Jill’s Fit Tip Tuesday!!


I had such a great week. I feel so blessed to have been asked to speak able to about type 2 diabetes in so many different settings. I wanted to sit down today and write a article that has been on my mind this past week and that is about getting the exercise we need. So here it goes!!

You can’t deny the evidence that is absolutely overwhelming- Physical activity is the best gift you can give yourself, it is known that through Regular exercise throughout your life can maintain a healthy body. It has big benefits in enhancing your psychological well-being and can really aid in preventing premature death.
YES!! That’s right- exercise can prolong life.
It also improves the quality of life as well. I have seen allot as my husband works in a nursing home as a physical therapist and is the re-hab director. Far too many times he will get someone on the young side of life that did not take care of their body when they were young and they will die. It breaks my heart when this happens. Many time’s if people only got more exercise through out there life they would not have developed so many health problems.

I am a perfect example of what not taking care of yourself can do. Now being on the other side my goal is to help others and teach the importance of being good to yourself starting with the way you eat and exercising regularly.

Most of us know how important it is to exercise and the sad truth is that even though we know we should most adults say they don’t have time to exercise. The sad truth is, even those who know it don’t do it. Most adults say they don’t have the time to exercise. According to government statistics, only 15% of adults get the recommended amount of exercise. A Shocking 40% gets no exercise. By age 75, 1/3rd of men and 1/2 of woman get no regular physical activity at all!
You may be one of those people who always were planning to exercise with the great saying “I’ll start tomorrow,” Tomorrow-just like today serves up many things that get in the way: Shopping for food, taking the kids to practice, paying bills, getting past the holidays, Tomorrow’s start never comes, and what happens is the day you will start never comes and you wait for the right time to get fit. Unfortunately while you wait your body doesn’t freeze in time. It fades the entire time.
Inactivity affects all systems in your body: from your beating heart to your pumping blood to the efficiency of your cells to metabolize sugar. You muscle strength to the sharpness of your brain. That fact is as you age it becomes more important to get exercise to ward off the inevitable decline that occurs in the later years that come.
The Good NEWS!!
The actual antidote to aging is physical exercise. With regular exercise you can actually reverse the effects of aging- or at least slow them down.
What a great reward s will come from regular physical activity? There are so many I will only be able to give you a handful. First and foremost, regular exercise is associated with lower rates for adults of any age, Exercise can reduce blood pressure and Cholesterol levels, and then you are at less risk of major killer disease, such as heart disease and stroke. It will also decrease the risk of developing diabetes. What other great things can getting regular exercise do??
  • It decreases body fat and increases lean muscle
  • It helps burn calories and aids in weight loss and weight control
  • Increases strength of muscles and bones
  • Reduces anxiety, depression and improves mood
  • Creates more energy
  • improves well-being through enhanced self -esteem
  • Improves sleep patterns

There are many more benefits but just know if you start today you can start enjoying the pay off and that is a longer life and better health. 🙂

Jill’s Fit Tip Tuesday! The pedometer is a must have!

The benefits of having a pedometer are great! Using the health experts recommended 10,000 steps a day is a great way to monitor your exercise. Ever since being on the Dr. OZ show I have been using the pedometer they gave me. I love it! It’s is a reasonably priced pedometer and reads well.

Getting 10,000 steps a day is not as easy as you think! You really have to be moving most of the day. I work out a min of 1 hour a day and am very busy with my kids. I still find myself making laps up and down the stairs at the end of the day to get my steps in.
How to get your steps in:

1 hr walk: Walking is one of the best exercise there is. 1 hr will help hike up the steps. All though you will still need to get more, this is a great way to get your steps in and with nice spring weather so it’s refreshing to be outside.

Elliptical: My favorite work out machine and I usually get about 5000 in 1 hour. I do interval training so I am not on the elliptical the whole hour but in that hour I do get at least 1/2 of my days steps in.

Weight training: I have to stress the importance of weight training. It’s so good for your body and you really should do some type of weight lifting at least 3 days of week. On my weight training days its pretty hard to get my steps. I have had to mix things up and do intervals of walking or elliptical in between sets. It works and I am able to get in my many of my steps though my hour of training.

Using the stairs: I just set the timer if I need more steps at the end of day. I go up and down until my timer goes off. I get my heart rate up and really feel good after doing this.

These are just a few examples of ways to get your steps in. The list is endless. Be creative just make sure you make it to 10.000 a day! :-)

Best pedometer in my opinion is the Omron HJ-112 Digital Pocket Pedometer. Click to check it out.

If you don’t have a pedometer most definitely get one!! Have a great week and make it a fit one!

Health Monitor Magazine

Click on the 2nd photo to see larger so you can read the article.  I am very blessed to have been featured on the Guide to Diabetes put out by Health Monitor.   Thank you everyone who reads my blog.  I appreciate all of the support you have given to me through the years.  Please help me pay it forward by sharing this on your Facebook page or send it to anyone you know who needs a boost of “YES YOU CAN!! Because truly anyone that has the desire can change their life if they truly want to.  Photos done by Chad Case a wonderful photographer.

Jill’s Fit Tip Tuesday!

May is National Physical Fitness & Sports Month 


May is National Physical Fitness and Sports Month sponsored by the President’s Council on Physical Fitness and Sports, which started National Physical Activity and Sports Month in 1983. I urge you to take the challenge and “Get Up and Get Moving “ for your health, get active, and get fit starting now.

It’s known that Adults need at least 30 minutes of activity 5 days a week.  You can choose using a bike or walk instead of driving, take the stairs instead of the elevator. Or you can come take a class at
Nampa Fit Studio if you are a local.
Our Children need at least 60 minutes of daily active play.  They just need to be outside, let them run, climb, jump and just get them up and far away from the TV or computer games.
So Start Today! Don’t Put it Off One More Day!  Just Do It!!

Is it just Me??

Is it just me or is anyone else out the suffering from Asthma right now.  The weather here has not been so good.  We did not really have a winter this year.  A week ago I ended up at the Urgent care because I could not breath.  🙁  What a wake up call.  Seriously,, I had asthma as a child.  So bad that I spent have of my life in the hospital.  They did not have inhalers back then.  Nope just good old fashion Adrenalin injection!  Sometimes had to be at the hospital twice a week.  I remember being sad on windy day’s I had to stay home to prevent an asthma attack.  Anyway through the years I really thought I our grew my asthma.

NOPE!!! In my 20’s and 30’s occ use of a inhaler was needed and I have had to deal with lot’s of allergy problems.   But this was nothing like I want through as a child.  When I delivered my last child 7 yrs ago I had back to back attacks at the hospital after an emergency C- section. Very scary but I was at the right place for treatment.   Now once again I sit here out of breath with a constant wheeze x a week.  I had to have multiple breathing treatments at the urgent care and hospital but I am still wheezing. I was also put on a oral steroid.  YECK!!!    I feel stress because my workout is my stress reliever.  I can’t workout because I can’t breath well enough.  The Dr. is trying different medications and inhalers but I am exhausted!!!  It’s no fun feeling out of breath just walking around the house.  NO FUN!!  FRUSTRATING!!

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