Physical Education

Lifetime Fitness & Wellness Center

Fitness Tips

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Friday, March 12

Exercise IS medicine. Every year there are 250,000 deaths due to lack of exercise. Diseases like high blood pressure & diabetes both can improve with exercise and a healthy diet! Exercise adds up . . if you can only do 10 min it's 10 min more that you did do!

Thursday, March 11

Blood Pressure . . do you know your numbers? 1 in 3 adults have high blood pressure. It is very hard on your body to have it and NOT treat it. Many folks do not like taking daily medication but the benefits are undeniable! Next time you are waiting at the pharmacy, check your BP and know your numbers.

Wednesday, March 10

Struggling to keep proper form doing a push-up? Did you know you can do them against the wall!? Great way to get started. Place hands at shoulder height and width. Walk back so your heels are just off the ground. Keeping your body straight "fall" into the wall and push away. This is a wonderful way to get started!

Tuesday, March 9

Tree Pose. Improve your balance by standing on one foot and placing the sole of the other foot on the inside thigh of the standing leg. Find your balance. Hold on if yoiu need to, if you keep practicing you won't need to for long! Switch sides.

Monday, March 8

Protect your nugget! Okay you get ONE brain. There are sports specific helmets for a reason. . use them. Helmets are very important for skiingand snowboarding, and practicing safety will extend your snow season.

Friday, March 5

Going for that check-up? Take time before your visit to write down all of the vitamins, and supplements you are taking. Many interfere or affect medication. If your doctor is not sure, consult your local pharmacist. Consults at the pharmacy are free and these are very knowledgeable professionals

Thursday, March 4

H2O to go! Take water with you. Carry a bottle at all times, it will help you to not get a soda and you can meet your daily requirements a little at a time.

Wednesday, March 3

Smile! Smiling at someone new today will be good for their heart, or yours.

Tuesday, March 2

Balance. .  .use it or lose it! Check your balance . . stand on one foot, see how long you can stand before your topple; when you get that doing better, try closing your eye while on one foot. The point is you have to challenge your balance and not take it for granted, plus it will help reduce falls as you age.

Monday, March 1

Resist snacking after dinner by immediately brushing your teeth! You will be less likely to to want to repeat the process and it will help you wind down for the night.

Friday, Feb 26

Add spice to your life! Getting family to eat veggies can be a good challenge. Try using salsa or a dip as a topping. If you dip 'em do not double dip give each person their own small dipping container. Sometimes just adding a dash of a spice helps too!

Thursdays, Feb 25

Going to the market tonight? Get some fruit (or dried fruit) for that mid-day snack craving. It will keep you away from the vending machine and you will get the benefits of the antioxidants and fiber too!

Wednesday, Feb 24

It's all about the color! When you build your dinner plate (or any meal) think of it like a paint palette, the more color the better! Foods with strong colors have more antioxidants!

Tuesday, Feb 23

Your world starts from the ground up . . invest in GOOD shoes for your physical activity. When you purchase athletic shoes you do not ever need to "break them in" if they are stiff or not perfect, try another brand. Be specific in the type of shoe with the activity. I know the good ones cost a bit more but it's your feet and they are worth it.

Monday, Feb 22

Eating before a workout? If you want to - keep it light. Try to stick to 200 kcals or less. You will burn the MOST kcals up to 2 hours after you are done exercising. My favorite post-exercise snack, chocolate milk! A nice pairing of carbs & protein for the maximum caloric usage.

Friday, Feb 19

Portion Distortion! Do you know what a portion of protien (meat type) should look like?
A deck of cards will represent a serving of chicken, fish or even beef! Too much protein is not healthy but you do need it, just don't go overboard.

Thursday, Feb 18

Stress getting you? Traffic? Try turning off the tv and any other outside sound. Take a slow deep breath. If you are not driving put your hands on your waist and when you breathe in feel the expansion at your sides. Exhale through your nose to a slow count of 5. This will help you relax and is sometimes as good as a longer time out.

Wednesday, Feb 17

Eat Less, Chew More! Sit Less, Move More! Frown Less & Smile More!

Tuesday, Feb 16

Trying to fit it in? Cannot stay committed to your workouts? Try setting the same time aside EVERY day and do something. Can be 5 min of jumping jacks, abs or even going for a good brisk walk for 20 min. Remember! Exercise adds up like spare change, get it started and stick with it . . and for more fun, invite a friend!

Thursday, Feb, 11, 2010

A little bit every day helps! Exercise adds up like spare change. Do something every day no matter how big or little, it all counts!

Wednesday, Feb 10, 2010

Keeping your children active will not only improve their life, their lifestyle but also helps to build self-esteem, teamwork and they will focus better in school.

Tuesday, Feb 9, 2010

Fit It In! Why take the elevator when you can walk the stairs? Try 2 at a time. Great for your legs and bum. To be safe, when going down stick with one at a time.

Monday, Feb 8, 2010

If you get a cough and still have to work or be out in public, make sure to cough into your elbow! Spare yourself and others from the germs.

Friday, Feb 5, 2010

Trouble sleeping? If you find yourself counting sheep at night and are still awake after 30 minutes, get up and try some yoga postures. If you are not sure what to do try some meditation or even listening to some soothing tunes. Try to clear your mind and not solve tomorrow's or today's problems.

Thursday, Feb 4, 2010

Need an ice pack quick? Grab that cold soda out of the frig or from your lunch box. Works great when you have no access to ice.

Wednesday, Feb 3, 2010

Inner thighs weak? Try seated in a chair with a sports ball or 4-square ball between your knees. Sit up straight and tall and squeeze slowly for a set of 12, then a quick set of 12. Repeat this twice.

Tuesday, Feb 2, 2010

Runners & Joggers - do you have trouble relaxing your hands while you are running or moving? Try holding an old cadboard toilet paper roll in your hands while you run. You will crush it if you squeeze too hard and you will eventually get to a loose grip, therefore relaxing your hands.

Monday, Feb 1, 2010

Meatless Monday - swap today's burger for a grilled portabella mushroom (30 kcals). Pile on a tomato and some greens and enjoy a meatless substitute for just one day! It's not just a savings on grease and oils . . but also on calories!

Friday, Jan 29, 2010

Scrambled? Over Easy? No matter how you like them eggs can be a wonderful source of protein and vitamins A, B, D & E. Use proper safety when handling the eggs raw making sure to wash your hand after handling them.

Thursday, Jan 28, 2010

Is Sugar Free better? Just because it sounds healthy, does not mean it is! By all means if you are diabetic go for sugar-free, but read the labels. Often the fats/oils and things like sodium are increased a LOT to improve the taste after removing the sugar.

Wednesday, Jan 27, 2010

Blood Pressure - do you know what yours is and why high blood pressure is called the "silent killer"? Know your numbers! Many of us walk around without knowing our blood pressure is high. This can cause great stress and even damage your bood vessels and organs. Those machines in the pharamcy DO work and are pretty accu...rate. Better to treat than go around with this condition!

Tuesday, Jan 26, 2010

Planning saves calories? If you put some nuts, fruit (dried or fresh), or even a sports bar you will be prepared for that mid-morning snack or that mid-day low . . or both! This will not only save you money but kcals from getting something from a vending machine or fast food. Keep it healthy with a little planning, you will have better energy and nutrition.

Monday, Jan 25, 2010

Morning, noon or night- need a quick pick me up? Head to a glass of low-sodium veggie juice! Good calories, long lasting energy and it will satisfy your hunger pangs.

Friday, Jan 22, 2010

Great Grapefruit! Side by side both the pink and white grapefruit both have the same amount of calories and vitamin C. The pink grapefruit have more beta carotene, almost 40x more!

Thursday, Jan 21, 2010

Helmets are not just for kids. Reduce your chance of a brain or head injury by 85%. Protect your "egg" (brain) when biking, snowboarding, skiing, rollerblading . . etc.

Wednesday, Jan 20, 2010

Peanut Butter - although a wonderful source of protein has a lot of fat. One serving size is 2 tablespoons which is the size of two (2) ping pong balls. Don't go for portion distortion!

Tuesday, Jan 19,  2010

Morning Fitness is a great way to not only jump start you day, improve your energy but also fires up your metabolism!

Friday, Jan 15, 2010

Quick Switch! When snacking, try using your less dominant hand. You will actually eat less snacks this way!

Thurs, Jan 14, 2010

Supersize you? If you do not want to supersize your body, make a promise TODAY that you will not supersize your fast food meals - ever. This will help reduce fat and caloric intake.

Wed, Jan 13, 2010

Are you nuts? Walnuts may help to reduce cholesterol - especially the "bad" LDL that is most like to do damage to coronary arteries. Keep control of your portions. Nuts are high in protein but can also be high in calories.

Tues, Jan 12, 2010

Feeling stressed in the new year? Give yourself 30 minutes daily of something fun that you enjoy doing (i.e. take a walk, talk to an old friend, play with your pet, read a good book, watch tv, visit a friend) . . something that is just for you to "take you away" for 30 minutes. When you are done you will find it easier to think positive thoughts and get through the rest of the day.

Mon, Jan 11, 2010

Winter Squash are available NOW in your local grocery store or farmer's markets. They are packed with Vitamins C & A, potassium, dietary fiber, and manganese too! They are loaded with a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6. Easy to cook and tasty too. Time to get 'squashed"!

Wed, Dec 23, 2009

Afraid of the Flu (me 2!) To avoid getting sick in this cold weather time of year, wash your hands! Sing the alphabet song . . a friend tells me he tries to sing it backwards! And remember it is not just the soap and hot water helping but also how you wash and make sure you don't miss a spot.

Tues, Dec 22, 2009

Interesting Intervals! Add cardio intervals (I call them cardio bursts) into your cardio routine or into your strength training program. Althernate short, moderate intensity bursts of cardio into your longer cardio sessions, or between every 2 or 3 strength exercises. Keeps in interesting and fun AND you burn more calories over all!

Mon, Dec 21, 2009

Celebrate the Season! For a different  version of your candy jar - try dried fruit and nuts. I prefer dried cranberries and almonds. other like walnuts . . there is a variety of dried fruits available mix it up, make it festive AND healthy!

Fri, Dec 18, 2009

Grapefruits and Medications. Did you know that with some medications too much intake of grapefruit will interfere. Consult with your physician or pharmacist to see if the could be a risk with eating grapefruit.

Thurs, Dec 17, 2009

For my meat eater FB friends . . trim the fat from your meat before you eat. This can cut your fat intake by as much as 50%! So take a moment and cut it off! You don't need it and it will only hurt you.

Wed, Dec 16, 2009

Having trouble getting your workout in first thing in the morning? Try setting your workout clothes by your bathroom or somewhere you can see them when you first wake up. Not only will it be easier to get going they are a silent reminder to take care of yourself.

Tues, Dec 15, 2009

Snack Control! When you get home from the grocery store with a bag of chips or cookies or whatever your fav snack is - bag 'em up! Split the snacks into portion sized bags. That way when you have a snack attack, you can just pull the correct portion size and not be tempted by the whole bag.

Helmets are not just for kids! Reduce your change of a head injury by 85% whether you are biking, snowboarding, rollerblades etc . . protect your egg!

Physical Education Building: PE 6
Contact: CJ Jones
Phone: 408.864.8505 or 408.864.8594 (office)


Last Updated: 7/14/10