A Drug called Exercise


A Drug called Exercise

We have an obesity problem in the United States. Being inactive has an array of harmful health effects. Exercise is a powerful tool for both the treatment and the prevention of chronic disease and obesity, as well as premature death. Unfortunately, physical inactivity is the MAJOR public health problem of our time.

What can you do? The simple dosage is to exercise 150 minutes per week… (But you can start by doing 20 minutes twice a week)

How can you get motivated? Give yourself one hour a day to spend time with yourself. Within that hour you cna exercise for 30 to 40 minutes, you decide. The rest of the time you cna read, listen to music, meditate, prepare a quick fruit salad. If I gave you an exercise pill in a bottle would you take it? I can send you a prescription in a bottle, but you need to do the work.

What will this Drug called Exercise to for you?

  • Prevent obesity and mitigate its risks
  • reduce development and improve management of diabetes type I and II
  • Prevent and treat cardiovascular problems
  • Improvement of hypertension
  • Prevent osteoporosis and fractures
  • Reduce risk of dementia in Alzheimer
  • manage depression and anxiety and more…

No matter at what age you start, you will have a better quality of life. The most dramatic effect to see from your exercise will be a happier life.


Administration of Exercise

The side effects of exercising are measurable as well; your blood pressure, heart rate, blood sugar decreases, you will have stronger muscles and bones, it will improve your mood, it will give you confidence, uplift your self-esteem and concentration, your sleep habits will be improved, you will increase your metabolism.

You can exercise on your own or with a friend, You can do it at home, a gym or outdoors. You can hire someone or you can purchase an app to tell you what to do. There are plenty of youTube videos and learn.


Cost of your care if you suffer from osteoporosis

Exercise is cost effective for medical conditions and to prevent illnesses. You have a natural risk reduction for disease and it can cost as little as nothing.

If you do not exercise or if you have an inactive lifestyle it can be more costly than a gym membership or hiring an expert to help exercise. Ask your doctor to help you get started with exercise before he or she gives you a pill prescription. Show your doctor that you are capable of changing your habits of exercise.

Slides by Dr. Sallies, MD, FACSM during his presentation about Exercise is Medicine

Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

Continue reading

Staying Motivated with a Coach

Coaching is a subject close to my heart because it has helped me stay motivated. I’ve had running coaches, a cycling coach and a triathlon coach whom have helped me when I wanted to get better in my sports. I also have a psychologist who guides me to continue to have a positive outlook. All the advice I have received has been to have a positive attitude during good and difficult times. I have learned that by being kinder towards myself I have become happier, more effective and motivated. These have helped me to become kinder and better in my relationships with other people too. This is a plus, especially knowing that we are all interconnected.

Coaching has many uses, but mainly it helps us with staying with goals that we want to achieve. I believe that the best way to ensure kindness and compassion towards oneself when choosing what goals to accomplish is to try the best we can and create stepping stones with percentages to reach desired goals. For example, committing to exercise 6 days a week for 30 minutes each day and attain 80% of that goal. You will still be within the guidelines of exercising most days of the week for at least 150 minutes at moderate intensity.

A coach helps by listening about your personal beliefs and guides you to make behavior and lifestyle changes. A coach helps see the client the contrasting behaviors of a particular lifestyle. For example, in instances when you eat a lot; the consequences could be indigestion, weigh gain, and less mobility. If you do not want to feel poorly about your health then you will try to be aware of your behavior and change it. It is not easy, but a coach can help you stay focused and teach you how to be kind and disciplined during your time of transformation. More importantly, you need to be kind to yourself, after all you are developing habits within yourself to become more self-reliant and stronger through life’s ups and downs.

Coaching relates to your overall wellness and the little things you can do for yourself to be kind and compassionate. Even reaching 80% of a goal is better than 50%. When you are kind to yourself then you are able to share that experience with others. Even if you are not the sharing type of person, I have learned that spending more time in nature and in silence to relax recharges me. I LOVE running because it allows me to feel my body, to hear nature and at times it provides the mental relaxation in order to focus on the goals I choose to pursue.

Now that we are 4 days into the new year, make more conscious choices about positive habits you want flowing into your mind. Don’t forget to avoid negative people or thoughts that bring hurtful judgements into your mind. Old habits will always lurk in your mind but if you explore your mind with kindness and compassion you can attain new healthy habits.

You do not have to do it alone, ask a friend for help, hire a therapist, hire a coach. You are worth the investment of your time on yourself. When you step outside of your comfort zone there is a chance of making a mistake, maybe you start your exercise program too quickly or you start a romantic relationship too early in your healing process after a break up, either way, see it as an opportunity to learn about you and use what you learn to avoid making the same mistakes again.

Be your own coach with kindness, compassion and respect. The world is full of beauty, enjoy it!