Amy’s Blog

 

Thank you for all the new follows on social media over the past few weeks, and my new website followers as well!image
It’s much appreciated!
Let’s get to know each other better!
Tell me something about you!
Goals, career, interests, hobbies, etc..
Looking forward to hearing from you! 

Message me via the Contact me button or give me a shout on my social media pages!

 

 

 

 

Its Monday June 4th and summer is almost officially here! What do you need to feel confident and healthy to kick of the summer of "you"? We need to be the best us we can be so we can be there for our families and friends. Its not selfish to put on our oxygen masks first. Right? 

Have you taken a first step? If not, what will it be? How can we make it happen for you?

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The body seeks balance first....
Its important to remember that, despite our own desires and goals, it doesn’t like change.
Unfortunately, due to the society we live in, it’s very easy to create an energy imbalanced state.
And it’s for this reason, eating better and exercising have become so important.
Leggings- Visakai
Art work by Lila Gallery 14

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We all know that exercise has many beneficial effects on the human body.

But if you need another reason to exercise, a lot of recent research indicates that the positive effects extend to brain health as well, having an influence on cognition.

In a review featuring the results of over 100 recent animal and human studies on this subject, it’s revealed that both strength training and aerobic exercise play an important part in maintaining brain health throughout life.
IDEA Health & Fitness Association

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Happy Wednesday !
Just working to complete my Fitness Nutrition Certification over the next few weeks.
What are you up to today?

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Most of us strive to have those 6 pack abs or something similar, but did you know that the core actually consists of much more than just your “six-pack” muscles?

It basically includes almost your entire torso, from the front of your stomach and wrapping all the way around your lower back.

These core muscles do a lot more than just look good.
When you strengthen your core, you essentially strengthen your ability to do almost any type of movement.

Since the core supports and stabilizes your spine, you’ll find that with a strong core it becomes much easier to bend, reach, and twist.

As a bonus, you might also discover you have less low back pain, since your disks and joints will be cushioned by a nice wall of muscle, which relieves pressure from your joints.

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Something to think about!
This is not to say that indulgence foods are always a bad thing.
In fact, flexibility and moderation is conducive to psychological and physical health.
The message?
Most of your foods should be mindfully consumed.
Think before you eat!

#amypeacefitness #mindfuleating #wellness #healthychoices #enjoyment


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**For the first time in 10 years, the Physical Activity Guidelines for Americans have been updated. This second edition of the guidelines from the U.S. Department of Health and Human Services provides evidence-based recommendations on how youth aged 3–17 as well as adults can safely get the physical activity they need to stay healthy. There are new key guidelines for children aged 3–5 and updated guidelines for youth aged 6–17, adults, older adults, women during pregnancy and the postpartum period, adults with chronic health conditions, and adults with disabilities.

“The new guidelines demonstrate that, based on the best science, everyone can dramatically improve their health just by moving—anytime, anywhere and by any means that gets you active,” says Adm. Brett P. Giroir, MD, assistant secretary for health. “That’s why we need to come together as a nation to get Americans moving. When we move more, we have better cardiovascular health, we are stronger and less susceptible to disease, and we feel better. The updated guidelines include evidence-based strategies that leaders across the nation can use to help Americans fit more physical activity into their daily lives.”

 

Adults. The first key guideline for adults is to move more and sit less. This recommendation is based on new evidence that shows a strong relationship between increased sedentary behavior and increased risk of heart disease, high blood pressure and all-cause mortality. All physical activity, especially moderate-to-vigorous activity, can help offset these risks.

 

We now know that any amount of physical activity has some health benefits. Americans can benefit from small amounts of moderate-to-vigorous physical activity throughout the day. The first edition of the Physical Activity Guidelines for Americans stated that physical activity bouts had to last at least 10 minutes to count toward meeting the guidelines. The second edition removes this requirement to encourage Americans to move more frequently throughout the day as they work toward meeting the guidelines.

 

Adults still need 150 minutes of moderate-to-vigorous aerobic activity each week, with muscle-strengthening activities on 2 days per week, to stay healthy.

 

Youth aged 6–17. The recommended amount of physical activity for youth aged 6–17 is the same as it was in the last guidelines. Each day, youth in this age group need at least 60 minutes of moderate-to-vigorous activity to attain the most health benefits from physical activity. Most activity can be aerobic, like walking, running or anything else that makes the heart beat faster. Youth also need activities that make their muscles and bones strong, like climbing on playground equipment, playing basketball and jumping rope.

 

Children aged 3–5. The new key guidelines say that preschool-aged children should be active throughout the day to enhance growth and development. Adults caring for children this age should encourage active play (light, moderate or vigorous intensity) and aim for at least 3 hours per day.

 

Other notable updates:

 

  • There are immediate health benefits, attainable from a single bout of activity, including reduced anxiety and blood pressure, improved quality of sleep, and improved insulin sensitivity.
  • There are longer-term benefits from physical activity, including improved brain health, reduced risk of eight types of cancer (previously two), reduced risk for fall-related injuries in older adults, and reduced risk of excessive weight gain.
  • Physical activity helps manage more chronic health conditions. It can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.

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Most of us strive to have those 6 pack abs or something similar, but did you know that the core actually consists of much more than just your “six-pack” muscles?

It basically includes almost your entire torso, from the front of your stomach and wrapping all the way around your lower back.

These core muscles do a lot more than just look good.
When you strengthen your core, you essentially strengthen your ability to do almost any type of movement.

Since the core supports and stabilizes your spine, you’ll find that with a strong core it becomes much easier to bend, reach, and twist.

As a bonus, you might also discover you have less low back pain, since your disks and joints will be cushioned by a nice wall of muscle, which relieves pressure from your joints.

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 Could loudness lead to lousy food choices?
According to IDEA Health & Fitness Association its no wonder people tend to order fried wings and other nutritional duds at rowdy sports bars.
A recent study from the University of South Florida’s Muma College of Business discovered that people tend to make healthier food choices in the presence of low-volume, softer music or background noise than they do in loud environments.
According to a 2018 study in the Journal of the Academy of Marketing Science, the arousal and stress brought on by blaring music or yelling patrons can lead to poor-quality, calorie-laden food choices—with potential repercussions for the waistline.

What do you think?

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Squats... a love hate relationship.
Don’t you agree? 
They are however a basic move that we all need to master, and form is key.
So for my clients, and myself, I found this-The Smart-squat!
An exercise board that uses a tipping mechanism (biofeedback) that helps you self correct your form if you unintentionally lose it.
Notice as I squat, if I put all the weight in the front of my feet- the wrong way-it tips forward making you correct and realign.
However, by placing my weight more centered and in my heels-the correct way-it tips back and helps me hit my glutes and maintain my form for each rep. 
Its also good for maintaining form in lunges, planks, hip bridges etc.
I will be using this with my clients in the new year!

 

 

 

An Amy Peace Fitness pop up Boot Camp!

Great job ladies!

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