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Lighten Up 4 Life

Remember it’s never too late to sign-up & if you’re already registered, it’s never too late to come back! Sign Up Now How To Stay Motivated – Even When You Want To Quit! Have you had a bad day or a bad week? You’ve eaten too much and you didn’t exercise? Sound familiar? Sometimes it’s hard to stay motivated each and every day and never mess up, especially when the scale doesn’t seem to move in the right direction…. Here are some simple tips from Tricia Kelly, exercise specialist, Mission Health:
  • Make the commitment-it’s a decision that you make every day; keep a journal to encourage yourself, write a contract to yourself, write up your personal list of reasons for exercising, keep them handy and look over them when you feel like quitting
  • Set goals to work towards; think small, attainable goals; and make them measureable so you know when you reach them
  • Make it possible by preparing ahead of time; pack your gym bags; set out your snacks the night before; plan the day to include exercise
  • Foster discipline-make it a habit; create a ritual for yourself for starting your workout; have a regular set day and time; be honest with yourself about what hinders you and take steps to address it
  • Be flexible-allow yourself some leeway; don’t have an “all or nothing” attitude-you will just end up frustrated and quitting; have a back-up plan
  • Have fun with your routine-make it an enjoyable time (or as much as it can be); find an exercise buddy, find an activity that you like; use music that stimulates you; reward yourself with something other than food!
Don’t  Forget: Stay Accountable To Yourself & Your Team! Here are some wonderful tools to help you stay motivated and accountable. Click here for WebMd’s Food & Fitness Journal, by logging your food and exercise daily, you can stay on top of how many calories you’ve consumed as well as how many you’ve burned. And Click here for great calorie counters. Lighten Up 4 Life’s Recommended Exercise Video 10 Pound Slimdown : Yoga For this slim down video and to learn more about exercise, click here Lighten Up 4 Life’s Exercise Page Lighten Up 4 Life Recommended Recipes Tomato and Bean Burritos, Asian Burgers with Ginger-Lemon Mayonnaise, Chicken Parmesan Pizza, Light Filet of Fish Sandwich, and Chocolate Truffle Bars You’ll find these recipes and more on the Lighten Up 4 Life Recipe’s Page Click here to Share Your Recipes on Lighten Up 4 Life’s Facebook Page
Local Events Point Lookout Lightning 5K Saturday October 29 Old Fort, NC More info Mountain Splendor 5k Race Saturday November 5 Black Mountain, NC More info Don’t forget to check out the great offers that you receive with your Lighten Up 4 Life Perks Card

Posted in: Wellness

Lighten Up 4 Life

Remember it’s never too late to sign up Lighten Up 4 Life’s Fall Challenge. Sign Up Now How to Burn Calories Faster Now that you’ve made the commitment to lose weight and get healthier, we’re here to help you burn those calories faster! Did you know that people with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have a slower metabolic rate? So, that means you have to increase your muscle to fat ratio in order to increase your metabolic rate. And, you guessed it that means you have to exercise! But, before we talk about exercise, let’s find out what “metabolism” means? According to WebMd, "Metabolism" refers to your body's systems for using or converting energy. This includes breathing, digestion, the building of muscle, and the storage of fat, circulation of blood -- anything that's part of your body's systems for converting energy into an activity you need to live.” Now we’re ready to help you burn more calories, faster! Here are a number of ways to increase muscle in order to increase your metabolism to burn more calories:
  • Build muscle with this FREE basic strength video – this video will not only increase your muscle but will sculpt your body as well!
Click here for this muscle building workout.
  • Step-by-Step Weight Training Guide from Mayo Clinic that walks you through a multitude of strength-training exercises that will build muscle the right way. Click here for this strength-training routine.
More metabolism building advice: Do strength-training at least three times per week, do cardio exercise for 45-60 minutes a day at a moderate pace, eat a healthy, lower calorie diet, but don’t eat less than 1,200 calories per day or you are likely to wind up with a slower metabolic rate, which can make it more difficult to burn calories and lose weight. To learn more about exercise, check out Lighten Up 4 Life’s Exercise Page Pink October is Breast Cancer Awareness Month Here’s a list of local Pink October events in our area:
  • Making Strides Against Breast Cancer 5K Walk, Saturday October 15 10 a.m. Pack Square Park, Asheville. $25. Benefits the American Cancer Society. This email address is being protected from spambots. You need JavaScript enabled to view it. or Peggy Crowe at 254-6931.
  • Christian Women of Asheville Walkathon to raise funds for the Susan G. Komen Foundation. Saturday October 15 Noon - 4 p.m. at Carrier Park. More informationAnd don’t forget to get a mammogram, detection saves lives. Contact  Elizabeth Reilly Breast Center - Pardee Hospital at (828) 698-7334
Other Local Events Race to Remember 5k Run/Walk & 10K Saturday October 15 Hendersonville, NC More info Thomas Wolfe 8k Saturday October 22 Asheville, NC More info Lighten Up 4 Life WebMd Recipes Chicken Francese Fajita Burgers Cuban-Style Black Beans Pork Roast with Spicy Maple Glaze Mocha Mousse You’ll find these recipes and more on the Lighten Up 4 Life Recipe’s Page Click here to Share Your Recipes on Lighten Up 4 Life’s Facebook Page Lighten Up 4 Life Cooking Video Honey Roasted Sweet Potatoes from Ellie Krieger Find this cooking video and recipe on the Lighten Up 4 Life Recipe’s Page
Don’t forget to check out the great offers that you receive with your Lighten Up 4 Life Perks Card Lighten Up 4 Life’s next 16-week challenge begins September 5 and runs through December 16, 2011. It’s never too late, you can register at anytime.

Posted in: Wellness

REI Asheville offers Hike to Health participants and others a special program

REI Asheville is offering a great program for all of our hikers in October. The program is excellent for all levels of hikers. Hikers who can't make Hike to Health are also welcome. The program is called the Beginner’s Guide to Hiking Basics.  Registration is required and you can register here: http://www.rei.com/event/30440/session/37945/ The program is on Wednesday, October 12, at 7 p.m. This class will go over the basics of hiking, understanding trail descriptions, choosing a trail, tips on gear and cold weather hiking, what to bring, local hiking clubs, hiking resources and more.

Posted in: Wellness

Last day to register for Hike to Health

Today is the last day to register for Hike to health at Chimney Rock. Call 1-866-790-WELL (9355) to register.

Here is what you get:
  • One of our famous long-sleeve Hike to Health T-shirts
  • Registration includes admission to the park all day. Click here to see what else you can do there.
  • If you pay an extra $5 at the day of the hike at the ticket counter, you’ll get an unlimited visits for a year pass. That’s a total of $20.
  • Children 6-15 years are $5 to register. Children under 6 years of age are free, but still must be registered.
  • You get 20% off at the Old Rock Cafe that day.
  • There will also be other giveaways that day.
Here is what the hikes are like:
  • Great Woodland Adventure – .6 mile guided trail which includes 12 discovery stations for kids and the kids-at-heart
  • Hickory Nut Falls Trail – leisurely .75 mile hike to the base of the 404 ft. tall Hickory Nut Falls (one of the highest waterfalls east of the Mississippi River) (1.5 total round trip hike)
  • Four Seasons Trail – moderate to strenuous trail which starts at the meadows parking area and runs all the way to the top of the mountain (with access to Hickory Nut Falls) – Four Seasons Trail alone is .6 miles, once it connects to Hickory Nut Falls Trail this adds on an additional .5 miles, making for a total round trip of approximately 2.2 miles
  • Click here to view a Chimney Rock trail map for more information.
Here are our sponsors: We would like to extend a special thank you to our Hike to Health sponsors, volunteers and the staff of Chimney Rock for helping to make this event possible.

Posted in: Wellness

Hike to Health :: Wednesday is last day to register

Wednesday is the last day to register for Hike to Health. If you are planning on doing the hike, make sure and register as soon as possible the hike fills up quickly. Remember that with registration you get :
  • One of our famous long-sleeve Hike to Health T-shirts
  • Registration includes admission to the park all day. Click here to see what else you can do there.
  • If you pay an extra $5 at the day of the hike at the ticket counter, you’ll get an unlimited visits for a year pass. That’s a total of $20.
  • Children 6-15 years are $5 to register. Children under 6 years of age are free, but still must be registered.
  • You get 20% off at the Old Rock Cafe that day.
  • There will also be other giveaways that day.
Register for the hike at 1-866-790-WELL (9355) Click here for details about the hike. We look forward to seeing you there.

Posted in: Wellness