Fitness on the Edge, LLC

Online Classes Run 6a & 8a Monday -Sunday IM for more information.

To secure a spot or chat please iMessage me or email [email protected].

Zoom Classes Starts November 21, 2020

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Want to immediately improve your workout performance? Crank up the tunes. Research indicates that listening to music before a workout can help you visualize your goal and get you pumped up while listening to it during a workout. It can delay the perception of fatigue during the workout. What’s your go-to workout song?

It is like bringing an apple to a teacher.

Today’s veggie.

Activity Trackers or Smartwatches can be amazing motivating tool. For example, the daily 10,000 step challenge is gratifying and motivational to track - some of my clients won’t go to bed till they get that last few 100 steps in. Even more motivational if you buddy up for the challenge. Two amazing features that I love for my clients, the fall detection and integrated electrocardiograma (for detecting any irregular heart rhythms) which I highly recommend for seniors and for those with heart issues.

Best Medicine Scientists recently studying the beneficial effects of laughter have found it to be similar to moderate exercise. Muscles in the abdomen, chest, shoulders and elsewhere contract; heart rate and blood pressure increase, reports Newsweek magazine. In a paroxysm of laughter, the pulse can double from 60 to 120, and systolic blood pressure can shoot from a norm of 120 to a very excited 200. A Stanford University doctor calls it a kind of stationary jogging. After laughter, muscles are more relaxed and heartbeat and blood pressure drop below normal, indicating reduced stress. A university psychologist suggests that laughter is related in several ways to longevity.

Warm Up Before You Work Out Warming up your muscles increases blood flow and oxygen to the muscle you are moving. This blood flow nourishes your muscles preparing it to launch into more intense work and decreasing your chances of injury. It is essential to improve performance. I start with movements of the muscle before introducing weights and when introducing weights start light and build up.

Reduce the Risk of Diabetes - Eating Choose healthful food. You might benefit from doing the following whenever it is possible and practical: Eat smaller portions than usual. Instead of sugary fruit juice and carbonated beverages, drink water, tea, or coffee. Eat whole-grain bread, rice, and pastain moderationrather than refined foods. Eat leaner meats, fish, nuts, and beans. More info on next post.

What Is Diabetes? Diabetes is a condition that causes a person to have an excessive level of blood sugar. The disease upsets the normal process of transferring sugar from the bloodstream into cells that need it for energy. The result is damage to vital organs and impairment of blood circulation, sometimes leading to toe or foot amputation, blindness, and kidney disease. A large proportion of diabetes patients die of heart attacks or stroke. Excess body fat can be a major factor in type 2 diabetes. Experts believe that fat accumulated in the belly and waist may indicate a higher risk for diabetes. More specifically, fat in the pancreas and the liver appear to disrupt the body’s regulation of blood sugar. What can you do to reduce your risk? See my next post.

Take it Slow & Easy Beware of exercising too vigorously at the outset, before your circulatory system has been upgraded by regular activity. Gradually increase the amount of exercise, and avoid the tendency to try to do too much at one time. This will allow the heart and blood vessels to be progressively strengthened, and not harmed.

You need potassium, it pays to make sure you get enough. If you do not get enough potassium, you may suffer from weakness of muscles, poor reflexes, back pain, headaches, constipation or sleeplessness. You may also find yourself subject to such states as apathy, listlessness, depression or mental confusion, not to say anything about a heart attack. All such states could be due to insufficient potassium. In fact, specialists tell us that potassium deficiency has been found to ...be far more common than it was once thought. Among the vegetables that are rated high in potassium are beets, carrots, celery, broccoli, cauliflower, potatoes and spinach. And among the fruits, which provide one of the most pleasant ways to get your potassium, are apricots, bananas, oranges, peaches, prunes and dried figs. All nuts are also high in potassium. Not to be overlooked are such food supplements as bone meal, brewer’s yeast, molasses, sunflower seeds and wheat germ. See more

Fat Loss & Muscle Gain Starts with Quality Sleep every night - Average 6-8 Hours. How to Create a Sleeping Environment? 2 hours before bedtime ......unplug yourself from electronics,... ......dim the lights, ......cell phone turn on 'Do Not Disturb' mode, ......Replace watching TV with Reading, ......drinking sleepy tea (check for allergies), ......avoid alcohol & sugar, ......avoid vigorous workouts, instead stretch, ......shower & therapy oils is a must for me See more

Commit to a 3 Mile or 1 hour Walk Daily Studies have shown that people who lose weight and keep it off, are committed to daily movement. If you can burn 300 extra calories each day and do not increase your caloric intake, you could easily lose 30 pounds in one year!

How do you know when it's time to replace your running shoes? Check the bottom of your sneakers to make sure they are in good shape! Shoes start to lose their ability to absorb shock after about 300 miles (according to the NSCA). They recommend changing your shoes at least every 6 months or 300 miles (whichever comes first). So, if you haven’t replaced your sneakers in a while, you may be due!