Fitness – Ultalife Blog

Trying To Lose Weight And The Scales Won’t Budge?

Need to lose weight, but your dieting efforts are producing little to no results. Most of us make dieting/losing weight a big process–a complete change. Sometimes we just have to make a few simple changes to start getting good results.

We know the right foods to eat and despite our good eating habits, the scales just won’t budge. You might just need more activity or small changes in your diet to increase your metabolism. Here are a few easy ways to tweak your efforts and start getting the results you want:

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Can Walking Really Make A Difference?

Walking is probably the easiest way to begin an exercise program. You don’t need to join a gym or buy fancy equipment—just a pair of good supportive shoes! It’s easy on your joints and can be done anytime of the day or night. You can walk outdoors….in a mall…on a treadmill in your house. I used to work in a dental office which had a big circular path through both sides of the office. At lunch time, when there were no patients, two of us would power walk around and around.

How much do you need to walk? 10,000 steps most days of the week is recommended—that is approximately 5 miles per day. You say you are just starting to exercise? First, check with your doctor. Then start out moderately—Rome wasn’t built in a day!! If you can only do 2000 steps to begin, that is great. Keep on doing the 2000 steps and as you are able, add another 100 or 200 steps. Build gradually. Using a pedometer to count your steps is a good idea—and many phones have a health app that will count your steps.

How fast should you walk? It is generally recommended to walk about 3.0 miles per hour (or more) if you are able. 3.0 miles per hour would mean you would walk a mile in 20 minutes. Walk faster if your goal is to lose weight. Web MD recommends walking briskly a total of 300 minutes per week. If you walk 5 days of the week, that is one hour per day. Don’t get overwhelmed thinking you cannot possibly walk for an hour. Divide the time up into 2 or 3 sessions per day—and remember any walking is better than none!

Can you walk if you have back pain? Again, always consult your doctor and get his approval. Most doctors will recommend physical therapy for people with chronic lower back pain….and in some cases walking can be just as effective. You are not doing a marathon—just try to walk 20-40 minutes two or three times a week. Web MD

Walking is good for your overall health—can help you lose pounds—can help to keep you limber—can improve your mood—prevent or manage many health conditions such as heart, blood pressure and type 2 diabetes.—strengthen your bones and muscles. For those with osteopenia or osteoporosis, weight bearing exercise is recommended—walking is perfect for that!

Watch for our blog article next week on the many benefits of walking if you have arthritis

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Why Should You Walk?

We know we need activity-exercise in our lives! But what kind of exercise? Most experts agree that we need Aerobic (Cardio), Strength, Balance and Flexibility. Many people emphasize only one type of exercise—like Aerobic or Strength, but to stay strong and healthy, incorporate all four into your life.

In this Blog article, let’s discuss Aerobic, or Cardio, Exercise. These could include, walking, running, swimming, biking, dancing – actually anything that will get your heart rate up and cause you to breathe harder. Even such activities as playing with your children or working in your yard could be part of your Aerobic activity. Web MD reports that walking can lower your risk of heart attacks and strokes. It is also good for those who have type 2 Diabetes. If you have Arthritis, walking strengthens your leg and core muscles. As your strengthened muscles do more of the work, your joints will hurt less. Walking is also a weight bearing exercise and those of us with osteopenia or osteoporosis need to consider walking to strengthen our bones.

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Weight Loss Goals for 2018–Let’s Be Real!

Okay, let’s be REAL. We are not perfect! Starting a diet or exercise program and expecting perfection is a set-up for failure! I cannot tell you how many times I set up unrealistic goals and because I couldn’t be 100% perfect 24/7, I got discouraged and quit! We need to make lifestyle changes—ones we can live with!!

Here are some ways to achieve your new, realistic goals!!

Tell others your goal—make yourself accountable!! If possible get a buddy and support each other. At one time, I had a friend who went to the gym with me. On days I would have preferred to stay home, I got up and put on my exercise clothes….because my friend was waiting for me. I enjoyed exercising and working really hard because I had a friend who was doing the same!!

Make small changes—in your diet or in your exercise goals. Don’t get overwhelmed by trying to make too many changes all at once. Yes, staying on your food plan 7 days a week is best, but eating right 2 or 3 days a week is a start and much better than eating right 0 days. Exercising 1 or 2 days is certainly better than no exercise. Don’t set yourself up for failure by planning to exercise an hour 7 days a week!!

You won’t be perfect!! When you slip, forgive yourself and start over. Learn from those mistakes. If having Oreos in the house makes you crazy—and they call your name—don’t buy them. Bring in your favorite treats—but only ONE. Stop at the bakery and purchase ONE of your favorite pastries or cookies.

If you have a long term goal, break it up into smaller goals and reward yourself when you reach on of the goals.Love yourself!! Be good to yourself. Be thankful daily for your blessings.

Need some more healthy tips? Check out our blog articles, Shape Up In 2018! and Shape Up By Making Small Changes

Nourishing Your Body, Mind & Spirit.

Are you an UltaLifer? Learn about the many supplements designed to make you stronger and healthier!

Click Here to check out all of our great products

Why Exercise After 50?

Are you over 50? Remember when we were in our 20’s and 30’s? I would exercise with my main goal being to fit into a certain size clothes…be able to proudly go to the beach…look as good as my friends. How about you?

Now that I am a little older, my priorities have changed. At 50 plus, my health and well-being are my main concerns. My body is not the same as it was in my younger years so the way I exercise has had to change. I have a good life now and I am independent of needing help to enjoy my life…and I want it to stay that way!

I will list a few reasons we need to exercise and the best things to do. I am sure you can add to this list. Exercise to build or maintain muscle mass. Our metabolism slows as we age and muscles burn more calories than fat. Exercise can help with illnesses like heart disease, high blood pressure, diabetes, arthritis, osteoporosis and many more.

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Need Help In Reaching Your Fitness Goals?

I know I am not the ONLY ONE!! I read and study nutrition, dieting and exercise. I mentally prepare myself to start a diet…to start exercising…to drink enough water…to just get myself back on track. I have the day planned for starting my new LIFE….and a week later, I am no better off than I was before.

My intentions are good—I know what to do!! Why don’t I just do it? I beat myself up because I am not stronger and I don’t stick with a plan. I don’t want to have a perfect body—just one that is healthy and that I am proud of.

The times I have done really well with diet and exercise were when I had a friend partnering with me. Is it accountability? Maybe, but I think it is more than that. The times when I was ready to ditch my diet or skip my gym day, my friend would be having a good day and would encourage me! And I would do the same for her on her weak moments.

So try to find a buddy with similar goals and watch your successes add up!!

Continue reading Need Help In Reaching Your Fitness Goals?

Ten Minute Health Challenge

I am one of those people who try to do everything 100%. I have found that expecting myself to be nearly perfect is a task I can never achieve. What about you?

Let’s use exercise as an example. I read—and my cardiologist insists—that I should exercise 30 minutes most days of the week. That seems reasonable, doesn’t it?

Want my list of excuses? “I am overwhelmed by all I have to do and just don’t have the time”…”It’s too hot (or cold) outside to walk”…”It is boring to walk on the treadmill”….and I am sure you could add to my list.

The truth is that most days I am unable (or unwilling) to commit to the 30 minutes of exercise!! But wouldn’t 5 or 10 minutes be better than nothing?? Of course it would and maybe some days I could sneak in 10 minutes twice a day….and some days even get in the full 30 minutes!!

This is my challenge to me and to you. Every day work in some exercise. Don’t be defeated and do nothing if you don’t have time for a full 30 minutes of exercise.

Let’s commit to at least 10 minutes daily. You can do it…and so can I!!

Here At UltaLife We Believe in ULTIMATE Living-

Nourishing Your Body, Mind & Spirit.

Are you an UltaLifer? Learn about the many supplements designed to make you stronger and healthier!

Click Here to check out all of our great products.

The Amazing Elephant

Our good friend, Dave, sent me this picture of him and his wife riding on an elephant while on a wonderful vacation. Dave said the ride was a bit bumpy!! I have never traveled abroad or ridden an elephant, but I became intrigued to learn more about these giant creatures, elephants.

Did you know elephants can be as tall as 13 feet and weigh up to 15,000 pounds!! Wow! They have pillar like legs to hold up this great weight. I have been trying to lose a few pounds—thankfully I don’t have that much to worry about!! An adult elephant can eat 300-400 pounds of food a day.

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Eating for the Holidays

The Christmas Season is especially difficult for those trying to diet—lose weight or even just maintain their weight. I used to start a diet thinking I had to deprive myself of good things…and to feel hungry all the time!!

Those kinds of diets usually fail. While you might lose a few pounds, you will tend to gain them back. No one can live in a constant state of hunger!! If you tell yourself you cannot have a certain food (like chocolate), guess what you will crave!! I have actually had chocolate call my name!!

I learned years ago that dieting is never a good idea. What you should do is make lifestyle changes. Modify your eating in ways you can continue. Don’t deprive yourself for 2 weeks and then go crazy eating after that!

Continue reading Eating for the Holidays

How to Beat Stress One Healthy Habit at a Time

Stress is unavoidable. How you deal with it, however, is the key to a happier, healthier life. You may not be able to completely eliminate stress from your life, but you can certainly loosen its grip on your life.

Here are some stress-busting tips you can try right away:

Use exercise as a stress reliever. The neurotransmitters in your brain are affected positively when you exercise. Studies have found that people who exercise more during periods of high stress show fewer physical symptoms than those engaged in physical activity less.
Get outdoors. The natural world helps lower cortisol, a stress hormone. Find somewhere beautiful to go for a walk or take pictures. You can even bring your dog along with you or ask a friend if they want to spend some time with you. This allows you to make the most of your time without pressure.
Breathe deeply. Shallow breathes prevents your body from oxygenating the way it should. When you breathe deep, you’re benefiting your nervous system and correcting imbalances internally and energetically. Take a few seconds to breathe in deeply, hold your breath, and exhaling. It feels good, doesn’t it?
Do what you love. You’ve got to make time for yourself and the things that you love to do. It’s easy to get caught up in To Do Lists. Instead, give yourself the freedom to explore, engage, create, and learn.

Give stress the boot once and for all. Follow the advice listed above for a happier, healthier life altogether. By learning how to manage stress now, you avoid it negatively impacting your health in the future.

As part of an active lifestyle, buy the supplements that you need to remain strong and healthy from Ultalife. We carry a wide range of products for both men and women that improve how your body and mind function. You’ll find that taking some of our more popular supplements adds to your overall well-being.