Just 30 minutes....

What a week…. I have missed my clients this week because of a kidney stone, a 7.5 mm stone that became stuck in my ureter. I have been to the ER twice and have been put to sleep twice for two different procedures to help the stone pass. Needless to say, this was not a comfortable spring break week with the kids home. I am feeling better today and hope I am able to go away with my best friend this weekend – fingers crossed!! Tuesday was one of my “Happy Day Memories”, John and I met three years ago and to this day the day we met is one of my favorite days to remember.



I hope you have been exercising in some way this week. The weather here has been seasonably warm and many have been able to get outside. Take advantage of the mild temperatures to get a nice brisk walk with a friend or relative. Make sure when you are walking that you walk at a pace that you cannot hold a conversation for very long. You want to work your heart (which is the cardiovascular of your workout) to fatigue just like you would your biceps or your legs ok? Cardiovascular workouts or cardiovascular hours per week are so important. Many who do not exercise regularly believe or think that exercise has to be at a high level to have results, this is not true. For those new to exercise or for those that have just fallen off the band wagon, will have quick measureable results from cumulative cardio minutes adding up to 30 minutes a day. What do I mean by cumulative? I mean that you can do different types of cardio throughout the day and the amount of time you have exercised will add up by the end of the day and also by the end of the week. Added bonus is you will be burning more calories. For those that are new to exercise, or just had a baby or have had a major life change that halted your physical activity, this is a great way to jump start your daily cardiovascular activities. It is also a great way to begin preparing your body for longer exercise workouts later on.


Here are some tips to add cardio into your daily life:

1. If you go to the store park in the back of the lot so you have to walk further to get to the door

2. Ask a friend to walk with you twice a week at the mall or your neighborhood

3. Use the stairs instead of the escalator or elevator

4. Cut your grass with a pushing lawn mower instead of a sitting mower

5. Walk up and down the stairs at your house several times a day

6. If you don’t have stairs find a neighbor who does and the two of you walk around the perimeter of the house and up and down the stairs 3 to 4 times.

7. Pick a chair in your house and sit and stand 16 times to strengthen your legs

8. Use the bottom step of the staircase and march up and down for 30 seconds at least 4 times

9. Put the remote to the TV away so you have to get up and down to change the channel

Do you get breathy when you walk from a parking spot at a store to the front door? Do you get breathy when you walk up and down stairs? If so, try to add some of the above tips to your daily life. Believe me they will make a difference!!

Have a great Thursday and God Bless!! Mary Anne