Heightened Yoga

According to the American Cancer Society's 2014 study, these were the rankings of cancer risk factors (after cigarette smoking which accounted for 19% of all ca...ncer cases and nearly 29% of cancer deaths): 1. Excess body weight was responsible for 7.8% of cancer cases and 6.5% of deaths 2. Drinking alcohol was linked to 5.6% of cancer cases and 4% of deaths 3. UV radiation was attributable to almost 5% of cases, but a lower 1.5% of deaths 4. Physical inactivity played into 2.9% of cases and 2.2% of deaths Furthermore, the study goes on to say "when the researchers grouped together the related issues of excess body weight, alcohol intake, poor diet, and physical inactivity, they found this set of risks was responsible for a total of about 18% of cancer cases and 16% of deaths." Based on these findings, our strategy should look like this: 1. Stop smoking 2. Improve diet (including alcohol reduction) 3. Move more I don't think there is anyone alive, in this day and age, that doesn't know that smoking is bad. There is no way around this; you just have to face the facts (above) and find a program to help you stop smoking. As for physical inactivity, finding the motivation to take just one more step today than you took yesterday is where you need to start. Improving your diet is a little more complicated because there are so many articles and "miracle foods" that over-whelm us with scientific information. In Monday’s newsletter I'll define what antioxidants are, how they work and included the foods high in antioxidants in our weekly Shopping List. Another type of cancer-fighting foods gaining traction in the media are alkalizing foods. These foods help in supplying oxygen to our cells in addition to spicing our plates. To learn more, sign up for my newsletter (https://www.fckfifty.com/about) where you’ll receive free low-carb recipes, shopping lists, 4-minute workout videos and more. #ketogenicdiet #fitover50 #mysass #fitnessover50 #fitnessafter50 #fitnessoverfifty #over50fitness #homeworkout #homeworkouts #onlinepersonaltrainer

If you are a woman 35-55, who needs: MORE Energy, Sanity, Sleep & LESS... Belly Fat, Anxiety, Hormonal Fluctuations then you have got to try a Ketogenic Diet and Intermittent Fasting lifestyle and I have a FREE 1-week Meal Plan to help you get started! https://www.fckfifty.com/about If you don’t already know me, I’m Sandra. God did not give me any special gifts like exceptional talent or intellect, but the gift he gave me is the ability to tell my story without shame. After 20 consecutive years of competing in Fitness, I mastered the ability to lose weight and get lean. What I learned was consistency and baby steps allow you to make changes and maintain them in a scientific, not emotional, way. You can’t take weight gain or physical changes personally; it’s just science. One extra gram of carbohydrates here or one extra gram there might make your goals yet break mine. It’s this reason that your meal plan should only change week-to-week instead of day-to-day. When you change it up on a daily basis, we have no idea what worked for you or what didn’t work for you. Learning what foods you and your body like, as well as the ratios, is a process of subtraction and addition. For some of us, we happen to like what our body needs; for others, we need to get out of our comfort zone and try new things. Luckily for me, it wasn’t new foods I needed in order to get out of my comfort zone, but it was my thought, fat is bad, fat is bad, fat is bad that held me back. About 2 years ago, a return client offered to trade me a week’s juice cleanse for a month of classes. I gave it a shot only because I was curious/skeptical about the hype around this juice-cleanse-fad, yet too cheap to spend the $100 to check it out. Along with the juice came a meal plan that intrigued me. Although I didn’t poop or lose weight that week, my hot flashes and anxiety vanished completely! With this meal plan, I didn’t eat until 1pm, which I discovered is called Intermittent Fasting and my body loved it! What my body didn’t love with this meal plan was the vegan diet (I think the ratio of fiber to food was too high and it clogged me up like a hairball caught in a shower drain). Armed with the term Intermittent Fasting (IF), I quickly went down the rabbit hole of all books, websites and podcasts devoted to fasting and IF, where I encountered Dr. Jason Fung and Megan Ramos (The Complete Guide to Fasting and Obesity Code Diet / Diabetes Code Diet Forum book and podcast). I was so enthralled with their research and philosophy that I sought out Megan on FaceBook and invited her to Sacramento to lecture at a 3-day retreat. It wasn’t until this retreat that I went all-in with a Ketogenic diet because of an ah-ha moment I had during our one-on-one consultation. For 20 years of contest dieting, I had one cheat meal per week (a plate of cheese with a huge steak) and the final week of dieting was my week to carb deplete. I always thought it was coincidence that my weight loss was more significant during these phases of dieting as opposed to the reason why I experienced such changes. If I had taken the emotion out of my cheat meal, I would have discovered that I was consuming a Ketogenic diet! Yes, I threw out my number one rule, it’s just science and let my guilt hold me back. If trying out the Keto and IF lifestyle is something you have been thinking about, I have a FREE 1-week Meal Plan to help you get started! https://www.fckfifty.com/about Best in Health and Sanity, Sandra

Finally, it's all in one spot: class schedule, home workouts, recipes, blog posts and store!!! https://www.fckfifty.com/ Click on the drop-down to see pages: Ho...me - Blog Store - Training, Video, Recipe Bundles & Bum Bag F#ck 50 - Newsletter SASS Fitness - Gym Hours, Rates, Home Videos The Happy Hour Diet - Keto and Low-Carb Recipes See more

The perfect drink for Easter!

My favorite inverted hip, chest and shoulder openers. You don’t need to be an aerial performer to gain the benefits! DIY Aerial Yoga: 2 suspension straps 1 parachute hammock Adjust height of hammock to your hips or higher.