No Excuses Cafe ~ Let's Sit And Sip Awhile

True or False: People who eat chocolate live longer than people who abstain from it.


True



Explanation

Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.

I am a ferm believer in taking a morning walk I do it seven times a week for 30+ minutes. We don't have a car, we live downtown so I have to walk everywhere.

Edited by: CHANGING-TURTLE at: 8/11/2019 (15:18)

Benefits of Morning Cardio and Evening Weights 
By 1 UP Nutrition Athletes 
9/10/18 

Time is usually of the essence for people. In most cases, workouts are based around one’s day. In rare cases (people with the time to do so), the day is based around one’s workout. With that being said, some people have the time to work out in the morning and the evening. These “two-a-days” are uncommon for many, but for some they are a reality. 
When it comes to two-a-day workouts, some people attempt to lift twice a day. The downside to this approach is the body not having enough recovery time. If the body is not recovering properly, progress can be halted and even reversed, which could lead into overtraining. Overtraining has a multitude of issues beside stalling progress. 
Morning is an awesome time to get cardio in, especially cardio on an empty stomach. By doing some low moderate intensity cardio on an empty stomach, you are burning primarily fat. 
Cardio is great of course for fat loss, but also is good for (you guessed it) your cardiovascular system. Morning cardio will also help set the pace for your eating for the day by keeping your metabolism in check. Finally, by getting cardio done in the morning, it leaves more time for you to lift weights in the evening. 
Looking at lifting weights in the evening, there are some cognitive (mental) advantages. When you work out in the evening, the body is awake and rolling. The brain has been talking to the body the whole day, so communication is better established. What does this mean for you? It means you will feel a little more encouraged and mentally focused to lift. This of course means more intense and effective workouts. And remember, no need for cardio because you already did it this morning. So you can be more intent with the content of your lifting. 
So, if you find yourself with the time and ability to get a two-a-day workout in, keep the cardio for the morning and the lifting for the evening. This seems to be the best utilization of time and physical capabilities, because you are taking what the body is giving you for that day and using it for your gain.

The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine. 

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period. 

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else. 

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death. 

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.  

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people.  

Plus, you’ll burn more calories throughout the day just by having more muscle mass on your frame, which helps you maintain a healthy weight, Dr. Kraschnewski says. 

So if you’re already lifting, don’t retire your dumbbells.  

Want to start? Strength training can be safe for just about anyone, but if you’re over age 65 and inactive, talk to your doctor about any special precautions you should take, she says. Consider enlisting a trainer to create a program designed around any creaky knees or tight hips. 

Don’t think that your age will hold you back, though.  

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” says Dr. Kraschnewski. 

from MEN'SHEALTH.COM 
by Ali Eaves 
March 23, 2016
Edited by: LJCANNON at: 2/26/2019 

Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:

A - Getting vitamin D from sunlight, food and supplements
B - Taking a multivitamin daily
C - Eating a diet rich in calcium
D - Performing regular exercise


All of the above



Explanation

Osteoporosis is a potentially debilitating, yet preventable condition. Calcium and Vitamin D intake and regular, weight-bearing exercise are just a few of the ways you can prevent it. Get 31 more tips to strengthen your bones.

Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?

0 pounds
1/4 pound
1/2 pound
1 pound
2 pounds

Explanation
Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt. 

WooHoo! Lost my "prediabetic" title!

I hope your May is off to a Marvelous Beginning! I havent been here as much as I'd like, but I am still going to the Gym regularly, and the De-Crapifying of my house continues.
New Motivation -- The Youth Group at church is planning a Garage Sale in the Spring to buy new Playground Equipment. A Lot of my stuff will go there!!

I go for my yearly physical next month, and I'm eager to see how he reacts to my weight loss! I'm also hoping to lose my "prediabetes" label!

February must be my month to see Drs. I got 2 Cavities filled this morning. Just started being able to feel my mouth and feel safe trying to eat about 3 this afternoon, LOL!
Hopefully that is the end of the Medical Junk for at least a year!

Nice! Those coupons help a lot!

Realized a few days ago that it has been 6 Years since I got my eyes checked!! I'm noticing some small changes in my vision, so I went in yesterday.
The biggest thing was that there is the very Earliest Indication of cataracts. The Opthamologist wasn't concerned, she said I just need to be diligent about wearing Sunglasses (I am pretty good about wearing them, but I will do better).
My vision had changed enough to warrant new glasses, and I had a coupon for 50% off Frames, so my 6 Year Old Glasses got to retire, LOL!

In 2007, a research team from the University of Essex in the U.K. showed that even 5 minutes outside in a natural setting reduced symptoms of depression in 71% of the study participants.

❤I hope your Year is off to a Fantastic Start.
Even if it has been Bumpy, you CAN Start Now to make progress toward Your Goals.
One December 10, my husband received his reward for a Job Well Done. He fought cancer for 3 years with Confidence and Faith and A Smile. His Memorial Service was planned 95% by him and it was a Wonderful Celebration of his Life.
About all I had to do was add the Final Song and Communion.
Moving forward I will find a New Normal. I appreciate my Family, and Spark Friends more than I can say.

We all understand. Sending prayers your way.

Just want to let you know that I Love This Team, and I want to see us be the Most Active Spark Class Team in The History Of Spark. However, you may not see as much of me as usual in the next few weeks., and I want you to know WHY.
The past week or so has been crazy busy, with LOTS of chores and tasks that have to be done quickly.
My husband, Gary, is now on Hospice, dealing with the end of his battle with colon cancer. We have sold my car, his part of the Family Farm that was an inheritance from his Step Dad's (we sold it to a Cousin so it is still in the Family). We are also going to be selling his pick up ASAP. We bought a 2012 Jeep Compass to replace my 10 year old car that was not really dependable.
This evening a Friend who owns a Limousine Company donated her newest 12 passenger Limo for Gary, my Mom, our Oldest Son, and a friend of mine to tour the local Christmas Lights.
It was a Beautiful Night, but exhausting for Gary.

It may have been done just to "Get You Out Of The Way" but I bet it was a Special Time with your Uncle, and it was the seeds of a Good Habit!

Missed the challenge post, but walked anyway. As kids we always took a walk after dinner with our uncle. It got the kids out of the way while the ladies cleaned up the kitchen AND gave us time to chat with the cousins.

I got my walking in today! 133% of my step goal!

Roasted Root Vegetables from the Spark Recipe.
And one Cousin brought Coffee that he brought home from a Cruise to Hawaii a few months ago. It was pretty darn good!!

Edited by: LJCANNON at: 11/24/2016 (21:16)

I've got the veggie and relish tray! Celery, cucumber, carrots, pickles, olives, and gardiniera!

Getting the Coffee and Tea ready for all the Turkey Trotters tomorrow! What other Drinks and Snacks are You bringing?

True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis?

True

Explanation
A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants.

Get the Biggest Bang for Your Bodyweight Workout Buck
When You're Short on Time, No Equipment Needed
- By Jen Mueller, Certified Personal Trainer and Health Coach

It's Tuesday morning and you slept through your alarm because of a late night at the office. You missed your favorite spin class, so it's tempting to skip a workout for today and hope tomorrow's schedule seems a little better, right? Definitely not! Staying in a consistent fitness routine is one of the most important keys to long-term success. Got five minutes before your next meeting at the office or 15 minutes before pickup at school? There's a workout that's great for you. Just because you don't have your favorite cardio machine or set of dumbbells by your side, you can still get a challenging, effective workout anytime, anywhere.

Each of these timed bodyweight workouts contain both cardio and strength exercises. The exercises are designed to challenge multiple muscle groups and get your heart pumping. If you find an exercise you're unable to perform or is too challenging for your current level, you can modify or swap it out for something similar. For example, if you can do some but not all of the advanced exercises, use some of the beginner moves instead.

The Starting Line

Up the Ante

If you’ve been exercising for a while and are up for a challenge, try this advanced version, which includes dynamic moves that will maximize your output.

If you have 5 minutes…
10 pushups
10 bear crawls forward, 10 bear crawls back
20 alternating walking lunges
Repeat circuit 2 more times.
If you have 10 minutes…
Mountain climbers (1 min)
20 alternating one-legged squats
Burpees (1 min)
10 triceps dips
Repeat circuit 2 more times.
If you have 15 minutes...
Plank (1 min)
Front kicks with a squat (1 min)
20 single leg bridges
20 crab walks forward, 20 crab walks back
Repeat circuit 3 more times.
If you have 20 minutes…
Wall sit with calf raises (1 min)
High-knee running in place (1 min)
20 alternating Russian twists
Plank jacks (1 min)
Repeat circuit 4 more times.

Everyone has the same 24 hours in a day, but when you decide to put exercise at the top of your priority list, you'll find time no matter how hectic life may be. Even if you can't manage a long workout, finding a few minutes here and there throughout the day to squeeze in activities like the routines above is so beneficial. You'll get a burst of energy and sense of accomplishment to carry you through the rest of the day and keep you on track with your healthy living goals.

That sounds scary! I'm glad everyone's OK!

Hope everybody is having a Great Week so far. The Earthquake that hit Cushing, Oklahoma last night was about 2 hours from here. Although a lot of people around here felt it, there was no damage.

I agree!! He and Billy Graham are my Favorite when I'm looking for Inspiration.

I love Max Lucado's books! They're so inspirational!

Started a new Linda Goodnight Book today -- A Place To Belong.
I'm also reading Before Amen by Max Lucado

Lol What are the odds?

Funny Story ... Last week when I went to the Nursing Home to see my client, I stopped in the little library they have. I found a book by Linda Goodnight, the author of "The Christmas Child" which I read recently and LOVED!!
So, I borrowed that book, promising I would bring one this week to replace it. When I went in today, I actually took 3 Books, that I no longer want. When I set them on the table, I looked across the table and there lay ANOTHER Linda Goodnight book, LOL!!

Edited by: LJCANNON at: 10/20/2016 (21:27)

I've incorporated the Library Challenge into our "Its NOT All About The Scale" Team Forum. So Glad that you saw it. I'm hoping others will get Excited about it. I'd LOVE to run out of Team Goodies by the end of the month!!

I've never heard of the Library Challenge - is that something here on Spark?

I'm sorry to hear that your friend got hurt. :( I think it's awesome that you are going to walk for her! Keep up the great work!

Completed the Library Challenge yesterday, 9 Days early (see my Blog). I had planned on giving myself a Rest Day -- Doing only the Minimum 30 Minutes/10,000 Steps today.
Then I read a Friends post on Facebook. Today is the 9th Anniversary of her Dad's death from cancer, and she had planned to Run 9 Miles in his honor. However, due to an ankle injury, she is not able to Run. Or even Walk. So, I volunteered to Walk 9 Miles in his honor for her.
I'm at 2.5 Miles so far!

It's a New Week. New Chances To Be Amazing.

Edited by: LJCANNON at: 10/9/2016 (14:43)

I ran across this Quote this morning and wanted to share it as we complete the 2nd week of our Spark Journey together.
"Get off the scale!
I have yet to see a scale that can tell you how enchanting your eyes are. I have yet to see a scale that can show you how wonderful your hair looks when the sun shines its glorious rays on it. I have yet to see a scale that can thank you for your compassion, sense of humor, and contagious smile. Get off the scale because I have yet to see one that can admire you for your perseverance when challenged in life.
Get Off The Scale!
You are beautiful. Your beauty, just like your capacity for life, happiness, and success, is immeasurable."

~ Steve Maraboli ~

Lol Fidgeting definitely is a big part of my life.

Many days the majority of my Steps come from Pacing or walking Laps at Work. It's getting to where I can't do Anything standing still, LOL!!

Didn't get tons of fitness in, but luckily I did some pacing at work. :) This week i have to knuckle down - I have a birthday party next week.

Walked a little over 2 Miles this morning. Drinking Water before my Coffee this morning.
What are your Plans for Today and the Weekend?

So Glad to see you all!! Today was National Coffee Day. I had a Free Coffee at McDonalds, but the rest of the day, I drank. Water, V-8 Juice, and Water.
Today was my Bike Day, and I did a little over 8 Miles on the Recumbent Bike at the Gym before work.
Hoping you have Great Plans for the weekend!!

Hello Everyone!! Back on SP after having fallen off of the wagon! :-) I have 24 pounds to go and have lost a total of 60 lbs in 18 months. Looking forward to meeting everyone!!!

Ann

I loved iced coffee and iced tea. I am presently experimenting with "cold brew"! I MUST drink more water... that is a challenge for me!

My Drink of Choice is Coffee. Followed by Water, Green Tea and Milk (not together, LOL!).
Stop by often for drinks and to share what is going on in your life.