Active Living Fitness by Karen

10/23/2024

What Can Apple Cider Vinegar Do for Weight Loss, Diabetes, Cholesterol, and PCOS?

Apple cider vinegar (ACV) has been hyped as a cure-all for decades. But, not all of its benefits are hype. Controlled research has proven that ACV does have significant health benefits.

Read more in this short article at:

https://lifemindbodywellness.com/2024/10/what-can-apple-cider-vinegar-do-for-weight-loss-diabetes-cholesterol-and-pcos/

Apple cider vinegar (ACV) has been hyped as a cure-all for decades. But, not all of its benefits are hype. Controlled research has proven that ACV does have significant health benefits. Here’s what…

10/14/2024

Introducing "Conquer" -- 8-Week Type 2 Diabetes, Prediabetes & Insulin Resistance Personalized Online Coaching Program

INTRODUCTORY OFFER!

FREE 15-MINUTE CONSTLTATION!

FREE PDF INFO DOWNLOAD!

The top things people who have been diagnosed with Type 2 Diabetes (D2), Prediabetes (PD2), and Insulin Resistance (IR) want to do are:

-Lose Weight
-Control Blood Sugar
-Learn About What to Eat
-Learn Proven Lifestyle Guidelines and Small Habits to Help Them Live the Lives They Want

What “Conquer” online coaching program provides to do all of these:

-Step-by-Step Plan
-Information – Research-Based!
-Guidance and Support
-Free App to Deliver Everything
-Simple methods anyone can do
-Professional guidance and encouragement to keep the focus and motivation throughout the 8 weeks!

D2, PD2, and IR are serious conditions. I have put my decades of experience and hundreds of hours of research into this 8-week program. It works.

Learn more about my program and me here. -->

https://lifemindbodywellness.com/conquer-diabetes-prediabetes-insulin-resistance/

Don’t forget to get your FREE PDF Info Sheet download while you’re there!!

And contact me with questions via the convenient "Contact" page on my site or here on FB!

Thanks!
Karen

10/11/2024

"NEW 8-Week Online Coaching Program for People With Type 2 Diabetes, Prediabetes, and Insulin Resistance"

I have spent quite a bit of time developing this program. Over the last 10 years, the majority of my clients have had type 2 diabetes (D2), prediabetes (PD2), or Insulin Resistance (IR). Often, it was not why they approached me for help.

For example, someone who had lower back pain of and was overweight knew that if they lost weight, it would help. But they needed to address the back issue in order to really help with the weight. After consulting with them, I would find out that they had D2, PD2, or IR.

Now, all of these things are really intertwined. We know that visceral fat (the fat in and around the vital organs) plays a big role in D2, PD2, and IR. And we know that carrying extra weight puts stress on the skeletal and joint structures, often leading to pain and injuries.

If we treat all three things together, we see improvements in all three areas. Therefore, I would help them with their D2, PD2, or IR condition, which at the same time helped them with their weight, which, with strengthening and stretching exercises, helped with the low back pain.

Over the summer, I decided to develop a program specifically to help those with D2, PD2, and IR. The health statistics of these conditions are staggering.

1.2 million Americans are diagnosed with diabetes every year.*

In 2021, 97.6 million Americans age 18 and older had prediabetes.*

Up to 70% of individuals with prediabetes will eventually develop diabetes.**

Up to 50% of prediabetics will develop diabetes within 5 to 10 years of diagnosis.***

Various research has shown that people with insulin resistance have an estimated range of 50% to 70% chance of developing diabetes. This is mostly due to nontreatment.

Most of these conditions can be slowed, reversed, and even go into remission. Conquer – my D2, PD2, and IR coaching program, was designed to do this!

If you or someone you know needs help with D2, PD2, or IR, find out more about my 8-week coaching program.

https://lifemindbodywellness.com/conquer-diabetes-prediabetes-insulin-resistance/

And if you have questions, please let me know.

Karen

https://lifemindbodywellness.com

*American Diabetes Association
**National Institutes of Health
***National Institute of Diabetes and Digestive and Kidney Diseases

Better Health Starts Now! Healthy living doesn’t happen by accident. You are responsible for taking care of yourself. We are here to help you do that. Read through our articles and come back for more. If it’s someone to help guide you with a better fitness & wellness program, Karen is your coach...

06/17/2024

To Take Or Not To Take Fish Oil Supplements

With the latest study on fish oil supplements making it more confusing as to whether you should take a supplement or not, why not get your Omega-3 from natural foods?
Click the link to read more!

https://lifemindbodywellness.com/2024/06/to-take-or-not-to-take-fish-oil-supplements/

05/31/2024

Motivation Tips that Work!

The most common reason people quit health and fitness programs is a lack of intrinsic motivation, the drive from within. But there are things you can do to find this motivation, ramp it up, and keep it consistent while you take part in your health and fitness program.

I’ve found over my many years of training and coaching clients that there are three basic things you can do to keep motivated and stick with the program.

1. Find something you want to do in the next 4 to 6 months.

When you have something to look forward to which requires you to be prepared for, including getting in better shape, you will gain and maintain motivation. This is your goal, your target.

It could be something like a walking tour in Greece, a high school reunion, a visit to the beach, or even a doctor visit to measure improvements with your cholesterol. Whatever thing you find, write that date down and keep reminding yourself about that date and the important thing you want to prepare for.

2. Take measurements before and during the program.

Health and fitness programs are all about measurements. “I want to lose xx pounds.” “I want to get strong enough to carry my own backpack.” “I need to lower my blood sugar levels.” These goals involve measurements. Take them before you start, or as close as you can to the beginning of your program.

Keep measuring at regular intervals during your program. This will show you two things. One, whether your program is working. Sometimes hard to tell, even with measurements. For example, if you are trying to lose weight and build strength, your weight won’t tell the complete story. Muscle is much denser than fat. A pound of fat takes up about five times more space than a pound of muscle. So, in this case, make sure to use circumference measurements AND weight measurements.

And two, you will be able to ‘see’ your progress. Seeing those figures improve is a great motivator!

Also take measurements at the end of your program. When you see how far you’ve come, you will be motivated to continue living the healthy life!

3. Focus on the thing you want to do, not so much the program you are doing.

Do some in-depth planning for the thing making up your goal. Find out important and interesting things about the event. Clip photos for travel events. Look at new dresses for that wedding reception. Look up old classmates on Facebook to see what they’re up to.

If you spend most of your time focused on your health and fitness program, you will burn out. Doing the program is not your goal. The thing you want to be in better shape for is your goal. The program to get into that better shape is just preparation and learning a new, healthy way to enjoy life.

If you do these three things, you will find and maintain intrinsic motivation much better and be less likely to quit your program, leading to a healthier way of living an active life.

I hope this helps you get inspired to look to the future and think about something interesting you want to do and to start preparing for it.

If you need any help with a health and fitness program, let me know. You can find information for my six-week program here:
https://lifemindbodywellness.com/active-living-fitness-by-karen/

Karen

https://lifemindbodywellness.com/2024/05/motivation-tips-that-work/

The most common reason people quit health and fitness programs is a lack of intrinsic motivation, the drive from within. But there are things you can do to find this motivation, ramp it up, and kee…

05/15/2024

Want a New Brain? Exercise Is the Key.

The key to growing new brain cells is exercise. Growing new brain cells is called neurogenesis and is important for learning and memory. Recent findings suggest it might play a role in helping diseases like Alzheimer’s and cognitive issues like depression and anxiety.

Related research has even prompted those in the medical community to prescribe exercise as ‘medicine’ to help treat depression and anxiety. Neurogenesis research is on track to discovering how and why, and using it effectively.

Until recently, it was thought, and taught, that brain cells could not regenerate. A landmark study in 1998, using human subjects, was the first widely reported study with findings of neurogenesis in humans and was corroborated by a 2013 study. That study found that we are consistently creating new neurons in the brain.

More research came, and at least one study contradicted these findings. After reading about it, I noticed variables that were noted which could have led them to not differentiate between old and new brain material.

Many other studies done using animal subjects proved without a doubt, neurogenesis occurs in brain cells.

More recent research in 2022 found that not only can brains regenerate, the new neurons can also restore memory and perhaps function. This is a fantastic find. It is especially important for research on diseases like Alzheimer’s. Repairing and restoring lost memory and function would be life-changing.

And just last month, I read about research relating neurogenesis to helping Parkinson’s patients, a disease close to my heart.

More research is needed. More proof for human brains. But the takeaway is this: If there is such sound evidence that neurogenesis happens in animals, including our closest species, primates, the probability is high that our brains are capable of regeneration.

How can we foster neurogenesis?

Overwhelming evidence shows exercise is by far the best way to stimulate neurogenesis. Yes, exercise. Nothing else comes close. As an exercise specialist, this thrills me!

However, what kind of exercise is the best for neurogenesis? The first neurogenesis study I read years ago that mentioned exercise was a memory study done with mice. What jumped out of the study to me was one group was made to exercise on a wheel for so many minutes each day to “stimulate neurogenesis.” This was done to see if neurogenesis affected their memories. That’s it. No drugs to stimulate it, just exercise. Wow!

We know cardio exercise causes neurogenesis. But what about strength training? Well, early studies have shown that anaerobic exercise (think strength training or sprints) also increases neurogenesis. Researchers are now studying what type of exercise is the most effective.

In the meantime, do your cardio and strength training. Both are good for your brain, and many other things! If you need help with your health and fitness program, check out https://lifemindbodywellness.com/active-living-fitness-by-karen/

Karen

https://lifemindbodywellness.com/2024/05/want-a-new-brain-exercise-is-the-key/

The key to growing new brain cells is exercise. Growing new brain cells is called neurogenesis and is important for learning and memory. Recent findings suggest it might play a role in helping dise…

05/13/2024

This is interesting. I wonder what more research will find out.🤔🙂

Consuming just a half tablespoon a day was shown to reduce the risk of dying from dementia-related causes.

05/10/2024

“This One Thing Will…” In Health and Fitness There Is More Than One Thing Necessary for Lasting Improvements

I have noticed headlines touting “this one thing will…” usually fix whatever health, fitness, kitchen sink clog, or whatever the problem. But today, while doing some online research about the latest popular wellness topics, I came across an unusually high number of this type of headline. They were mostly about ‘fixing’ big health concerns like weight loss, back pain, and blood sugar, for example.

I thought, “Do people really believe that one thing is all it takes to accomplish this big thing?” Nah, I’m sure they don’t. At least for health and fitness issues. Maybe not the sink clog. There could be one thing always unclogs a sink. Who knows?

I have even used similar phrases to title (responsibly) two of my posts in the past.

With health and fitness, I can say with certainty that there is a lot more than one thing that will help you become healthier and more fit, thus achieving measurable and lasting improvements.

Three Pillars of Health and Fitness

Making significant and lasting improvements for your health and fitness levels requires what I like to term as ‘the three pillars of health and fitness’ - nutrition, exercise, and lifestyle habits. For a variety of reasons, all three are necessary for transformational longevity.

If you just diet, even if it is not of the caloric deficit variety and you eat a healthy diet, you miss out on fitness improvements and lifestyle improvements.

If you just work out, you miss out on the benefits of nutritional improvements and lifestyle improvements.

And if you just work on lifestyle habits, like sleep, meditation, and other mental fitness work, you miss out on the physical health and nutritional improvements.

None of the pillars of health and fitness works alone. They need each other in order to deliver good health and fitness levels. You might see some improvements by only doing one thing. But those improvements will not give you the best overall health and the results will be short term.

Even if there really was one exercise that would improve a single health and fitness problem, for example strength gain, there is a major pillar missing—lifestyle habits. This includes your mental fitness. You need a strong mindset and good in order to keep up your workout routine and not quit.

The next time you see a headline that touts “this one thing will… (help you lose weight, lower blood sugar, get lean, or whatever health and fitness outcome many of us look for),” be skeptical. It takes more than one thing to be healthy and fit.

For more information and help with improving your health and fitness, click below and head to the "Active Living Fitness by Karen" page. I would be happy to help you!

Karen

https://lifemindbodywellness.com/2024/05/this-one-thing-will-in-health-and-fitness-there-is-more-than-one-thing-necessary-for-lasting-improvements/

I have noticed headlines touting “this one thing will…” usually fix whatever health, fitness, kitchen sink clog, or whatever the problem. But today, while doing some online research about the lates…

05/06/2024

My clients come to me to lose weight, get stronger, and look healthier. They stick to my programs because they lose weight, get stronger, and look healthier. They have more energy and feel better, too.

When Erin* came to me for help to lose 10 pounds before a family vacation in six weeks, she had no idea she would lose 15, AND gain strength, feel more energetic, lower her blood pressure, AND feel more mobile.

Stories like Erin’s are not rare. I have 30+ years of experience working with over 1,500 people.

This experience helped me create “Active Living Fitness by Karen Six-Week Program I.” This program helps people get started with, or begin again, a fresh approach to living a healthier life.

It has helped my clients lose weight, get stronger, and look and feel healthier. Many have also seen bonus benefits, like reduced knee pain, back pain, and shoulder pain, slowed or reversed osteopenia and osteoporosis, lowered blood sugar levels, and many other health markers.

I hold a bachelor’s degree in Exercise Science and a master’s degree in Sport Pedagogy, and I regularly study health and wellness research. I also share my short, up-to-date wellness articles (many exclusively) with my clients to keep them informed.

How to Begin

First, we talk during a free 15-minute consultation, where we’ll set goals together.

Next, I set up the program and send details about how we begin.
I use an app set up for my programs to communicate (text, voice, and video) with my clients, and deliver any instructions, workouts, nutritional guidelines, and habit reminders.

Communication is key.

For more information, to learn more about me, and to schedule, click this link. https://lifemindbodywellness.com/schedule-free-15-minute-consultation/

My clients’ successes come from sticking to the program. I have designed it to be easy to follow, individualized, and flexible to fit into and not take over their lives. This is not a one-size-fits-all program. The most important part of my program is the personal guidance.

I’ve learned that those who work with knowledgeable and experienced coaches are up to 90% more successful with their programs, and also have success sooner than those who go it alone!

With my online approach, I can help more people improve their health while still working with individuals. I am here for my clients for support, questions, adjustments, helpful encouragement, and accountability.

Learn More and sign up for a free 15-minute consultation with me, Karen.

Remember Erin? (*Not Erin’s real name) She had a fantastic time on that family vacation!

03/14/2024

New post by Michael Higsbee!

I have been asked about health and wellness a lot recently. What does it cover? What are people saying when they mention a health and wellness lifestyle? I have to tell you those questions have mad…

03/08/2024

Walking in Springtime: What a short walk can do for you.

Spring is just around the corner now. While I live where we can walk all year ‘round, many aren’t that fortunate. Snow, ice, and below freezing temps aren’t as inviting, and can be treacherous. Soon that weather will change and you can get out for a pleasant walk.

Did you know you don’t have to walk for a long time or even that intensely to reap healthy rewards?

A 20-minute walk 5 days per week will help you do the following. Click on the link to read the rest of the short blog. (I promise it's not click-bait.)

Active Living Fitness by Karen
https://lifemindbodywellness.com/2024/03/walking-in-springtime-what-a-short-walk-can-do-for-you/

Spring is just around the corner now. While I live where we can walk all year ‘round, many aren’t that fortunate. Snow, ice, and below freezing temps aren’t as inviting, and can be treacherous. Soo…

02/22/2024

We start to lose muscle in our 30s, and the loss accelerates with age, putting us at risk of frailty later in life. But what you eat — specifically how much protein — is a big part of the solution.