When is the last time you’ve done #BodyWeightWorkouts ?
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This #FitnessTrend has the added convenience of no extra equipment to haul around!
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Plus body weight workouts can provide a variety of movements that can be intelligently progressed so you get the most out of your exercise with a reduce chance of injury. We love #AnimalMovements in fitness, and a cursory search on YouTube will give you at least one challenge to rotate into your workouts!
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Follow that up with some ELDOA and you have a complete workout you can do anywhere! Tag a friend that needs a fresh outlook on exercise and #SpreadTheSmarts with #PierceFamilyWellness
What can the #FitnessTrend of personal training do to improve your health journey?
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The expertise of a personal trainer can ensure you have proper form, progressing intelligently, and incorporating a variety movements.
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This means you reduce you chance of injury, avoiding plateaus, and correcting faulty movement patterns.
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Wait. There’s more! #PersonalTrainingOnline has become a new trend of the trend
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Just because you are home, traveling for business, or on vacation doesn’t mean you have to take a step back.
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Near or far, we’ve got you covered! Tag a friend that wants some one-on-one expertise to take that next step of the journey of health and #SpreadTheSmarts with #PierceFamilyWellness
What do you think of the #ExerciseInMedicine trend that was named one of the top #FitnessTrends2020 according to a survey by the American College of Sports Medicine or #ACSM ?
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EIM is a worldwide health initiative that is co-founded by the ACSM and the American Medical Association (AMA) “to make physical activity assessment and promotion a standard in clinical care, connecting health care with evidence-based physical activity resources for people everywhere and of all abilities.”
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This initiative was founded in 2007
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So...I think it’s time to ask...When is the last time you received a physical assessment for physical activity from your doctor? You can go to the link in our bio to find the exercise assessments tool for you doctor. If your doc is not addressing this vitally important aspect of health, ADVOCATE FOR YOURSELF! Send her/him the link! Doctors can’t know everything about everything so work WITH you medical care provider!
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Now...Does your doctor have a referral for an exercise professional? I bet most physicians know someone to get you started. If not, do you want to be seen by a doc that doesn’t have an exercise professional referral?
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Tag a friend that works in medicine and #SpreadTheSmarts with #PierceFamilyWellness
Have you tried the #FitnessTrend #HIITtrainingWorkouts ? ........
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It’s a trend that has had some staying power and we agree there are some benefits:
1️⃣ It can provide a variety of movements that counteract habitual movement patterns in everyday life
2️⃣HIIT provides a short, intense working period. This short intensity period increases the likelihood of incorporating corrective mobility exercises like #ELDOA at the end of a workout...especially for those that feel like they MUST get a real 🍑🔥 when they workout!
3️⃣The short bouts of high intensity with shorter breaks can lend itself to sympathetic and parasympathetic nervous system training...especially if paired with mindful breathing during breaks. Of course.....there is no one size fits all in health & wellness....
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There are some downside to this training that one should consider:
1️⃣ The push for intensity can increase the likelihood that injury can occur. It’s important to have a sufficient warm up, progress slowly, and follow up with corrective exercise
2️⃣ HIIT training is short, so some people may think 20 mins a few times a week =
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3️⃣ When practiced alone it can speed up and reinforce faulty movement patterns...so ya know...SOMA, ELDOA, rinse and repeat!
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Tag a friend that has question about HIIT training and #SpreadTheSmarts with #PierceFamilyWellness
Have you tried the #FitnessTrend #HIITtrainingWorkouts ? ........
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It’s a trend that has had some staying power and we agree there are some benefits:
1️⃣ It can provide a variety of movements that counteract habitual movement patterns in everyday life
2️⃣HIIT provides a short, intense working period. This short intensity period increases the likelihood of incorporating corrective mobility exercises like #ELDOA at the end of a workout...especially for those that feel like they MUST get a real 🍑🔥 when they workout!
3️⃣The short bouts of high intensity with shorter breaks can lend itself to sympathetic and parasympathetic nervous system training...especially if paired with mindful breathing during breaks. Of course.....there is no one size fits all in health & wellness....
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There are some downside to this training that one should consider:
1️⃣ The push for intensity can increase the likelihood that injury can occur. It’s important to have a sufficient warm up, progress slowly, and follow up with corrective exercise
2️⃣ HIIT training is short, so some people may think 20 mins a few times a week =
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3️⃣ When practiced alone it can speed up and reinforce faulty movement patterns...so ya know...SOMA, ELDOA, rinse and repeat!
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Tag a friend that has question about HIIT training and #SpreadTheSmarts with #PierceFamilyWellness
What is the #BestDiet for you? I’ll give you a hint...
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It depends on your family history, activity level, and #epigenetic factors...
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Let’s look at two possibly fictitious examples: an Eskimo ( #Aleut ) and and a Southern Italian
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Let’s say both move to the US as babies. Both are fed the classic US diet and around age 30 they are looking to improve their health, so they look for a diet that will make them healthier.
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The Aleut has a physically demanding job while the Italian has a more sedentary job that they each work 8 hours per day.....
Will a Mediterranean diet be the best #EatingLifestyle for each of them?
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The Aleut has a familial history of eating animal fats, high quantities of meats, and few fruits and vegetables during a limited season, so the Mediterranean diet leaves this person hungry and craving. Additionally, depending on the physical demands of daily life, this person may crave more fruits than would be part of an ancestral diet.
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The Southern Italian May have been exposed to GMO wheat early in life so pasta (which is consumed in smaller amounts according Mediterranean diet) may have flipped on an epigenetic switch that makes grains challenging to eat...so some potatoes may have to be involved. Additionally, the sedentary job may mean less simple carbs until activity levels are increased.
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How are these scenarios relating to YOUR nutrition lifestyle journey? Tag a friend that wants to eat better and not feel starving #SpreadTheSmarts with #PierceFamilyWellness
How is your energy level helping or hindering you to fulfill #YourPurpose in life?
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Let’s keep up the #SpookyOctober vibe and talk about scary #HealthFact of the day....
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90% of American consume caffeine, and more than half of adults consume more than 300 milligrams per day. It’s our most popular drug! So how much is too much?
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Well 95 milligrams in an 8 oz cup of coffee = 3.15 cups!
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There are about 29 milligrams in a 12 oz can of soda = 10.34 cans!
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So how can you mitigate the risk of excess caffeine consumption which decreases your body’s ability to absorb iron, can trigger a irregular heartbeat, and worsen ulcers among other things?
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Good sleep hygiene, a diet of unprocessed foods, drinking more water than you think you need, exercising most days of the week. These are the ways we strive to motivate you each day, so tag a friend that is feeling tired and #SpreadTheSmarts with #PierceFamilyWellness
What is #YourPurpose for doing abdominal exercise? I may have another reason for ya...BUT FIRST, scary #HealthFact : Women report 30% LESS orgasms than men during sex according to studies
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Enter the #COREGASM ! A 2012 study by Debby Hebernick found that some women experience la petite mort from...🥁🥁🥁 EXERCISE!!!
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The majority seemed to have experienced this through abdominal exercise and we can concur: a strong core, particularly a neurologically connected and toned pelvic floor will make anyone’s evening (or morning, or afternoon) better! Don’t become a scary health fact! Get some core exercise done toDAY! Tag a friend that you want to...ahem...exercise with and #SpreadTheSmarts with #PierceFamilyWellness
What is your purpose for #GettingHealthyAndFit ? #CommentBelow👇👇👇👇 and let us know what make you choose health today?
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One reason you may want to #ChooseHealthier living is because if the antidepressant effect that exercise can provide! One study found that after 16 weeks of regular exercise 70% of participants no longer needed antidepressant....
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That’s a big deal considering 1 in 10 US adults are taking an antidepressant! Tag a friend that wants an alternative and #SpreadTheSmarts with #PierceFamilyWellness
What is our purpose behind scary #HealthFacts for #SpookyOctober?
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Our purpose to take severity of the situation to give you the tools and motivation make changes in a way that takes the fear out of the health and wellness journey!
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So fun fact to motivate: the #ChildhoodObesity has tripled in the last 30 years. Are you <40 years old? The reality of this statistic has affected you and your peers. Whether you have children or not someday you will be effected by the health of the future generation and its ability to keep the world moving. How can you be an example that shows kids purpose, recovery, nutrition, and movement are essential parts of life? Tag a friend that is a role model and #SpreadTheSmarts with #PierceFamilyWellness
What are #ScaryThings that cause you to avoid exercise?
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What are you doing during workouts that is helping #ReduceRisk of injury?
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Look, much of exercise requires chasin that #ExerciseHigh and with that sometimes accidents happen...
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So maybe you reduce your fear of injury, increase your chance of dopamine response (because more time UNinjured means more time moving to feed that system)!
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Tag a friend that is walking off an exercise injury and #SpreadTheSmarts with #PierceFamilyWellness
What are #ScaryThings you have seen in health and wellness?
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This last month we have been discussing #FitnessTrends and we can definitely think of a few that have made us shudder!
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So in theme with #SpookyOctober vibes we are going to chat about THE SCARY....THE CREEPY...THE TERRIFYING things we have found in recovery, nutrition and movement!
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So tell us below 👇🏼👇🏼👇🏼 What is something that scares you on the path to health? Tag a friend that is afraid to get healthy and #SpreadTheSmarts with #PierceFamilyWellness
Scary #HealthFact: 36.6% of US adults eat fast food on any given day!
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#ProcessedFood laden with preservatives,
sweeteners like #HighFructoseCornSyrup, and chemically derived salts like MSG are rampantly increasing chronic disease and susceptibility for infection. So we wanna know: How often do you eat food YOU cooked?
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We know time is limited for many of us these days, so we recommend meal planning based around batch cooking! Would you like to know more about how you can integrate batch cooking and meal planning to eat healthier, unprocessed foods from home? Drop a comment below
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Tag a friend that wants to eat healthier and #SpreadTheSmarts with #PierceFamilyWellness
Scary #HealthFact : 1 in 4 Americans suffer from #InsomniaIssues each year!
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So how did YOU sleep last night
Lucky for you movement is natural
#InsomniaRelief available to you each day!
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A 2010 study from the Universidade Federal de São Paulo found that moderate exercise in morning or late afternoon improves, mood, AND quality of life in patients suffering primary chronic insomnia...so tag a friend that didn’t sleep so great last night and #SpreadTheSmarts with #PierceFamilyWellness
How often do you and your #SignificantOther #ExerciseTogether ?
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The scary #HealthFact of the day is that singles exercise significantly LESS than married couples!
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According to a poll by the Department of Health that found only 27% of adults met the weekly requirements of 150 minutes of physical activity per week (another scary health fact we discussed this week...). Of that 27%, 76% of the men and 63% of women were 🥁🥁🥁MARRIED!!!
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So tag your wifey or hubby and #SpreadTheSmarts with #PierceFamilyWellness
How much time do #YourKids spend with a screen?
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According to the American Academy of Pediatrics, kids ages 8-12 in the US take in an average 4-6 HOURS PER DAY in front of a screen, while teens spend up to 9 hours!
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That is a scary #HealthFact that is contributing to the #ChildhoodObesity epidemic because according to a 1993 study published in Pediatrics, children’s metabolism drops 14.5% LOWER than just laying in bed!
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Active kids are created through role modeling, so support a active and healthy lifestyle by playing with your kids, exercising regularly, and limiting your own screen time.
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Tag a friend with kids and #SpreadTheSmarts with #PierceFamilyWellness
When is the last time you experienced the immune boosting recovery effects of a hug?
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This is important because the scary #HealthFact of the day is that psychologists at the University of Chicago AND Ohio State University have shown that socially isolated people demonstrate changes to their immune system that lead to #ChronicInflammation which increases risk of cardiovascular disease and cancer...
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That is why we want to highlight a study published in Psychological Science in 2016 that showed the #PowerOfHugs can make people 32% LESS susceptible to influenza and rhinovirus (common cold) infection!
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So find someone that you care about and give them a REAL hug and improve both your lives! Tag a friend that needs a hug and #SpreadTheSmarts with #PierceFamilyWellness
Drop a ❤️ in the comments if you are HUNGRY!!
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If you are #FeelingHungry🍴 then you’re producing #ghrelin the hormone that stimulates hunger, AND (DID YOU KNOW?!) ghrelin also stimulates the #PituitaryGlad to secrete growth hormone?!
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Human Growth Hormone is a necessary component to maintain, build, and repair brain, organ, and muscle tissue, so this is an interesting feedback loop that makes me wonder....What happens if you are never feeling hunger? 🤔🤔🤔 The floor is open for discussion 🥳😁 Tag a hungry friend and #SpreadTheSmarts with #PierceFamilyWellness
Drop a ❤️ in the comments if you are still feeling the time change
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Luckily we are in the part of this #CircadianRhythm debacle that causes a 21% DROP in heart attack visits to the hospital...while the #TimeChangeProblems associated with daylight saving (spring forward) demonstrate a 24% INCREASE in heart attack hospital visits...yep...if you are doing the math there is still 3% additional visits in the spring, so we don’t break even...
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#MelatoninProduction can’t change on a predetermined Sunday that works best for BS government policies, so the best thing you can do is keep a consistent sleep hygiene, so stop the screen earlier tonight, take a warm bath, and drink some chamomile tea, and tag a friend that is sleepy to #SpreadTheSmarts with #PierceFamilyWellness
Wait. Is serotonin a hormone or a #neurotransmitter ?
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In the brain, serotonin acts as a neurotransmitter, by regulating sleep, and blood pressure, to just name a couple...
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In the gut, serotonin acts as a creating #SmoothMuscle contraction in the gut!
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It’s like the #ClarkKent and Superman of neurotransmitters/hormones!
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Meditation, good sleep hygiene, and massage have all shown to improve serotonin levels...while chronic stress will deplete! So tag a friend that maybe low on serotonin and #SpreadTheSmarts with #PierceFamilyWellness
How do your #AdrenalGlands affect your hormones?
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The outer part of you adrenal glands (the pink part of the first photo) composes the #AdrenalCortex which secretes hormones that are essential to survival...
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Mineralocorticoids, like aldosterone, produced in the adrenal cortex, regulates blood pressure by maintaining sodium and potassium levels in the body.
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The purpose of aldosterone is SO important that your body will crave #SaltyFoods to maintain homeostasis, so tag a friend that is salty and #SpreadTheSmarts with #PierceFamilyWellness
