do in the comfort of your home.

T-TAP exercise helped me to regain my health and strength. It got me strong enough to start to lift weights. Many individuals have regained their health with this system alone. Charlotte Siems released over 100 lbs and has kept it off for years.

You may only be able to do part or some of the exercises at first but stick with it you will get stronger. You can use a variety of T-TAP trainings for a Total Body strength and toning workout for your entire life. But some of you will need more so when you are ready move on to the next stage.

Strength Training Stage

Strength Training can be accomplished in the gym or at home.

Many gyms are equipped with good Nautilus, Cybex and Free weight type of equipment that helps you develop your strength and muscle. My personal opinion after working out at dozens of gyms is that one size fits all machines are not as effective as a program specifically tailored for you. I recommend investing in a Personal Trainer for several sessions until you understand and can do a specific routine. You may want to work with a Personal Trainer periodically throughout the year to help challenge you and get the quickest results.

MY FAVORITE

Chalene Extreme by Beach Body

Wow am I impressed with this Program. She is an excellent trainer who has very carefully paid attention to all the little details a personal trainer would. But the best part is that the cost is less than 2 sessions with a personal trainer and you can do it in the convenience of your home. You will feel the results in a week, and see the results in less than 3 weeks.

DON'T FORGET THE NUTRITION

To get strong again your body is going to need some specific carbohydrates and proteins. NingXia Red is an excellent way to fuel your body during a strength training workout followed by Powermeal a meal replacement shake. I recommend getting a liter of water with 2 oz of NingXia Red in it and drink this during your work out and finish it within 3 hours of your work out. Also make sure you have had your Protein Shake within 20-30 minutes of finishing your workout. Some people even enjoy a shake 30 minutes before and then again afterwards. Listen to your body and give it what it needs.

After a decade of only doing aerobic exercises and then living 2 months in bed and on the couch I became extremely weak, fatigued, and hurting. I did not have a foundation of strong muscle that would sustain me through that period of little movement. But THANK YOU GOD…. for that awful experience because had I not gone through that I would have never known how WEAK I REALLY WAS. Now just 3 weeks into it. I feel Stronger than EVER !

Remember if you sit most of your day you are probably weaker than you think you are. But give yourself just a few weeks of beginning Strength training and you will soon realize you are stronger than you thought you were too!

What Did You Think?

Let Us Know Your Thoughts

Post Your Comments Below

Dr. Mary Starr Carter has worked with thousands of clients from terminally ill and chronic diseases to those who are healthy and want vibrant health. She has counseled hundreds of families who had given up hope find simple safe solutions. Known as the Total Wellness Doc she looks at all aspects of health to help someone overcome disease. She specializes in difficult cases like Fibromyalgia, Hormone and Adrenal issues, Asthma, Diabetes and Chronic pain.

Aug 01

How to Live Healthy and Happy at 100 Years Old?

By Claudi | Benefits of Exercise, Chiropractor, Dr Mary Starr, Nutritional Supplements, Total Wellness, Wellness Coaching | 2 Comments

How to live healthy and happy at 100 years old?

By Dr. Mary Starr Carter

When you have a debilitating disease like Fibromyalgia or Chronic Fatigue syndrome you can only think about how you are going to make it through the day let alone another 10, 20, or 30 years. It can become very overwhelming but whether you are in okay health or have a serious illness there are some simple things we can do everyday.

Every morning at 5:30am you can find Gordon out walking. He walks 3-4 miles at an 18 min mile pace. He lives in and maintains his own home. Gordon eats small meals, lots of fruit, not a lot of red meat, and he takes nutritional supplements like NingXia Red. He enjoys his afternoon nap, reads about the latest in health and nutrition, still drives and enjoys traveling all over the country to see his family. Gordon says he plans on living healthy and happy another 10 years.

When you drive by Shirley's home you will know what her passion is gardening. She has some of the most beautiful small gardens in town. You can find outside caring for her garden most days. Her other passion is dancing and she can dance most 40 year olds pants off. She prepares her meals, eats small portions and lots of veggies. She is an excellent cook, drives her own car, crochets, reads lot of cookbooks and experiments in the kitchen every week.

Vita "Vitamin" as she is known to her family and friends is like a little energizer bunny even at 87 years old. She doesn't drink any coffee or tea, takes no medications but does take her nutrition juice NingXia Red every day. She walks so fast that her 30 year old grandchildren have a hard time keeping up. She reads 1-2 books a week. She is an excellent cook preparing food 5-6 days of the week and going out with friends 1-2 times a week.

So what can we learn about living to 100 years old from these 3 very healthy 90 year olds?

Daily Exercise and Movement: the longest living cultures all over the world have this same factor in common Daily Physical Activity. Even if you have Fibromyalgia or Chronic Fatigue you can find ways to move your body even if it is just for circulation purposes. Machines like the Chi machine shake your body while you are lying down. You can burn calories, move lymph and toxins and help maintain your health all while taking a nap.

Eat regularly and small portions. Did you know that over eating not only makes you gain weight but it also congests the liver? A congested liver can lead to high cholesterol, blood pressure and host of other ailments.

Read: Keep the mind active. Scientifically proven that the more you read, do thinking games like Sudoku and even math problems help maintain cognitive function longer.

* less TV. Watching TV for hours a day takes less mental energy than sleeping. In my opinion clients who watch a lot of TV have worse health than those that don't.

Supplement your diet: After the age of 30 our digestive enzymes begin to reduce. By the time we are 80 digestions can be slow and hindered. I have worked with many geriatric clients that were malnourished even though they ate a "healthy diet". Nutrition like NingXia Red which is a liquid juice can make a significant improvement on a geriatric client's health. I have seen it even do remarkable things for young children including autistic and ADD children.

Relax and Have fun: Having something to look forward to is important at any age but especially when you single, widowed, or have lost many of your friends as these three have. Planning a trip, a garden, having a job or person you help is very very important to your mental happiness. Your mental happiness is very important to your longevity.

So this is what I have learned from these three amazing individuals…… How to stay YOUNG and HAVE FUN!

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Jun 16

By Claudi | Benefits of Exercise, Body, Mind and Soul, Wellness Coaching | 6 Comments

Benefits of Exercise

By Dr. Peggy Malone

Moving your body regularly is one of the best things that you can do for your health. In previous posts, I have emphasized that the human body is a perfect motion machine. It is designed to move; to run and jump and hunt and gather. Our current modern day world has taken many of us away from the motion that our body needs.

Getting your body moving through a regular exercise program has more benefits than you think.

Here are 43 of the advantages that a regular exercise program can bring to your health and wellness…

1) Reduced stress and tension

2) Increased energy to manage your day to day routine

3) Pain relief

4) A stronger immune system: Exercise is a natural defence against colds and flu viruses.

5) Increased good cholesterol (HDL-High Density Lipoprotein)

6) Reduced depression

7) Prevention of and reduced incidence of Low Back Pain

8 ) Blood Pressure levels that are improved and regulated

9) Improved co-ordination and balance

10) Decreased risk of stroke and heart disease

11) Decreased risk of Type II Diabetes and more controlled blood sugar levels.

12) Increase bone density and decreased risk of Osteoporosis

13) Decreased risk of breast and colon cancers

14) Improved respiratory function

15) Increase mental alertness and focus

16) Enhanced ability to relax and sleep

17) Reduced triglyceride levels and gives the body the ability to more effectively burn fat

18) Aid in alleviating varicose veins

19) Decreased menstrual cramps

20) Improvement in skin tone

21) Enhanced sex life

22) Increase in flexibility

23) Improved joint health including increased range of motion

24) Toned and firm muscles with more definition

25) Increased strength and endurance

26) Increased lean muscle mass (which begins to decline at an alarming rate of up to 2% a year after age 35)

27) Increased athletic performance

28) Decreased resting heart rate

29) Enhanced heart function including higher cardiac output

30) Increased speed of muscle contraction and reaction time

31) Improved posture

32) Weight loss, decrease in obesity

33) Improved chances of keeping the weight off after you lose it

34) Increased cravings for healthier foods

35) Improved digestion

36) Improved social interaction with exercise group

37) The challenge and achievement of a goal

38) Heightened self esteem and self image

39) Reduced number of ‘sick’ days

40) Reduced chance of a fatal heart attack

41) Reduced risk of premature death

42) Increased length of life

43) Overall improvement of quality of life

It is never to late to experience the benefits of regular exercise. Even if you are 85 or even 95, if you start a regular exercise program (under the guidance of a health care professional please) you can see massive benefits in many areas of your health and wellness and most importantly in your overall quality of life.

I’ve written in previous posts about the benefits of moving your body every day. If you need another reminder as to why you should be exercising, I have just given you 43. If you can add to the list, I would love it if you would comment below and give me your exercise benefit!

Get moving…..

Your body will thank you and your overall well-being will be improved as a result.

About the Writer:

Dr. Peggy Malone is a Chiropractor and an Athlete who helps other athletes to overcome injury and get back to their sport. She also inspires patients from all walks of life to take control of their health to be as happy and as healthy as they can be. It's simpler than you think to take control of your health. My gift to you today is my free report: Top Ten Steps That Make a Difference