Posted by Total Body Wellness on February 14, 2022 in Wellness Blog | Comments Off on 10 Health Benefits to Love!
Happy Valentine’s Day to all of you!?
On this day of love I wanted to share with you 10 health benefits to love! To be clear according the health and Humans Services department, this research has been done on satisfying, long-term relationships.
Fewer doctor’s visits.
Less Depression and Substance Abuse.
Lower Blood Pressure
Less Anxiety
More natural pain control.
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Fewer Colds
Faster healing
Longer Life
Happier Life.
Did we need another reason to love being in love? ?
Posted by Total Body Wellness on February 8, 2022 in Wellness Blog | Comments Off on Which is better for weight loss, cardio or strength training?
Though both forms of exercise are important and I would encourage you to do both for your health, it really is a misconception that cardio is better than strength training when it comes to weight loss.
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It all comes down to the fact that weight/strength training builds muscle and muscle burns more calories than fat. Up to three times more according to some studies. So if your body has more muscle you will automatically burn more calories throughout the day.
Another great thing is that after a strength training workout, your body will continue to burn more calories for the next 24-48 hours as it is working to repair stressed muscle tissue. This is called the “after-burn”. Also, the more oxygen you use both during and after a workout, the better the afterburn. (Yet another great reason to BREATHE and not hold your breath while working out.)
Of course eating right also helps us to loose weight however, if you are watching your diet AND strength training together, you will maximize your results.
Some side benefits of strength training is that it helps to improve your posture, helps your endurance, builds your strength and reduces your chance of injury.(if exercises are performed correctly.)
It also can boost your heart health, improve cholesterol and increase your bone density.
Best of all, you don’t need any special equipment to strength train: bridges, push-ups, lunges, planks, squats, zoom Pilates matwork or Gyrokinesis classes are all great ways to get started without having to go to the gym.
I’d love to hear from you and find out what you do each day to get some strength training in.
Posted by Total Body Wellness on February 1, 2022 in Wellness Blog | Comments Off on It’s Heart Health Month!
Once again it is Heart Health Month! It has been a long couple of years of this pandemic and many of us have taken to the home desk for work and couch and Netflix to pass the time.
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With DoorDash, UberEats and Instacart, we don’t even have to leave the house at all. In other words, all this lack of movement cannot be good for our hearts.
Just a reminder to get up and move today and everyday. Remember even just 10- 15 minutes a day can really help. But you don’t even have to exercise for that amount of time. If you are on a phone call, talk standing up or walk around the room while you are talking. Take breaks throughout the day and just walk outside or take Fido for a short walk. These little things add up.
Other things that can help you with a healthy heart:
If you smoke or someone in your household smokes, quit and/or encourage your family member to quit.
Choose good nutrition. A diet that emphasizes vegetables, fruits low-fat dairy, poultry, fish, legumes, nuts and whole grains will help control not only your risk for heart disease but for diabetes, obesity, and high blood pressure just to name a few.
Limit your alcohol. drinking too much can raise BP, increase stroke, cancer and other diseases. Excessive alcohol consumption can also contribute to suicidal thoughts and accidents.
Get enough sleep. Try to go to bed and wake up at the same time every day to set your internal clock. Also, try not to use your devices 30 minutes before you go to bed.
Reduce stress. I know this is easier said than done and especially now with the pandemic but really try to find something that helps you to relax: take a walk, read a good book, meditate, exercise, stretch, talk to a friend, watch a funny movie or listen to a light-hearted podcast.
Laugh! Remember, laughter is the best medicine of all. Here’s to a healthy and happy heart!
Posted by Total Body Wellness on January 17, 2022 in Wellness Blog | Comments Off on Have Faith and Honor Martin Luther King
“Faith is taking the first step even when you don’t see the whole staircase.” – Martin Luther King
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This particular quote of the many belonging to Martin Luther King can really be about doing anything in our lives. Today, as we honor him with this Holiday, perhaps we can apply it to our health.
Often it is so hard to take that first step because the results seem so far off. Whether this has to do with eating better, exercising, trying an alternative method of wellness, getting more sleep, drinking more water or simply going to visit our primary care doctor, the best way to begin is to take that first step and remember these words from Martin Luther King.
Posted by Total Body Wellness on January 9, 2022 in Wellness Blog | Comments Off on We Can Still Donate Blood During This Pandemic
More than 50 years ago — on December 31, 1969 — the president of the United States signed a proclamation designating January as National Blood Donor Month (NBDM). This observance was meant to honor voluntary blood donors and to encourage more people to give blood at a time when more blood is needed.
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According to the American Red Cross they are experiencing the worst blood shortage in over a decade. This shortage has actually forced some hospitals to defer patients from major surgery and organ transplants.
Right now it is understandable that people are weary of donating with Covid-19. But the Red Cross has several guidelines in place.
Most importantly, according to the Red Cross, there is no evidence that this coronavirus can be transmissible by blood transfusion .
If you have received a Covid-19 Vaccine, you will need to provide the name of the manufacturer of the Vaccine that you received. You are encouraged to bring your vaccination card. If you do not know what type of Vaccine that you received, you must wait two weeks before giving blood.
Also, it is the top priority of the Red Cross to be as safe, clean and sterile as is possible and they are following the FDA blood donation eligibility guidelines for those who have received the Covid-19 Vaccine. If you think you may need a blanket, please bring your own and please wear a face mask regardless of Vaccination status and of course only donate if you are symptom free and feeling well.
If you are interested in donating blood during this time of exceptional need. Please visit www.redcrossblood.org to see eligibility requirements and find a donation site near you and make an appointment.
“We are linked by blood, and blood is memory without language.”
-Joyce Carol Oates
Posted by Total Body Wellness on January 3, 2022 in Wellness Blog | Comments Off on Here’s to 2022
Happy New Year! Thank you so much for continuing to be a part of this community. One of my New Year’s goals is to be more consistent with my posts. I would really love to get your feedback and make sure that we are including everything that interests you wellness wise.
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Yup, I did say New Year’s goals. I don’t really like to make resolutions but I like to make goals. Things that I can accomplish this year as well as things I can do to make me the best version of myself. A never ending journey for sure.
I actually love making goals. I like to write them down, separate them between, business, personal and acting. I spend weeks writing and rewriting and then print them out and read them every day. The best part of course is when I can check something off as completed.
I know not everyone shares my enthusiasm for goalsetting so I want to share a poem that Dear Abby always posts at this time of year. It is adapted from the original credo of Al-anon and I really like it. If we can do each of these things even just for a day, it would definitely help to make 2022 a great year!
JUST FOR TODAY, I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all my problems at once. I know that I can do something for 24 hours that would overwhelm me if I had to keep it up for a lifetime.
JUST FOR TODAY, I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds, I will chase them away and fill it with sunshine. Just for today.
JUST FOR TODAY, I will accept what is. I will face reality. I will correct those things I can correct and accept those I cannot.
JUST FOR TODAY, I will improve my mind. I will read something that requires effort, thought and concentration.
JUST FOR TODAY, I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path, and I’ll not speak ill of others. I’ll show up, speak softly, and not interrupt when someone else is talking. Just for today, I’ll refrain from improving anybody but myself.
JUST FOR TODAY, I will do something positive to improve my health. If I’m a smoker, I’ll quit. I’ll eat healthily — if only just for today. And not only that, I’ll get off the couch and take a brisk walk, even if it’s only around the block.
JUST FOR TODAY, I will gather the courage to do what is right and take responsibility for my own actions.
(And I added one more that is so important)
JUST FOR TODAY, I will love myself, respect myself, treat myself as the child of God that I am.
Happy New Year everyone!
Posted by Total Body Wellness on October 11, 2021 in Wellness Blog | Comments Off on October is Breast Cancer Awareness Month!
If you haven’t heard, this month is Breast Cancer Awareness Month. There is a 1 in 8 chance of a woman being diagnosed with breast cancer in their lifetime. And according to a proclamation from our President, 281,550 people will be diagnosed this year. 2,650 of them will be men. 
A whopping 70% of diagnosed women have no known risk factors. This alone makes a great case for getting screened.
The American Cancer Society recommends an annual mammogram beginning at 45 and a mammogram every two years beginning at age 55.
Early detection is one of the most important strategies for treating breast cancer successfully, and regular screenings are the most reliable way to detect it early.
My beautiful mama passed away from metastatic breast cancer after being in remission for 5 years. Initially she noticed a lump on her breast but was afraid to get it checked because she suspected cancer. Who knows if she had checked it sooner if the cancer would not have spread to her spine? She did have amazing doctors though and I am incredibly grateful to them. However, she really struggled in the end and I would not like anyone to go through that. 
Let’s all make that call to get screened and continue to make self examining a part of our day. (Self-screening is especially important for men as routine mammograms are not offered to men.)
Wherever you are, there is sure to be a walk for breast cancer this month whether in person or on zoom. In Albuquerque, Making Strides of NM is October 30. Find out what is going on in your community by going to www.info-komen.org or www.cancer.org
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Posted by Total Body Wellness on September 27, 2021 in Wellness Blog | Comments Off on What do you do when you realize that you are not in control?
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As human beings, we have a fundamental desire for certainty and control.
Studies actually show that the more in control we feel about achieving the outcomes we desire, the better our well-being.
We like to believe we are in control because if we are not in control of our lives, then someone else is. This next study is very sad (and I believe, even cruel) but really proves how important having some sort of control in our lives is: In this study of a home for older adults, researchers gave the members of one group control over which plant to grow in their room and which movies they could watch. The other group was denied that control. In the 18 months that followed, the death rate of the second group was double that of the first.
We really don’t like to feel as though we are being controlled and when we control others, it generally creates conflict. What’s more, trying to overly control outcomes of which we may not have any control at all, sets you up for disappointment, sometimes depression and can even increase your Blood Pressure.
The desire to control outcomes lowers happiness. When we want to control something so badly, we are likely to sacrifice other things that make us happy. As we have seen, it can negatively impact our physical and emotional health but it can also negatively impact our relationships.
So how do we let go of this incessant need to control every aspect of our lives? We realize that there are somethings we can control and there are some things that we absolutely cannot control. We do our best and then we leave it in God’s hands. And we trust. But it is so hard to do.
My mom used to always say “Let Go and Let God” and then she would proceed to worry herself silly but she tried and that is really all we can do. I try very hard to surrender to God but it is soooo hard. In fact, I got the idea for this post today because I am feeling especially sorry for myself and thinking that I have no control over one particular aspect of my life. But I will keep on trying.
I am reminded of the Serenity Prayer:
God Grant Me the Serenity to
Accept the Things I Cannot Change,
To Change the Things I Can,
And the Wisdom to Know the Difference.
Posted by Total Body Wellness on September 20, 2021 in Wellness Blog | Comments Off on Text Neck!
Do you think texting and zoom calls and google meet ups are a pain in the neck?
I mean this literally. If you are experiencing neck, upper back and shoulder pain, you could be suffering from “text neck.” “Text Neck” does not necessarily come from just texting. It is a term used when the above symptoms might be related to the improper use of mobile devices and even desk computers.
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Our heads weigh about 15 pounds and , the weight of our head is balanced on the neck.
When you flex your neck (drop your head forward/sideways or back) the demand on your neck muscles increases substantially.
Studies show that for every 10 degrees of flexion, the force on the neck increases 10 pounds. So if your head is dropped (neck fully flexed) looking at your phone, this could put about 60 pounds of force on your neck. The same can happen if your desk chair is too low and you are looking up at your screen bending the head back.
sixty pounds of force!! So essentially you have the weight of an 9 year old child on your neck.
No wonder your neck and shoulders hurt!
So what can we do to help with the pain? Neck stretches are super helpful and you can find some on my YouTube channel Total Body Wellness Pilates and More. Also prevention is key. Move your desk chair so your computer is eye level. So you are neither looking down or up, When you look at your phone, bring it up to your eyes as opposed to dropping your eyes down. A platform or stand is great for reading on your tablet or kindle or even for an actual book.
Just keep practicing better positioning and continue with your stretches and this should help to alleviate your symptoms within a couple of weeks.
Posted by Total Body Wellness on May 3, 2021 in Wellness Blog | Comments Off on May is Mental Health Awareness Month.
Now more than ever people are struggling with depression, anxiety, abuse and trauma. During this month and always we should make our mental health as well as the mental health of those we care about a priority.
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There are many ways to boost your mental health such as exercising, getting enough sleep, deep breathing, eating right and being in nature.
These are all great things for us to do every day but when you are struggling with anxiety, depression, abuse and/or trauma, these things are most likely the last thing on your mind.
So if you are struggling, please reach out to a friend, a mentor, a therapist, a family member and talk to them. And if you think someone might be struggling, please reach out to them. Start a conversation and let them know that they are not alone.
Please don’t wait to let someone know that you care and that they are important to you. And most importantly, please don’t be afraid to ask for help.
