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Rethink the stigma on mental health...
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New Years Resolution: your 7 day Wellness plan

12/23/2021

1 Comment

 
​How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising? 
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. 

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent. 

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you: 

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints. 

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets. 

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes. 

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. 

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on. 

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat. 

* After six months -- Start losing weight quite rapidly. 

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines: 

* Eat several small meals (optimally four) and a couple of small snacks throughout the day 
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits 
* Limit your fat intake to only what's necessary for adequate flavor 
* Drink at least eight 8-oz. glasses of water throughout the day 
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

Enjoy life, we all deserve it.
New Years, 2021, New Years Resolution, Fitness, wellness, exercise, health, plan, diet, healthy
1 Comment
JAMIE L WILKINS
4/22/2022 10:10:20 pm

First I wanna say this
Right off jump
I'm not sorry for anything
I may say pertaining to this
See for too long
I have aloud you to treat me
Like I'm a scab
You just pick
and
throw away
in the trash
Then
You go grab a rag and you've wipe all my blood off from stomping on me over the years
And you throw that away in the trash as well
Like I guess you can say
That's the kind of cloth I'm cut from
Right?
And maybe just maybe
That's why I'm always looking all f***** up and bummie
like I been rummaging around through the trash
so
I Guess the proof is in the pudding right
Like when I was addicted to taking all them crack hits all them nights
You had my demons tell me
The good ones in the push
Right?
They said wait til after you take your hit a few times
And when you run outta crack at the end of the night
That's when you push it
Looking back
I'm like
WHAT THE F*** WAS I THINKING
Only thing I should of ever pushed
Was myself to get clean
And you up outta
see
You took everything from me in my life
And when I say EVERYTHING
I mean absof***inglutely
EVERYTHING
Even the most beautiful woman to ever come into my life
Our Heather Nichole Akers
You member her don't you addiction?
She was the one I loved more than you
She was the one who was my eve
You was just the snake in our garden of eden
See you had to jump on her while you could I know
ALL while I was in prison
Doing nothing but constantly
Missing her and Ethan
And see I know you all to well
That's when you sink your teeth in
Cuz had I been out
When it came to your needle and s***
I just wouldn't let her listen to you
By the time I came home
She was already
Off the deep end
Barely hanging on
I swear to you and everyone
Where the front lines of WAR is
Is hell
I know you affect everyone
But when it's just us
You she and I face to face
Behind every closed door
Alotta pushing comes to shoving
Things get very hectic
When you fighting Satan head on
For the only one
You ever wanna be loving
Wasn't 6 months in
You came through and took a huge bite with your pointed needle
fangs out
See
I hate you addiction
I promise you
I'm gonna speak for her
And so many others
So much
That you and your good ol buddy alcohol are gonna take y'all a long a**
hike
Like for good and s***
Cuz I know I be talking like I'm cussing alot
But see
You already got the ones before us
I'm trying to reach them ones
Who don't know about you
You know them ones
You be plotting
and
scheming on
But you still ain't got
And
I swear to you as Im ten toes still standing free from my wack a** crack addiction
I know you be tugging at my strings with all other types of your family members
You thought I ain't know bout all them other types of addictions did you
See I know I'm only 42
But I been around the block
I'm fact
Cuz of you
I was homeless
alot on the block
Running round
So many times coming close as a b**** to getting shot
You almost had me
I'll give you that much
But see the day you came through tried to take my boo
Lol
I wish I could of seen the look on you ugly retched face when
the good Lord came through
and you was F*****
Cuz her mama and her daddy done already made a deal
A deal that has been so many years prayed upon
Cuz Jesus knew
as BEAUTIFUL of an angel as she is
He knew you was gonna try some slick s***
It's always the good ones who get preyed upon

That's why when you
TRIED
to come and take her away
Wanting her
to make her own way to you
By taking her own life
Leading her straight to hell
Pricking herself
No repunzel
Motherf*****
Let me tell you
Our girl
The Lord's angel of a child
Was rescued in the seconds you was slowly creeping in through her veins
At the end of that day
She may have passed
But ADDICTION
That was the day of the beginning
Of your last
See you may have sideswiped me a lil bit
Well maybe alot
You really f***** me up alot
But now it's different
I got Jesus
I got Heather up in Heaven
And a whole bunch of people
Ready to go to war
Standing beside
This once lost
Child of God
I'm telling you
If I can help it
You will never take another
Child of God
So with that said
I'm gonna end it with this
F*** YOU ADDICTION
I want you to know this
This is the end of you in me and the start of the ending of your whole f****** existence
Satan I rebuke you
Father forgive me for my words had to be as sharp as your sword
It's the only way we will ever kill off Satan and his whore

ADDICTION
I'll see you on the front lines
I'll be the one with all the world behind me
I'm hoping anyway
Cuz if not
Then it's just me
Like it's been for so many years
Well not just me
I've had some help
Well alotta help
Jesus has carried me by the hand
Led me outta you neverending quick sand
So now here I stand
I'm telling you
Alotta saving is gonna happen
So much
It's gonna be like
Hand and foot
Then all we gotta do
Is teach em to put
That foot in front of the other
And so on
so we can all
Rid the world of you
And save
Every living thing you ever preyed on

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  • Home
  • INTERACT
    • A.L.L. Support Method
    • Kindness Challenge
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  • LEARN
    • Defining Stigma
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