Want A Good Nights Sleep? Try These Healthy Sleep Habits

Sleep Habits

Want A Good Nights Sleep? Try These Healthy Sleep Habits

We all know the perils of financial debt, but did you know that you can build up debt of sleep also?  Getting shortchanged occasionally on your sleep is no a serious problem, but when it happens night after night, you  build up a backlog of needed sleep.  This sleep debt can affect your mood, health and safety.  If you want a good nights sleep, try these healthy sleep habits.

The average person needs around eight and one-half hours of sleep every night.  You might need a little less or a little more, but you need this sleep every day,  just like you need water and oxygen. Losing just one hour of sleep per day builds up a “sleep debt”.

It’s not just the quantity of sleep that you need, it’s also the quality of sleep.  You need a certain amount of deep sleep.  During the deepest stages of sleep, your body releases growth hormone to stimulate tissue repair and regeneration. This means that if you don’t get enough good quality sleep, it will adversely affect your physical health.

For example, interrupted or impaired sleep can:

  •   Dramatically weaken your immune system.
  • Accelerate tumor growth-tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions.
  • Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can affect your weight gain.
  • Seriously impair our memory; even a single night of poor sleep can impact your ability to think clearly the next day.
  • Impair your performance on physical or mental tasks, and decrease your problem solving ability.

For a good night’s sleep try these healthy sleep habits, by optimizing your sleep sanctuary. To improve your sleep, you may need to modify some of your lifestyle choices, including diet and exercise.  When your circadian rhythms are disrupted your body produces less melatonin (a hormone and an anti-oxidant) and has less ability to fight disease, since melatonin helps suppress free radicals.

Impaired sleep an also increase stress-related disorder, including:  Heart Disease, Stomach Ulcers, Constipation, Mood Disorders

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause. Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Whether you have trouble falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning-or maybe you simply want to improve the quality of your sleep-Try these healthy sleep habits:

1.  Sleep in complete darkness, or as close to it as possible.  Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin.

2.  Keep the temperature in your bedroom no higher than 70 degrees.

3.  Check the electro-magnetic fields (EMF’s)

4.  Take a hot bath, shower before bed.  When your body temperature is raised in the late evening, it will help facilitate slumber.

5.  Avoid before -bed snacks.  Grains and sugars will raise your blood sugar and delay sleep.  Later, when the blood sugar drops too low, you may wake up and not be able to fall back asleep.

6.  Put your work away at least one hour before bedtime.  This will give your mind a chance to unwind so you can go to sleep feeling more calm, not hyped up about deadlines etc.

7.  Avoid caffeine.   In some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption.  So, an afternoon cup of coffee or tea will keep some people from falling asleep at night.

8.  Avoid alcohol.  Although alcohol will make you drowsy, the effect is short lived and you will often wake-up several hours later, unable to fall back asleep.  Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

9.  Exercise regularly.  Exercising for at least 30 minutes per day can improve sleep.  However, don’t exercise too close to bedtime or it may keep you awake. Studies show that exercising in the morning is the best if you can manage it.

10. Avoid foods you may be sensitive to.  This is particularly true for sugar, grains, and pasteurized dairy.  Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

How to Keep Muscle Tone as You Age

Keep Firm Muscle As You Age

Aging muscle needs to be kept in shape, because long periods of no use cause degeneration of cells and are more challenging to overcome.  It may seem like common sense that if you don’t keep muscles toned , eventually they will get waste away.  Younger muscle tissue has as much as four times more regenerative stem cells compared to old muscle.

If you at all able to move, you can do much to prevent muscle atrophy by incorporating some strength exercise into your healthy lifestyle routine.  Start gently and work at a pace that is appropriate for your age and current level of fitness.

Also keep in mind that if you are older, and have been sedentary or immobile for some time, suddenly exercising vigorously can cause scarring and inflammation of your muscles, so start off slowly.

That said, I believe that it is never too late to start an exercise program.

Getting professional help from a properly educated personal trainer or physical therapist is probably the wisest and safest way to go if you are new to exercise, or it has been a period of time.

Muscle Tone
Muscle Tone

How Strength Training Benefits As You Age

Maintaining healthy muscle tone is not the only benefit from a regular exercise program.  Preventing heart disease and osteoporosis are two other major benefits.

A key strategy to reduce your risk of heart disease and other chronic diseases is to keep your inflammation levels low, and visceral fat that shows up in your abdomen and surround your vital organs is another component for reducing risk.

How Does this Work?

The more muscle tone you have, the more calories you burn because they consume calories even when resting and sleeping.  So, you gain more muscle and your body naturally increases the number of calories burned, which reduces fat stores.

Strength Training Can Reduce Osteoporosis

Your bones are actually very porous and soft, and as you get older, you bones can easily become less dense and more brittle.  Especially if you are inactive.

Resistance training can combat this because as you put more tension on your muscles it puts more pressure on your bones, which then create new bone.

It is Never Too Late

Keep in mind that optimal health is dependent on an active lifestyle, eating fresh, whole foods, and avoiding as many processed foods as possible, and limiting or controlling the stress in your life.

So, start moving, and don’t stop no matter what your age!

And include strength training into your fitness.  It is the number one way to remain strong, young and independent well into old age.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Breathe Deeply, Live Healthier, Happier, and Longer

Breathe Deeply
Breathe Deeply

Breathe Deeply

When you provide a generous flow of oxygen into your body, 100 trillion cells become more alive! This enables the four main organs of your body-the heart, lungs, liver and kidneys- to operate and perform better. Your miracle-working bloodstream purifies and cleanses every part of your body.  This helps eliminate toxic wastes as Mother Nature planned, and the fuel and vital oxygen are carried to every cell in your body.  We are designed to eliminate 70% of our toxins through breathing.  If you do not breathe deeply,  you are not ridding your body of toxins.  The more toxic poison you burn up, the more vitality you will create!

With plenty of oxygen your muscles, tendons and joints function smoothly!  Your skin becomes firmer and more resilient and your complexion clearer and more glowing.  You will radiate with greater health and well-being for a longer, healthier life!  When you get more oxygen, you sleep better.  Oxygen is Mother Nature’s great miracle beautifier.

Deep Breathing Promotes a Healthy Body

When you breath deep your brain will be more alert and your nervous system functions better.  You will be free from tension because you can easily take the stresses and pressures in a calmer way.  Your emotions will come under control.  You’ll feel joyous and exuberant.  Many nervous diseases are due to oxygen starvation.  Deep, diaphragmatic breathing tranquilizes jangled nerves, stimulates the brain with clear thinking and more alertness to help solve any life problems and make wise decisions.  It relaxes the body and releases endorphins-natural pain-killers that create a natural high.

The intentional breather enjoys more peace of mind, tranquility and serenity.  You can concentrate better by taking long, slow, deep breaths.  Also, appropriate breathing stimulates brain cells and promotes new brain cell growth.  Oxygen stimulates your brain and logic and intelligence!

Inhale More Oxygen

People who inhale larger amounts of oxygen are happier people.  Super Power Breathing cleanses your body of psychological and physical poisons and gives you more joy and emotional well-being.

With a clean, purified body and an ample supply of oxygen you can enjoy a more youthful, energetic healthful body for a longer life.  Now, close your eyes, relax and take a few minutes to do some slow, deep breathing.

Air is an important energizer.  The more deeply you breathe pure air, the better your chances are for extending your life.  One of the most important of all physical acts is to breath correctly.  The rhythm and depth of breath affects the state of your mind and body health.  Taking deeper breaths will bring in more oxygen.

Many people suffer from poor circulation in various parts of the body, because they don’t get sufficient oxygen to produce a steady blood circulation into their extremities, they have cold hands, feet, noses and ears.  The more oxygen you get into your body, it is better for your circulation, heart, and hands and feet will be warmer.

For further information see my post There’s a “Right” and a “Wrong” Way to Breathe?

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.


There’s a “Right” and a “Wrong” Way to Breathe?

A Right and a Wrong Way to Breathe?

While it may seem you certainly know how to breathe, most of us actually breathe in such a way as to put our health in jeopardy.

In fact, the whole field of breathing and breath-work has enormous potential for improvement.  As breathing techniques are promoted in yoga, Pilates, and meditative methods, they all tend to focus on taking big, deep breaths-which is actually the opposite of what you should do.

Right Way to Breathe
Right Way to Breathe

According to Patrick McKeown in the Buteyko Breathing Method in his book, The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You, two of the most common problems are over breathing (hyperventilating) and mouth breathing, both of which have adverse health ramifications, and can have harmful consequences if done during exercise.

As Patrick wrote the habit of over breathing is set in place, it tends to become and remain chronic, and to recover you need to use some sort of relearning technique, such as the one devised by Russian doctor Konstantin Buteyko.  While in medical training he noticed that the sicker the patient got, the heavier they breathed.  Later, he also recorded he could lower his blood pressure simply by bringing his breathing toward normal, and in this same way he successfully “cured” his own hypertension.

Effects of Hyperventilation Syndrome

So what exactly is hyperventilation, or “over breathing?”  Hyperventilation is defined as “breathing in excess of metabolic requirements of the body at that time.”  Some symptoms are:

  • Mouth breathing
  • Frequent sighing
  • Noticeable or audible breathing during rest
  • Yawning with big breaths
  • Sleep apnea
  • Missed heart beats
  • Cold hand and feet
  • Headache
  • Dizziness
  • Numbness, tingling, and pins and needles
  • Irritable cough
  • Anxiety, panic and phobias
  • Allergies
  • Acid re flux, heartburn
  • Gas, belching, bloating, and abdominal discomfort
  • Weakness; exhaustion
  • Disturbed sleep, including nightmares

What is Normal Breathing?

Normal breathing equates to 10 to 12 breaths per minute.  Interestingly, breathing for people with asthma tends to be more breaths per minute.  Asthmatics and those with sleep apnea breathe far too much-as much as three times more than normal- and this dysfunctional breathing pattern is part of their disease profile.

So, what causes this dysfunctional breathing in the first place?  Most dysfunctional patterns are rooted in the modern lifestyle.  Factors include:

  • Overeating
  • Stress
  • Excessive talking
  • Lack of exercise
  • Asthma
  • High temperature indoors

Over breathing not only reduces carbon dioxide, it also reduces the delivery of oxygen to the tissues and organs in your body.  It can cause severe constriction of your carotid arteries, and can reduce the amount of available oxygen to your brain by half.  This is why you feel light headed when breathing too hard.

The Buteyko Breathing Method

Dr. Buteyko discovered the level of carbon dioxide in your lungs correlates to your ability to hold your breath after normal exhalation.  Repeat the following exercise several times in succession, waiting about 30 to 60 seconds in between rounds.  And do the exercise on a regular basis.

  • Sit up Straight
  • Take a small breath in through your nose, and a small breath out.
  • Pinch your nose with your fingers and hold your breath. Keep your mouth closed.
  • Gently nod your head or sway your body until you feel that you cannot hold your breath any longer. (Hold your nose until you feel a strong desire to breathe.)
  • When you need to breathe in, let go of your nose, and breathe gently through it, in and out, with your mouth closed.
  • Calm your breathing as soon as possible.

I strongly recommend integrating it into your lifestyle, and into your exercise. To learn more, check out,

The Oxygen Advantage,  is a powerful tool that can help improve your health, longevity, quality of life, and athletic performance.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Is Your Bottled Water Really Pure?

Clean Pure Water

Although water is so important to our survival, much of it isn’t fit to drink.  According to data from the Environmental Protection Agency (EPA), over 4 percent of US rivers and lakes are too polluted for swimming or fishing.  Pollution of our drinking water also appears to be reaching crisis level.

Antidepressants, antibiotics, fertility drugs and  angina medications, hair care and skin products, lawn chemicals, industrial waste, agricultural waste, nitrates, herbicides and pesticides ALL make it into our water supplies.

Bottled Water
Is Your Bottled Water Safe?

Therefore, bottled water is more and more popular.  American Water Works Association estimates consumers are paying an average cost of $7.50 per gallon for bottled water ALMOST 2,000 times the cost of an average gallon of tap water and twice the cost of a gallon of gas).  Water is the second most commonly purchased drink in America after sweetened carbonated sodas, with sales topping $15 billion in 2015.

Bottled Water Does Not Mean Safe

Bottled water companies go to great lengths to present their products as pure and from mountain springs and ancient glaciers.  Yet according to the Environmental Working Group (EWG) revealed a far from pristine picture.  Most contained at least eight different pollutants, including heavy metals, radioactive isotopes, caffeine, chlorine, pharmaceuticals, fertilizers, solvents, plasticizes and propellants.

To date, the EPA has estimated there are 87,000 mostly man-made chemicals capable of causing endocrine disruption, which can cause cancer.  And, if that is not reason enough, the plastic used in single-use bottles contain #1 polyethylene terephthalate (PET) also poses a cancer threat.

Not What You Think

Today 43 percent of consumers are interested in enhanced vitamin water and energy sounding “smart” waters.  Many vitamin waters contain sugar or artificial sweeteners such as aspartame, which has been linked to neurological dysfunction.  And, in many cases these products are just filtered tap water.

So, where does this all leave us?  Drinking bottled water as a substitute for tap water is not the answer because of the wide variety of pollutants as they contribute to the body’s overload of toxins.  If drinking bottled water is a necessity, such as during travel, don’t leave bottles in the sun or in a hot car, as heat and UV radiation contribute to an even greater release of toxins as does microwaving and running plastic bottles through the dishwasher and reusing them.

Here are some options for cleaning up your water:

Faucet mount filters:  Most are activated carbon filters.  They help remove chlorine, sediment and VOCs. Costs $20-$50.

Filter Pitchers:  Granular activated carbon and resin filters bond with and trap contaminants.  Most remove or reduce organic compounds (VOCs).   Cost $20-$50.

Refrigerator filters: They filter out minerals, slats or dissolved inorganic compounds.  Costs $25-$150.

Reverse osmosis Units:  Units force water through a semi-permeable membrane under pressure.   Costs $200-$500.

I would recommend checking out the costs of the replacement filters when comparing these units.  Many of the filters are  expensive and add to the overall expense of the unit over the following years.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Improve your Heart Health, Alzheimer’s and Cancer Prevention with EXERCISE

Lack of Exercise Linked to Heart Failure

Low levels of physical activity, put you at risk for heart disease, including high blood pressure, diabetes and obesity.

People who exercise at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise a week had a 33 percent lower risk of heart failure than inactive people.

Couple Cycling
Coupling Cycling

Exercise May Slow Memory Loss

Exercise can also reduce your risk of the disease as well as help with treatment.  In a study of patients diagnosed with mild to moderate Alzheimer’s who exercised had significantly fewer neuropsychiatric symptoms associated with the disease.

Among the participants, a walking program also led to improvements in cardio respiratory health.

In a study of seniors 60 to 80 who walked 30 to 45 minutes, three days per week, for one year increased in volume of their hippocampus by 2 percent.  Higher fitness levels were also associated with a larger prefrontal cortex.

Breast Cancer Recurrence, Reduced by Exercise

In terms of cancer, exercise is also important for both prevention and treatment.  In a study that examined lifestyle factors to help prevent breast cancer recurrence, exercise was on top.  Those who exercise regularly reduced their risk of dying from breast cancer by 40 percent compared with those who do not exercise.

High levels of cardiorespiratory fitness in middle age also helped men survive cancer, reducing their risk of dying from lung, bowel and prostate cancer by nearly one-third.

Why Wait?

If you have an exercise program now, good for you.  If you’re looking for some motivation to get started, look at the benefits you gain from exercise.  Concentrate on the rewards, such as being able to think more clearly and improving your mood.  You can avoid heart disease and cancer, and weight gain.

Next, block your calendar like you would any other appointment, and JUST DO IT!  The more you move the more you’ll reap the benefits and the highs that go along with it.  Remember, also, that exercise is only one part of staying physically active.  It is equally important to keep from being sedentary during your non-exercise time.  Replace your sitting time with active movement.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Fitness Tracker-Which Should You Buy?

Fitness Tracker-Which Should You Buy?

Combine a highly evolved pedometer with a mini-computer and a virtual coach and what do you have?  A fitness tracker.  These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more.

With dozens on the market, how should you choose?

Mix or Match Based on Your Goals

Each device has its own combo of special features.  Be on the lookout for features like these:

Fitness Tracker
Fitness Tracker

Step Counter.   Most devices show you the number of steps you take and how many miles that equals.  If walking or running is your main exercise, this is the feature you’ll use most.  Shop for devices that ask for the length of your footstep.  They’ll provide the most accurate information.

Calories Burned.   The harder you exercise and the more you move throughout the day the more calories you burn.  Be sure to look for devices that ask for your weight and gender to get the most accurate results.

Sleep Tracker.  A few devices track sleep.  Most give you an indicator of how much sleep you get vs. how much you toss and turn.  Getting enough sleep can help you lose weight.  Too little sleep may lower your metabolism and increase your appetite.

Heart Monitor.   This information will help you know when to rev up or slow down and recover.  If you have heart problems or take certain blood pressure medicines, ask your doctor if checking your heart rate during exercise is a good way to measure your exercise intensity.

GPS.  Some gadgets have built-in GPS to estimate your speed.

Water Resistance.  Some trackers are water-resistant,  so you can shower with them on, but not swim.  A few specialty devices, like swimming watches, are fully waterproof.  A few combine swim tracking and bike tracking.

Smartphone Tracker
Smartphone Tracker

Sync Technology.  Want updates on the go?  Look for devices that sync wireless.  Others require you to plug into the jack on your smartphone or computer.

Size.  Trackers come small enough to clip to your waistband.  Some can fit in your pocket.   Others are worn like watches.  Make sure you like the design and it is comfortable.

Try Before You Buy.  Since there are so many options, choice becomes confusion.  Which tracker has the features that are right for you and the activities you do?  If you want to try a tracker out before committing to it, I recommend Lumoid, a service that lets you try three trackers for a week for $35.  Another way to try fitness tracking in general is to use a mobile app.  Some apps I like are Argus, Fitbit, and Moves.  If you run or bicycle a few apps are Runtastic PRO (for running), Cyclemeter (for bicycling, and Strava (for both running and cycling).

Set Your Spending Limit

In general, most trackers cost between $50. and $250.

Define your fitness goals that you would like to track, do your research, and choose your device.  You will be glad you did.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.


Why Exercise is the “Silver Bullet” for Diabetes

To Prevent or Reverse Diabetes, Exercise!

This should be excellent motivation to those of you who are procrastinating on your exercise program.  If someone told you there is a “magic” trick that would almost instantly improve the way your body regulates blood sugar, and reduce the spikes in blood sugar that occur after a meal would you do it?

Well there is and it is called exercise.  And now that you know the next step is up to you….


Why Exercise is SO Important for Diabetes

Without exercise you’re unlikely to get this devastating disease under control.  It works so well because it is one of the fastest and most powerful ways to lower your insulin and leptin resistance.  Type 2 diabetics need to address the ROOT of the problem, which is NOT your blood sugar levels, as most conventional physicians would have you believe.

According to Dr. Ron Rosedale, if you follow the misguided belief that diabetes is a disease of blood sugar, you are likely destined for premature death.  Taking insulin is one of the WORST things you can do.  It will actually make your insulin and leptin resistance worse over time.  Dr. Rosedale, an expert on leptin physiology says most doctors make diabetes worse and accelerate the death process.

·         Leptin is a hormone produced in your fat cells.  Leptin regulates your appetite and body weight.  It tells your brain when to eat, and when to STOP eating.  Leptin is responsible for signaling insulin.

·         Insulin is released when sugars and grains raise your blood sugar.  Insulin’s main role is NOT to lower your blood sugar, but to store the extra energy for future times of need.

·         Insulin resistance occurs when your body becomes resistant to the hormone insulin.  It provokes an insulin surge when you eat too many sugars and grains and signals more insulin in your body.  When your body is exposed to too much insulin it eventually no longer responds to it properly and becomes insulin resistant.

Exercise is one of the MOST EFFECTIVE ways to regain insulin sensitivity and reverse insulin resistance.

There are three important aspects for exercise.

1.       Intensity

2.       Frequency

3.       Length of time

Intensity is KEY for an effective exercise program.  Burst-type exercises cuts down the time you have to spend exercising.  It should take 20 minutes each session.  Here is a summary of what a typical fitness routine might look like using a recumbent bike, elliptical machine or treadmill.

1.       Warm up three minutes

2.       Exercise as hard and fast as you can for 30 seconds.

3.       Recover for 90 seconds by continuing to exercise but at a reduced pace

4.       Repeat the high intensity exercise process and recovery seven more times.

Start out slow at first and do less repetitions, and work your way up.  You could start out walking and do your 30 second bursts with your legs moving as fast as possible and your arms pumping hard and fast.

You will want to incorporate other types of exercise to round out your regimen.  A good exercise plan would also include strength training, core exercises, flexibility and stretching.

Exercise plus Good Life Style Habits

The only know way to control proper leptin and insulin signaling is proper diet and exercise.  THERE IS NO OTHER WAY.  No drug can accomplish this!  In a random study of more than 33,000 people showed that drug treatment of type 2 diabetes in not only ineffective, but it is dangerous as well.  Glucose-lowering drugs showed the potential to increase your risk of death from heart-related issues.

So, the key in diabetes prevention, is Exercise and diet!

Drinking just one sweetened drink a day can raise your diabetes risk by 25 percent, so you need to look for hidden sources of sugar and fructose.  This also includes processed foods of all kinds.  You should even avoid fruits until you get your leptin working again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.


Indoor Cycling Benefits

What is Indoor Cycling?

Over 20 years ago Johnny G, a South African cyclist and former pro cyclist, introduced Spinning to the world.  This transformed the stationary bike into a group fitness program called indoor cycling.  According to the American Council on Exercise if you are looking for a cardiovascular workout that offers a large expenditure of energy with minimal impact on your hips, knees and ankles, indoor cycling is an excellent option in both areas.

Indoor Cycling
Indoor Cycling







1.  Low Impact. People recovering from orthopedic injuries often participate in indoor cycling as part of the rehabilitation protocol.  If done correctly, there is minimal impact on the hip, knee, and ankle joints.  It avoids the pounding associated with other activities such as running.

2. Muscular Endurance.  when pedaling against resistance in indoor cycling you increase the endurance of the muscles in the legs to include the quadriceps, hamstrings, gluteus, and calf muscles.  Working these muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength.

3. Stress Levels.  An indoor cycling class can provide the same rush of adrenaline and release of happy mood-inducing endorphins.  This creates feelings of euphoria which lower stress levels and enhance the immune system.

4.  Cardiovascular.  An indoor cycling class can keep your heart rate will within a vigorous range for 45-60 minutes meeting the recommended range of 30-60 minutes of moderate-intensity exercise (five days per week).

5.  Strength.   All the pedaling will boost your muscle strength and endurance.

Is It Good for Me If I Have a Health Condition? 

A good aerobic workout like indoor cycling may be just perfect for you if you have diabetes.   Cycling helps your muscles use glucose more efficiently, so your blood sugar level is likely to go down.

If you are at risk for heart disease, a solid aerobic workout like indoor cycling can help bring down your blood pressure as well as your “bad” (LDL) cholesterol while helping raise your “good” (HDL) cholesterol.

If you have arthritis and think you should pass on exercise, think again.  Cycling could be the key to lifting your energy level and your mood, as well as helping to protect your joints.

Is Indoor Cycling For You?

If you want to go it alone or join a cycling class cycling is one of the best cardiovascular activities today.  What are you waiting for?  Start today and pedal your way to better health!

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Take Your Workout to the Next Level

Take Your Workout to the NEXT Level!

Do you go for short walks in your neighborhood, bike ride or work at the gym?  Are you stalled in your progress?

Exercise Ball
Man on Exercise Ball

First, think about what you could do differently.

TYPE:  What exercises are your doing?  Consider some cross training and add a new activity such as biking, swimming, yoga, weight training.  Test out new activities that you may not have previously considered.  Enroll in a short program that you might be interested in.  Try Zumba, Adventure Clubs etc.

TIME:  If you jog for 20 minutes, try to keep it going for 20 minutes.  If you cycle go another mile.  Go farther and longer.

INTENSITY:  How hard do you work?  Do you reach your target heart rate?  Take your maximum heart rate which is roughly 220 minus your age.  Make your target heart rate zone at 50% to 85% of that.  Pick up the pace or add weight resistance.  Try walking at a regular speed and then step it up a notch for 5 minutes and alternate the speeds.

FREQUENCY:  how many times per week do you work out?  If it is three times a week, try to add alternate types of work outs on the off days.  Cardio and weights, walking and cycling.

MOTIVATE:  Consider a certified personal trainer or mentor.  For the best results pick a partner who is slightly fitter than you are.  This will motivate you to be better.  If you choose give yourself a “reward” for accomplishing mini-goals.  Focus on treats that not food.  You could plan a special trip, spa treatment, or buy a pair of shoes.  After you have met your workout goals treat yourself.

REAP THE BENEFITS:  Baby steps, it is all possible if you push yourself just a little further, over and over again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.