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Thyroid Games: The 2014 month-long awareness campaign needs to include hormone balance in the big picture of thyroid health

The average person who can’t lose weight – despite eating right and exercising – is generally frustrated and frankly stumped.

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For many, diet and exercise have generally proven effective, and yet now – for some reason – they don’t. Sometimes just a little. Sometimes not at all.

Those who dig deeper often find that weight problems could be due to a sluggish thyroid. Feeling an inkling of hope, many ask their doctors to run a test, and lo’ and behold the results often come back normal.  How can this be?

These results tend to stun – especially when weight gain continues to be an issue and/or we suffer from other hypothyroidism hallmarks – feeling cold, old, stressed and depressed.

Given that so many symptoms of low thyroid overlap with other hormone imbalances, we may not get the answers needed unless we find a healthcare provider who goes beyond the standard TSH test to address thyroid disorders in the broader context of hormone imbalance.

Our bodies produce more than one thyroid hormone. The most abundant is thyroxine (T4), which converts to triiodothyroinine (T3), the most active thyroid hormone in the body. We need our bodies to make plenty of these two hormones since we rely heavily on them for an active metabolism. Image

So one clarifying answer to the original question about that so-called “normal” test result is that testing TSH alone is not going to give us the whole story because it fails to take active thyroid levels into account.

Nor can a single thyroid test identify imbalances of the steroid or adrenal hormones that serve to seriously inhibit thyroid function.

Discovering how well our thyroid is actually working requires a bigger picture assessment of all the hormone levels that matter, not just TSH, T3, and T4, but estrogen, progesterone, testosterone, DHEA and cortisol.

It should also include an assessment of iodine, zinc, selenium and other mineral levels that if out of balance can run interference on thyroid hormone production. That’s because when it comes to a healthy thyroid, the efficient conversion of T4 to T3 is imperative – a must occur – if we want an active vs. sluggish metabolism. So, anything that interferes with that crucial conversion process will decrease thyroid function, slow metabolism (to make weight loss even harder), and trigger a raft of low thyroid symptoms.

From hormone imbalances to mineral deficiencies and environmental pollutants, a range of factors can interfere with thyroid production and testing can help identify the worst culprits.*

At the top of the list:

Estrogen dominance – Thyroid problems are far more prevalent in women, particularly those in the menopause transition. That’s because an overstock of  estrogens has the effect of binding up active thyroid hormones on their way to the cells that need them, so it may not necessarily be a failing thyroid gland that is the issue, your thyroid may be working just fine but is encountering the estrogen roadblock! Similar barriers are raised by:

Elevated cortisol stress hormones
Iodine deficiency
Selenium and zinc deficiency
Vitamin D deficiency
Arsenic or mercury toxicity
Xenoestrogen burden
– those big bad environmental chemicals that effectively disrupt estrogen metabolism

Taking action to target and take out these hidden saboteurs of thyroid health can help us master the thyroid games. I’ll talk more about natural ways to win the battle and defeat the enemies of a healthy thyroid function in a follow-up post next week.
*ZRT Lab just recently launched a new Thyroid-Elements test profile available online at http://www.zrtlab.com or http://www.canaryclub.com

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Can’t Sleep? You Could Have an Undetected Hormone Imbalance!

A century ago most people slept nine to 10 hours a night, a healthy normal for rest and replenishment, but these days we tend to live by the You snooze, you lose maxim. Now most of us are working ten hours a day and getting by on half that much sleep – not nearly enough to recharge our batteries, much less replenish hormone levels. In fact, researchers have a name for those of us who get by on less than five to six hours of sleep a night – “short sleepers” – who not only have a serious fatigue problem but may also suffer from anxiety, food cravings, “stress eating”, AND, get this, higher body fat.
A number of studies out of Stanford and the U. of Chicago attest to the strong association between sleep deprivation and weight gain – particularly belly fat!

Can't sleep at night and can't stay awake during the day? It could be your hormones...

Can’t sleep at night and can’t stay awake during the day? It could be your hormones…

A major cause of our chronic lack of sleep is the fast track stressful culture we live in which leads to overstimulation of the hormones that govern all physiological activities, including sleep. Hormones are meant to follow their own rhythm and diurnal curve. Take for example cortisol, the master stress hormone. It should be at its highest level in the morning to get us up and attam, and decline gradually over the course of the day to lowest levels at night – right before sleep. But what we often observe in the test results of those who list sleep disturbances as moderate or severe, is the absolute reverse where cortisol is low in the morning when it should be high, and high at night when it should be low.

Cortisol levels that are elevated at night seriously interfere with the body’s natural production of melatonin, the sleep hormone. So we toss and turn all night then drag ourselves out of bed in the morning relying on alarm clocks, caffeine, and chocolate to get through the day. By the time bedtime rolls around again, we find ourselves too wired to fall asleep and stay asleep – a classic case of hormone imbalance that has probably been overlooked for years.

Living on a caffeine drip...have you tested your hormones lately?

Living on a caffeine drip…have you tested your hormones lately?

Given that hormones work in tandem with one another to maintain balance, shifting levels of estrogen, progesterone, testosterone, and DHEA can also negatively impact the nature and quality of sleep, particularly at midlife.
For example, women in menopause who no longer ovulate have plummeting levels of progesterone and thus become low in this natural sleeporific hormone. Deficiencies of estrogen can cause hot flashes that wake us up in the night, and low testosterone in both men and women can cause muscles aches and pain that make it hard to get to sleep in the first place.

Testing for hormone imbalances that sabotage our slumber is easy enough to do. A convenient home collection kit combines non-invasive (no-needles) saliva testing of steroid/sex and adrenal hormones with dried blood spot testing for thyroid hormones. Results can identify specific hormone imbalances linked to sleep disturbance, chronic fatigue, sugar cravings, stress and other health issues related to a healthy sleep.

To sleep is to be balanced in all ways

To sleep is to be balanced in all ways

You can order a test kit at http://www.canaryclub.org for easy at home collection and return of hormone samples (by regular mail) to the lab for analysis. Test results are not a diagnosis, but can be used by practitioners to facilitate correction of sleep specific hormone imbalances. Always partner with a provider. If you need one, go to ZRT Laboratory’s website:www.zrtlab.com and click on Find a Provider, OR, if you live in or around Portland, Oregon, book an appointment with Kyle at Pearl Women’s Center, www.pearlwomenscenter.com, or if you prefer phone consult/coaching you can book with me at http://www.yourhormonebalance.com to review your test resuts, connect the dots to your symptoms, and design a personal rebalancing plan.

A good nights restorative sleep is waiting in the wings for you – what greater gift can we give ourselves in this season of giftgiving, than that… AND how better to start the New Year than with a long winters nap!
P.S. No cellphones or Ipads allowed by the bedside – the blue light that emits from electronic devices is a serious disruptor of natural sleep hormones!!

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Hormone Balancing for the Man in Your Life – Is there a Male Menopause??

O-h-h-h yes, whether he thinks so or not! Men are no more immune than are their female counterparts to a drop in hormone production with age. The so-called “male menopause” or “andropause” (in medical speak) signifies the natural midlife retreat of the male hormones (androgens), testosterone and DHEA. Testosterone in particular, is the most potent force driving mental and physical energy in men. But the rate at which these hormones decline and how steep the descent has everything to do with work/life balance, diet, stress levels, sleep and lifestyle.

The 2006 HIM Study found that nearly 40% of US males over 45 years old had low testosterone levels (an estimated 13 million US males), however the majority of men in the study did not recognize that the weight gain, sore muscles, lack of libido, insomnia, and burnout they were experiencing could very well be tied to a hidden hormonal imbalance – instead they put their symptoms down to “just getting old.”

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Women get all the attention in menopause…but what about the men in our lives?? They too suffer the slings and arrows of declining hormone levels, but don’t always know what’s hit them!

 

 What causes declining hormones in men?

In his prime, 95% of a man’s testosterone is formed in the testes. The balance, along with DHEA, the precursor of testosterone, is supplied by the adrenal glands. As he ages, brain signals to the testes to ‘make more testosterone’ start to weaken, hence the signal is not picked up and hormone levels start to downsize. By the time the average Joe hits his 40’s, testosterone levels are down forty to 50 percent and the adrenal glands are having to pick up the slack. Sidenote: this is when it becomes more important than ever at midlife to reduce stress so that the adrenals do not become overwhelmed and unable to provide sufficient hormone supplies. Weight gain, poor diet, and lack of exercise on top of high stress demands further lower testosterone, impacting the stamina, competitive drive, and virility we commonly associate with the male of the species.

How’s a Guy to Know?

The first thing a man entering andropause generally notices is a subtle downward shift in strength and energy as hormone levels taper off.   Muscle tone and stamina are the first to go and he starts to gain weight and that “spare tire”.  He may also develop a voracious appetite and food cravings he never had before. As symptoms kick in, hormone testing can identify hidden imbalances that complicate symptoms of andropause and contribute to rapid aging . 

Got symptoms of Andropause?

–       Weight gain in the hips, thighs, waist, and/or breasts

–       Decreased muscle mass/sore muscles

–       Increased body fat

–       Decreased strength/stamina/endurance

–       Poor recovery from exercise

–       Burnout and fatigue

–       Lack of mental clarity

–       Decreased sex drive and/or competitive drive

–       Prostate problems

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Muscle tone and stamina are the first to go when male hormones are out of balance….it gets tougher to win at arm wrestling….and those six-pack abs start to slide into a “spare tire” of fat around the middle.

Men with symptoms need to test these hormones for imbalances:

Testosterone –  an anabolic hormone that builds and maintains muscle mass, bone density, strength and stamina. It is also linked to libido, mental clarity, memory and energy.  Low or suboptimal levels are a strong indicator of andropause; deficiencies are linked with loss of lean muscle, increased weight, body fat, and BMI with a corresponding drop in metabolic rate.

DHEA –  the primary source of testosterone and other hormones in the body; DHEA partners with testosterone to build and maintain lean muscle and bone mass, increase metabolism and reduce body fat. Deficiencies are linked with decreased lean muscle mass and increased adipose tissue or body fat. Low DHEA is also linked with adrenal imbalances of cortisol and adrenal fatigue.

Estrogen – promotes growth and healthy cell division; protects the heart, brain, reproductive organs and glandular function.  High estrogen hormone imbalance promotes a female pattern of fat gain in men; it also depletes testosterone levels, and inhibits thyroid to slow metabolism way down. 

Cortisol –  secreted by the adrenal glands, it has a variety of functions including: regulating the stress response, energy, blood sugar levels, and the immune system. High or low cortisol levels disrupt blood sugar and insulin levels which decreases metabolism and increases fat storage.

 

How hormone imbalances trigger weight gain in men

 Undetected hormonal imbalances can cause unwanted pounds that are difficult to shed especially as men get older. When testosterone or DHEA levels decline below optimal levels, men start to lose lean muscle mass, which is readily replaced by body fat, and those much vaunted six-pack abs start to slide into a spare tire of fat. The more body fat, the more estrogen is produced – a vicious cycle that depletes male testosterone by actually converting it to estrogen in fat cells. And it doesn’t end there. Imbalances of estrogen and related hormones like cortisol (the master stress hormone that helps to regulate blood sugar and insulin levels) not only suppress available testosterone, but also slow down thyroid metabolism…. while the pounds pile on.

How can men balance their hormones naturally to boost energy, stamina, libido, and lose that “spare tire” for good?

As aging and bad health habits put the brakes on hormone production,  the decline can be more precipitous in some men than others. Testing male hormone levels is the first step to understanding why, and what you can do about it. My first suggestion is to order either a Male Hormone Test kit, the new Weight Management Profile, or Advanced Plus profile (all of these comprehensive home collection kits test levels in saliva and or bloodspot) from Canary Club at www.canaryclub.org. When you get your hormone results back, (usually within 3-5 days from the time the lab receives your hormone samples) you can book a  consult with your physician (go to Find A Provider at http://www.zrtlab.com) of if you prefer a phone consult, you can book one with me, Candace at www.yourhormonebalance.com  In an hour coaching session we will review and discuss your results, and your what next options. You will also receive a follow-up personal hormone balance plan within a week of our consult.

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Back on track – Men just as much as women need to balance their hormones to maintain their moods, memory, mental clarity and mojo!

 

Men in balance do this:

-Determine their symptoms of hormone imbalance from the list above. Two or more moderate to severe persistent symptoms indicate a problem. 

– Test their hormone levels to detect and correct imbalances linked to symptoms.

– Followup with a physician or health coach.

-Losing weight is key to rebalancing hormones. Fat cells contain aromatase, an enzyme that robs available testosterone by converting it to estrogen. That is when men start to get a female pattern of fat distribution in the hips, thighs, bottom and breasts (anyone heard the term “moobs”)!

-Stick with a program!  A Mediterranean style diet that is  low glycemic, low carbohydrate, low fat, high protein, high fiber (whole grains, cruciferous vegetables, legumes, seeds, etc.)  can go a long way towards balancing your hormones to balance your weight.

-Throw out testosterone robbers like caffeine, alcohol, cigarettes, and unnecessary stressors like overbooking yourself, etc.

-Take up strength training or weight bearing exercise to boost testosterone and DHEA levels naturally by building up lean muscle mass.

-Counteract stress (the higher the stress levels, the lower the testosterone) with regular exercise – 45 minutes is optimal but even 10 mins. 3x a day adds up to 30 minutes and that is GOOD.

-St-r-e-t-c-h and breathe deep to release tension held in the muscles and lower stress hormones

-Hit the sack earlier – less than 7 hours sleep disrupts appetite hormones to increase cravings and feelings of hunger

-Take time to do the things you enjoy! Stress reduction is the key to normalizing cortisol levels.  

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Consider these hormone support supplements to rebalance your levels: 

  • Bioidentical* forms of testosterone (gel, patch,pellets or injections) in appropriate amounts as prescribed by a physician and/or Progesterone in low doses to keep estrogen levels in check, thereby increasing active and available testosterone supplies. NOTE: progesterone inhibits the action of “bad estrogens” as well as testosterone by-products that can lead to enlargement of the prostate gland. Note: men use less than women and should discuss dosage with a doctor.
  • DIM (an extract of cruciferous vegetables) – promotes “good estrogen” metabolism and rids the body of excess/or toxic xenoestrogens to free up available testosterone and correct imbalance
  • DHEA the precursor of male testosterone boosts levels through natural conversion in the body. It is best used along with DIM and a men’s multi-vitamin with trace minerals like zinc, selenium, etc. to promote active thyroid hormone production, and inhibit loss of testosterone through conversion in fat cells
  • 7-Keto DHEAa metabolite of DHEA acts upon lean muscle mass to reduce body fat and rev up your metabolism
  •  Chromium and adaptogenic herbs (e.g. garcinia cambogia, banaba leaf, gymnema slyvestre) formulations –  help normalize cortisol levels, regulate glucose and insulin levels, tame appetite, sugar cravings, and deflate that spare tire
  • 5HTP (the natural precursor of melatonin) – at bedtime if you have trouble sleeping
  • Cal-Mag and Vitamin Ddeficiencies are linked with increased body fat
  • EFAs (essential fatty acids, like Omega 3) and Ubiquinol (spark plugs of cellular energy) – support hormone production, reduce inflammation and protect the heart
  • Vitamins C and B-Complex (B1-12) – to boost energy, and strengthen/support adrenal function and adaptation to stressors.

 Note: all supplements to be taken as directed.  Talk to your physician or pharmacist about appropriate dosages. Retest hormone levels in 3 months to track progress.

*bioidenticals are hormones made from plant based compounds that duplicate natural hormone structure and function without the side effects of synthetic versions.

For more on this heady subject see my April 8, 2013 post on Low T ads- boosting testosterone boils down to balance

 

 

 

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Menopausal Mother of the Bride Takes It Lying Down – Decompress to Destress

My daughter Jess was over this afternoon and insisted that I change the cover photo on my hormone consulting site: Your Hormone Balance (www.yourhormonebalance.com) to this one below…tell me, do I look like I’m in balance?

ImageActually this pic was taken the day after Jess got married …and that is me, the formerly shattered, out of balance, menopausal mother of the bride, ensuite at the Nines Hotel in Portland, a gift of dear friends who weeks before the wedding sent a lifeline..if you and Dave perchance could use a “decompression chamber” after W day we’d love to gift you a night at the NINES … interested? A full 3 seconds later I had forsaken my filial obligations for ME myself and I-time! What better way to destress but to decompress in style, and just let it all go: the internal chatter, the planning, the worrying over who might not speak to whom, or not show up, or go missing ….

So how does one regain balance when summer is done, the days are growing dark, your kids are married and moved away and you’re an empty nester now, a woman of une certain age still seeking balance in head, heart and hormones….what do you do?

Contemplating the message of balance at ground level beneath the third tallest tower in the world: Guangzhou City

Contemplating the message of balance at ground level beneath the third tallest tower in the world: Guangzhou City


You practice what you preach, that’s what you do! You calm down and carry on:
-cleanse your mind and body with outdoor exercise every day you can get out there (and when the weather turns gray take your Vitamin D3)
-walk the excess weight off, rain or shine
-strength train your way back to strong and lean
-ingest healthy, hormone-free foods, pure water, plenty of fiber and fresh vegetables and fruits (most Americans eat half as many vegetables and fruits as we should, that being 4 or more servings a day)
-detox to give your gut a break from overconsumption of caffeine, sugar and bad fats – as all who are following Kyle on her cleansing fast this week are doing, and bravo to you! 0

To truly deeply decompress you will need to block (especially before bedtime) the blue light beaming into your retina from an avalanche of electronic media we expose ourselves to (an estimated 7+ hours a day), those seemingly benign blue rays that raise stress hormones and deplete sleep hormones. No more taking your IPhone to bed with you. Sink into a warm bath instead, or slip into your comfiest clothes, light the candles, rub in your bioidentical hormones, and FLOP… on an aquamarine velveteen couch should one appear, or wherever you can Str-r-r-etch. Sigh. And B-R-E-A-T-H-E out all that good and bad stress in one big WHOOOSH … keep breathing and whooshing, deep and focused, to release the tension you’ve been holding in your body, dislodge the clutter in your mind, and clear your path back to balance!

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Fall cleansing is in the air

We have been truly blessed with a warm and sunny ‘Indian summer’ here in the Pacific NW this year but 2 days ago, the autumn switch turned on, dropping the temperatures down into the 50’s by day and 40’s by night. Any illusions of an endless summer were quickly abandoned, so back indoors we go for the majority of our waking hours.

I imagine many of you, like me, find yourself purging your house of excess things, rearranging cupboards and closets, raking up the fallen leaves and turning over the soil in the garden. There is something about the transition from living outdoors as much as possible to nestling inside that makes me want to simplify my surroundings before adorning the house with decorations for our fall and winter festivities. One of my fall rituals is moving all of my spring and summer clothes(after taking all of the ones I still didn’t wear to Good Will for a better home) from my bedroom closet to my spare one,  in exchange for my fall and winter wardrobe.  Doing this always makes the seasonal change so definite for me.  I actually enjoy this ritual as it makes me reflect on the activities of the past few months while thinking ahead to the upcoming holidays.

Fall lights add to a warm and cozy atmosphere: I can't resist!

Fall lights add to a warm and cozy atmosphere: I can’t resist!

For those of you who are faithful MP blog followers, you know that fall also means thinking of ways to be more conscious and mindful about the food and beverage choices we will be making in order to stay balanced despite the holiday festivities. This can be a huge challenge to many of us: avoiding unwanted weight gain, getting inadequate sleep, feeling stressed out about shopping(perhaps on a more limited budget than in years past), getting burned out by the extra demands placed upon us, all of this leading to cortisol overdrive and its many associated symptoms(irritability, insomnia, anxiety, depression, belly fat, salt and sugar cravings, to name a few).

So we will be hosting another “Consciousness Cleanse” starting on Sunday, November 17th and will run for 10 days, ending just in time for Thanksgiving. As in years past, there are 4 major food/beverage groups that we will avoid during the ‘cleanse’ . These are caffeine, alcohol, sugar and ‘the whites'(white flour, rice, potatoes, pasta and again white sugar).  Some of you who want to do a deeper detox/cleanse of sorts may also want to eliminate gluten and/or dairy and/or soy, particularly if you suspect a sensitivity to a particular food type.

Some examples of the kinds of food you CAN eat and that will make you feel wonderful

Some examples of the kinds of food you CAN eat and that will make you feel wonderful

Last year we had approximately 60 people participating in our fall ‘cleanse’ and it was pretty remarkable to listen to the various comments people had about their personal experiences.  To view these, please go to ‘Kyle’s blog’ and scroll back to Oct 2012 and March 2013 blogposts to learn more about the cleanse and the reactions of the participants.  We are excited to be doing this again and we hope that you will join us.

For those of you who are interested in a longer term detox, please click on this link

http://bit.ly/HkqEyt

to work along with Andrea Nayakama and her staff of functional nutritionists for 21 days starting on Monday November 4th. Once you click on the link, you can listen to the  webinar she did yesterday: Tipping the Scales. This which was a really nice overview of the link between what we eat and our hormone balance and I recommend that all of you take the time to listen to it. We have written quite a bit about the importance of hormone balance and health/ optimal weight over the past 2 years so some of the content will be familiar to many of you, but I know that no matter how much I learn about this amazing and complex topic, I inevitably take away another ‘pearl’ with every new talk or article I come across.

Stay tuned. We will be posting more in the upcoming weeks to help you get ready for your 10 day fall cleanse. I promise you that if you partake in either the deeper detox or the 10 day mini-cleanse, you will gain a new awareness that what you put into your mouth  really matters . More about the details and benefits in upcoming posts. For now, remember to drink tea(all types but green is great for weight control and immune system), plenty of water, choose organic foods as much as possible, exercise  a minimum of 4-5 days a week and get at least 7 hours of sleep every night for optimal health and wellness.

Fall morning walk at sunrise: a lovely way to get daily exercise

Fall morning walk at sunrise: a lovely way to get daily exercise

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Menopause Awareness Month: Banishing The Seven Dwarves of Menopause

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Exercise is NOT a dirty word(Just ask my Portland to Coast team!)

I love my work. I get to spend time with thousands of women every year in my role as a health care provider and as a result, I meet some amazing individuals. My office is in ‘the Pearl’ in NW Portland, which is an area similar to Soho in NYC:  shops, restaurants, bookstores(Powells Books is the largest bookstore in the U.S.and is a mere 3 blocks from my office), businesses and high density living quarters.  It is a vibrant neighborhood filled with pedestrians, cyclists, dogs on leashes, people hustling back and forth: for work, to shop, or to meet a friend over coffee or happy hour.

Our beautiful city of Portland: this is one vibrant town

Our beautiful city of Portland: this is one vibrant town

I hear many stories everyday and some common threads that emerge are all too often frustration with weight(too much, especially that dreaded ‘muffin top’), stress and feeling tired/overwhelmed. In my role as a provider, I try to elicit details of a person’s diet, stress management techniques and exercise routine. Most importantly, I have learned NOT to make assumptions: many people still don’t know how to eat ‘cleanly’ or how to incorporate exercise into daily living. Not surprisingly, women who eat well and exercise regularly tend to look and feel better/younger and handle life’s stressors with more grace.

So often I hear “I don’t have time to exercise” “I get bored” “I have bad knees” ” I just hate how I look: I can’t imagine putting on a bathing suit/workout clothes”. But then again, these are often the same women who are at their wit’s end with weight and fatigue issues.

The solution is obvious: Exercise! but the path back can be difficult for many.  But I love this kind of challenge: helping people find what works for them to get them back to feeling good, balanced, energized, alive…So many people hear the word ‘exercise’ and they want to run, but not outside, but to the couch. It can be a bit daunting for someone who has never been very active or for others who have adopted a sedentary lifestyle.

But it doesn’t have to be insurmountable. Start small. Set some goals. Let me give you some REALISTIC suggestions:

~Get a fitness app for your smart phone: there are some great ones out there. One that I use all the time is ‘endomondo’: this is a sports tracker with a GPS that makes fitness fun, helping you to measure your progress over time: I used it to train for Portland to Coast and it helped me to walk my fastest mile ever! Some others are ‘adidas-mi coach’, ‘couch to 5 k'(one of my co-workers is using that one: helping her to walk/jog and get moving!), ‘nike-fit’ …the choice is endless. Pick something that works for your lifestyle: they really make exercise fun!

~Find a group or a friend and start working towards a goal together. Last year I formed our PTC team and some of the women had NEVER participated in any kind of formal exercise or events. Guess what? they loved it and came back this year stronger and fitter than ever.

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

~Try something new or revisit something you loved as a child. Take a dance class, try stand up paddling, yoga, pilates, barre work, sea kayaking: there are no limits to the opportunities out there.

Trust me: exercise is the one thing that if you do it with any sort of regularity and dedication, it will give back to you in many ways: You will feel stronger, calmer, more flexible, confident, fit, leaner, and happy. And your memory will improve, as well as your cardiovascular health and hormonal balance.

So what’s stopping you? As always, we would love to hear what you are doing as part of your personal balance plan.

Happy trails…..

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Oh and P.S.: last year was our first year as a walking team and we came in at around the top 40% , which we felt pretty good about. THIS year we finished in the top 28% overall…not bad for a bunch of women walking and having a fantastic time while doing it!

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