UFit-NPB: Wellness Blog Dispatch

Understanding Dyslipidemia: A Complete Guide to Cholesterol, Movement, and Lasting Change

Wed, 08 Apr 2026 12:09:17 GMT

Understanding Dyslipidemia

A Complete Guide to Cholesterol, Movement, and Lasting Change

Dyslipidemia is one of the most common—and often overlooked—risk factors for heart disease. Many people live with it for years without noticeable symptoms, yet it quietly impacts cardiovascular health over time. The good news? With the right knowledge, movement, nutrition, and support, it is highly manageable.

What Is Dyslipidemia?

Dyslipidemia occurs when there are abnormal levels of lipids (fats) in the blood. This typically means:

Too much LDL (“bad”) cholesterol
Too little HDL (“good”) cholesterol
High triglycerides

These imbalances can lead to plaque buildup in the arteries, increasing the risk of heart disease, stroke, and other cardiovascular conditions.

Understanding Your Numbers

Let’s break down the key players:

LDL (Low-Density Lipoprotein): Known as “bad” cholesterol because it can build up in your arteries.
HDL (High-Density Lipoprotein): The “good” cholesterol that helps remove excess cholesterol from your bloodstream.
Triglycerides: A type of fat used for energy storage; high levels are often linked to excess sugar intake, inactivity, and weight gain.

�� Simple takeaway:

LDL = can clog arteries
HDL = helps clear cholesterol
Triglycerides = stored energy that can become harmful in excess

Signs and Symptoms

Dyslipidemia is often called a “silent condition” because many people experience no symptoms. However, in some cases, you may notice:

Chest discomfort or tightness
Shortness of breath with activity
Fatty deposits under the skin (xanthomas)
Yellowish patches around the eyes (xanthelasma)
Fatigue or decreased energy
Dizziness or irregular heartbeat

Because symptoms are not always obvious, routine blood work is essential for early detection.

Why Movement Matters

Exercise is one of the most powerful tools for improving your lipid profile. Regular movement can:

Lower LDL cholesterol
Raise HDL cholesterol
Reduce triglycerides
Improve overall cardiovascular health

Your Movement Prescription

Frequency: 4–5+ days per week
Duration: 30–60 minutes per session
Intensity: Moderate (you can talk but not sing)
Type: Combine aerobic exercise (walking, cycling) with strength training

�� Key insight: Consistency matters more than intensity. Small, regular efforts create long-term change.

Nutrition: Small Changes, Big Results

You don’t need a perfect diet—just better daily choices.

Focus on:

Healthy fats: Olive oil, avocado, nuts, seeds
Fiber-rich foods: Oats, beans, fruits, and vegetables
Lean proteins: Fish, chicken, legumes

Limit:

Added sugars
Refined carbohydrates (white bread, pastries)
Excess alcohol
Highly processed foods

Simple Habits That Make a Big Impact

Take a 10–15 minute walk after meals
Swap butter for heart-healthy oils
Add one high-fiber food to each meal
Stay consistent with sleep and stress management
Follow prescribed medications if applicable

These small shifts add up and significantly improve long-term outcomes.

The Power of Connection: Why Coaching Matters

Lifestyle change is not just about knowing what to do—it’s about actually doing it consistently. That’s where connection and coaching make a difference.

Working with a coach or healthcare professional can help you:

Get personalized guidance tailored to your lifestyle
Stay accountable with regular check-ins
Understand your numbers and what they mean
Stay motivated through encouragement and support
Overcome obstacles with practical problem-solving
Build long-term habits through education and strategy

�� Bottom line: Support turns intention into action.

Food for Thought

If one small daily habit could improve your heart health, what would you start today?
Are your current routines supporting your long-term health—or working against it?

Dyslipidemia may be common, but it is far from uncontrollable. With the right combination of movement, nutrition, and support, you can take charge of your health and reduce your risk of serious disease.

Start small. Stay consistent. And remember—you don’t have to do it alone.

Smooth Mobility with Osteoarthritis

Sat, 07 Mar 2026 17:46:21 GMT

Smooth Movement with Osteoarthritis

How Movement, Support, and Small Daily Habits Can Make a Big Difference

Osteoarthritis (OA) is more than just "wear and tear" or the occasional stiff joint. It is a chronic condition that changes the environment of your joints, affecting how you move and how you experience your day. For many, OA targets the knees, hips, hands, and spine—making simple activities like climbing stairs, getting out of a car, or even gripping a coffee mug feel more difficult than they used to be.

The good news is that while the changes to the joint are permanent, the pain and limitation don't have to be. With a proactive strategy that focuses on protecting your cartilage and strengthening the surrounding muscles, you can regain your confidence and stay active. Many people living with OA find that with the right habits, they can significantly reduce their discomfort and return to the activities they love.

What Osteoarthritis Can Feel Like

OA symptoms tend to develop gradually over the years. While everyone’s experience is unique, common signs include:

Joint aching or deep soreness (especially after activity)
Morning stiffness that usually clears up within 30 minutes
Stiffness after sitting for long periods (the "movie theater sign")
Crepitus (a grinding, popping, or crunching sensation in the joint)
Tenderness when applying light pressure to the joint
Loss of flexibility or a feeling that the joint is "locked."
Bony enlargements (especially in the finger joints)
Swelling caused by soft tissue inflammation or extra fluid

One of the hallmarks of OA is that it often feels worse at the end of a long day of activity. This is why learning how to "pace" your movement and support your joints is essential.

The Role of Exercise and Wellness in Managing OA

It’s a common myth that exercise will "wear out" your joints faster. In reality, motion is lotion . Cartilage doesn't have its own blood supply; it relies on joint movement to pump in nutrients and stay healthy. A structured, joint-friendly plan can help:

Lubricate the joints to reduce friction and pain
Build "Natural Braces" : Strengthening muscles (like the quads for the knee) acts as a shock absorber for the bone.
Weight Management : Every pound lost removes four pounds of pressure from your knees.
Improve Range of Motion : Keeping the joint moving prevents it from tightening up further.
Boost Mood : Managing chronic pain is easier when you feel physically capable and strong.

A Simple Movement Prescription for Osteoarthritis

The most effective routine for OA isn't about high-intensity training; it’s about consistent, smart movement in these four areas:

1) Low-Impact Cardio (3–5 days/week)
Walking, water aerobics, or stationary cycling are perfect. They get the heart pumping and joints moving without the jarring impact of running.

Goal: 20–30 minutes at a "conversational" pace.

2) Strategic Strength Training (2–3 days/week)
Stronger muscles take the "hit" so your joints don't have to.

Focus on: Slow, controlled movements and isometric exercises (holding a position) if full-range movement is currently painful.

3) Daily Range-of-Motion Work
Even on your "rest" days, spend 5–10 minutes gently moving your joints through their full available range to prevent morning stiffness from settling in.

4) Balance and Stability (2–3 days/week)
OA can sometimes make a joint feel "unstable." Balance exercises improve the communication between your brain and your joints, helping you feel more sure-footed.

Living with osteoarthritis shouldn't mean giving up on an active life. If you’re ready to move with less pain and more confidence, coaching can provide the personalized roadmap you need to work with your body, not against it.

You don’t have to figure this out alone!

Unlocking Your Joints: Rheumatoid Arthritis

Sat, 14 Feb 2026 00:50:40 GMT

Unlocking Your Knee Joints: Rheumatoid Arthritis

Living With Rheumatoid Arthritis: How Movement, Support, and Small Daily Habits Can Make a Big Difference

Rheumatoid arthritis (RA) is more than occasional joint pain. It’s a chronic autoimmune condition that can affect how you move, how you feel, and how you live day to day. For many people, RA impacts the hands, wrists, knees, feet, and shoulders—making everyday tasks like opening a jar, getting dressed, walking comfortably, or even sleeping through the night more difficult than they used to be. The good news is that while RA can be challenging, there are proven ways to manage symptoms, protect your joints, and improve your quality of life. With the right approach, many people living with RA feel stronger, more confident, and more in control of their body again.

What Rheumatoid Arthritis Can Feel Like

RA often shows up differently for each person, but there are several common symptoms that many people experience. The most common symptoms include:

Joint pain (especially hands, wrists, knees, and feet)

Joint swelling

Morning stiffness lasting 30 minutes or longer

Warm, tender joints

Fatigue and low energy

Reduced range of motion and flexibility

Weakness (especially grip strength)

Symptoms on both sides of the body (symmetrical joint pain)

Flare-ups (symptoms come and go, with worse periods)

One of the most frustrating parts of RA is its unpredictability. Some days you may feel fine, and other days even simple movement can feel exhausting. That’s why a consistent, joint-friendly strategy is so important.

The Role of Exercise and Wellness in Managing RA

Many people with rheumatoid arthritis are understandably nervous about exercise. They worry it will make inflammation worse or increase pain. But research and real-life experience show the opposite when movement is done correctly. A safe, structured wellness plan can help:

Reduce stiffness

Improve mobility

Strengthen muscles that support the joints

Increase energy over time

Improve balance and stability

Support heart health (RA can increase cardiovascular risk)

Help with weight management, which reduces stress on joints

The key is not “pushing harder.” The key is learning how to move in a way that supports your joints.

A Simple Movement Prescription for Rheumatoid Arthritis

The most effective movement routine for RA typically includes four areas:

1) Low-impact cardio (3–5 days/week)

Walking, cycling, swimming, or using the elliptical are excellent choices.

A good goal is: 20–40 minutes

Moderate intensity: A pace where you can still talk, but you feel like you’re working

2) Strength training (2–3 days/week)

Strength training is one of the best ways to protect joints because stronger muscles reduce stress on the joints themselves.

Focus on: Full-body strength, Controlled movements, Light to moderate resistance

3) Daily mobility and flexibility

Even 5–10 minutes of gentle mobility can reduce stiffness and help joints feel more comfortable.

4) Balance and stability training (2–3 days/week)

Balance work improves coordination, stability, and confidence—especially when joints feel unstable.

When you live with rheumatoid arthritis, exercise should feel supportive—not punishing. If you’re ready to feel stronger, move with more confidence, and create a wellness plan that works with your joints—not against them—coaching can help.

You don’t have to figure this out alone!

When Calcium Crystals Attack: How Hydroxyapatite Deposition Disease Steals Your Mobility—and How to Fight Back

Fri, 26 Dec 2025 20:34:08 GMT

When Calcium Crystals Attack: How Hydroxyapatite Deposition Disease (HADD) Steals Your Mobility—and How to Fight Back!

Have you ever woken up with searing pain in your shoulder, hip, or knee and wondered how a seemingly healthy joint could suddenly betray you? You might be surprised to learn that tiny calcium crystals—specifically hydroxyapatite—can build up in the tendons and soft tissues around your joint and cause intense, sometimes debilitating pain.

This condition is called Hydroxyapatite Deposition Disease (HADD), and it’s more common than many people realize.

Why HADD Matters

HADD is often mistaken for bursitis, tendonitis, or rotator cuff injuries. Because its onset can be sudden and dramatic, many people rush to imaging centers or emergency rooms for answers. Understanding HADD helps patients get the right diagnosis and faster relief—without unnecessary procedures.

What is Hydroxyapatite Deposition Disease?

HADD occurs when hydroxyapatite crystals (a form of calcium phosphate) deposit in tendons, bursae, or other soft tissues near joints. The shoulder is the most commonly affected area, particularly the rotator cuff tendons, but HADD can also affect the hip, wrist, elbow, knee, and other sites. Deposits can trigger an acute inflammatory response, producing severe pain, swelling, and restricted movement.

Common symptoms

Sudden, intense joint pain—often waking people at night.

Local swelling and warmth.

Severely limited range of motion (e.g., unable to lift your arm).

Pain that may come in waves: a painful acute phase followed by weeks of gradual improvement.

Symptoms can sometimes mimic an infection, so a medical evaluation is important.

Who gets HADD?

HADD most often affects adults between 30 and 60 years old, though it can occur at any age. There’s no single known cause, but factors like repetitive microtrauma, metabolic conditions, and local tissue degeneration may contribute. Many patients have no obvious risk factor.

How it’s diagnosed?

Clinical history and physical exam: doctors note the suddenness and pattern of pain.

X-rays: can reveal calcific deposits near the joint.

Ultrasound: Excellent for identifying and localizing deposits, as well as guiding injections or procedures.

MRI: used if other conditions need to be ruled out.

Aspiration/analysis: rarely required; usually, imaging is enough.

Treatment options that relieve pain and restore function?

The good news is that many people recover well with conservative care.

Options include:

Rest, ice, and short-term use of NSAIDs for pain control.

Corticosteroid injections into the bursa or tendon to reduce inflammation (often ultrasound-guided for accuracy)

Physical therapy to restore the range of motion and strengthen the surrounding muscles

Ultrasound-guided needle lavage (barbotage): a procedure that breaks up and flushes out the calcium deposit, can provide rapid relief.

Extracorporeal shock wave therapy (ESWT): a noninvasive option used in some centers to break up deposits.

Arthroscopic surgery: reserved for persistent cases that fail conservative measures.

Prognosis and recurrence

Many acute HADD episodes are self-limited over weeks to months, especially with targeted therapy. However, deposits can recur or persist; timely treatment improves outcomes and reduces the risk of long-term stiffness.

 When to seek urgent care?

If severe pain is accompanied by fever, spreading redness, or rapidly worsening symptoms, seek immediate medical attention—these signs could indicate infection or another serious condition.

Hydroxyapatite Deposition Disease can be frightening when it strikes, but with the right diagnosis and targeted treatment, many people regain full function quickly. If you’ve had sudden, severe joint pain—or repeated “mysterious” flareups—don’t shrug it off. Get informed, check your symptoms, and connect with a provider who knows how to treat HADD effectively.

Navigating The Depths of Depression

Mon, 08 Dec 2025 15:39:49 GMT

Navigating the Depths of Depression: A Path Forward

Navigating depression is a complex journey that transcends simple sadness, affecting your emotions, physical health, and daily behavior. As of late 2025, modern wellness approaches increasingly emphasize integrated, person-centered care that addresses both the "from the neck up" mental challenges and "from the neck down" physical symptoms.

1. Build Momentum with Small Steps

When depression drains your energy, starting with "tiny goals" can prevent overwhelm and build confidence.

The 5-Minute Rule: Commit to an activity for just five minutes—such as putting one item away or walking around the block. Often, starting is the hardest part, and movement can generate the motivation you currently lack.

Establish Stability: Create a loose but structured routine with consistent sleep and meal times. Simple morning rituals, like getting dressed or drinking water, provide a sense of control.

Nature and Grounding: Spending even 15 minutes outside can improve clarity and mood. Use mindfulness techniques to focus on the present moment and help break cycles of negative rumination.

2. The Power of Intentional Wellness

Your physical habits can directly influence your brain chemistry.

Physical Activity: Regular exercise, particularly rhythmic activities like walking or swimming, releases endorphins and neurotransmitters like serotonin and dopamine. For many, moderate exercise can be as effective as medication for mild to moderate depression.

Intentional Eating: Focus on nutrient-dense foods rich in Omega-3 fatty acids and B vitamins. Avoid skipping meals to prevent blood sugar crashes that can exacerbate irritability and fatigue.

3. Connection as a Lifeline

Isolation fuels depression, while social support acts as a critical buffer.

Seek Social Support: Whether through online communities or trusted friends, sharing your journey helps combat the profound sense of isolation.

Perspective Shifts: Shifting from a mindset of "beating" depression to viewing it as a journey of self-discovery can foster long-term resilience.

Re-engagement: Restore joy by gradually re-engaging with hobbies or small things that once brought satisfaction.

4. Professional Guidance

Recovery is not a linear process and often requires professional help.

Collaborative Care: Partnering with physicians and certified health coaches ensures your fitness and lifestyle changes complement medical treatment plans.

Evidence-Based Therapy: Professionals can provide structured guidance through Cognitive Behavioral Therapy (CBT) to challenge negative thought patterns or Interpersonal Therapy (IPT) to improve relationship dynamics.

Managing Loneliness as You Age

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 05 May 2024 19:37:04 GMT

Managing Loneliness as You Age

Loneliness is a complex and difficult feeling that can affect anyone at any age. As young adults, we give little thought to getting older and feeling alone. We live each day not considering that the social aspects of our life may not always be as we age. Loneliness can leave you feeling empty, disconnected from the world, fearful of dying with no one around, or even abandoned. Loneliness is often described as a sense of isolation or disconnection from others. It can be caused by a variety of factors such as social isolation, loss of loved ones, or even just a lack of meaningful connections with others. We were never intended to live life alone at any age or life stage. Managing loneliness can be challenging, but several strategies can help you cope with loneliness which include reaching out to loved ones and joining social groups and communities. Engage in activities that bring you joy and fulfillment. Try something new that will require you to step out of your comfort zone. Instead of focusing outwardly on others to fill the void look inward toward yourself. Focus on having a relationship with yourself and usually the law of attraction will occur. Always be kind to those you encounter which can open the door for relationships to develop. Older adults tend to isolate themselves when managing various medical conditions out of fear of judgment, embarrassment, or fear of rejection. Accept and understand that aging and the changes that occur along the way are part of the life cycle. Remember that it's okay to feel lonely, and seeking support from others can make a big difference., such as staying connected with friends and family, engaging in activities that bring joy and fulfillment, and seeking support from mental health professionals when necessary. It's important to remember that feeling lonely is a common experience, and there is no shame in seeking help or support.

Your Eyes are Windows to Your Health

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 20 Dec 2023 18:41:10 GMT

Your Eyes are Windows To Your Health

Eyesight is one of the most important organs of our senses. Our eyes provide light, knowledge, beauty, and many other blessings. However, a time may come when an eye disease impacts your vision. One of the most common eye conditions that impacts millions of people is Cataracts. Cataracts are cloudy areas that form on the lens of your eye. As you get older, the proteins in your lens beak down, forming cloudy patches that affect your vision. You may experience symptoms such as double or blurry vision, eye strain to see clearly, a film over your sight (like looking through a dirty window), or total blindness in an eye. Cataracts can be easily corrected.

There are various types of age-related Cataracts. Many people notice or are diagnosed with the condition in their 50s. Depending on a person’s eye health the condition can occur at any age. One of the leading causes of blindless in older adults is from Cataracts. The average Cataract surgery age is 65. The only way to treat Cataracts is to replace the optical lens.

Now that you have some facts about Cataracts lets discuss why it’s important to care for your Cataracts. Cataracts are non-reversible and usually get worse with time. The worse the Cataracts becomes so does your quality of life. Your ability to see at a distance when walking, working, or performing the tasks of daily living will be impacted. For example, if you are walking and can’t identify an object or person clearly from a distance you may not be able to detect if danger is approaching. Seeing clearly gives you time to decide before encountering the situation, person, animal, or object. Let’s say you need to balance your budget but can’t see the numbers clearly. You may need to rely on someone else to manage your finances. Or you may write the wrong digit on a check, or miss important information that impacts what you pay. That's why it's important to be accountable for the health of your eyes.

Having eye surgery can seem scary or bring on anxiety. Not knowing how your eyesight may be impacted after surgery can make you feel unsure about having the Cataracts removed. Or cause you to prolong getting the procedure. The question to ask yourself is if your health and quality of life is worth correcting your eyesight?

Make Peace With Your Health

ufitnpb@yahoo.com (Nina ParkerBrison) — Mon, 20 Feb 2023 21:04:42 GMT

Make Peace With Your Aging Health

Aging is a part of life, and it is something that we all have to accept. Our bodies are designed to decay. Many older adults experience physical, metabolic and/or cognitive limitations. There isn't a magic pill, elixir, eating or exercise program, surgery or any other worldly created idea, process, or method that will stop you from aging. Don't let changes in your health make you resent getting older. Every day is a new adventure because God's plan is to renew us. And getting older is part of the adventure. However, aging doesn't mean that you can't take care of yourself and feel your best. It's important to practice healthy habits like eating nutritious foods, exercising regularly, and getting enough sleep to ensure that you look and feel your best. With the right approach, you can age gracefully and stay healthy and active for many years to come.

Here are some tips that will help you feel better:

Eat a nutritious diet.
Minimize processed foods and sugary drinks.
Stretch most days of the week.
Exercise regularly and walk daily.
Connect with people you value and vice versa so you feel connected.
Make and attend annual wellness check-ups.
Meditate/stay in prayer daily for mental wellness.
Remember your blessings and be grateful. There is always someone who has it worse.
Accept where you are in life. The path God has for you is yours.
Drink a lot of water daily.
Love all of you. Know thyself and you will never need anyone to validate, or stay with you.

The biggest mistake you can make is ignoring changes in your health. Becoming angry that you are aging and letting the worlds view of aging direct you leads to low self-esteem, depression, and anxiety. There are times that you may not know what to do or how to get yourself on the right track to managing a medical condition or improving in your appearance. Be accountable to yourself and visit a doctor or specialist when you have physical, mental or emotional concerns. Aging doesn't have to rob you of wellness in the later years of life. Never forget everyone ages differently and at various rates. You have the power to make peace with your aging process.

Accept Your Aging Body

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 12 Jun 2022 16:16:25 GMT

Accept Your Aging Body

Suddenly you notice changes in your physical appearance. Maybe it's the wrinkles around your eyes, the creases around your mouth when you smile, or a change in your vision. Maybe it's a physical change such as weight gain, inability to run the same distance you ran years ago, or a diagnosis of arthritis. And even more concerning is changes in your hormones which can impact your metabolism or lead to various metabolic diseases. Some changes you see and feel, while many go unnoticed until something happens. Regardless to what physiological or psychological changes you are experiencing, research has proven that being accountable for your aging health can make a difference in your ability function in the later years of life. Your perception of how your aging will impact your daily living. Wrinkles can be hidden with quality make up and technique. However, it doesn't change the fact that under the makeup are wrinkles. Accepting that the wrinkles represent the years you have been blessed to live, and the time you had to laugh, smile, and sometimes cry outweighs the negative self-talk of having old skin. You can color gray hair. However, it doesn't change the fact that your hair strands pigment has changed. Once the hair color fades the gray returns. Instead of coloring the gray maybe consider getting a hairstyle that compliments you with gray hair. If you find that your ability to perform physical activities such as running and walking for periods of time has changed consider endurance training, breaking up the routine, or creating a cardio program that has goals which can help you feel accomplished. There are numerous things you can do to improve, slow, and manage your aging process. Below are some tips that may help your age better. Not just your physical appearance or health, but mental health as well.

Eat a nutritious diet. Minimize processed foods and sugary drinks.
Lotion your skin daily to help keep it moisturized and maintain elasticity.
Get 7-8 hours sleep each night. During rest is when the body rebuilds and heals.
Make exercise (resistance training and cardio) a part of your life.
Have plan for each day. This can help you stay active and in shape
Socialize regularly. We were designed to “love our neighbor”. Essentially social connections can help prevent, slow, or delay cognitive decline.
Get dressed every day. When many people age, they start to lose care for their appearance.
Take advantage of opportunities to travel, visit friends, attend events. These are great opportunities to keep growing and learning.
After 50 stress and anxiety should not be allowed in your life. If people, places, or things make you stressed remove the variable from your life. It’s ok! If someone makes you feel uncomfortable, inadequate, or is tries to damage your self-esteem, they MUST GO. You should never feel uncomfortable within yourself or space.
Give, love, and help others. Never give, love, and help those who don’t want to be helped. Spending energy and resources where it adds no value or help is a waste.
Value your time. Spend time where and with whom you feel connected.
Make and attend annual wellness check-ups.

The biggest mistake you can make is ignoring changes in your health. There are times that you may not know what to do or how to get yourself on the right track to manage a medical condition or change in your appearance. Visit your doctor or specialist when you have physical, mental or emotional concerns.

Your Changing Sleep Pattern

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 20 Apr 2022 16:58:38 GMT

Your Changing Sleep Pattern

Emotional, physical, and mental health all contribute to your overall well-being. Essentially all these aspects affect the whole of you. Intentionally sticking with a healthy sleep pattern should be a part of your self-care plan. Sleep does many wonderful things for our body. While you are resting your body is hard at work repairing, protecting, and preparing for the next day.

Sleep affects your health in many ways such as:

Heart Health
Sleep helps keep your heart and blood vessels healthy. Lack of sleep can cause high blood pressure, and heart disease over time.
Metabolism -
Sleep helps regulate your metabolism. Lack of sleep can cause blood sugar levels to fluctuate. Fluctuating blood sugar levels affect your mood, and energy levels, and can impact mental function (think depression/anxiety).
Stress
Sleep helps your mind and body relax. Stress can cause you to be reactive, make rash decisions, and feel anxious.
Inflammation
Inflammation (sometimes you don’t see or feel inflammation) damages internal structures and increases the risk of disease.
Weight Loss/Maintenance
Sleep impacts the hormones Ghrelin (a hormone that stimulates appetite) and Leptin (a hormone that suppresses appetite). If you want to lose or maintain weight a good night's sleep is part of that equation.
Memory and Alertness
A good night's sleep makes you feel energized and alert. In addition to improving your memory.
Repairs
While you are sleeping your body repairs. Muscles that have been torn from exercise heal and grow. Protein which is the building block of cells is repaired to make you stronger and protect your immune system.

How much sleep do you need?

Age Group

Recommended Hours of Sleep Per Day

Preschool / 3–5 years / 10–13 hours per 24 hours (including naps)

School Age / 6–12 years / 9–12 hours per 24 hours

Teen / 13–18 years / 8–10 hours per 24 hours

Adult / 18–65 years / 7-9 hours per night

As we age our sleep patterns change. Most people find it's more difficult to sleep. They wake up more often during the night and earlier in the morning. The change generally occurs due to the aging of your internal clock also known as SCN (Suprachiasmatic Nucleus). The aging of the SCN affects your circadian rhythms which impacts your sleep. Additionally, disruption in the melatonin and cortisol hormones can impact your sleep as well due to an imbalance. Mental and physical health conditions can interfere with sleep. Other factors like medication, stress, and sleeping environment can impact your rest. Try to identify the source of your sleep disruption so you can get better rest.

Sleep tips for older adults:

Exercise - helps you fall asleep faster, longer and better quality of sleep.
Avoid Substances that discourage sleep - caffeine, tobacco, sugar, late meals/snacks.
Sleep Schedule - keep a regular sleep schedule (even on the weekends).
Bed-Time Routine - relaxing activities such as reading, meditating, listening to calming music.
Technology - avoid or minimize use of technology and television before bed.
Phone - keep a phone nearby just incase you need help getting out of bed, or have an emergency during the night.
Sleep Aids - with your doctors approval consider using a sleep aid to help you rest.

Remaining Happy In A Stressful World

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 20 Apr 2022 16:44:52 GMT

Remaining Happy In A Stressful World

Many changes are happening in the world around us. Wars among different nations threaten our way of life. Technology that was supposed to be user-friendly and enhance our lives has become a tool of distraction, destruction, and dehumanization. The loss of family and friends whether voluntarily or involuntarily impacts our emotional and mental wellbeing. Changes in our financial stability such as retirement, job loss, and/or inflation impact our budget which can be stressful. Unexpected changes in our health as we age can happen regardless of how well we eat or exercise regularly. Many of these challenges we have no control over. And many of these changes can be very stressful. Many people find themselves feeling irritable, overwhelmed, and just not at their best when they feel overloaded.

You know what things or situations are affecting your happiness. For example, the person you’re around who makes you feel drained when you part. Working 12 to 13-hour days to prove yourself to colleagues and/or make more money to incur more things, stuff, and debt that won’t make you happy long-term. Spending time in environments that aren’t conducive to who you are as a person. Participating in activities that aren’t your desires but someone else's interests. When you want to do something, you will find a way to make it happen. For example, when you want to buy a home you will work hard, save your money, and do everything you need to do to buy the home. The same concept applies to the things you want for your life.

How can we remain happy in a stressful world?

Stay connected with people who add value to your life.
Find inner peace.
Turn off the cell phone and give social media a rest to spend face-to-face time with the people you care about.
Change your outlook on life and cultivate optimism. Truth be told, many challenges that we worry, about or stress over don’t matter. Most of our worries don’t matter because the outcome has already been determined or resolved.
Wait, be patient, and try to focus on living a life of significance each day.
Remove people, places, and things from your life that drain your energy.

Make room in your life for the people and things that are important to you.

Participate in physical activities such as working out, walking, or taking up a sport.
Laugh and smile each day.
Show gratitude and appreciation for what you have accomplished. Always remember that someone is worse off than you.
Listen to your soul’s guidance to stay true to yourself.
Listen to your heart often, it does not harm you.
Seek help from friends and family or outside sources.

Many changes are happening in the world around us. Regardless to what's happening around you, what comes through and out of you affects your happiness. The tips above applies at every age and life-stage.

Self-Care All Year

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 02 Mar 2022 10:21:21 GMT

Self-Care This New-Year

January and February are optimal times to reflect on the prior year and set intentions for the new year. Creating a self-care plan for the new year is an excellent way to take charge of your health and encourage family members to do the same.

According to the substance abuse mental health services administration, there are eight areas in that you can take action to improve or preserve your health. Each aspect of your health such as emotional, intellectual, environmental, physical, spiritual, financial, occupational, and social all contribute to your overall well-being.

Emotional wellness helps us control feelings and behaviors. Participating in recreation and leisure activities helps us manage our emotions. Spending leisure time listening to music, reading petting your dog enjoying your favorite food, or just meditating all impact your emotions.

Maintain or improve your intellectual wellness by Reading regularly, solving crossword puzzles playing a musical instrument, or learning a new skill or language.

Connect the environment to your Health. Breathe the fresh air, take walks in a safe place to connect with nature, or plant a garden to help maintain your environmental wellness. Physical wellness is affected by physical activity, nutrition, and sleep. The American College of Science and Medicine (ACSM) recommends 150 minutes of moderate activity or 75 minutes of intense activity each week for overall health and well-being. Physical activity can include yoga, bike riding, running, walking, jogging, dancing, tennis, jumping rope, engaging in sports, and gardening. Focus on improving your eating habits and limiting the use of alcohol and cigarettes. Aligning your spirit with your higher power is a great way to stay rooted in your meaning and purpose for life.

Financial wellness allows you a sense of comfort in your finances and the ability to live comfortably, enjoy life, and take care of your health. Consider creating a budget, or reviewing it periodically to limit unnecessary expenses, and possibly take a vacation.

Occupational wellness supports having meaningful, enjoyable work while striving for work-life balance. Many people perform jobs they don’t like for monetary reasons, obligations, or because it’s a noteworthy profession. Often many people have no purpose or passion for their profession. When it’s not possible to change your occupation consider balancing it with personal activities that give you purpose.

Social wellness gives us a sense of belonging to a group or community. Choose carefully when selecting groups, communities, or friends to share in your life. Many times, we attach to people, groups, or other forms of social communication to fill an internal need, yet they are not in our best interest. Make new acquaintances and explore options for those people you might want to spend time with.

Work to keep your self-care plan simple. Begin slowly with any change you want to incorporate into your life. Reflect on the changes in your life to ensure they line up with your needs and wellness goals. Each aspect of your health such as emotional, intellectual, environmental, physical, spiritual, financial, occupational, and social all contribute to your overall well-being. Essentially all these aspects affect the whole of you.

Your Attitude Is Everything

ufitnpb@yahoo.com (Nina ParkerBrison) — Thu, 20 Jan 2022 13:41:44 GMT

Your Attitude Is Everything!

Have you heard the saying “Aging Isn’t For Sissies”? That said it’s a fact! And one of those facts is that your attitude can have a profound impact on your health. When you start to experience changes in your eyesight, cognitive skills, and/or physical or functional abilities it can discouraging and cause you to feel and think negatively about how you’re aging. Many institutional policies and procedures that perpetuate stereotypical beliefs about aging can cause you to ignore opportunities for living a satisfactory life. And to make matters worse, negative perceptions perpetuated by younger adults about aging further impacts the beliefs and attitudes of older adults. Being the joke in regards to your age adults, or being spoken down to because you’re older and it appears that you’re not hip or in tune with the younger adult, or people assuming because you’re dealing with various ailments that you cannot perform certain tasks, being replaced due to “younger and newer mindset of society” or even poking fun at yourself to help you deal with your physical or physiological changes can negatively impact your attitude... You can’t change other people’s perceptions or behavior about aging. However, your attitude towards your aging can impact your functional health. Adults who held more positive attitudes towards their aging survived on average 7.5 years longer than those who had a negative attitude toward their aging (Levy, Slade, Kunkel, & Karl, 2002). A great way to maintain a positive attitude about aging is to participate in physical activity regularly. Engage with older adults who are similar to you, have a similar interest, or are doing things in which you are interested. Get up in the morning do your hair, wear make-up if that’s what you like, care for your hygiene, and dress fashionably. Engage with other people regularly. The Lord promises “I will be your God throughout your lifetime -- until your hair is white with age. (Isaiah 46:4). Here’s proof that aging is supposed to happen, it’s not a process we’re supposed to avoid or defy, even though society practices ageism embrace aging. Know how blessed you are to still be living at your age, encourage the younger generation by showing that no matter how your body changes staying active, involved in life, and maintaining a positive attitude will help you manage the aging process well.

Water Impacts You

ufitnpb@yahoo.com (Nina ParkerBrison) — Sat, 19 Jun 2021 22:16:09 GMT

Water Impacts You

Our body comprises around 60% water. Since our bodies contain so much water that means we need water to keep help us stay healthy. Water is essential for the kidneys and other bodily functions. A well-known hydration rule is to drink at least drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule). Although there’s flexibility with the 8x8 rule, staying hydrated is important. More often than not drinks that contain high levels of sugar, additives, carbohydrates, and lots of calories are preferred over water. Drinking at least 2 cups of water to every 8oz cup of non-clear fluid is a great way to help eliminate additives in your body. Additionally, lack of or low levels of water intake can lead to altered body temperature control, reduced motivation, increased fatigue, and impact hormonal changes such as night sweats.

Here are 9 evidence-based health benefits of drinking water daily.

1. Clear and younger-looking skin. Some skin reactions, particularly in the face, can be the reaction from additives or toxins in food. High levels of water can help your body eliminate toxins.

2. May help relieve night sweats since water helps with cooling. Regulates body temperature.

3. Affects energy and brain function. Dehydration can lead to problems with thinking and reasoning since water is involved in the production of neurotransmitters and hormones.

4. May help relieve constipation. Liquid helps flush waste from your body. Hi

5. May help treat kidney stones. Higher fluid intake dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps in the Kidney.

6. Aid with weight loss because water can increase satiety and boost your metabolic rate.

7. Forms saliva and mucus which helps in digesting food and keeping our mouth, nose, and eyes moist.

8. Helps with sweating and the elimination of urine and feces.

9. Lack of water can cause Improper kidney function due to the build-up of waste products and excess inside the body.

A Weight Loss Victory

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 12 May 2021 23:52:35 GMT

A weight loss victory!

Client lost 40 lbs. naturally by working with a UFit-NPB coach. She did the hard work in home and virtually. Age really doesn't matter when it comes to getting fit and looking great. Anyone can improve their health with the right coach because health is about more than just aesthetics. Looking to improve your overall health? Call us at 302-528-5021 for a consultation.

Stop Stressing Your Cardiovascular System

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 02 May 2021 17:51:41 GMT

Stop Stressing Your Cardiovascular System

Stop it, slow down, rest! Stop stressing your cardiovascular system. When you are stressed, your body releases adrenaline, a hormone that temporarily causes your heart rate to speed up and your blood pressure to rise. Studies suggest that the high cortisol levels from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. Even minor stress can trigger heart problems like poor blood flow to the heart muscle. Stress also plays a role in weight loss and maintenance. In many cases, stress can lead to poor food choices, skipped meals, overeating, and not eating at all. We can be stressed and unaware.

Some indicators that your stress levels are high can include:

• Depression or anxiety.

• Anger, irritability, or restlessness.

• Feeling overwhelmed, unmotivated, or unfocused.

• Trouble sleeping or sleeping too much.

• Racing thoughts or constant worry.

• Problems with your memory or concentration.

• Making bad decisions or choices.

Here’s a list of ways to reduce stress:

• Listen to your favorite tunes or calming music.

• Getting regular exercise.

• Increase your activity level throughout the day.

• Give thanks and show gratitude for where and what you have in life.

• Laugh and smile, even at yourself.

• Practice yoga

• Meditate or pray.

• Breathe deep into your diaphragm and release your breath slowly.

• Socialize with people who lift your spirit and those who can help.

• Rest your mind and body.

Experiencing stress and anxiety from time to time is normal. Actually, these experiences are good for us. However, experiencing stress and anxiety at high levels daily or regularly can have a detrimental impact on your cardiovascular health. Additionally, stress can impact your psychological and emotional health. Sometimes life stresses can come from what we allow to affect us. While stress and anxiety can’t be avoided, recognizing and managing situations and circumstances is vital to our health.

Do you remember me?

ufitnpb@yahoo.com (Nina ParkerBrison) — Wed, 21 Apr 2021 13:19:18 GMT

Do you remember me?

You're not going crazy. You may have noticed that you don’t remember information or see mental images as vividly as in the past. Memory loss doesn’t pick and choose who to affect and when to start showing signs and symptoms. Most people notice their memory changes with age. Which is normal due to the aging process. Some people may be more prone to memory loss due to genetics. When experiencing memory loss you may feel scared, afraid, concerned, unsure about what’s happening, embarrassed, or want to act like it’s not happening. There's a difference between normal changes in memory and memory loss associated with Dementia, Alzheimer's disease, and related mental disorders. Any mental conditions should be addressed and evaluated by a qualified doctor. Experiencing memory loss symptoms can be frightening. Please don’t let the fear of memory loss cause you to avoid facing the truth about your mental health. Like other health conditions, the best way to manage mental health is to address the concern head-on by getting professional help and using tools to help you manage symptoms. There are some things you can do naturally to improve mental clarity and focus. Include physical activity in your day, stay mentally active by reading and playing mind trivia, get a good night's rest, socialize regularly, eat a healthy diet and manage chronic conditions. If you find that these tools aren’t helping, especially if memory loss affects your ability to complete your usual daily activities or if you notice your memory getting worse talk to your doctor. Like other age-related change, you have to manage your mental health..

Curb Sugar Craving With The Right Foods

ufitnpb@yahoo.com (Nina ParkerBrison) — Tue, 23 Mar 2021 20:13:51 GMT

Curb Sugar Cravings With The Right Foods

Sugar is everywhere you eat. Fast food and high-end restaurant's, grocery and convenience stores, homes you visit, work and yes, even at clothing stores. We crave sugar even when we aren’t hungry. Supermarkets and convenience stores are stocked with sugary beverages, ice-cream, candy, and other sweet snacks. Next time you're in one of these stores notice how sugar is strategically placed at the checkout prompting unhealthy impulse buys. Since there are numerous types of processed sugar, it can be hidden in unsuspecting foods ranging from condiments to frozen fruits. Sugar has various names which makes it easier to go unnoticed. When a sweet food hits your taste buds dopamine, a neurotransmitter that triggers pleasurable feelings, ignites sugar cravings. Once the neurotransmitter is stimulated your brain keeps signaling for more sugar to satisfy the craving. Essentially, you body gets caught in a sugar cycle. To cut back on sugar choosing satiating nutrients like fiber, protein and healthy fats help keep you full longer and prevent cravings caused by blood sugar crashes. Choosing healthy foods like almonds, avocados, yogurt, sweet potatoes, low-fat cheese, peanut butter, berries, eggs and legumes to eliminate and prevent sugar cravings. Drink a lot of water to flush sugar out of your body which will help reduce cravings.

Functional Movement

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 24 Jan 2021 17:34:37 GMT

Functional Movement

We hear these words often “Functional Movement”. There are numerous magazines, social media vehicles, and health enthusiast who elaborate on these words. Many people understand that functional movements are movements based on real-world daily activities. For example, walking, climbing stairs, carrying grocery bags, doing laundry, and many other daily life activities. All those movements usually involve multi-planar and multi-joint movements which place a demand on the body's musculature. Social media and some people around us can make it appear that they never age, don’t have any physiological or metabolic issues, and/or aren’t experiencing age-related changes. Everyone will age if they’re blessed to live that long, and it’s normal and acceptable. The most important thing we can do is be proactive with the changes we experience as we age. For example, if you notice that going up and down steps take your breath away consider walking more frequently and/or longer duration. If you experience pain in your knees due to arthritis, consider a different form of cardio exercise like cycling or using an elliptical. If you notice that your joints are tight consider implementing a daily stretching routine. Exercising regularly can help you move functionally regularly. When older adults start experiencing physiological changes it can seem daunting how to go about improving certain aspects of their movement. We can go to a gym and hire a personal trainer or physical therapist to help us improve the changes. We can rely on social media programs, information, and books to help manage the changes. And the last resort, accept and deal with the changes. While all three are options, you may not know how to apply the information you’re reading or want to pay excessive gym membership and personal training fees, pay a physical therapist long-term, or know you would like help but prefer private guidance and support. Do not expect to maintain good health if your unwilling to make any investment in taking care of yourself.

Supplementation: Friend or Foe

ufitnpb@yahoo.com (Nina ParkerBrison) — Sat, 12 Dec 2020 20:32:47 GMT

Studies reveal that Americans are addicted to taking pills. Attempting to get your nutrients straight from a pill sounds easy because that's what companies, which make supplements in the form of pills, capsules, tablets, powder, or liquid, proclaim. However, supplements don't necessarily promise better health. Some supplements can be dangerous, especially when taken in larger-than-recommended amounts. Some supplements that we think have health benefits may not only be ineffective but also risky. We need a variety of nutrients each day to stay healthy. Calcium and vitamin D3 help protect our bones, vitamin A to preserve a healthy immune system, vitamin E to help our organs in the body function properly, vitamin C to help keep cells healthy, and other nutrients are needed to help our bodies function well. Here is a good article, published in the Harvard Health Publisher, that provides more detail about supplementation ( https://www.health.harvard.edu/staying-healthy/dietary-supplements-do-they-help-or-hurt). Healthy whole foods like fruits, vegetables, and fish contain nutrients and other substances, not found in pills, which work together to keep us healthy. Unfortunately, we can't get the same nutritional benefits from supplementation. Taking certain herbs, supplements or minerals in higher-than-recommended doses may even interfere with nutrient absorption or cause side effects. Most supplements, minerals, and herbs are usually available without a prescription, so they may seem harmless. Following a supplement regimen from a friend, a personal trainer who isn't properly certified, or people on social media can cause trouble for your health. Make sure to verify that the person providing supplementation guidance has the correct credentials. Following health protocols that aren't tailored to your health and needs can be dangerous. Keep in mind that no two people are the same. Consult with your doctor or a registered dietitian before starting an over-the-counter supplement regimen to avoid health complications.

My Muscles Do What?

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 01 Nov 2020 15:01:41 GMT

Muscles are responsible for mobility, stability, and posture. We usually don’t think, on a regular basis, about how or what causes our body moves. And when we do think about what causes our body to move is usually when we are injured, fall, or are experiencing aches and pains. Many aches and pain issues can be prevented if we take time to care for our muscles. Warm up before exercising and cool down afterward. Before beginning any sort of physical activity, it's crucial to spend 10-20 minutes warming up. After physical activity spend 10-15 minutes stretching your main muscle groups which can drastically reduce muscle tears. Eat a healthy diet. Limit processed foods, foods high in bad fats such as Trans and Saturated fats. Drink water daily to help detoxify your liver and body (limit alcohol and sweetened drinks). What you eat and drink greatly impacts the health of your muscles. Exercise on a regular basis to help your body remain or become more functional as you age. Keeping your muscles healthy will help you to be able to walk, run, jump, lift things, engage in activities and do the things you love to do. Eating a balanced diet, staying hydrated, sleeping 7-8 hours a night, and regular exercise will help to keep your muscles healthy. You can’t stop your body from aging and changing. How you take care of your body during the aging process will impact your life in the later years.

Setbacks Are Ok, Really!

ufitnpb@yahoo.com (Nina ParkerBrison) — Tue, 29 Sep 2020 18:59:06 GMT

Setbacks are OK! Really, setbacks are OK. When living a healthy lifestyle there are times we may fall off track by making poor food choices, missing planned workouts, not getting 7-8 hours rest, forgetting to spend time with friends, working longer than usual and it’s OK. Experiencing a setback doesn’t necessarily mean we lack skills, will power and/or abilities. A setback doesn’t give us the permission to stop striving to eat well, exercise, rest, support our emotional and social needs, and work on improving our whole health. Setbacks are certainly not reasons or excuses to or give up on our health goals. You may wonder what is a setback? Setbacks are the reversal or interruption in progress or process. Our perception of a setback can mean the difference between succeeding, staying stagnant, or giving up on something we are trying to achieve, improve, or change. Setbacks, like challenges, are usually learning opportunities. These blips in progress or process is meant to teach us, make us stronger, and change an aspect of something we are or are not doing. Never compare your setbacks as others around us may not be experiencing challenge. We are all different and may be in different places in our health and lives. Sometimes we don’t know how to manage setbacks so that we can continue making progress. Seeking guidance and support from a health coach is a great start to overcoming our setbacks and to continue on our health journey. Turn setbacks into leaps forward. Slow and steady progress, even with a few setbacks, works just fine. What health setbacks are you experiencing?

Today Is The Day To...Start!

ufitnpb@yahoo.com (Nina ParkerBrison) — Sun, 28 Jun 2020 23:45:07 GMT

Getting older doesn't mean it's ok to let your health decline. If anything, getting older means taking responsibility to slow down the aging process, manage medical conditions and try to stay well and healthy. You don't need to be a fitness enthusiast or athlete to take care of your health. You can start to care for your health at any age and stage of life. Some health and wellness magazines, and online ads use the most fit people to advertise what wellness and fitness should "look like". These images can make some people feel defeated. Many wellness advertisements are airbrushed, unnatural, unrealistic and in some cases unhealthy. Simple changes like drinking water regularly, walking daily, and doing strength exercises can improve your health. Eating the recommended food servings, eliminating processed foods and sugary drinks can improve your blood work diagnostics. Caring for your health may seem challenging, intimidating, and or unimportant but it necessary. To help you improve your health, why not Let a Ufit-NPB coach guide as you lead yourself on the path to a healthier lifestyle today ?

Health & Safety Tips When Your Exercising At Home

Wed, 29 Apr 2020 18:22:51 GMT

• Keep It Clean

○ Wipe down equipment & surfaces like you would at the gym.

○ Wash your hands before and after your workout.

○ And if working out with a partner keep a social distance.

• Be Tidy

○ It's your home! Put away equipment to prevent a tripping hazard.

• Watch Your Hands

○ Use the handles with putting dumbbells/kettlebells and other equipment away.

• Bacteria Block

○ In these times of COVID-19 it's imperative to wipe down your mat, equipment, and other fitness tools/gadgets after each use and regularly.

○ Keep hand sanitizer near to use during the workout.

• Pro-Advice

○ Work with a certified fitness professional like ACSM certified coach from Unified Fitness, NPB when creating in home workouts, for long-term support and motivation, and avoid social media or internet tips on improving your workout. Creating a workouts that suits your needs leads to long-term health.

• Warm Up & Cool Down

○ These critical components help you evaluate your body's status prior and post workout. Don't forget to do them both.

• Equipment Maintenance

○ Discard equipment, tools and gadgets that are worn, broken or may cause injury.

Love Your Heart

ufitnpb@yahoo.com (Nina ParkerBrison) — Thu, 23 Jan 2020 11:36:26 GMT

Love your heart everyday with sincerity. Your heart is the lifeline to longevity, feeling great and a happy life. Keep your heart healthy by being smoke free, eating nutritious foods, managing your blood cholesterol, exercising and controlling weight. And care for diabetes like a baby. Smoking affects the vessels that supply blood to your heart. Smoking contributes to atherosclerosis which is the narrowing and clogging of arteries that supply blood to the heart. Cholesterol is a fatty substance that is in blood. Low-density lipoproteins (LDL-C) and high-density proteins (HDL-C) carry cholesterol to and from cells. The lower the density of lipoproteins (LDL-C) the higher the fat in your body. Exercise regularly to help control your blood pressure. The pressure of blood on the heart's artery walls impacts how hard the heart works to keep you alive. Maintaining a healthy weight can reduce the risk of heart disease and other health problems. Maintain a healthy weight through diet, exercise and other regimens as needed. Any of the factors noted can contribute to heart disease which effects longevity. Learn to manage all these factors with the help of a Unified Fitness wellness coach. Call us today to book your fitness coach.

Aging Energized

Thu, 17 Oct 2019 17:30:27 GMT

Years of working, raising a family, supporting friends, caring for pets, maintaining material things and/or helping others can drain your energy over time. People reach for quick fixes such as unnatural solutions. Supplements, pharmaceuticals and energy boosters are quick fixes and can cause more harm than good. Many of these quick fixes can make you feel more tired once the affects wear off and because of that you become dependent. The last thing a person wants, while aging and experiencing hormonal changes, is unnatural solutions in their body to feel good. So, what can you do? Sleep (7-8hrs a night), remain active, focus on being well-rested, eat well, limit stress (get rid of negative people, places, work and things), socialize (relationships are crucial), perform strength exercises (3-4 days a week), perform moderate cardio (150 minutes or more a week), and alter your perception of aging. Love yourself “as you are”, it’s ok! Try to give your body what it needs using natural remedies instead of quick fixes.

Let's Keep Moving

ufitnpb@yahoo.com (Nina ParkerBrison) — Sat, 14 Sep 2019 19:32:05 GMT

Let's Keep Moving

Exercise is about more than muscle, aesthetics and sports. Exercise involves movement to help you remain functional. Functional? Yes, the ability to complete daily living tasks with ease. Functional movements are based on real-world situational biomechanics. Functional movements should include five primary movements: push, pull, hinge, single-leg, and rotational. Front lunges (single-leg) gives you strength to walk down the street or climb stairs. Push-ups (push) helps with putting things up high and getting up out of bed. Rows (pull) helps you open a car or house door. Squats (hinge) helps with getting in and out of chairs. Wood-chops (rotational) allow you to twist at the waist and to swing a bat or put something down next to you. Make sure your moving daily and performing the exercises mentioned above regularly so you can complete daily living tasks with ease.

Embrace Your Skin

ufitnpb@yahoo.com (Nina ParkerBrison) — Tue, 13 Aug 2019 22:38:01 GMT

Your Skin is Beautiful

Age 20, 30, 40, 50+ That's right! Your skin is beautiful. Each decade your skin becomes thinner, loses fat, loses elasticity making it less plump and smooth. One day you just happen to notice a new wrinkle, age spots, scars, dryness etc. And you learn that the Food and Drug Administration has approved only a few products for aging skin. So what do you? Embrace your skin. Embrace your physical changes. Care for your skin in the most natural way possible by eating well, drinking lots of water, limiting stress and getting 7-8 hours sleep every night. You are a person not a layer of skin. Your character has nothing to do with your skin. What you accomplished and overcome in life has nothing to do with how your skin looks. Your skin reveals a gift....that you were blessed to live longer than many people and had a chance to experience life. Wrinkles are a map of your life. Love all your skins changes. Be happy by embracing the whole you.

Feed Your Joints

Tue, 13 Aug 2019 21:28:30 GMT

Foods To Strengthen Joints

Joint changes are inevitable as you age. How you protect them can mean the difference between joint stiffness or flexibility. Joint stiffness or flexibility effects reliability. Certain forms of exercise help keep your joints flexible. However what you eat also impacts your joints well being. Foods such as berries, kefir, extra-virgin olive oil, nuts, turmeric, carrots and green leafy vegetables help with joint health. Drinking a lot of water daily, limiting sodas and juices and processed foods will make a big difference. A whole foods diet made up of mostly of unrefined foods (as opposed to pre-packaged products) will help support joint health. Consult with your physician to determine which foods are best for you. Talk with a medical professional if you’re having concerns, or need treatment for joint pain of any kind. Take control of your joints health.

Joints Oh My!

ufitnpb@yahoo.com (Nina ParkerBrison) — Tue, 13 Aug 2019 21:01:10 GMT

Pop! Snap! Click!

Pop! Snap! Click! Clunk! Crunch! and OUCH! As you age the lubricating fluid in your joints decreases, the cartilage becomes thinner and ligaments can shorten. As a result of these changes you lose flexibility. In addition, joint injuries can cause the decrease in lubricating fluid and thinning cartilage to advance more quickly. This is the reality of an aging body. How you handle the change can make a big difference on your quality of life. Make sure to stretch regularly to prevent aches and pains because it improves the flexibility of the ligaments that support the joint. Listen to your body since ordinary joint soreness can be treated by scaling back on ani activity, icing the joint, and taking over-the-counter anti-inflammatory medications. Include cardio and strength training regularly to help strengthen joints. Your joints are precious and help in your journey. Don’t let your changing joints put a halt in your daily living. Take care of your joints.