Tips To Keep Moving Even When You Are Injured

How do you stay active when you can’t walk?

A Thanksgiving kitchen accident involving a pot of boiling water put my 15-year-old daughter in a walking boot to protect her scalded foot for a month.  Her injury healed well, but in the process we needed to find ways for her to stay active.

I shared some of my favorite seated exercise videos with her PE teacher and realized, maybe you would find them handy too.  Not only are the tips great for when you are injured, they are also sneaky ways to fit in activity while seated at work!

The key is to use these videos as guides and adjust the movements to fit your current abilities. They are also useful for people who may be less steady on their feet or need modified activities due to age or illness. Hopefully, you won’t be injured, but in the event you, or someone you know needs some help maintaining active healthy habits, check these out:

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

Choosing A Fitness App: Wellness Tip for Busy Women

With thousands of fitness and weight loss apps available, how do you choose one which will actually help you meet your goals?

That’s a good question!

Several studies have been conducted recently which provide clear evidence suggesting well designed apps can increase activity levels and keep you motivated. As I wrote in an article on HealthyWay , one study was critical of most apps for failing to meet all of the American College of Sports Medicine’s Guidelines for Physical Activity, but I don’t think that is really the issue. Most Americans get just eight minutes of physical activity per day, or 56 minutes per week. ANY increase in activity is beneficial. If a free app reminds you to get up and move around more, that is excellent.

According to a study in the Journal of Medical Internet Research, fitness app users are more likely to exercise had have lower BMI than non-users or those who used an app for a while and then quit.  This is good news.

So, what makes a fitness app effective?

Group of young woman exercising

It turns out even just setting goals and tracking your progress can do the trick.  An Irish study, indicates that participants who used an interactive app which provided feedback about progress towards goal significantly increased daily activity over a group which used an app that simply logged steps.

Look for fitness apps that combines elements known to support behavior change:

  • Positive and interactive: Providing uplifting messages, support, and motivation is key. The FitBit app does this very well. The app is simple, tracking steps and allowing users to log other data such as ounces of water or calories consumed. The real beauty comes through badges earned through steps, encouraging messages (you are almost to your goal), and the ability to connect with friends in good-natured competition.
  • Specific and incremental: “I will take 10,000 steps today” is a more specific goal and will be more successful than a goals such as, ‘I will be more active’. Successful apps ask users to make measurable daily goals.
  • Intentional and motivational: If you are intentional about something on a daily basis, change will happen. Most apps have the option to set reminders or have prompts built into the design.
  • Individual and flexible: Cookie cutter activity or eating plans are less likely to be effective than plans that can be modified to fit individual needs. Apps that allow users to set beginning fitness levels, age, injury issues, dietary preferences, etc., will be more successful. The University of Florida Study recommended Sworkit as a comprehensive and flexible app.
  • Simple and easy: If an app is too complicated or is discouraging to use, you won’t be likely to go back to it day after day. I’m a fan of Johnson & Johnson’s 7 Minute Workout App. It is simple to use, mixes up activities, and is quick.

Want more? Check out this article from PositiveHealthWellness.com on the 10 Best Fitness Trackers!

The key is to find an app (or a couple of them) that encourages and supports more activity.

What app gets you moving?  We’d love to know what is, or isn’t, working for you. Please share in a comment below.

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

Say Yes To Risk

Sometimes it is healthy to say yes!

Most of the time, my wellness advice is about saying no, protecting your time and energy in order to stay healthy and manage stress.  Have you noticed, as adults we tend to take fewer risks?  We tend to play it safe, which makes sense, of course.  We have responsibilities. We have priorities. However…

Risks often lead to fun, and fun is good.

Laughter, fun, just plain getting out of the ordinary reduces stress. When was the last time you raised your hand and said yes to something outside your comfort zone?

Here is the crazy thing I said yes to recently:

Owen Morse and Jon Wee of The Passing Zone emceed the awards ceremony for this year’s National Speakers Association Convention.  They needed a female volunteer from the audience. I raised my hand.  So… was there risk?  Let’s just say it involved a swing contraption and knife throwing! Enjoy this video shot by my Livestream Digitial Event Conference Talk Show cohost Thom Singer

As you can tell, I laughed (and screamed) a lot!  It was fun, a great way to end the convention, and, oh yes, a big time stress relief!

Have some fun. Laugh a little. Say yes!

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is also a Live and Virtual Event Emcee.

What Is The Heart Of Wellness?

After months of work, we are proud to announce The Heart of Wellness!

The Heart of Wellness is a science-based program that anyone—sedentary or fit—can use to improve long-term well being. The high energy and high content keynote program is combined with a daily follow up program that is measurable as well as motivational.

When you connect simple, achievable daily habits with the motivation to be healthier, real change becomes possible. The follow-up program hosted by Avanoo delivers 30 easy days of inspiring stories, thought-provoking, lessons, down-to-earth activities, and daily intentions to discover your personal healthy lifestyle.

In just 3 minutes a day, here’s what you’ll learn how to do:iStock_000020828583_XXXLarge

  • Spark your own motivations for getting and staying healthy
  • Choose and use simple, research-based health habits
  • Integrate movement, food, sleep, and medical care for optimum wellness
  • Connect with others to create health accountability
  • Give your heart its best chance to thrive

When you connect simple, achievable daily habits with the motivation to be healthier, real change becomes possible. Join wellness expert Eliz Greene for 30 easy days of inspiring stories, thought-provoking, lessons, down-to-earth activities, and daily intentions to discover your personal healthy lifestyle. In just 3 minutes a day, here’s what you’ll learn how to do:

  • Spark your own motivations for getting and staying healthy
  • Choose and use simple, research-based health habits
  • Integrate movement, food, sleep, and medical care for optimum wellness
  • Connect with others to create health accountability
  • Give your heart its best chance to thrive

 

The Heart of Wellness is a science-based program that anyone—sedentary or fit—can use to address long-term wellbeing. Isn’t it time you started your journey to the Heart of Wellness?

Regularly $99.99

Offered to you at $49.99
Join Now!

Go Red For Women Speaker Eliz Greene at Ladies Night Out

Kansas women dance in the aisle at heart health event with speaker Eliz Greene

Wichita, Kanas hosted the Go Red For Women Ladies Night Out tonight with Eliz Greene as the keynote speaker.  Eliz got the audience up dancing and shared down-to-earth tips to improve heart health including:

  • Using a pedometer to increase activity
  • Managing stress by connecting with other fabulous women
  • Getting over denial and taking charge of your heart health

Did you attend this fabulous event?  Please:

  • Share your #IWillBecause in a comment below
  • Download the Move Your Bootie Ebook
  • Let Eliz stay in your ear for the next 30 days! Preview the Heart of Wellness Avanoo Program and join with the discount coupon HEART15

iStock_000020828583_XXXLargeWhen you connect simple, achievable daily habits with the motivation to be healthier, real change becomes possible. Join wellness expert Eliz Greene for 30 easy days of inspiring stories, thought-provoking, lessons, down-to-earth activities, and daily intentions to discover your personal healthy lifestyle. In just 3 minutes a day, here’s what you’ll learn how to do:

  • Spark your own motivations for getting and staying healthy
  • Choose and use simple, research-based health habits
  • Integrate movement, food, sleep, and medical care for optimum wellness
  • Connect with others to create health accountability
  • Give your heart its best chance to thrive The Heart of Wellness is a science-based program that anyone—sedentary or fit—can use to address long-term wellbeing. Isn’t it time you started your journey to the Heart of Wellness?

Regularly $99.99

Offered to you at $49.99 with the code HEART15

Join Now!

 

 

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

Heart Of Wellness At Protection 1

Daily Habits to improve heart health

Eliz presented The Heart of Wellness: 5 Daily Habits to Live Longer, Feel Better, and Stress Less to employees at Protection 1, the speaker sponsor for tonight’s Go Red For Women Ladies Night Out in Wichita, Kansas.

Five simple daily habits done during the work day can significantly improve heart health! They include:

  • Moving your bootie
  • Standing up once per hour
  • Drinking water
  • Breathing deeply
  • Turning off electronic stress inducers

Did you attend one of the sessions?  Please:

  • Share your #IWillBecause in a comment below
  • Download the Move Your Bootie Ebook
  • Let Eliz stay in your ear for the next 30 days! Preview the Heart of Wellness Avanoo Program and join with the discount coupon HEART15

iStock_000020828583_XXXLargeWhen you connect simple, achievable daily habits with the motivation to be healthier, real change becomes possible. Join wellness expert Eliz Greene for 30 easy days of inspiring stories, thought-provoking, lessons, down-to-earth tactivities, and daily intentions to discover your personal healthy lifestyle. In just 3 minutes a day, here’s what you’ll learn how to do:

  • Spark your own motivations for getting and staying healthy
  • Choose and use simple, research-based health habits
  • Integrate movement, food, sleep, and medical care for optimum wellness
  • Connect with others to create health accountability
  • Give your heart its best chance to thriveThe Heart of Wellness is a science-based program that anyone—sedentary or fit—can use to address long-term wellbeing. Isn’t it time you started your journey to the Heart of Wellness?

Regularly $99.99

Offered to you at $49.99 with the code HEART15

Join Now!

 

 

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

5 Tips To Feel Better This Summer

These days it seems like we are bombarded by “Beach Body” messages telling us summer is the time to look better.  Let’s get real!

Summer is the time to FEEL better.

With ample sunshine, fresh fruits and vegetables aplenty, and longer days, summer is a great time to kick heart healthy habits into gear.  Here are five simple strategies to feel better this summer.

Quit the Beach Body Baloney:  open_your_heart_to_love_7

Studies have shown images of ridiculously skinny (and most likely photoshopped) bodies is skimpy clothing do nothing to motivate us to exercise or eat right.  In fact, quite the opposite is true. Rather than focusing on whether or not a bathing suit is in your future, this summer commit to having the energy to enjoy the season. What would you like to DO this season? Mow the lawn without being winded? Play ball with the kids? Haul the boat in and out? Pull out the tent and enjoy the outdoors? Picnic with folks you enjoy? Set your sights on the pleasure of the season.
See Also: That Picture On The Fridge Won’t Help

Fill The Plate With Color:

Colorful foods are more nutritious. Now, we aren’t talking about green Jello or blue raspberry popsicles, but rather grow foods. If a something looks similar to what it did when it left the farm or ranch, it is a grow foods. Filling your plate with colorful fresh fruits and vegetables is a great way to take advantage of the summer.  Choose deeply colored fruits and vegetables to get the benefit of vital nutrients. For example, blue, purple and deep red in berries, eggplant, and red radishes come from nutrients that help keep your heart and brain healthy. Dark green vegetables, like broccoli, kale, and green cabbage are colored by compounds that help the liver clear toxins out of the body. Even light colored produce and reduce the risk of stroke. Including one fresh fruit or vegetable at each meal this summer is a small change that will make a big difference in your health. Plus, summer produce tastes great!

Go Outside:

The average American spends more than 90% of life indoors.  Our bodies weren’t built for that. You heart needs vitamin D to function properly, and the best way to get it is spending at least 15 minutes outside in the sun. Getting outside also lowers stress, boosts productivity, and can improve your immune system by allowing you to breath fresh air. Eat lunch outside. Meet a coworker for a stroll. Sit outside while you talk on the phone. Do what you can to get some sunshine and fresh air.

Embrace The Chores:

Summertime provides so many great opportunities to get out and get moving. Why not take advantage of the summer chores?  Mowing your lawn for 30 minutes is equivalent to any other type of moderately intense exercise. Of course, it doesn’t count on a riding lawn mower! Pulling weeds, planting, and other gardening activities are less intense, but if you do them for 60 minutes you still get the benefit of 30 minutes of moderately intense activity. Even washing the car counts in this way. Hauling mulch or other landscaping is more intense and just 20 minutes will fulfill your 30 minute goal. Don’t have a lawn to mow?  Check around your neighborhood, there probably is an elderly neighbor who could use some help.  Or find other activities to get you up and moving.

Share The Goal:

Most of us need support and encouragement to stay committed to being more active and eating better.  Get a friend or coworker on board to walk with you and eat a healthy lunch.  You don’t even have to be in the same location to make a date to walk with someone.  Talk on the phone while you walk, the solidarity is the same. Devices such as the FitBit offer opportunities to support and challenge each other.  Knowing my sister or Aunt is hot on my trail in the Work Week Hustle certainly makes me up my step count, even though we all live in separate states!  Find ways to connect and share the goal this summer.

Summer is a great time to cement healthy habits to feel great and enjoy life.

Woo Hoo!

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

Turning 50…

Today, I am 50 years old.

Over the past few weeks several people have called to see how I am feeling about this milestone.  Some believed I’d be “freaking out.” Others worried I’d be unhappy or some how depressed.  A few of my friends are experiencing the same milestone this year.  “I don’t want to talk about it.” Said one recently.

Huh.

Colorful-Candles-Of-Happy-Birthday

How am I doing with turning 50?  Fan-freakin-tastic.

Really.

First, I woke up this morning.  Yes, just that.  At age 35 I very nearly stopped having birthdays. My father stopped having birthdays at age 52.

I don’t wish away any year, or any day.

Second, I woke up next to my amazing husband. I’m not taking that for granted either. While I sometimes wonder who stole my adorable little twin girls, the amazing nearly full grown teenagers who live our house brought me breakfast in bed.

Each day I try to revel in what is good rather than dwelling in what is difficult.

Since the beginning of 2015, things have been pretty challenging.  Clay’s mom became very ill and passed away and we are still dealing with her house and estate.  Our daughter Grace spent nearly a month home sick with pneumonia.  My business? Well it has been a difficult year so far there too.  But what I love about being a speaker and author is that I have the flexibility to be there when my family needs me, and a lighter than expected schedule meant I could do just that.

Sure, it would be easy to focus on what hasn’t gone according to plan in the last 5 months, or the last 5 decades, but that seems to lack gratitude.  I have a beautiful life with everything I need and a great deal more of what I want than I probably deserve.  That privilege does not go unnoticed and I try to give back in ways that are valuable to others.

So, how do I feel about being 50?  Privileged, grateful, and just peachy thanks.

So, how do you feel about the age you are? Are you focused on what is good or dwelling on what is difficult or not going according to plan?  Today, as a little gift to me… take a moment to list 5 things (one for each of my decades) that are good in your life.

Enjoy the day… I know I will.

Eliz Greene survived a heart attack while seven-months pregnant with twins. She is a Motivational Women’s Wellness Speaker who works with busy people to improve heart health, so they can live longer, feel better, and stress less. Eliz is the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness.

Beyond “Just Say No”: Parenting Tips

This article was originally posted on the elizgreene.com website:

Recently my 14-year-old daughters and I attended the “In My Shoes” exhibit at the Milwaukee Public Library. Hoping to spark conversation between parents and teens, the exhibit was created by teen patients at Rosecrance’s adolescent campus in Rockford, Illinois, the exhibit displays shoes that have been painted and decorated by teens to tell their story about substance use. I was contracted to blog about the exhibit, and was interested to see if it would indeed spark conversation.  Here is what happened in the car on the way back from the exhibit:

Me: “So, it seems like the exhibit was designed to get kids and parents talking about substance abuse. Do you think we talk about that enough?”

Daughter #1:  Looks up from her phone, “Yes.”
Daughter #2:   “We talk about it at school all the time.  It’s all ‘Don’t do it.’  It is the same thing all the time.”

Hmm… that is interesting.  It is true. Even the conversations my husband and I have had with them has been rooted in a kind of right vs wrong, disciplinary “Just Say No” conversation (mixed with some cautionary tales).

Me: “So, the stories on the shoes, do you think that was more directed at teens or at parents?”Photo 2
Daughter #2: “Parents. Kids know that stuff.”

Me: “Huh, okay.  So, some of the stories were about really bad things happening to the person.  Others were about depression.  What do you think about that?”

Daughter #2: (Who had the bad luck of sitting in the front passenger seat and was more socially forced to participate in this somewhat uncomfortable conversation.  When I asked about the discomfort level the both agreed it was less uncomfortable than talking about sex, but a very close second.) “It seems like they we all trying to get away from pain or feel better using drugs or drinking.”

This lead to a rather long conversation about self-medicating and why some kids may be more at risk than others.  Right now my girls live in a happy bubble.  They haven’t yet been exposed to even the opportunity to “Just Say No.”  But we all believe that day will come.

The girls and I had a good conversation, and later we continued with my husband too.  I don’t kid myself that one conversation will inoculate my girls from the possibility of substance abuse.  We’ve been honest about the family history of dependency and the dangers of even “social” use. This will have to be an on-going dialogue.

I’m grateful for the spark of conversation the “In My Shoes” exhibit and the resources materials it provided.  I’m excited to participate in the #InMyShoes tweet chat tonight at 7 pm Central Time.  http://www.rosecrance.org/twitter-chat/

The “In My Shoes” exhibit will open to the public on April 1, 2015, at the Central Library at 814 W. Wisconsin Ave., where it will be on display in the Schoenleber Reading Room until April 26. The exhibit’s April stop coincides with the National Council on Alcoholism and Drug Dependence’s Alcohol Awareness Month, whose 2015 theme is “Early Education on Alcoholism and Addiction.”

Learn more about the exhibit and other tour dates and locations at www.rosecrance.org/inmyshoes/

Helpful Resources:

Click here for a Resource for talking to teens about marijuana

Find out more about Rosecrance www.rosecrance.org

Eliz is pleased to partner with Rosecrance to promote this exhibit and has been compensated for this post.  All opinions are her own.

Eliz Greene is a freelance writer, blogger, and spokesperson.  She is a popular wellness speaker and virtual event host.  Find out more at www.elizgreene.com

Is Burning The Midnight Oil Bad For The Heart?

Night Owls Develop More Heart Disease And Diabetes

sleep-250

A study released in the Journal of Clinical Endocrinology and Metabolism indicates people who go to sleep after midnight are more likely to develop heart disease and diabetes than those who turn in earlier.  Even when both groups got the same amount of sleep, night owls faced a higher risk of developing cardiovascular disease as well as other health issues such as a decrease in muscle mass.

While researchers could not prove a direct cause and effect link between staying up late and heart disease risk, the study suggests that disturbing the natural sleep rhythm of the body combined with late night indulgences in unhealthy behaviors such as smoking, over eating, and sedentary activities are to blame.

All night owls in the study had increased body fat and triglyceride levels.  Male night owls were at particular risk of diabetes and loss of muscle mass.  Female night owls had more belly fat and were had a higher risk of developing metabolic syndrome.

This study suggests turning in before midnight could be a heart healthy habit!

Motivational Women’s Wellness Speaker Eliz Greene works with busy people to improve heart health, so they can live longer, feel better, and stress less.She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after women’s wellness & stress management keynote speaker. Eliz is the Heart Disease Expert on Answers.com