2012 March

March 19, 2012

At Energy Fitness here in Memphis, Personal Trainer Tonya Tittle is always looking for ways to make her clients think about how their diet effects their weight loss efforts. Part of this is by thinking about your monthly grocery expenses. Have you ever added up your monthly grocery bill to see where exactly your money is going towards keeping you fueled?

Tonya Tittle and her family started tracking expenses with a budgeting software and saw it as a real eye opener. They don’t eat out very often but have a separate line item for “entertainment” (about $50-75 per month) for this expense. They quickly began to realize that $800 for a family of 2 adults and 2 growing boys was what they couldn’t go over or under. Then Tonya one day took it one step further and happened to have most of one months grocery receipts in her pocketbook and decided to see in detail how it broke down by food category.

Here are the results….

  • Veggies $200
  • Fruit $65
  • Meat $75
  • Nuts $40
  • Eggs $75
  • Milk $70
  • other $225 (processed foods…cereal, pasta, snacks, etc)

This was a real eye opener to the Tittle family and so much so that she wrote it down to blog and share with you. She really wants You to think about how you are investing in your health by taking a closer look at what you are spending towards healthy foods and how much are you you spending on unhealthy/quick foods?

It’s always so interesting for people to say they can’t afford personal training, gym memberships, fitness clothes, or exercise equipment but if people add up expenses then they can most certainly budget for an exercise program that will reap huge payback!

How much do You or Your family spend on groceries per month?

How much do You spend eating out?

Reply to this post so others can see if their spending is “normal”.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

 


March 8, 2012

The Best Exercises For Cancer Patients by guest writer David Haas

While rest and relaxation are essential for all cancer patients, numerous clinical studies reveal the importance of exercise during treatment and recovery. Exercise offers the same health benefits for cancer patients as for the general population. Regular exercise improves heart health, emotional health, blood pressure and cholesterol levels, muscle strength, bone density, and joint functioning. Physical activity also protects against obesity, back pain, diabetes, osteoporosis, and other health problems.

According to the United States Department of Health and Human Services, adults should strive for 2.5 hours of aerobic activity a week. The department’s guidelines also recommend muscle strength training on two days a week. Most cancer patients can participate in a regular fitness program, if the movements do not cause pain, breathing difficulties, or an abnormal heart rate. The most effective workouts incorporate stretching and flexibility exercises, aerobic activities, and muscle strength training. Cancer patients should never begin an exercise program without talking to their doctor.

Stretching And Flexibility Exercises

Stretching and flexibility exercises are valuable activities for cancer patients, especially after surgery or long periods of inactivity. Flexibility is necessary for balance and numerous daily activities. Gentle stretches warm the muscles, increase flexibility, and improve circulation.

Even people with extreme fatigue, body weakness, and breathing difficulties — such as mesothelioma and leukemia patients — can do gentle stretches while sitting or standing. Physical therapists can assist them with the movements, if necessary. Other cancer patients may prefer advanced stretching exercises, such as Hatha yoga and Pilates.

Aerobic Exercises And Activities

Aerobic activities are some of the most fun workout options for cancer patients. They offer abundant health benefits, too. Aerobic exercises burn calories to help patients control their weight. This can reduce the risk of cancer returning.

Aerobic exercise is any activity that gets the heart pumping and blood flowing. Walking, jogging, bicycling, dancing, and swimming are popular examples. Sports like tennis and basketball are also aerobic activities. Cancer patients should start slowly, perhaps ten minutes at a time. They can increase the duration of exercise, as well as its level of intensity, as their fitness level improves.

Strength Training Exercises

Strength training exercises help build muscle. This is extremely important for cancer patients, since chemotherapy and long-term bed rest causes muscle weakness and loss. Cancer treatments and inactivity also reduce bone density, and strength training helps to strengthen the bones. This can prevent osteoporosis and other health problems in the future.

Many cancer patients are unfamiliar with strength training exercises. They typically involve isometric exercises, resistance bands, and light weights. Physical therapists and personal trainers can recommend good strength training exercises. In fact, they can custom-tailor workouts to meet the physical needs and demands of their patients.

Click here to visit the Mesothelioma Cancer Alliance Blog

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.