Monthly Challenge

Waist circumference reflects the amount of high-risk internal (intra-abdomianl or visceral) fat.  Visceral fat in particular appears to be associated with insulin resistance which leads to type 2 diabetes and adverse lipid profiles which in turn predispose to cardiovascular disease.  Every inch counts!


Top 10 Summer Family Activities

Scavenger hunt. Target items around your yard or neighborhood.

Visit the Local Zoo.

Bike ride. Remember to wear your helmets!

(family) Car wash.

Summer night star gazing.

Nature walk. Create an ‘I Spy’ list of animals or plants for the kids to try to spot.

Camping. Even your backyard can be an adventure.

Picnic at the park.

Plant a garden. No yard..go for herbs.

Science museum or local historical attraction.


Stay away from Soda

One can of soda takes 30 minutes of walking, 20 minutes of biking, or 15 minutes of running to burn off.

Instead drink seltzer

If you are craving a fizzy drink, seltzer has the bubbles, without the sugar.


Daily Selfie Diary

How do you imagine yourself a year from now? Are you exercising daily, eating better, or losing weight? The best person to keep you on track is you, or your daily selfie diary. The same day that you set your goal, take a selfie to capture your current self. Each day during your journey snap a selfie. After 365 days, take a trip down memory lane and see how much you have accomplished and how much you have changed. We would like to share the journey with you and help celebrate your accomplishments! Maybe you could inspire someone else just like you.


An Exercise Journey

When embarking on an exercise journey, I am reminded of my father, and the care and steps he would take in preparation for our big family cross-country vacations in his two-toned ’84 Buick LeSabre. He loved that car with its blue body and white vinyl roof. The steps he took mirrored those needed to commit to an exercise program.
First is the plan or goal

Just as my Dad would do with a red sharpie to an old map to first pinpoint the destination and then map the route to get there, an athlete (yes, as perfectly stated in Nike mission statement, “If you have a body, then you are an athlete”) must commit to a goal and then set clear and realistic plans to get there.

Get Ready

The week before the big family trip was my Dad’s big week to prepare the Buick for the journey. Fluids were topped off, oil changed, and tires checked. Every athlete should do the same. Get clearance from your doctor, especially if you have major health risks, are a man 45 or older, or are a woman 55 or older.

Have the Right Equipment

With the final wash and wax, the big old Buick was set to go. Look good and feel good about exercising. The right foot wear or apparel can do a lot to locking you in to a fun and comfortable exercise routine. Take the time and make the investment.

Start Slow and Go

Never jump into an old Buick when first started on a hot summer afternoon thinking that the family is leaving and you will be left behind. My Dad was committed to allowing her to warm up for a good 5 minutes before she would creep out of the driveway. Do a warm-up to stretch your muscles and start off slow. It’s a long trip, so you will have plenty of time to rack up the mileage.

Despite the tears, enjoy the journey and your final destination.

We were a family of five with plenty of opinions and fights along the way. Despite this, we always celebrated when we reached our final destination. Celebrate reaching your goal and always be planning your next road trip.

A Suggested Exercise Plan

Just Getting Started*
4 - 5X / week - Cardio Activity, (a short walk).
2X / week - Strength Conditioning (light weights – canned goods work too).
3 - 7X / week - Flexibility (stretching).

*Always consult with your doctor before starting an exercise regiment.