Friday, October 26, 2012

Exercises without equipment or a gym

How to exercise without spending money

Whether it is because you cannot afford the fancy gym, whether in your home or the gym membership, time, or just not comfortable with going to a gym you can still exercise.

Here are some at home exercise tips that you can do everyday.


  1. Walking: You can always walk if the weather is nice.  We've talked about taking the dog out for a walk or walking with a friend or spouse.  If the weather isn't nice enough to go outside when you are walking around the house walk inside.  Stand in place and walk bringing your knees up.
  2. Jogging in place:  If walking in place doesn't do it for you...try jogging.  Turn on the news, sports, music or whatever you like and jog at home.
  3. Walking and jogging to boring?  Turn up the music and DANCE.  Dance like no one is watching.  Shake it and dance like you did when you were a kid.
  4. Jumping Jacks:  We loved these as a kid so why stop now.  This is great cardio exercise, gets the blood pumping and it will bring back memories.
  5. Lunges:  Long strides in the living room is a great way to shape up your lower body.
  6. Squats:  Turn the music up and squat yourself to a healthier you!!
  7. Crunches:  I prefer crunches vs. full sit ups because crunches are easier on your back.  
  8. Push ups:  Whether you are a beginner, moderate or more advanced push ups are a great exercise for your upper body.
  9. Step ups are a great way to build leg strength.
  10. Stair climbing:  If you are fortunate enough to have stairs at home...climb, climb, climb!  Start with walking and work your way up to jogging.  
Now you have it.  Simple exercises that you can do in the privacy of your own home without spending money on costly equipment.

Find what you like to do....and JUST DO IT!  (Thanks again Nike for this)

Anyone have any other at home exercises you would like to share?

Please check with your doctor before starting any exercise program.

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Wednesday, October 24, 2012

Exercising and burning calories



We all know that if we exercise we will burn calories but there has to be more to it, right?

Ever wonder why when you lose weight you have to work harder to continue to lose weight?

Are you aware that the more you weigh the more calories you will burn in a workout?  There are other factors which include intensity of your workout, your metabolism and conditioning level.

For example:  A person weighing 205 pounds running 5 miles per hour (12 minute mile) will burn almost twice as many calories as a person weighing 130 pounds.  

This makes sense when you really think about this.  Think about lifting weights; the more resistance you have when lifting weights (the higher the pounds of weight) the "stronger" you become.

When you weigh more you work harder to run that mile which would burn more calories. So what does this mean for you?  Don't "not exercise" because you are heavy.  That is the best time to start.  I hear many people tell me that they are "too fat" to exercise.  We talked last time about the best exercise you can do is the one you will do.  When you are overweight exercising is hard and it may take some trial and error to find what exercise you can enjoy and will continue to do.  Just do it!  (Click HERE if you missed the first blog on picking an exercise).

Let's look at something simple; walking.  Walking is as enjoyable as you make it.  Get a group together and walk.  Walk with your spouse.  Walk with your dog.  Walk alone while listening to music that will get you moving.  (Be careful if you do this....be aware of your surroundings and always walk in a safe area.  Let someone know you are walking, the route you are going and always check in when you are done).

If you are 205 pounds and you walk slowly (2 miles per hour) you will burn 233 calories.  In an earlier blog we talked about 3500 calories = 1 pound.  If you missed it click HERE.  Knowing this that walk you just took you are about half way there to eliminating your 500 calories per day.    Cut about 250 calories from your diet, walk 2 miles per hour and you are there!!  That is a healthy way to lose one pound per week....and it's simple and enjoyable and you won't miss those 250 calories if you just cut out a few things.  (Please read the blog about the simple things you can do to cut calories out of your diet).

When starting out keep it simple so you keep doing it!!  If you need help with energy I highly recommend Vitamin B12 shots.  These are not the quick boosts of energy that you will come down from.  These shots help with evening out your energy.  Buying Vitamin B12 pills are not effective.  If you would like more information please read HERE.

Like Premier Back Rehabilitation Center on Facebook or visit their website  (map it)

Any secrets you want to share?


Tuesday, October 23, 2012

What is the best exercise to lose weight?

If I told you what the best exercise you could do to lose weight....would you do it?
Ready?  I have the answer......are you sure you will do it?  Drum roll please!

The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.


I have to give credit to Barbara Russi Sarnataro WebMD Weight Loss Clinic-Feature for the introduction to this blog...it was just too cute to not copy.

But......no truer words have ever been spoken.  When I wrote about eating to lose weight and one blog was to keep it simple....here is the simple way to exercise to lose weight.

ANYTHING you do is better than doing NOTHING.  If you walk it's better than sitting....it is that SIMPLE.  If you are exercising and you are not seeing any results than change it up....if you are walking, try jogging.  If you are taking an aerobic class, try adding a different class; i.e. step, Zumba, etc.  


JUST DO SOMETHING.  ANYTHING.

Walk the dog, walk with your spouse....this is a great time to regroup from your workday, talk about the weeks' plan for dinners, date night ideas...anything.  JUST DO IT!  (thanks Nike for that great catch phrase).

Keep coming back to discuss what type of exercise burns more calories...but for now keep it simple and as Timothy Church says the best exercise you can do is the one you will do!!!!

What exercises do you do that work for you?

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Saturday, October 20, 2012

Calories, Carbs, Proteins...OH MY



We've talked about calories and we've talked about carbohydrates.  We understand that a calorie is a calorie is a calorie no matter how it is put together and to loose weight we must either cut our caloric intake or burn more calories than we eat.

We know carbohydrates give us energy and depending on the type of carbohydrate we eat will determine the kind of energy we get.  Candy bars have carbohydrates but they will give us the temporary energy boost with the crash to come later.

So what is protein and why do we need it?

Imagine building a home without a foundation.  Proteins are OUR foundation.  Proteins are OUR building blocks.  Proteins:

  • build and repair tissue
  • it produces enzymes and hormones
  • it regulates water balancing
  • it transports nutrients
  • it makes muscles contract
  • it helps resist diseases
  • it helps prevent fatigue
  • it provides stamina and energy
How much protein should a person have?  
This is in kilograms so you may need your calculator (I did)
Take your weight and divide it by 2.2
Now multiply that number by 1.5
This number is the amount of grams you need in protein per day.

If you are trying to lose weight:  Excess protein will be stored in your body as fat.  The less you exercise the more this will increase.



So, the bottom line is this.  Eat to live do not live to eat and everything in moderation.

Tell me your secrets about losing weight.

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Thursday, October 18, 2012

Calories, Calories, Calories

We've talked about Calories and making it simple.  We've talked about forgetting the grams of saturated fat & carbohydrates to make losing weight simple.


If you are ready to take the next step...I promise it will be simple....here you go.

A calorie is a calorie is a calorie, right?  Yes...calories, themselves, do not discriminate.



Let's talk about carbohydrates and let's keep it SIMPLE not COMPLEX.

Simple in the topic of carbohydrates are not the good ones.  Remember this, if it is simple; don't overdo it.  Simple carbohydrates are the ones you will find in: biscuits, cakes and pastries, chocolate, honey and jams, jellies, brown and white cane sugar, pizzas, prepared foods and sauces, soft drinks and sweets and snack bars.  You know the food you enjoy.

Complex carbohydrates are found in: bananas, barley, beans, brown rice, chickpeas, lentils, 
nuts, oats, parsnips, potatoes, root vegetables, sweet corn, wholegrain cereals, wholemeal, breads, wholemeal cereals, wholemeal flour, wholemeal pasta and yams.  

I know...where is the white bread fit into all this: biscuits, pastries and cakes, pizzas, sugary processed breakfast cereals, white bread, white flour, white pasta and white rice are refined starches; Complex Carbohydrates.

So what does this mean to you and how is this simple?  

Your body needs carbohydrates for energy.  Cutting carbohydrates out of your diet may help you "lose" weight but will also cause you to lose "energy."  So what do you do?  

It's easy:
If it's SIMPLE: small amounts.
If it's COMPLEX:  If it's made with white flour; small amounts.  If it's not white enjoy in moderation of course.  Everything you eat should be in moderation.

Remember we talked about calories.  1 gram of Carbohydrates are equal to 3.75 calories so the secret is if it is high in fat and carbohydrates...not a good thing to indulge on.

Stay with us to learn more.

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Tuesday, October 16, 2012

2nd annual Scavenger Hunt for PAWS for Life, Pueblo


It's that time again...Halloween.  This time of year is fun for all ages.  What's really fun?  Scavenger Hunts...what's even funner....doing a Scavenger Hunt to help animals.  The first annual scavenger hunt was 2011 and was a big success!  This year we want to make it even better!!

How it works:  FIRST THING YOU NEED TO KNOW...........IT IS FREE TO PARTICIPATE!!!

Saturday, October 27, 2012
We start at PAWS for Life, Pueblo at 3:00 PM.  800 N. Pueblo Blvd. Pueblo, CO
Costumes are not required but recommended!  You can work alone or in a group!
You will be given places to go on the scavenger hunt; the list is must be taken to all businesses to be signed off on.

HINT:
Pet Paradise:  1115 Pueblo Boulevard Way Pueblo, CO
PetSmart:  4230 North Freeway Road Pueblo, CO
Petco:   5843 North Elizabeth Street, Pueblo, CO
are three of the stops (imagine that)

There are three hidden clues for the other business participating this year. 
HINT:  They are all in Pueblo West

You will be given a list of items that PAWS for Life, Pueblo needs that you may purchase if you want (not required to participate).  The list is below BUT you cannot purchase any of these items to be counted towards your donations until October 20th!  The items AND the receipt must be turned in at the end of the Scavenger Hunt.

When you go to the participating business you have to EARN the donations.  They can have you do anything to earn them.  The better you do the more you earn for PAWS for Life, Pueblo.  

SIX by SIX:  This means you have six places to go by 6:00 PM.  You have to be at 
Jimmy's Tavern 324 S. Mc Culloch Blvd., Pueblo West, CO  by 6:00 PM with your donations and signed sheets.  At this time the amount donated will be tallied up (this will include any purchases you made out of the kindness of your heart from the week of October 20-27th.)  

The winning person or team will win a $50.00 bar tab at Jimmy's Tavern.  Jimmy's Tavern will also be providing food for us.  

EVERYONE is encouraged to participate, all ages.  Prizes for children will also be provided.  

At Jimmy's Tavern there will be baskets that have been generously donated for everyone to try and win!  




EVERYTHING to put this scavenger hunt on has been DONATED!  Monies have been paid by the sponsors; 100% of everything, money, donated items, etc. goes to PAWS for Life, Pueblo. 








A GREAT BIG THANK YOU TO OUR 2012 SCAVENGER HUNT SPONSORS!!!


American Bank of Commerce
Pueblo, CO  719-595-7300

Local Motors
Pueblo, CO  719-546-1250

Rental Services
Nick Katzer 719-240-4639

Presidential Brokerage
Robert Stanlick  719-278-9712

Legal Edge
Rhonda Sposato  719-543-7455

VS Accounting
Pueblo, CO  719-543-8680

The Hassler Law Firm
Pueblo, CO  719-544-2929

Mobile Record Shredders
Pueblo, CO  719-544-5460

Manweiler Trucking
Now Hiring Drivers  719-543-0585

Jimmy's Tavern
Pueblo West, CO  719-647-1442

American Family Insurance
The John Zanotelli Agency  719-543-8744

Farm Bureau Insurance
The Teena Dodson Agency  719-924-9049
The Cheryl Cordova Agency  719-696-8697

Southwest Motors
Hwy 50  719-545-5700
Santa Fe:  719-542-2677

The UPS Store
Pueblo, CO  719-543-5800

Bark Hill Properties, LLC
Pueblo, CO  719-696-9973

Zeisler & Associates, Attorneys at Law, PC
Colorado Springs/Pueblo  719-358-2571

American Pool Players Association
John and Barb Anderson 719-404-3277

Coats & Tails Pet Grooming
Pueblo West, CO  719-547-8599

Arly's Hang-Up
Pueblo West, CO  719-547-3009

Premier Back Rehabilitation Center 719-924-5977
Colorado Car Wreck 719-778-9340
Pueblo, CO  

Freedom Consignment & Antiques
Pueblo West, CO  719-406-8196

Hymark Motorsports, Inc.
Pueblo West, CO  719-547-3478

Ed & Irene Russell


If you are in the area of any of these business or if you know any of them please give them a great big thank you!  

If you would like to donate a basket please contact Rhonda at 719-369-3921.

We would love to have some businesses challenge other business to see who can get the most donations!  


Let's rock this scavenger hunt this year!!!










Thursday, October 11, 2012

The truth about calories



Let's put our calories on the table and talk about the truth.






One "calorie" isn't different than another "calorie."  Think of it like a car:  Cars have four wheels, engine, steering wheel, brakes and lights....but a car is a car is a car.  The difference is WHAT type of car you want for your needs.  
  1. Do you want to go fast?
  2. Do you want to save gas?
  3. Do you want to fit a family in it?
  4. Do you want to take it off road?
Simple.  You buy the car that fits those needs.

Calories:  calories are calories are calories.  What you want to do is decide what you want out of those calories.
  1. Enjoyment:  Eat a candy bar
  2. Full feeling:  Eat something with fiber
  3. If you are "starving" and you want to eat more:  Eat fruits and vegetables (more bang for your buck, says Betsy Klein, RD, LD, a Miami-based dietitian)
We want to do different things with our calories.  Some say eat more protein to burn body fat but others say you will lose weight if you cut meat out.  Yes, there are other ways to eat protein other than meat.  

Some say watch your carbohydrate intake that will make you fat.

Honestly, it's too much information we are required to know which is why we all quit before we see any results.  I've talked about keeping it simple.  Let's say even that simple way is too difficult because you have to "count calories."  

I decided to write this blog for those who are tired of counting everything.  This is going to make it very simple for you to follow through.  Ready?

Smaller portions for everything.  Get over the memories of your parents telling you that you can't leave the table until you have cleaned your plate.  (Boy, I'm really dating myself aren't I?)  

If your "norm" is two heaping spoonfuls of mash potatoes:  Only do one.  If your norm is 10 oz steak try only an 8 or 6 oz. steak.  If your norm is three pieces of bread try only one or two.

Here's the trick to eating smaller portions:  Eat slower.  Do you know it is your brain that tells you that you are full not your stomach.  If you eat slower you will give your body more time to tell your brain it is full so your brain can send you the message.  This is why when we eat a big meal, quickly, and 30 minutes later we are miserable.  (I'm thinking Thanksgiving).

Smaller portions, slow down and you won't have to count anything.  Good luck.

Like Premier Back Rehabilitation Center on Facebook or visit their website.

Wednesday, October 10, 2012

Losing weight, Healthy living....it's a frame of mind

We've talked about DIETS our entire lives, the lives of our parents and the lives of our grandparents.  What would we have to talk about if someone we knew wasn't on a "diet."  We talk about what they are doing (if it is working), we talk about the mistakes they are making (when it is not working) and we talk about how we need to lose a few pounds.  We watch those wonderful commercials that talk about guaranteed results, only for the people who seriously need to lose 30 pounds or more....and worst yet
WE BELIEVE THEM.  BLAH BLAH BLAH.  If you haven't read the blog on ideal body weight here is the link to that one so you can see how much money the "diet industry" is making off those guaranteed pills to help you lose that stubborn body fat.

Let's look at what we DO KNOW:
  • You cannot lose weight if you put more calories into your body than you are burning.
  • You cannot stop eating and lose weight...healthy.
  • On average if you want to lose one (1) pound per week you need to cut your calorie intake by 500 calories per day OR burn 500 calories per day OR combination of both.  (American Cancer Society).
We all need to exercise whether we need to lose weight or not....your heart depends on it but that is for a later discussion. 

To get started lets get rid of the fat grams, protein grams, multiplying number of fat grams times 7 and subtract from the calories.....That is too much to think about starting off so forget that for now.

Keeping it simple  (We all know the KISS factor:  Keep it simple stupid)  We are going to change that because we are not stupid for believing what we hear so it is going to be Keep it Sweetly Simple:

How can you cut 500 calories per day and not notice it?  It is easier than one might think.  For some of you...skip the Starbucks each morning and you are there.  I know, I know AM I CRAZY. 

Other ways:
  • When you go through the drive through:  Don't get the cheeseburger with Mayo.  If you cut the cheese and mayo you will cut about 225 calories with that decision ALONE. 
  • If you are a soda drinker change one a day to water (NOT DIET SODA...read about that here).  One 12 oz. of soda = about 150 calories.  20 oz. of soda = 250 calories.
Looking at the above that trip through the drive through skipping the cheese and mayo and the soda for water you will have saved almost 500 calories that meal alone! 

If skipping Starbucks in the morning is not an option and you don't eat out....you can still figure out what you can do to cut 500 calories OR cut and burn 500 calories.  If you need a quick reference to calories you can find a chart here.  It's a frame of mind not a pill.  When starting out KEEP IT SIMPLE.  When it is too difficult we don't do it. 

Please share your secrets.

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Tuesday, October 9, 2012

Diet soda DANGERS

While you see your waistline get smaller your hidden risks get larger by drinking diet soda.

Yes diet soda gives you little or no calories.  Yes diet soda actually tastes pretty good now and days.  Yes diet soda allows you to enjoy the carbonation drink without the weight gain.  But......what else does diet soda give you:


According to a study by the University of Miami and Columbia researchers followed approximately 2,500 people over a 10 year time period:

According to Harvard Medical School:  "All of the study volunteers were over age 40 and had never had a stroke. At the start of the study, each participant indicated her or his diet soda intake as “none” (less than 1 per month), “light” (1 diet soda a month to 6 diet sodas a week), or “daily” (1 or more a day). Each year, researchers contacted participants by phone to ask them about changes in risk factors and medications, as well as any health problems and hospitalizations that may have occurred."

The results:  At the end of the 10 year period increase risk of:
  • Heart attack
  • Death from vascular disease
  • Stroke
The risk remained high even after the researchers take into account: smoking, sodium intake, exercise, weight, high cholesterol and all the other factors that lead to heart attacks, strokes and death from vascular disease.

Okay, so these risks are worth it if you can lose weight....think again.  Let's set the risks aside and look at the "gains" of drinking diet soda; weight loss.  The gains for drinking diet soda is just that.  Another study showed that people who drink diet soda tend to be heavier than non diet soda drinkers.  The reason:  they tend to have more unhealthy habits.  Does this sound familiar:  I'd like a Double Quarter pounder with cheese, large fries and a diet soda.  

Before you reach for that diet soda ask yourself this:  Will water do?

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Sunday, October 7, 2012

Why you should adopt a pet: Reducing Stress Part 5


Click here and listen while you read

Have you ever heard that pet owners live happier, longer lives?  If this is the case I should live to be 200+ as I have a zoo.

I'm going to talk about a few things before I give you the "reasoning" to why owning a pet will reduce stress in your life.  (I, of course, have to add that my puppy causes me much stress but it is the "good" stress and I wouldn't change it for anything).



There is nothing better than a loving family.  You come home at the end of the day and they are always happy to see you.  This works great as long as their day was stress free.  

No matter what happens during the day your dog or cat will always look at you as their hero.  


Imagine walking into the room and seeing this
(she is sleeping like this)



You want laughter in your life (which we all know is a great stress reducer):  Adopt a pet.  As with people they all have their own personalities, some more entertaining than others.....so I suggest adopting a bunch (just kidding, maybe).  






For example:  Our puppy loves to "talk" to the air; she will talk for about one minute to the air (still haven't figured this one out).  When she doesn't get her way she throws herself on the ground and pouts like a baby (so me, liking entertainment, will sometimes not let her have her way so I can watch the tantrum).  

All of my "pets" greet me at the door (and yes I have cats also).  When they hear the garage door go up...they are in the living room waiting to greet me.  I do like to think it's because they missed me so very much...but I think it is the treats they all get when I get home, but no matter what the reason they are happy to see me and no matter what happened during the day...it is forgotten the minute I walk in the door.

I'm allergic.  (Whatever...hehe my husband told me that about cats when we met....not so much) If you are truly allergic talk to your Doctor....they have shots/pills/drops for this.  

So if I haven't convinced you....Here's what WebMD says about this subject:
Allergy Fighters
"The old thinking was that if your family had a pet, the children were more likely to become allergic to the pet. And if you came from an allergy-prone family, pets should be avoided," says researcher James E. Gern, MD, a pediatrician at the University of Wisconsin-Madison, in the Journal of Allergy and Clinical Immunology.
However, a growing number of studies have suggested that kids growing up in a home with "furred animals" -- whether it's a pet cat or dog, or on a farm and exposed to large animals -- will have less risk of allergies and asthma, he tells WebMD.
In his recent study, Gern analyzed the blood of babies immediately after birth and one year later. He was looking for evidence of an allergic reaction, immunity changes, and for reactions to bacteria in the environment.
If a dog lived in the home, infants were less likely to show evidence of pet allergies -- 19% vs. 33%. They also were less likely to have eczema, a common allergy skin condition that causes red patches and itching. In addition, they had higher levels of some immune system chemicals -- a sign of stronger immune system activation.  "Dogs are dirty animals, and this suggests that babies who have greater exposure to dirt and allergens have a stronger immune system," Gern says. 
Good for Mind and Soul
Pet owners with AIDS are far less likely to suffer from depression than those without pets. "The benefit is especially pronounced when people are strongly attached to their pets," says researcher Judith Siegel, PhD.
In one study, stockbrokers with high blood pressure who adopted a cat or dog had lower blood pressure readings in stressful situations than did people without pets.
People in stress mode get into a "state of dis-ease," in which harmful chemicals like cortisol and norepinephrine can negatively affect the immune system, says Blair Justice, PhD, a psychology professor at the University of Texas School of Public Health and author of Who Gets Sick: How Beliefs, Moods, and Thoughts Affect Your Health.
Studies show a link between these chemicals and plaque buildup in arteries, the red flag for heart disease, says Justice.
Like any enjoyable activity, playing with a dog can elevate levels of serotonin and dopamine -- nerve transmitters that are known to have pleasurable and calming properties, he tells WebMD.
"People take drugs like heroin and cocaine to raise serotonin and dopamine, but the healthy way to do it is to pet your dog, or hug your spouse, watch sunsets, or get around something beautiful in nature," says Justice, who recently hiked the Colorado Rockies with his wife and two dogs.
Good for the Heart
Heart attack patients w
ho have pets survive longer than those without, according to several studies. Male pet owners have less sign of heart disease -- lower triglyceride and cholesterol levels -- than non-owners, researchers say.
Dogs for the Aged
"Studies have sh
own that Alzheimer's patients have fewer anxious outbursts if there is an animal in the home," says Lynette Hart, PhD, associate professor at the University of California at Davis School of Veterinary Medicine.
"Their caregivers also feel less burdened when there is a pet, particularly if it is a cat, which generally requires less care than a dog," says Hart.
Date Magnets
Dogs are
great for making love connections. Forget Internet matchmaking -- a dog is a natural conversation starter.
This especially helps ease people out of social isolation or shyness, Nadine Kaslow, PhD, professor of psychiatry and behavioral sciences at Emory University in Atlanta, tells WebMD.
"People ask about breed, they watch the dog's tricks," Kaslow says. "Sometimes the conversation stays at the 'dog level,' sometimes it becomes a real social interchange."







If you can't do this every day to reduce your stress








Do This...(Okay you don't need to adopt so many)

Please take the time to watch this short video and consider adopting a pet today.  Adopting a pet can save two lives; the pet and yours!!

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Saturday, October 6, 2012

Reducing Stress Part 4

Are you stressed?  Depressed?  Have anxiety in you life that you want to get rid of?  We have talked about way to reduce stress and here is another way to do that..... Exercise.  I know, I know.....this is the LAST thing you want to do.  After-all you don't have any energy because your stress, depression and anxiety has taken it all.  I promise you this....if you exercise you will feel better.



According to the Mayo Clinic (you know how much I love the Mayo Clinic):

How does exercise help depression and anxiety?
Exercise probably helps ease depression in a number of ways, which may include:
  • Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
  • Reducing immune system chemicals that can worsen depression
  • Increasing body temperature, which may have calming effects
Exercise has many psychological and emotional benefits too. It can help you:
  • Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
  • Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
  • Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
  • Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
I don't want to exercise:

You are in luck!  The Mayo Clinic has some suggestions:
What kind of exercise is best?
The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.
You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.
Not sure you want to?  What do you have to lose?  Stress, Depression, Anxiety...that's what!!  Give it a try and get healthy at the same time!

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Thursday, October 4, 2012

Reducing stress Part 3

There is one word in the English language that will help you reduce stress.  It helps you avoid many things that in life that could cause stress.

This word is NO!

I know, easier said than done but practice it with me....ready....set......NO!!



When you are asked to help volunteer AGAIN for a cause and your first thought is "ugh, is it that time already" or "I just don't have the time" say NO!  Saying no does NOT make you a bad person but saying yes could make you feel bad....and that bad is stress and you can't help anyone when you are not at your best.  Saying no may make you "feel bad" for the moment but will reduce your stress in the long run.

Another thing to say NO to is any conversation that "drains you" or will become a heated conversation.  Earlier we talked about avoiding the friend conversation who always has a problem.  I want to expand on that one.  Avoid ALL conversations that could lead to a heated discussion; religion & politics are good examples of this but your list may contain a few more topics.  If your are right wing and your friend is left wing this time of year is a difficult one.  When you are with your friend don't bring up the subject of politics.  If the subject is brought up, "wow. look at the time sorry but I need to get going."  Just say NO to those conversations.

Just say NO to the news if you find yourself worrying or getting upset or mad about everything on news.  Turn the channel or turn it off.  Trust me....if it is something you need to know it will be on again.  

Remember, you will not be ANY good to ANY one if you are stressed.  So remember this:

A:  Always
N:  No before 
Y:  Yes

ANY will allow you to say no first.  You will than be able to "think" about it without the immediate pressure of being in the moment.  

Come back and learn what you can do to reduce stress when you can't say NO.

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Wednesday, October 3, 2012

October is Breast Cancer Awareness Month





Breast Cancer.  Those two words will take your breath away.  Those two words will make you stop what you are doing.  Those two words.....kill.




We in Breast Cancer Awareness Month (October 2012) and there are some facts that just need to be known:  Thank you to BreastCancer.org for this information:



  • About 1 in 8 U.S. women (just under 12%) will develop invasive breast cancer over the course of her lifetime.
  • In 2011, an estimated 230,480 new cases of invasive breast cancer were expected to be diagnosed in women in the U.S., along with 57,650 new cases of non-invasive (in situ) breast cancer.
  • About 2,140 new cases of invasive breast cancer were expected to be diagnosed in men in 2011. A man’s lifetime risk of breast cancer is about 1 in 1,000.
  • From 1999 to 2005, breast cancer incidence rates in the U.S. decreased by about 2% per year. The decrease was seen only in women aged 50 and older. One theory is that this decrease was partially due to the reduced use of hormone replacement therapy (HRT) by women after the results of a large study called the Women’s Health Initiative were published in 2002. These results suggested a connection between HRT and increased breast cancer risk.
  • About 39,520 women in the U.S. were expected to die in 2011 from breast cancer, though death rates have been decreasing since 1990 — especially in women under 50. These decreases are thought to be the result of treatment advances, earlier detection through screening, and increased awareness.
  • For women in the U.S., breast cancer death rates are higher than those for any other cancer, besides lung cancer.
  • Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women. Just under 30% of cancers in women are breast cancers.
  • White women are slightly more likely to develop breast cancer than African-American women. However, in women under 45, breast cancer is more common in African-American women than white women. Overall, African-American women are more llkely to die of breast cancer. Asian, Hispanic, and Native-American women have a lower risk of developing and dying from breast cancer.
  • In 2011, there were more than 2.6 million breast cancer survivors in the US.
  • A woman’s risk of breast cancer approximately doubles if she has a first-degree relative (mother, sister, daughter) who has been diagnosed with breast cancer. About 15% of women who get breast cancer have a family member diagnosed with it.
  • About 5-10% of breast cancers can be linked to gene mutations (abnormal changes) inherited from one’s mother or father. Mutations of the BRCA1 and BRCA2 genes are the most common. Women with these mutations have up to an 80% risk of developing breast cancer during their lifetime, and they are more likely to be diagnosed at a younger age (before menopause). An increased ovarian cancer risk is also associated with these genetic mutations.
  • In men, about 1 in 10 breast cancers are believed to be due to BRCA2 mutations, and even fewer cases to BRCA1 mutations.
  • About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.
  • The most significant risk factors for breast cancer are gender (being a woman) and age (growing older).
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