by kelsey | Apr 9, 2013 | Motivation, Wellness/Health
I posted a few weeks ago about warding off the winter blues (https://s2sbrownclinic.com/2013/03/feeling-the-winter-blues/)….and since we are once again in a winter blizzard and it’s mid-April, I thought this topic was fitting again. We are all frustrated with the weather and really ready for spring and warmer temperatures and nicer weather to come, but no matter how much you complain and get down about this poor weather, we aren’t going to change it! So…pick your battles and don’t let this dampen your spirits!! Since you can’t go for a walk outside, get active inside! Dance to some music, do some stretching, walk around your house, do some jumping jacks, or use your inside exercise equipment. Whenever I look at this picture I took outside our hotel balcony on vacation in Cancun this winter, I immediately smile…it’s pretty, it’s calming, and nice to look at. Picture this when you’re feeling down and focus on the positives! The storm will move through and brighter, sunnier days will come!
-Kelsey
by kelsey | Apr 9, 2013 | Etc.
DUE TO THE WEATHER TODAY (4/9), STRIVE 2 SURVIVE IS CANCELLED.
Deidra’s lecture will be on May 21st instead of today.
Be safe and stay warm with this nasty blizzard!!
by kelsey | Apr 4, 2013 | Weight Management
I send periodic updates to our staff about STRIVE 2 Survive. I thought I’d share today’s update with you all. We ended our winter session a few weeks ago and have started our spring session. We will be taking a summer break and starting a fall session after Labor Day. As many of you know, our focus is to promote lifelong healthy habits and not just a quick fix. There are all kinds of fad diets out there that will give you the quick fix, but we are focused on your overall health (inside and out!) and want to give our participants the education and tools they need to live a long and healthy life. Below is a glimpse of the results we see. This female participant lost about 22lbs in the 12 weeks, 15% body weight and greatly improved her lab results, waist circumference, and fat composition…all with the help of our program. She didn’t do anything crazy such as eliminate food groups, skip meals, only drink shakes, or over-exercise…she basically started watching her diet more closely and kept a food log of her intake, made healthier choices by reading labels and being more aware of the choices out there, and exercised about 30 minutes every day. Seeing her cholesterol elevated at the beginning of our 12 weeks was a motivator for her and she wanted to work hard to improve her weight and her cholesterol to prevent disease later in life. When we were visiting about her results, the biggest thing that stood out to me was that she said she knows she can stick with this. She didn’t do anything drastic that she can’t keep up with the rest of her life. If you want to learn more about our wellness opportunities and our 12 week program, be sure to give us a call or email! We’d love to help you be healthier…that’s the best part of my job is making a positive difference in others lives!
|
Initial
|
Final
|
|
|
|
| Weigh In |
165.2lbs
|
143.4lbs
|
|
|
|
| lbs lost |
|
-21.8lbs
|
| % lost |
|
|
|
0
|
-15.2%
|
|
|
|
| Lab Work |
Initial |
Post |
| Total Cholesterol |
259
|
201
|
| LDL |
146.6
|
110.8
|
| HDL |
92
|
81
|
| Triglycerides |
102
|
46
|
| Glucose |
89
|
88
|
| BP |
128/80
|
122/82
|
| Waist Circ. |
33.5
|
29.5
|
| BMI |
28.8
|
25
|
| % Body Fat |
40.1
|
32.7
|
| Fat Mass |
66.2
|
46.8
|
| Fat Free Mass |
99
|
96.8
|
| Water Mass |
72.4
|
70.8
|
| BMR |
1377
|
1283
|
-Kelsey
by kelsey | Apr 4, 2013 | Etc.
You hear us talk a lot about nutrition and activity as we want all of you to be healthier, but one key component of health and longevity is getting a regular check up! Check out our new commercial (click the link below!) and if you haven’t in awhile, be sure to schedule a check up with your Brown Clinic provider so we can help you be in tip top shape to allow you to enjoy the things “you’d rather be doing!” A side note-the farmer in the clip is my father-in-law Phil Raml!
Brown Rather Be – #2
-Kelsey
by kelsey | Apr 3, 2013 | Exercise
Today is National Walking Day and it’s a beautiful one to celebrate! Walking is a great activity all of us can do and it’s important to continually work towards getting at least 10,000 steps a day which is 5 miles (2000 steps in 1 mile)!. The first thing you need is a good pair of tennis shoes. This picture is of my trusty shoes that I love to work out in. Finding a good pair that fits your foot and arch is very important as a poor fitting shoe will most likely result in you not being as active and not enjoying it as much! If you have can’t find a good fit, I recommend you check out a shoe specialist such as a place like Scheels to fit you with a good shoe for working out. Next up it time management and this is a biggie! We all have excuses for working out and many just really don’t enjoy it, but the fact of the matter is we all know we have to do it and it makes us feel much better in the long run! Schedule your workouts in just like a meeting or your job and plan for them! We recommend at least 30-60 minutes/day or at least 150 minutes of moderate activity/week. If you can’t get that, strive to get at least 3 days/week in. If you engage in vigorous activity such as jogging or running, then the recommendation is at least 90 minutes/week…higher intensity, less time. No matter what you do, something is better than nothing so don’t be afraid to give it a try and start with 10 minutes and gradually increase your time from there! Thirdly, pick an activity that you enjoy. We discuss this alot in our STRIVE 2 Survive lectures and sometimes it’s a challenge finding an activity you enjoy…if this is you, broaden your horizons and give a variety of activities a try…you never know when you’ll find the right fit! If you find activity is boring, turn on some tunes, watch your favorite show on tv while you’re on the treadmill, or find an exercise buddy. Making activity fun will make it more enjoyable and you will stick to it long term. So today, in celebration of National Walking Day, I encourage you to challenge yourself to increase your activity and work towards getting at least 30 minutes of activity/day! You can do it…now get moving!
-Kelsey
