Body By Design, LLC.

Happy 4th of July/Independence Day!!! I pray for a fun and safe holiday for all Americans!!

Thursday, September 7th
Daily Thread ❤️
🥵Sunny. Near record high temperatures. High 106F. Winds SSW at 5 to 10 mph

I'm sorry that I haven't posted in awhile, but here is a good one for a comeback.
Know your "WHY"! Just as important in the world of fitness as it is in any other part of your life. I don't remember who originally coined the phrase "If your why doesn't make you cry, it's not big enough", but so true!!! You "why" is what drives you, it's what gets you to the gym on those days you aren't feeling it, or helps you adhere to your nutrition program when you feel like going wild at the buffet. This video explains it better than I can through this post, enjoy!!!!

I love Michael Jr.!!

Know Your Why | Michael Jr. Comedian Michael Jr. goes Off the Cuff at live comedy show and uses this completely improv moment as a great illustration for knowing your why and purpose in...

It’s been a bit since my last post, but still here! Today is all about Osteoarthritis. This form of arthritis is the most common form of the disease affecting millions worldwide. A mainly age-related disease, it primarily damages joints in your hands, knees, hips and spine and occurs when the protective cartilage that cushions the ends of the bones wear down.
Common risk factors are age, overweight, s*x (women are more susceptible), genetics, repeated stress on a particular joint, and certain metabolic diseases. Symptoms usually develop over time and gradually worsen and include pain, stiffness, swelling, the feeling of grating, and loss of flexibility.
This disease cannot be reversed, but can be managed through certain treatments, staying active, and maintaining a healthy weight. As always, please visit your doctor if you have any concerns about this disease. Have a great weekend and enjoy the great weather we have in store!!!

I wanted to talk about Cardiovascular Disease(CVD) this week because it effects so many people. In fact 2019 statistics show 17.9 million people died worldwide from some form of CVD, the vast majority of which were from heart attack and stroke. Although the risk of serious problems or even death cannot totally be eliminated, lifestyle changes such as adopting a healthier diet, and exercise program can manage and/or prevent many CVD’s (statistics from WHO website).
Cardiovascular disease is actually a broader term that encompasses many other diseases effecting the cardiovascular system such as stroke, heart attack, and various other diseases of the heart. Many of the known risk factors are age, s*x, family history, smoking, excessive drinking, unhealthy diet, high blood pressure/cholesterol, diabetes, overweight, and stress.
Aside from medication, the best methods of prevention are to not smoke, minimize alcohol intake, maintain a healthy weight, exercise 30 minutes a day/5 days a week, eat a diet low in salt and saturated fats, get a good night’s sleep(7-9 hrs), manage stress, BP, and cholesterol. I realize it can be a tough road to make some of these lifestyle changes, but you don’t have to make the journey alone. PM me if you’d like to discuss this or any other health or fitness related subject. Happy St. Patrick's Day and have a great weekend!!!

It's looking a lot like Vitamin D this week. Although people of all ages need to ensure that they get the recommended amount of Vitamin D everyday (600 IU, 800 IU over age 70), it gets more and more important the older we get. It plays a vital role in bone density, immune function, and even insulin production. Individuals who are older and/or don't get much sunlight are at the biggest risk for deficiency. Fatty fish, fortified foods, and dairy products are the best sources in our diets. If you're concerned about your Vitamin D levels, speak with your doctor about your diet and if you should be taking a supplement. Last but not least, you don't want to have too much in your system since that comes with its own set of issues. That's all for today, as always, DM me with any questions, and have a great weekend!!!

I will be adding a blog soon to my website, but will continue to dive into these health and fitness related concerns on my FB page every week. Please message me if there is a specific topic you’d like me to discuss, and reach out with any questions you have!!!

In this weeks post, I would like to discuss depression and exercise. Although they may seem like opposites, they do have a connection.
When you’re feeling depressed, the last thing you want to do is exercise. I know, because I’ve been there! Research has shown that regular exercise may ease depression and anxiety. It can take your mind off your worries for the time you’re engaged in the activity and it causes your brain to release “feel good” endorphins (most notable is the beta-endorphin). Other psychological/emotional benefits include increased confidence and better coping mechanisms. The hard part is giving yourself that initial push to get moving. We all need help sometimes, so never be afraid to ask! Please, if you are suffering through depression on a regular basis, talk to someone, they may not understand what you’re going through, but we all need an outlet, and maybe they can help you find someone who WILL understand. Here is a great article on this subject that goes into more details on the relationship between exercise and depression. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Anyone seeking to dive deeper into this, or if you just need someone to listen, I’m here, no strings attached! Have a great week FB peeps!

Depression and anxiety: Exercise eases symptoms Research on depression and anxiety shows that exercise and other physical activity can help improve mood, reduce anxiety and improve other health problems.

One of the more noticeable effects of aging is low energy. It’s very common and not very desirable. The culprit most responsible inside our bodies are testosterone in men and estrogen in women. The effects of decreasing levels of these hormones include less muscle tone or mass, slower metabolic rates, less nutrient absorption which can result in a greater feeling of fatigue. Lifestyle factors also play a large role in the feeling of low energy. Some of these factors include: less physical activity/exercise (sounds like a chicken or the egg question), poor diet/nutrition, poor sleep, excess stress, depression, etc.
This may sound all too familiar for some, and maybe a little overwhelming, but we CAN combat this! Here are just a few ideas: Eat a healthy diet, packed with sufficient nutrients, exercise at least 20 minutes per day or 150 minutes per week in whatever style or format works the best for you, practice mindfulness, yoga, or meditation to help reduce your stress levels, get good quality sleep for 7-8 hours a night, drink lots of fluids and stay hydrated, review medications you may be taking for side effects, and if any of them add to fatigue or decrease energy levels, talk to your doctor about changing the dosage or medication, report any health problems to your doctor, and seek answers – you don’t want your tiredness to be an early warning sign of a more serious condition that goes untreated, and finally, consider a multivitamin, or other nutrient supplement. Message me for more information!

Today I wanted to post about sciatic nerve pain. Although I have only had this issue on a rare occasions, I know a few people that are affected by this regularly. It is a common issue and can be very excruciating.
The sciatic nerve begins at your lower back and then moves through your hips, buttocks, and down each of your legs and an issue anywhere along this nerve will usually cause the pain. If this is a regular occurrence, I recommend a visit to your primary care physician to determine the cause of the pain.
The best way to bring some relief, is to perform any stretch that externally rotates the hip. These are a few of the more common stretches: sitting glute stretch, basic seated stretch, Figure 4 stretch, knee to opposite shoulder, forward pigeon pose, standing piriformis stretch. Message me for more information!

Great meme! Very true!

Great weekend post/tip for everyone:

Individuals who don't plan out their meals are less likely to eat healthy unless they already have healthy habits. Unhealthy food is more readily available such as pre-packaged, processed food we just pop in the microwave, oven, or we just eat out (guilty as charged!). It’s not easy when we are going, going, going all week, kids, work, etc., but, if we can just try to pre-plan, take the time to pre-portion and do as much prep as we can, perhaps on a Sunday evening, we might just be able help our schedule, and our bodies at the same time! I know it sounds easier than it actually is, but worth the effort in the long run. Have a great weekend everyone!!!