Get In Shape, Go For a Walk! | Timothy Valentin

Get In Shape, Go For a Walk! | Timothy Valentin

Need to get in shape, go for a walk! These days most people spend most of their time sitting at their desks or laying on their couches for long periods of time.  The average American spends about 56 hours per week just sitting.  You need to move. One of the best ways to get in shape is to take a short walk during lunch. Just to move a bit each day.

Benefits of walking

Even if you workout daily--moderate to vigorous--you still will need to get up and move. It is not healthy to sit for long periods of time.  Even if you are doing moderate exercise you are at a higher risk of "mortality" if you spend long hours sitting--that is where walking comes in.  For your lunch break go for an extended walk to get yourself moving and reduce the amount of time that you are sitting.

A regular "brisk" walk can help you to:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones
• Lift your mood
• Improve your balance and coordination

Get ready to Go for a Walk

So what to you need to do before you start walking?

1. Get a good pair of shoes.--If you walk at night make sure you wear light and reflective clothing so you can be easily seen. Also, take a flashlight with.
2. Stretch, do a few quick stretches before you start out.
3. Warm up, start out my walking slowing and after about 10 minutes pick up the pace. ( if you prefer you can do some stretches after you have warmed up a bit)
4. Cool down.  Do a few stretches to help your muscles from getting stiff and keep/improve your range of motion.

Remember you need to move so "Go for a walk!"  Today!

Keep fit!





Timothy Valentin

Team Beachbody Coach

It’s Spring, Time to Hit the Trails! | Timothy Valentin

It’s Spring, Time to Hit the Trails! | Timothy Valentin

Yes, it's Spring and it is time to get of the couch and hit the trails. My daughter and I engaged in our favorite warm weather workout--a long ride on our tandem bike.

It's Spring, time for a ride!

My daughter Shana was born with Down Syndrome. I still remember when the doctor walked into the recovery room, I had my new born daughter in my arms and he announced "Well it looks like you have a Downsy." I asked, "what does that mean?"  The doctor explained it this way, "she will be as tall as an eight year old, as smart as a 6 year and die before she reaches 20."  What a thing to hear on you first day as a new parent.

Well sometimes doctors are wrong! Especially in this case. Yes, Shana is short, I don't think is quite five feet tall and she doesn't talk a whole lot but she reads well and she remembers everything.  She is smart in her own way. ( she is also quite to practical joker) And oh yeah, she turns 21 this year!

The challenge for us as parents was to figure out what Down Syndrome was, and how best to help our daughter get the most of her life.

The Challenge

Down Syndrome people tend to have low muscle tone and low metabolism, so the challenge is--how to do create a meal and exercise program to combat these limitations?

I will cover the meal plans later, for now, let's talk about the exercise program.  We take Shana on long walks - 2 to 3 miles long and bike rides. We go up to 13 miles per trip. She absolutely loves the tandem bike.

We didn't start with the tandem bike, once she was old enough we tried to get her to ride a bike with training wheels. As long as we (her mom and I) were along side her she was fine. We even gave her bike lessons, didn't go.

Then we got a three wheeled bike. Great! she loved it we would get on the trail and she would pedal  away. Problem: hills, and other people on the trail. She would steer okay but would just keep going and run into people and she really could figure out the brakes so down hill was a problem. Solution:  I tied a rope to the bike and myself. I became the brakes. The problem, I can only run so far and so fast and eventually I could not keep up with her.

Next, the tandem bike, great but will she like it? That is what were wondering. Yes.  It now has become her favorite past time and a great way for her to stay in shape.  Winter time she rides a stationary bike but summertime we are on the tandem together hitting the trails.

The point, the first solution doesn't always work, be persistant and keep looking for solutions, you will eventually find one that works for you.

Do you know someone with special needs or requires a special workout program? Leave me a comment below I would love to hear from you. hey It's Spring so hit those trails and take in some of that sunshine.

Timothy Valentin

Team Beachbody Coach

Avoid Stress And Stay Calm With These Tips | Timothy Valentin

Avoid Stress And Stay Calm With These Tips | Timothy Valentin

Avoid Stress, easier said than done? Many people are experiencing unavoidable and unwanted stress these days, and it is not only unpleasant but can also be detrimental to health. If you are one of those people who are going through a stressful time, read on for facts to help you better understand your stress, and tips to help you overcome it.

For sounds that can soothe your stressful day, get a table-top fountain. The sound of running water is therapeutic in calming the mind. These fountains come in all sizes and can be conveniently placed on a table at home or in the office. So whenever you feel stressed out, just have some quiet time and listen to you mini-waterfall.

A lot of your stress is directly caused by the food that you put in your mouth. To limit the stress level in your life, cut back on the caffeine and coffee that you drink on a daily basis. This will make you feel calmer inside so that you can maximize how you feel.

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RESET YOUR 

BODY!!

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Monitor your stress. Stress that becomes excessive to the point where it takes a toll on your daily life can frequently lead to depression. To avoid getting to this point, try to eliminate as much stress from your life as possible. Learn to say 'no' to others, and be sure to surround yourself with positive people and things. Try to use humor as a coping skill, as research indicates that this helps to reduce stress.

Think of a calm scene. Simply placing your thoughts on a calm beach or a cozy fireplace can be enough to destress a situation to make it more bearable. This works because it distracts your mind, but also because it helps you recreate the good feelings you feel about the relaxing scene.

If you have a lot of stress in your life, plant a garden. This will give you something to look forward to every day and a hobby to get your mind off of the difficult things at work or school. Watch your garden grow to reduce your overall level of anxiety.

A great tip for managing the stress in your life, is to create a mantra that you can repeat whenever you are feeling anxious, overwhelmed or stressed. A good mantra is a great way to affirm positive feelings and get rid of any self doubt that you may have about yourself.

Sit back and try guided imagery. This is when you close your eyes and picture yourself in the most calming surroundings. This has to be a place where you would feel calm and relaxed and not have distractions all around you. Picture every small detail of your quiet place and concentrate on them. You will feel much better in a few minutes.

Now that you are equipped to better handle the stresses of your everyday life, you have the ability to steadfastly remain calm under pressure and resilient under fire. This will help you greatly as you move forward with your life, in pursuit of the things that best bring you the most joy. "Avoid Stress," as easy as pie...

 





Timothy Valentin

Team Beachbody Coach

Eat Right Stay Healthy with Shakeology | Timothy Valentin

Eat Right Stay Healthy with Shakeology | Timothy Valentin

Eat Right Stay Healthy with Shakeology, that is what I have been doing for almost two years. When I added Shakology to my diet it make eating right a much easier task.

Eat Right Stay Healthy,

Early on in my quest for better health and fitness, I realized that would need more than just a good workout program. I would need to have a good nutrition program as well.  I added Shakeology,

Since I started drinking Shakeology, I have all but stopped taking antacid medications. The probiotics that are in Shakeology have solved my digestion problems. I was getting concerned that I was taking too many antacid tablets but I don't have that worry. I have also found my energy levels to be more consistent, I don't have days where I feel tired and run down all day long.

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Great Shakeology Recipes

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Nothing to Lose!

Yup, I had nothing to lose by trying Shakeology and everything to gain, and so do you. Why? Beachbody has a 30 day "bottom of the bag" guarantee. I you don't like Shakeology or if by some chance it doesn't agree with you, return the bag for a refund.  Nothing to lose.

On the other hand, there is plenty to lose by not trying Shakeology--your health! Overtime Shakeology can help you stay healthier and avoid a very expensive medical bill.  I my case, I no longer need to buy antacid tablets which were costing me about $40 per month (yeah I was using them a lot).

Yeah Shakeology has a cost, it amounts about the same as a Starbucks Latte ($4.00 per day), but what is better health worth to you? If you are having health issues you at least owe it to yourself to try Shakeology (remember you have nothing to lose).  If you are on prescription medications make sure you check with our doctor. I have included a link below where you can go to find out more about Shakelogy, cost, ingredients and how to order.

The bottom line is I use Shakelogy because I like it and I helps me to "Eat Right Stay Healthy!"

Learn More about Shakelolgy-->Shakeology Information

Buy Shakeology Now-->Buy Shakeology


Timothy Valentin
Team Beachbody Coach

Les Mills Combat Testimonial

Is Les Mills Combat for you?  Have  you been looking for a new workout routine that will help you get in shape but is a bit different from you everyday run of the mill workout?  You really should check out Les Mills Combat.



Les Mills Combat workout



I used the workout for my last Beachbody Challenge that I completed and I managed to lose a whole 1o pounds in just 60 days.  This program will keep you sweating whether you are doing a 30 minute workout or one of the extreme 55 minute workouts.  You would think that you could get into punching and kicking that much but the Les Mills trainers can really bring it on.  They are enthusiastic and you can tell they really love this workout.



The training team uses techniques from several different Martial Art disciplines in various combinations to create a workout that is never dull, a workout that as you get more fit it will actually get harder be causes you will bring more intensity and burn more calories. Awesome!



Get Your Copy Here: http://timothyvalentin.com/CombatChallengePack



Timothy Valentin

Spring Cleaning Time, For Your Body | Timothy Valentin

Spring Cleaning Time, For Your Body | Timothy Valentin

It's Spring Cleaning Time for your body! Yes, your body and why not? You clean your house carpet, yard shed, garage and your car why not clean your body and get ready for spring?

Spring Cleaning Time

So just how do you go about cleaning your body?  You can of course just take a shower but I am not talking about cleaning the outside but the inside of your body.  Watch the video below to find out how Beachbody's Ultimate Reset can help cleanse your body.

Why is this different?

As you get older your body, over time, get exposed to more and more toxins. Most "Cleansing" products just flush your digestive system, Ultimate Reset is much more.  It is a complete system that doesn't just doesn't "Flush" you out but helps to remove the toxins that are embedded in your cells. AND it works!

In just 21 days, the Ultimate Reset can help you gently restore your body to its original factory settings,to help you:

• Have more energy and greater focus*
• Experience better digestion and a more positive mood*
• Enable your body to function more efficiently*
• Lose weight*
• Improve your overall health*

 

Click the link to view a PDF with Ultimate Reset Talking points: BUR_TalkingPoints Try Beachbody's Ultimate Reset today. You will be glad you did!. Click here to get yours:  http://timothyvalentin.com/UltimateReset


Timothy Valentin
Team Beachbody Coach

Are Neti Pots Safe? | Timothy Valentin

Are Neti Pots Safe? | Timothy Valentin

First off, what are Neti Pots? Well, Neti Pots are small kettles used to irrigate nasal passages.  You fill the Neti pot with distilled water, add some saline to it and pour the water in one nostril and have it come out the other.  The intent here is not to gross you out but to explain how they are used. The saline water flows through the sinuses and rinses away the pollen and other foreign particulates that cause sinus infections and allergies.  So that's the therory.

Ok a little more about how to use Neti Pots

Neti pots look like a small tea kettle and are used as nasal rinsing devices.  You fill them with distilled (luke warm) water, add saline or salt and  proceed pour the water through your nasal passages and sinuses.



As to how often you should do this? It depends a bit on how severe your allergies are, some people will use the Neti Pot or other nasal irrigation device daily while other find they only need to use it about three times a week.  You may have to experiment with one a little bit to see what will work for you.

Always use distilled, sterile or previously boiled water to prevent getting an infections from contaminated water. Mix in about 1 teaspoon of salt with 16 ounces ( a pint) of water.  Some people will add some baking soda to reduce the irritation affects of the salt but that is not required.



If  you experience some irritation with using the Neti Pot, you can reduce the amount of salt, lower the temperature of the water or use the pot less frequently.

Care of the Neti Pot

Make sure you thoroughly clean your Neti or other irrigation device after each use.  Some people have gotten brain infections from using a contaminated device--so be careful!

Most devices will come with instructions on how to use them. You can also ask your ENT (Ear, Nose and Throat doctor) for advice on how or if you should use a Neti.

In general Neti Pots are safe but you need to take care of them so they will take care of you.

 Where can you get a Neti Pot?

Neti pots are pretty easy to find. You can Google "Neti Pot" and find an online source or you can stop by your local drug or health food store.  They usually cost between $10 and $20.  Some will come with a saline mix that you can use instead of salt.




Timothy Valentin

http://timothyvalentin.com

Keeping Allergies At Bay With These Simple Tricks | Timothy Valentin

Keeping Allergies At Bay With These Simple Tricks | Timothy Valentin

Keeping Allergies At Bay...Do you avoid activity, play, pets and everything else under the sun in an effort to keep your allergies under control? Stop living a life so restricted by allergies! Learn what you can do to alleviate the dreadful symptoms that prevent you from participating in life with the following article.

Keeping Allergies at Bay, some tips for you!

• Stay away from small flowers that do not have a lot of color. These flowers are the ones that tend to bother allergies. Larger, brighter flowers, such as the ones that bees and hummingbirds are attracted to, tend to be non-allergenic, so you should be okay around these kinds of flowers.

• It may be tempting to move elsewhere to try to avoid the allergens that are causing your allergies. When this thought crosses your mind, remember that the most common allergy causing plants (grass and ragweed) are found everywhere. So a move to a different climate may not help your situation.

• Ensure that you clean your bed sheets on a weekly basis. This is important, because any number of airborne allergies as well as items that you track in can harvest in your bed. You do not want to be exposed to these items, especially with the amount of time spent in bed.
  

READ MORE: http://timothyvalentin.com/keeping-allergies-at-bay

Love PB and J? | Timothy Valentin

Love PB and J? | Timothy Valentin

Do you love PB and J? The problem with a PB and J sandwich is that it may not be all that nutritious.

First off, peanut butter has a lot of calories, one serving about 2 Tbsp. has about 188 calories and 16 grams of fat. Now add  your favorite jam or jelly to the mix and you have added a few spoonfuls of sugar your snack--it is getting less healthier by the ingredient.  Let's not stop there, what if pick the wrong type of bread to go with that sandwich.  A nice thick slide of white bread made with bleached and enriched flour!  OK, should we stop there?

The Challenge--how to make it healthier?

Ok now let's see how we can do better.

Change up the ingredients just a little bit:

1. Use an all natural peanut butter, one that doesn't have all that added sugars, preservatives.

2. Look for a jam (or Jelly) that is made with fruit juice instead of sugar, stay away from the ones that have high fructose corn syrup.

3. Get some decent bread. Look for a nice "Whole Grain" bread ( or even better sprouted grain).

Ok, you can go ahead and "love PB and J again!"

Tasty PB and J with Shakeology recipe:

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
¼ cup red grapes
2 tsp. all-natural peanut butter
1 cup ice

Preparation:
1. Place water, almond milk, Shakeology, grapes, peanut butter, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 239

Fat: 9 g

Saturated Fat: 1 g

Cholesterol: 5 mg

Sodium: 302 mg

Carbohydrate: 24 g

Fiber: 4 g

Sugar: 14 g

Protein: 19 g

Enjoy your PB and J!

Timothy Valentin

Team Beachbody Coach