Tools

Some of the Best Anti-Inflammatory Foods

Some of the Best Anti-Inflammatory Foods

Try these foods to help your body heal faster, reduce pain, and increase your longevity. The best anti-inflammatory foods-1

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How To Set Goals

We can’t be successful unless we know what we want.  Next, it’s important to know why and when you want it.

I’ve found when we know what we want, example, “to be healthier”, and then make a goal to eat healthier, train smarter, and think differently, we are more likely to be successful.  Try it…

How To Set Goals

How to set goals.001

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Health Tracker

The Health Tracker is a simple, yet powerful tool that will help you stay accountable and on track. The goal is to track your progress daily.  You will be given 5 points for every task you accomplish. Shoot for a total of at least 5 points per day and 35 points per week.

PLEASE READ- you must open the health tracker with the latest version of Adobe Reader on your computer and the app for your smartphone. Download Adobe Reader here, free >

Instructions:

Weight Loss- weigh yourself once per week, preferably on Monday morning, and check off your weight status

Nutrition- When you eat a healthy meal, click the nutrition box for that day

Exercise- When you do at least 20 minutes of exercise per day, click the exercise box for that day (Goal, 20 minutes per day, 5 times per week)

Journal- Keep a daily journal. I recommend you write your food, workouts, goals, and what you’re grateful for, each evening. When you do, click the box for that day.

Water- drink at least 6-8 glasses of water per day, or 1/2 your body weight in ounces. When you do, click on the water box for that day

PK Health Tracker

* You must save the tracker, then open it with Adobe Reader, or it will not work.

**If you have the option to “open with different viewer”, click on Adobe Reader.

 

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How Much Protein Should You Eat?

How Much Protein Should You Eat?

Also, see how many Carbs and Fats you should be eating…

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The Best Carbohydrates

The Best Carbohydrates

Knowing which carbohydrates to eat is like keeping up with the flavor of the month; it’s confusing and constantly changing. I gathered a great list for you. Click on the link below to download ” The Best Carbs” list. You can also go the Club Page, look under “Downloads” to the right and click on [...]

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Target Heart Rate Guide

Target Heart Rate Guide

Use this tool to exercise right and maximize health benefits.

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Fit Lifestyle Map

Fit Lifestyle Map

This map will help you get and stay motivated, and uncover why and how you may be sabotaging your health.

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Fit Lifestyle Tracker & BMR+

Fit Lifestyle Tracker & BMR+

The tracker will help you master your calories and a healthy weight, for the rest of your life!

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Menu & Calorie Secrets

Menu & Calorie Secrets

On this page you’ll learn the essential basics of your healthy menu.

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Stretching Guide

We should definitely be stretching everyday to prevent injury and maintain flexibility.  But when is the best time?

As a physical therapist I’ve always told my clients to do a gentle 5 minute warm-up, do your workout,  then stretch. If you’re playing a sport, then warm up, stretch, play, then stretch again.

I don’t stretch before my band workouts or runs.  I do stretch after every workout and during runs, when my iliotibial band tightens up.

Here are some essential stretching guidelines:

  • Stretch your legs and spine everyday to maintain good joint health.
  • You should feel a gentle pull, not pain while stretching.
  • Hold each stretch for 30 seconds and repeat 3 times.  Stretching seems to have the most benefit after a workout when the muscles are warmed up.
  • If you are a runner and already stretch before or after, keep doing that.  Studies show more injury if you change your stretching routine.

Why Stretch- It will help you maintain joint range of motion and bath the joint in beneficial fluids. If we don’t consistently take our joints through their full range we will lose flexibility as we age and be more prone to injury.

5 Key Stretches >

Watch this neck stretching video >

Watch this back stretching video >

 

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