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A recent vacation provided us relief from work and our busy schedule and another opportunity to reflect again on the connection between our lifestyle and our health.

We’ve made good progress since the start of the year with healthier eating and regular exercise.  We’ve been able to lose weight and our body shape, cholesterol levels and blood pressure have all improved markedly. Not surprisingly though, despite taking some long walks with excellent pedometer readings across the past 10 days we fell into the trap of vacation = more eating and drinking than we needed. 

The result of ‘falling off the wagon’ like this was of course a weight gain for us both! We’ve learned that doesn’t take long to undo our hard earned weight loss but we’re determined not to let this set-back get the better of us and we refuse to return to our old overweight selves! Walking has been good form of exercise but we both know that each of our body type needs more than this to keep the pounds off.

One helpful incentive for us to resume a healthy lifestyle was a letter to the editor of Thursday’s USA TODAY from Dr Steven V. Edelman, Founder and Director of the organization, ‘Taking Control of Your Diabetes’.  The connection that we knew existed between obesity and diabetes was reinforced in this open letter.  Dr Edelman added that both these medical conditions are affecting Americans at ‘epidemic’ levels.

Like increasing numbers of our friends and workmates, we both have a family history of stroke, high cholesterol and lipid levels as well as recently diagnosed diabetes.  We know that to avoid the same medical problems as our parents we must continue to maintain our new and healthy lifestyle .

Dr Edelman’s view about the value of weight management as part of diabetes treatment is important to both the lives of diabetics and to our own.  It prompts us to follow our healthy diet and exercise on a daily basis.  We read with interest his comment ‘Weight loss, even a modest amount, has been found to significantly help diabetes patients control their disease and live healthier, longer and more active lives’. 

We don’t suffer from diabetes and are working to avoid this, however as losing weight helps diabetics to live healthier lives, we feel sure that it assists people like us reduce the likelihood of developing diabetes.  The statistics referred to by Dr Edelman, suggest that weight loss can also improve the health options and the well being of many others suffering from either diabetes or obesity.

So our vacation was fun and a relaxing break, but it was also another reminder to us that our decision to take control of how we eat and keep our bodies in good shape is likely to be one of the most important that we’ll make. It's one that everyone can make!

Warm regards

Rowe and Ash

from 

The Team

http://mightydigitaldownloads.com 

How You Can Fit Exercise Into Your Busy Schedule - A Compete and Practical Guide Burning Calories During the Day shows How Easily You Can Fit Simple, Quick Exercises Into Your Daily Life

Tired of Exercising Without Results?" Is Your Workout Routine Useless For Your Body Type? The Missing Link: The Best Type of Exercise for Your Body Type is a Complete and Practical Guide To Finding the Perfect Exercise Routine For Your Body Type

Our cute-as-a button niece Ally came to live with us this year. She is 18, has just started College and is living away from home for the first time.

She is trim, outgoing and lots of fun.  Her boyfriend is devoted to her. She’s smart, has a great sense of fashion and she’s very conscious of her appearance.  At first glance you think she didn’t have a problem in the world!

We’re all learning more about each other every day. We respect her privacy and want her to enjoy living with us. But we’ve discovered some things she’d rather not discuss have needed airing.

Not long ago her bathroom washing revealed an aspect of her life new to us.  All her towels were covered with white stains. They were ruined and needed replacing.

I asked her what might have caused the discoloring.  She looked embarrassed and vague, had no answer but said ‘I always used white bath towels at home’.  The towels were replaced with the requested white. As I was arranging this, the penny ‘dropped’ – peroxide was the culprit.

Ally was using an acne product containing peroxide to treat her acne.  No wonder she spent more time in her bathroom than any other room in the house! No wonder the towels needed replacing and no wonder white was the only colored towel she had used at home.

At first I was surprised at how hard she’d tried to hide her acne medication from us. Then I recalled how acne leaves adolescents so exposed and vulnerable. Ally’s response to my question mirrored the deep embarrassment that most kids feel as they try to cover up or control the acne in their lives.  Just when they’re feeling most self conscious about their appearance and trying to fit in with others, acne can appear and ruin everything!

It is generally believed that our genes and hormones are the cause of acne.  Sometimes skin care products can impact on acne along with stress.  According to the American Academy of Dermatology, teenage and young adult acne is widespread.  An estimated 80 percent of all people between the ages of 11 and 30 have acne outbreaks at some point.

We’re pleased that Ally has found a reliable guide to help with her acne treatment.  Thankfully she didn’t follow the myriad of myths about remedies for skin blemishes as she searched for answers to how to get rid of acne.

We notice though that while she appears to be well informed, Ally chooses not to discuss her acne solution with us.  We’re OK with this. Our task is to ask no further questions, provide white towels, and allow her to keep doing what she seems to be managing well

Warm regards

Rowe from

The Team

http://mightydigitaldownloads.com 

To discover more about how to get rid of embarrassing acne and blemishes you can find help in The Complete Guide to Acne: Prevention, Treatment and Remedies - click here for further details

Today I went to a new hair stylist.  As you know, there is always a lot of social chitchat when you are having your hair cut and colored.  This was no exception with my new friend Amy. 

We soon found we shared a common interest - exercise, eating a healthy diet and losing weight.  We compared notes about how we were running our programs. 

Amy is overweight and she needs to lose around 20 pounds.  As a mom with two teenage kids she has a busy schedule.  She says that her first goal is to set and maintain a regular exercise routine. 

I was really impressed to hear how she’s rearranged her very full work hours to allow time for workouts because she’s serious about reclaiming her wedding day body and health!

Interestingly she wears a portable heart rate monitor on her wrist when she walks and jogs.  This is something I haven't thought to do.  My faithful pedometer is one way of telling me whether I walk far enough but in order to get cardiac fitness it is essential that I walk at a pace that is approximately 1.3 times my regular heart rate.

If your heart rate is around 70 beats per minute you need to exercise so that you maintain a consistent heart rate of somewhere between 90 and 100 beats per minute. Maintaining an elevated heart rate improves your overall fitness and contributes not only to cardiovascular efficiency but also helps you to lose weight.

The other thing I learned from Amy was how important social support is in her program.  She exercises with a girlfriend and they keep each other motivated. They have built in (non-eating) rewards for reaching goals along their journey and they’ve enlisted friends and family as their ‘support group’ to and encourage them to keep going.

I know that exercise can get a little dreary and you do need to know whether you're making any gains so it is essential that you actually chart your gains.  This can be either for changes in body shape or reduction in the circumference of various parts of your body for example your butt, your waist, or your upper arms, or your chest.

The danger with charting is that some people do it too frequently and become discouraged when they don't make sufficient gains.  Another danger is that some people chart at the wrong time.  Always measure your weight at the same time each morning not in the afternoon or evening when there is greater fluid retention or when you have been eating. 

Set a regular routine for exercise and a regular process for charting the gains that you're making.  I have decided that I am going to have a pedometer and a portable heart rate in my drive for a fitter, healthier body.  I think I’ll build some rewards into my program and find a buddy to exercise with as well!

For more details about how to fit exercise into your busy schedule click here to Download How YOU CAN Fit Exercise into Your Busy Schedule

We continue to boost our metabolism and burn calories through ongoing exercise tailored for us. For more details about how you can do this in How to Boost Your Metabolism, click here.

Rowe from 

The Team

http://mightydigitaldownloads.com 

Pedometers are a very useful tool in your get fit program. When exercising to lose weight, you need to keep track of how far you walk.  Use a good pedometer. I must confess that my husband and I both compete to see how many steps we take during the day.  He is a sore loser  when I beat him. On many occasions he insisted he has taken more steps than I. To verify this, one day while he was at work I checked his pedometer against mine and found that his pedometer scored 30% more than my pedometer.  Obviously, he wins when his pedometer is unreliable.

On a more serious note, though, when you are exercising for a healthier you, you need to have some objective means of keeping track of your daily activity.  Pedometers are extremely cheap and can be bought for less than $10.  You can keep a chart of your daily steps. When you decide on a lifestyle change to lose weight or to reshape your body type, you need some crutches to help you on your journey and to keep your motivation and energy high.

Interestingly, what started us on the use of pedometers was a corporate fitness competition called Global Corporate Challenge. Companies from around the world have registered to see how many steps their teams could make each day. The competition includes a website (http://www.gcc2008.com/login.aspx ) that shows the particular place in the world that the team can 'walk' through that day. You can profile your weight, weight loss, body fat, and steps taken. Drive obesity away! The Global Competition is another way to keep motivation high for fitness and weight loss.

For more ideas, check out some of the resources that can help with your lifestyle changing new exercise program. Change now!

We found suggestions from "101 Everyday Tips for Losing Pounds" very helpful in our weight loss program.  

Kind regards

The Team
http://mightydigitaldownloads.com

After many years of working too much and exercising too little, we started a new and successful lifestyle recently.  To begin the way we wanted to finish, we chose the best gear to help us succeed.  We’ve always had a toolkit in our work lives.  Since exercise is ‘work’, we needed ‘tools’ for the most important job we’ll probably ever sign up to!  See if our tools have a place in your exercise kit!

The Best Exercise? This is a very individual decision.  Sometimes we exercise together (brisk daily walking and weights) and other times independently (swimming or jogging).  By matching our exercise to our body type, ‘when the going gets tough’ we find that we’re less likely to ‘throw in the towel’!

Exercise to boost our metabolism makes us feel good, but burning up those calories is still hot and hard work.  When we’ve finished a successful workout we feel hot, puffed and sweaty but never completely exhausted at the end of our session.

What to Wear? We’re not a glamor couple when we exercise now but we want to be one day!  Loose, light clothing (cotton in summer) is best for these activities.  We aim to have these clothes get looser and looser so we can fit into smaller sizes!  We bought good runners at a sale!

Can We Drink? Yes, water!  We should keep hydrated and replace the water we’re losing as we sweat during exercise.  We drink a little before our walk, jogs, swimming and weights and hydrate our bodies during these activities. 

What About Rest? Since beginning our exercise routine, we get out of be an hour earlier (except Sunday when we skip our routine).  We reclaim this hour by going to bed earlier. We need the rest to exercise and work at our best.  We only complain about exercising when we haven’t had enough rest.  We can’t emphasize the importance of plenty of rest in our healthier lifestyle! 

We know we won’t recover from 10 years of poor health and unfit bodies in a month or even two but using these ‘tools’ in our exercise ‘kit’ we plan to enjoy life with a healthy body and good health.  We’re in this for the long haul!

We’re excited to say that our new lifestyle continues and our health is improving.  We’re learning to boost our metabolism and burn calories through exercise that’s best for our bodies.  For more details about how you can do this in How to Boost Your Metabolism, click here.

How to Boost Your Metabolism is the perfect book to help you get started on the right foot. See how easily you can reshape your metabolism to burn calories at a rate you've never experienced before!

Natural Sleep Remedies Warning: If it takes you longer then 30 minutes to fall asleep, then you are suffering from insomnia. "Who Else Wants To Sleep From Lights Out 'Til Sunrise Without Staring At The Ceiling For Hours - Leaving You Feeling Fresh And Ready To Face A New Day!" 

Warm regards Rose and Ash from:

The Team at

http://mightydigitaldownloads.com

My mother-in-law wants her son fitter not fatter - why she is happy to see 'less' of him…..

This is the woman who has waited for the day we’ll buy the house next door to her, move in and never leave. She’s the same person who will never fully adjust to the idea of her son living in another city.  It all comes from her deep love for him as a child and into adulthood.

So what’s happened?  Why is she actually happy to 'less of him' these days?  

It’s all related to her own deteriorating health over recent years and the path she wants her son to avoid.

Over-weight and unfit for most of her busy life as a mother and full time worker. High cholesterol, a serious stroke and newly diagnosed Type 2 Diabetes means she MUST take care of her health and diet on a daily basis.

She now weighs less than at any time in her married life. Her cholesterol levels have dropped but, unfortunately, her life is ruled by diabetes.

She wants her adult kids to take their health seriously and avoid obesity by making the right choices: good diet, balanced nutrition and remembering to eat healthy.

She was very excited when she heard that her son had started a new weight loss program that worked. Losing weight and effectively keeping it off was the trick.

Having lost lots of body fat, he says that he has more energy than ever.  

The last time my husband visited his mother, she noticed his reduced body fat and trimmer waist.  She said that he looks as lean and handsome as he did on our wedding day - he is getting back to his ‘old self’.

As we left, she waved us Goodbye from the front door and called happily to her son, ‘Be seeing less of you’.  She meant it!

Warm regards

Rowe

from 

TheTeam 

http://mightydigitaldownloads.com 

PS. Oh my goodness, we’ve just heard that the house next door is on the market!!!!!!

To see how we used the most valuable 15 minutes we’ve spent in a long while, preparing our start to effectively losing weight (even when we’re ‘on the go’), Click Here to Download the suggestions we followed from ‘101 Everyday Tips for Losing 10 Pounds’ 

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