Grin and Bear It??

"Sometimes your joy is the source of your smile, other times your smile can be the source of your joy."
- Thich Nhat Hanh

Many studies throughout the years have proven the benefits of smiling. Smiling reduces the stress hormone, cortisol, and increases the production of endorphins. Smiling usually makes you look more attractive and draws people to you. Smiling can also help you exude an aura of confidence even in uncomfortable or stressful situations. According to some studies a smile may even prolong your life.

However, up until recently, no one thought to study the effects smiling has on physical exertion.  A current study from German Sport Cologne Bielefeld University (Amsterdam)  researched the effects of smiling on exercise.

The goal of the study was to find out if purposefully adopting facial expressions would effect the way the test subjects felt about the exercise and the level of exertion they felt during it. Two different groups were placed on stationary bikes and pushed to 50-60% of their maximal heart rate reserve. After analyzing the data and interviewing the participants, the results of the study were evident. Both groups found that they had a more enjoyable experience and felt less fatigued when smiling as opposed to frowning.

We'd be happy to show you how to put a smile on your face during exercise!

Mallory Ghrist

Better Living
734.747.0123


Reference:

The Effects of Smiling and Frowning on Perceived Affect
SMILING AND FROWNING IN EXERCISE

Fitness gadgets beyond the gym

We live in an age where technology is king. As it pertains to health, fitness and wellness most questions you need answered, you can look up on the Internet, follow a blog or join a web group or something of the like. The problem with all of this easy access to information is knowing how to find the right information that is the best fit for you.
      Today I want to talk about fitness gadgets. In addition to your time in the gym, it is helpful for overall health to track your activity through the other 15 hours of your day. There are many products that do this. With so many out there it's hard to know which strap, pedometer, monitor, bug or device is the most accurate, user friendly and cost efficient. So I've done research for you, and this is what I've found.

According to Consumer Reports:

 An award winning, accurate, user friendly and reasonably priced pedometer would be the Yamax Digi-Walker CW-701. It is small, light weight and durable and clips on to your  pants at the waistline. The Digi-Walker tracks your steps taken, distance traveled, and calories burned. It also has a clock and a two week memory. All for under $45.00.

If you want to know everything you've ever wondered about yourself, the Fitbit might be your best option. With features such as step counter, calorie tracker, calorie intake log, sleep efficiency monitor, and real time results provided to you throughout your day, what more could you ask for? If you're willing to spend at least $100 then the Fitbit may be right for you.

Lastly and my personal favorite of the three is for you parents who have trouble getting your younger kids to be active. The Geopalz Pedometer tracks moderate to vigorous activities and will reward kids for their hard work with prizes and time in the Geopalz online arcade. With fun designs and animals that clip onto the waistline or shoe, they're a great and inexpensive way to get sedentary kids up and moving for under $30.


-Mallory
Mallory@betterliving.biz

Taste of Summer - Eat this fresh, simple, delicious salad

Wow I have a lot of cucumbers and tomatoes coming out of my garden right now! Today I whipped up an incredibly tasty mix with them that was ready in minutes. You can't go wrong with this recipe. It is rich in vitamins, minerals, phytonutrients and healthy fat. Snack on it when you are hungry at night and it is sure to help you burn some body fat while you sleep. Serve it as a side dish with a lean protein (chicken, fish, turkey) for dinner and your plate will be a beautiful array of colors and fresh tastes.

Check out the pictures on Facebook. Remember to "like" us while you are there.

Enjoy!
Mark

Mark's Twist on Cucumber Salad
3 cucumbers, peel half of skin leaving strips of green, diced
2 cups cherry or grape tomatoes, rinsed and dried
1/3 red onion, diced
1/2 green cabbage, shredded
1 1/2 cups green or yellow beans, chopped and steamed 5-7 minutes then ice bathed
1-2 T olive oil
2-4 T apple cider vinegar
1/2 tsp pepper (I used white pepper)
1/2 tsp salt
1-2 T agave nectar (cuts acidity from vinegar)

Toss and serve.

Can exercise REALLY be FUN?

I participated in 2 mud runs this year. I've told several people about them. "Why would anyone want to crawl through mud?" and "You could not pay me to do a race that involves climbing ladders and running through water!" were recurring comments I heard. Yet for the thousands of participants in Michigan's various mud events, doing these things is PLAY.

Remember your childhood play - running, jumping, spinning around until you fell down dizzy and laughing? There is a unique joy in seeing what your body can do. Exercise is not just going to the gym to walk/jog on a treadmill. It can be any movement that puts a smile on your face - dance, shoot hoops, play tag... Perhaps return to your childhood. A hula-hoop is a great abdominal exercise. A jump rope is an incredible weight loss tool.

Looking back on my childhood, my neighbor and I could entertain ourselves for hours with a frisbee. Can you add some play back to your fitness routine?

To see my before/after MS Muckfest pictures, check out https://www.facebook.com/BetterLivingAnnArbor
While you are there, please hit the "Liked" button.

Happy exercising!
Mark