Improper Form
Incorrect from can lead to injuries and reduce the effectiveness of your workout.Avoid injuries by learning good form. Have you ever been in the gym and seen a guy "training" his girlfriend. He gives her an exercise that doesn't fit her needs. The improper form he shows her can unintentionally lead to injury. A good practice is to learn good form from a properly trained professional. They'll know how to keep you safe. Prevention is better than cure. Do you agree?
Watch Mistake #3

Waiting for someone to start with you.
Many of us prefer to have a workout partner. But if that person isn't ready to start when you are, you've got two options: 

1. Start without them
2. Wait till they're ready to start and hope you don't change your mind by then.

How long will you wait around?
Starting without them not only benefits you by getting you on 

​Never Getting Started

The most difficult part of an exercise program is the beginning. Those who never start usually fail to achieve the results they want. Your workout doesn't have to be long. Its doesn't have to be the most advanced. What matters is that you actually get moving. So, take the first step. Just start.

My fitness journey began with reluctance. I didn't want to exercise, but I knew it was the best thing I could do to help myself. So I got started to prevent type 2 diabetes. It's been 30 years since I started and I'm happy that my blood sugar is very much under control. I even acquired a love for fitness. Shortly after starting I noticed my heart problems improved. The chest pains and shortness of breath went away. Over the years I managed to increase my lung capacity and build more strength than I thought I had. 
Never did I imagine how much I would need all of this in the future. I've been in the hospital several times in the last 6 months. Had I not been in such good health those blood clots in my lungs would've taken me out. For months I felt weak and had shortness of breath walking and didn't know why. I had to take a wheelchair at the airport because I couldn't walk far. 

Had I not worked on my fitness, I wouldn't have had the strength to walk when I was losing most of my blood, enduring excruciating pain, or during all of the other complications that occurred with it. Although I now have to start over, I am so happy to still be alive! Recovery will be somewhat painful, but I will be able to rebuild my lung capacity and regain my strength. For now, I'm taking it one day at a time.

The word stress often stirs up a negative image in the mind. Not all stress is bad. In 1936 Hans Selye coined the term "stress" and defined it as "the nonspecific response of the body to any demand for change." Stress activates hormonal autonomic responses. Constant activation of these responses can lead to ulcers, high blood pressure, arthritis, arteriosclerosis, kidney disease, and allergic reactions, 

Some stressors elicit a positive response within the body. However, it depends on how the body has been conditioned to respond to that stimulus. Some responses are passed down from our parents via the genetic pathway. Other responses are learned. An example of good stress is thirst. It can occur when your body needs to be hydrated. The natural response to thirst is to drink -hopefully water is the drink of choice. It can result in your body's need for hydration being met by you drinking water. An example of a negative stressor can be something non-physical such as bad news. The typical response to bad news is sadness or anger. Both of these responses trigger a chemical cascade within the body that leads to a  blood pressure response. That response often results in a rise in blood pressure among other physiological results.

Each of us deal with stressors in our own way -many of which are often negative. They lead to negative outcomes which may include illnesses and even injury. That' why finding positive ways to handle stress may benefit you more than you can imagine. 

The National Institute of Mental Health (NIMH) lists the following ways to handle stress:

• Be observant. Notice signs of how your body responds to stress. Signs include increased alcohol and other substance use, feeling depressed, being easily angered, struggling to sleep, feeling low on energy.
• Talk to your health care provider or a health professional. Don't wait to be asked about stress. 
• Get regular exercise. Just 30 min of exercise can be a great mood booster and aid in improving your health.
• Try a relaxing activity. Try relaxation or wellness programs that may include muscle relaxation, meditation, or breathing exercises.
• Set goals and priorities. Do the most important stuff first. Rather than lamenting on what you did not get done, consider what you accomplished during the day.
• Stay connected. You don't have to deal with this alone. Seek help. Resources range from friends to family and organizations that offer programs to help you handle stress.
• Consider a clinical trial. The National Institute of Mental Health and other organizations are studying what causes stress, the affects it has and ways to manage it.

Stress can be debilitating when not dealt with properly. If you feel overwhelmed by it talk with a health professional and get help immediately.

Predidabetes can be defined as having blood sugar levels higher than what is recommended to be healthy but low enough that your doctor does not diagnose you with Type 2 Diabetes -yet. Prediabetes is also known by other names such as "impaired fasting glucose" or "impaired glucose tolerance."

There are currently 84 million people over the age of 20 living with prediabetes in the U.S. The problem is 90% of them don't know they have it. Although not widely known by the general population, prediabetes

People with Type 2 Diabetes almost always had prediabetes before developing Type 2 Diabetes. One thing that makes it difficult for people living with prediabetes is that it often occurs with no outwardly visible symptoms. 

Avoiding prediabetes may help you avoid more serious health problems, such as Type 2 Diabetes, problems with the heart, eyes, blood vessels, and kidneys.

Some people who have symptoms may notice:

• Feeling much thirstier than usual
• Frequent urination
• Blurry vision
• Feeing more tired than normal

RISK FACTORS FOR PREDIABETES

• Age over 45
• Waist circumference greater than 40in for men and 35in for women
• Being African American, Native American, Latino, or Pacific Islander
• Obesity/overweight -especially around the middle (large amount of belly fat)
• High cholesterol, high triglycerides, low HDL cholesterol, high LDL cholesterol
• Not exercising
• Had gestational diabetes or gave birth to a baby weighing more than 9lbs
• Have PCOS (Polycystic Ovarian Syndrome)
• Have sleep problem, like sleep apnea or work changing shifts/night shifts

Hemoglobin A1c levels of 5.7-6.4% indicates a person is in a prediabetic state. Levels above 6.5% shows they have developed Tye 2 Diabetes. The goal is to maintain "healthy" hemoglobin A1c levels of 5.6% or less. This can be achieved by exercising and eating foods that promote healthy blood sugar levels. It can save you loads on medications, insurance and health care.

Prediabetes can be reversed or prevented. I'm not just saying this based on something I read. But this is based on something I live. Over 20 years ago my doctor told me I was prediabetic. My immediate response was to ask for a pill. Although a nursing student at the time I knew there were steps I could take to prevent the need for medication and years of suffering the devastating results of not taking action early. And it was that vision that led me into Health and Fitness. Within a few weeks I had my blood sugar at "healthy" levels and have managed to keep it there.

Only you have to live in your body. If you knew you could eliminate the the threat of Type 2 Diabetes in your body would you do it?

...the virus or the conditions which give it more power over your body? Keep this question in mind.

Even if you haven't been following the news you know that the focus has been on COVID-19, the virus behind this coronavirus pandemic. Underlying conditions has been a recurring theme. It seems to have faded into the background. Focus has been turned to the numbers. Underlying conditions are medical conditions or states of dis-ease in the body which cause people who have them to be even more vulnerable to the havoc that COVID-19  wreaks on their bodies. The list of underlying conditions is rather lengthy, so I'll only mention a few including:

• Diabetes
• High blood pressure
• High cholesterol
• Autoimmune diseases
• Cancer
• Heart disease
• Chronic Obstructive Pulmonary Disease (COPD) 

I would add stress to this list because it affects how your body responds to all of the above. The first three are rampant among people of color. Fortunately, the first three of these conditions can be controlled. Type 2 diabetes specifically is known as a lifestyle disease. In other words, it can be prevented and in some cases even reversed. Strangely enough, its occurrence in the body opens the door for the conditions listed below it.

Researchers may not yet know everything about the virus, but they do know how to fight some of the underlying conditions. It has been well documented over the years, but we humans like to take the path of least resistance. Sadly, the masses have turned to social media rumors as their source of health information. Do I blame them? Not really. It's the path of least resistance. I too started off on the path of least resistance. Already armed with the information to put myself in a better position, I initially requested to bet given a pill.

Thankfully, it didn't take long for me to change my mind. Now, decades later I am reaping the benefits of my decision. Some of those benefits include healthy blood sugar levels, low cholesterol and blood pressure within normal limits. It's not too late for most of us who still have life. The power is in your hands.

I have so much more to tell you, but I'll save it for another time. The virus is a big deal and yes, it is important. But one way you can give yourself a head start is to lower -and in some cases negate your vulnerability to underlying conditions.

So again I ask...
...Which is more dangerous -the virus or the underlying conditions?

Today's post is a little different. I don't mean to offend anyone. However, I am deeply concerned about your health. In this age of novel coronavirus people are panicking. Yes, it may be dangerous for people whose health is already compromised. Yes, the virus is spreading. Yes, more people are getting infected. No, you don't have to be one of them. 

There are a few simple things you can do to protect yourself and your loved ones. Even better, doing these simple things can even protect those around you -and others who are not. Click here for these simple things. Please excuse my rant.

And remember, doing this one thing can protect you not just from novel coronavirus, but from a whole host of other infections as well. Whatever you do, be well. And do your best to stay well.

Valentine's Day is celebrated as a day of love. So much emphasis is placed on candy hearts. How much attention do you give your heart? Heart disease is the most common cause of death in the U.S.  Your heart requires more than just one day a year. Show your heart some love.
Show your heart some love. Take charge of your heart health so you can have a Happy Valentine's Day!