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LYNNE BRICK'S TOP TEN FITNESS TIPS- Be Heart Smart #1

1. Equal Opportunity. Heart disease, America's number 1 killer, provides equal opportunity. 1 out of every 2 women (or men) suffers from heart disease. If you have a family history of heart disease, regardless of your gender, be sure to have regular medical exams, reduce stress, stop smoking and of course exercise your heart!	2. Something to Chew On... Curb cravings by choosing "crunchy" foods that force you to chew. Healthy choices such as raw carrots, celery, broccoli florets, cauliflower, and sliced peppers are low-fat options that can help you burn more calories simply because they require more energy to chew! P.S. Fresh "naked" veggies are an excellent source of essential nutrients such as anti-oxidants, minerals, and fiber, which help fuel your body and your heart.
3. Lighten up! Ancient Greeks believed that humor was essential to the healing process. Studies now show that it's no joke... laughter is strong medicine! People who overreact to stressful situations appear more likely to have heart trouble, but those who laugh... last!	4. 2,000 Steps A Day can help keep the Pounds Away! According to the National Weight Control Registry, if people walk an extra 2,000 steps, or about 1 mile a day, they would stop gaining weight. In as little as 15 minutes, you can take a step in the right direction. Preventing weight gain as well as debilitating diseases associated with obesity can help to save your life!
5. BREATHE! Stress encourages the release of the "fight or flight" hormone, cortisol, which causes fat to be deposited in specific areas as your body's natural defense mechanism. Defy stress with deep breathing exercises. (Fill your lungs completely for 4-6 seconds, hold for 2-4 seconds, and exhale slowly for 6-10 seconds through pursed lips, as if you are kissing someone.) Deep breathing will help you to rejuvenate your mind, relax your body, and restore your energy!	6. Middle Management. Fat around the middle has been linked to be more of a health problem than fat in other places. Even if your health risk is low, a high waist circumference may be a warning sign that you should eat healthy and exercise. What's considered high? For females > 35 inches and for males > 40 inches. Manage your middle to manage your health!
7. Heart Muscle Moves. The American Heart Association recommends that adults not only exercise their heart with cardiovascular training 4-5 times per week, but also with strength training at least 2 times per week. Strength training simply means that you make your muscles work harder than they normally do. The good news is that your muscles do not mind if you lift weights, use a 1-½ inch thick rubber band, or do exercises with your own body weight against gravity. Even power yoga and pilates can help strengthen your heart muscle.	8. When in Doubt, Check it Out. Most know the classic signs for a heart attack: uncomfortable crushing pain in the chest, which spreads to the shoulder, neck, or arm. Many however do not realize that the symptoms of heart attack may be unique to women: atypical chest pain, stomach or abdominal pain, nausea or dizziness without chest pain, unexplained weakness or fatigue, back pain, or palpitations. Any sign or symptom if ignored could be fatal. When in doubt, be sure to have your heart examined by your doctor.
9. Know Your Numbers. Knowledge is a powerful prevention tool. In order to help prevent heart disease, you should know: 1. Your body composition (% body fat) 2. Your cholesterol levels (HDL, LDL and total) 3. Your blood pressure. P.S. Did you know that cardiovascular disease killed almost twice as many women than all forms of cancer combined?	10. Don't Wait to be a Healthy Weight. 65% of the American population now suffer from the disease called obesity. The following tips can help you get to a healthy weight: 1. Avoid foods high in saturated fat, 2. Limit salt and alcohol intake, 3. Eat a balanced diet from all food groups, 4. De-stress, and of course, 5. Exercise regularly. If you need help, go to a pro. A certified personal trainer can help you achieve your weight-loss and life-style goals.