You'd think a simple activity like walking would be just that, simple. But according to an article on medicinenet.com, fewer than 50% of American adults do enough exercise to gain any health or fitness benefits. Although walking isn't a cure-all, it does have numerous benefits to both your health and wellbeing.  Here are 15 reasons to walk:
 
1. Helps to prevent Type 2 Diabetes
The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Strengthens your heart
In one study, mortality rates among retired menwho walked less than one mile per day were nearly twice that among those who walked more than two miles per day.
 Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

3. Good for your bones
Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

4. Improves physical function
Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

5. Can do it at any age
Research shows that walking improves fitness and physical function and prevents physical disability in older persons. Research also shows that walking improves fitness and physical function and prevents physical disability in older persons.

6. Can do it any place
All you need is a good pair of shoes.  Around your house, while traveling, it doesn't matter, your feet are always with you.

7. Reduces risk of breast & colon cancers
Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Makes you smarter
In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

9. Eco-friendly
In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that! In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

10. Popular & preferred"Walking is easily the most popular form of exercise," notes the President's Council on Physical Fitness as well as the American Podiatric Medical Association.  Some 89.8 million Americans walked for exercise in 2007 (a 2.5% increase from the previous year), making it the #1 form of exercise, according to the National Sporting Goods Association.  They went on to say "Fitness walking" has increased 34% in popularity in the last 20 years to become a Top 10 sports/recreational activity in the U.S., with more than 36 million active participants.

11. Gives you energy
“We found that there was a clear and strong relationship between the number of steps they took and their overall mood and energy level,” said Thayer, author of Calm Energy: How People Regulate Mood with Food and Exercise. “It really indicates that we’re talking about a wider phenomenon here than just walk more and feel more energy. We’re talking about walk more, be happier, have higher self-esteem, be more into your diet and the nutritiousness of your diet.”
The study was one of four Thayer and student researchers have done over the last several years. “In this whole series of studies that we’ve done, the more you walk in a day, the more energy you experience,” Thayer noted. 

12. Tones your muscles
Use it or lose it. Regular walking will help to keep your muscles toned. 

13. Provides a little adventure
According to a consumer survey from the Adventure Travel Trade Association, a solid 45% of travelers prefer "soft nature" activities such as "bird watching and walking."

14. Burns calories

A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

15. Good for your brain 
In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

Day 1 : 11/13/2012

The Xyngular "Ignite" program is what I've ventured into.  A little background, I have two children. Was always in athletic shape. Since having my two children, between pregnancies, owning our own business, chasing after them, feeding them, nursing them, etc. I have managed to put on a few... okay more than a few... unwanted pounds.

I've been very excited to find a cleansing/detox that I will also be encouraged to drop a few pounds as soon as my daughter finished nursing.  She is done, and it was time!  We (my husband and I) have researched other cleanses, detoxes. All great!   This particular one peaked my interest for two main reasons.
1. The main part of the program is only 8 days, you can still eat, it is natural products and 8 days is totally feasible.
2. A friend of mine who is from my home town introduced me to this program. I've known her for years now and I've always thought she was one of the most beautiful women I've ever known. She had gained unwanted pounds herself and found this program and got results. She is back to her totally bodacious self (not that she wasn't beautiful with a few extra pounds) and that right there, had me.  She looks GREAT!

So, My day one of this program went much better than I expected. I woke up took my first little tablet. About an hour later I had a shake. THIS is the part I dreaded. I HATE HATE HATE protein shakes.  I was able to add a few ounces of the yummy antioxidant berry flavored drink to my vanilla shake.  Very enjoyable. I honestly can say, I like the shakes!  My mid-morning snack was a tuna packet WITH  sprinkles of the cheat calorie control food sprinkle of course! Shake again with supplements for lunch, afternoon snack was 6 oz. of Turkey.  I felt a little tired, so I had another Xyng, which is for energy.

Dinner was another shake. I must admit I was HUNGRY before bed. Being hungry though, made me realize how much I had been over eating!  I caught myself several times throughout the day going to something off my kids plates or other empty calories.  

Day one. COMPLETE and happy to go into day 2!!
Dr. Brie Gindele

Day 2: 11/14/2012

Today I woke up and felt very good and ready to go! No headache! Yay, quite honestly I was very afraid of a headache, since I am a serious coffee drinker.  The day flew by. Had my protein snacks, happy to have them by the way. 

By late morning I have to say I did experience a strange feeling. I felt like I wanted to cry, for no reason. But at the same time I was energized and in a good mood. If that makes any sense. I chalked it up to the change in my body chemistry. 

Detoxing effects every organ in your body and therefore your physiology. Which in turn will effect your hormonal balance, immune system, etc. i.e. OVERALL HEALTH. The confusion I felt in the morning was odd, but a side effect I welcomed over a headache. 

After my dinner shake I admit that I weighed myself. I was so curious how only 2 days of the program would effect me. 4 pounds! Thats right 4 pounds down! WHOO HOO!!!
Dr. Brie Gindele

Day 3: 11/15/2012

YAY! Wake up knowing I get to have a healthy meal today. So great!  Figuring out what to wear, I knew I was 4 pounds down, so I grabbed a pair of jeans that have been snug and me and ... aaaaaahhhhhhh, nicely fitting! AT LAST! In only 2 days my clothes are fitting so much more comfortably. THANK THE LORD. 

I jumped on the scale yet again... think this may be an obsession.. and 1 more pound down. Love how the body works in your favor in your sleep. 5 pounds total. Loving it.

Absolutely crazy morning in the office and I never had the opportunity to sneak away for a  protein am snack. 

I chose a 6" subway sub for my "healthy lunch" since I was on the run. I know this isn't the healthiest of choices, but it was in a good calorie range and the lowest sodium choice I could find as far as a quick grab.  Planning better for day 5 lunch!  

Dinner I am having chicken.  I think I can have salad with veggies, I'm double checking that as soon as I publish this post. Looking forward to it, but honestly, I am doing really good in tiny portions and shakes. I am not missing big heavy meals at all. 

One thing I am missing.... glass of wine :-( .  Big girl panties on.  IM DOING THIS!  

Until tomorrow.... wish me luck. OH and I took pre-pics and measurements, etc. I plan to post the pre and post pics together. So excited! Tomorrow is half way point. This is a breeze!!


Dr. Brie Gindele

Day 4: 11/16/2012

Today I had a full day of a Dr.'s seminar from 8-5. This made sticking with the program a lot easier. It is a non-eat day so even easier!  Packed my protein snacks in a lunch box and off I went. 

I had a lot of energy today.  When someone was asking me why the heck I was putting more salt (CHEAT) on my jerky, I explained the program and was glad to share that I had more than my regular amount of energy. 

6 pounds down! 

Day 5: 11/17/2012

Hardest day yet. Not because of hunger, headaches, anything like that. Because of yet again being at a convention on an eat day.  It is really hard for me to find a "healthy meal" between 500-600 calories. Most places don't give you that information. I wish we'd have been given specific options. I like the strictness of this program, it's what makes it so easy to follow. When I'm left out to choose for myself, I have a difficult time.

Today I chose a taco salad from the menu. Seemed the "healthiest" option froad horrendous stomach cramping. 

I did skip the afternoon protein snack as I was neither hungry nor wanted to mess with the demon that was my stomach. 

By 5:00 I was digestively back to normal and ready for a protein only dinner.  I did realize at 5:00 that I had forgotten my accelerate at lunch, so quickly took them then. I am not sure if that was what was best, but its what I did.  

I didn't eat until about 8:00, but I had a steak, flush and off to bed!

Day 6: 11/18/2012

I headed back down with my family to finish off my CE courses so a fast shake in the morning was easy breezy. I've really become a huge fan of the shakes.  Since today wasn't an eat day, I did have jerky for snack and my family hit up fast food for lunch (which honestly even if I was eating I'd likely not have participated... come to think of it, that's exactly why they took advantage!).  Another shake for me, accelerate and ready for the day. I felt really great this day. Full of energy and well, normal.

The afternoon/evening was tougher as we were just home (Sunday) and so were my kids. Football. Snacking. Was hard. But I made it through, had my turkey and cheese snack which got me through to my dinner time shake.  

Down a total of 7 at this point. Happy happy!

Day 7: 11/19/2012

ONE MORE DAY!  I am so proud I've made it this far, and it was easy!  
Shake for my breakfast, and again I couldn't have a mid-morning snack as I was too busy at the office to step away.  Ran from the office to pick up my kids from school. I was very excited to try this new "healthy" restaurant in town, when we got there, low and behold they are closed on Mondays! UGH!!  So... we hit up outback steakhouse next door. They do have plenty of 600 calorie and under items on their menu, I was pleasantly surprised.  I had a salad with salmon and cup of their Low fat soup.  Although I don't know the exact calories I am confident I stayed in my range.  Dinner. Out again!  Not that we wanted or expected it this way, but since we are going out of town for Thanksgiving holiday cooking and shopping just isn't justified. So, Texas Roadhouse for a nice 8oz piece of meat! No sides, thank you. And YES I declined the rolls. 
Salivated as my family devoured two baskets. 
HOWEVER, although I felt jealous of some of the things my friends and family have been eating of the past few days, I am really realizing how absolutely aweful we as a species are choosing to feed our bodies. I mean, it is pretty disgusting just how much processed crap we put in our bodies on a regular basis. And to most people THAT is normal, fruits, veggies and meats are literally for the birds.  Disgusting. I mean I KNOW that most people consider bread healthy. "Well it's whole wheat."  They don't even consider it a packaged good.  It's baked right? Well so is a Cheez-it!  
I am on a mission to stress this to my patients. MISSION!

Day 8: 11/20/2012

Last day!  No eat day. Feel like I'm just closing my eyes, and holding my breathe through this day! I want to reach my 8 pounds of loss! I am waiting until the morning of day 9. Will I? Did I?  I had to have!?!  Seeing that the office was completely booked in the morning, it made a good portion of my day a breeze to get through.  Now, when I am writing things like "to get through", please don't miss understand the underlying meaning.  I am not hungry, miserable or any of the like.  I feel great. I want to complete this mission successfully. I am excited. That is all. Like a marathon, at mile 20, need to push through and just get there!

Had my dinner shake. BED!

Day 9: 11/21/2012

YAY YAY YAY! 8 pounds down! Mission complete! So proud of myself.

So, here are my stats:

Summary: I am going to keep going with the 30 & 90 days and plan to do this 8 day challenge again in December! Should I continue with a blog for that?  I will not continue unless I get feedback!  
My lesson most learned is that first, I was a scrapper of my kids food. BAD BAD habit. Also, the temptation of evil processed foods is the DEVIL and way to available. LASTLY and most importantly, is that I can do this, YOU can do this. We need to put in a little effort to take control of our OWN health. I've become more aware of my posture, working on that daily now, my overall diet and mostly my and my families health I did this for me, but it is most definitely effecting everyone in my entire household lives now! Good bye Cheez-its! You are no more. 

Good luck to you all. If you want to venture on your own, or in my same path, regardless, I promise I'd love to support you and help you in anyway I can!

Dr. Brie Gindele

It's the "Great Pumpkin"! This year don't wait for him to appear in the pumpkin patch with Linus, take full advantage all season long! This fall favorite happens to be AMAZING for your skin! 

Behold the power of pumpkin... This autumn take full advantage of this amazing orange powerhouse. Remember, beauty comes from within, so in addition to slathering it all over your body, be sure to eat it as well.

Pumpkin is rich in vitamin A, which exfoliates and softens your skin, and vitamin C, an antioxidant that can help to remedy damage produced by free radicals, according to the University of Maryland Medical Center. Pumpkin is especially beneficial for environmentally stressed, sun damaged skin. 

Pumpkin contains natural enzymes that help to dissolve dry, dead skin cells, making it a great, gentle exfoliant. 

If you suffer from acne, blemishes or frequent breakouts, your skin will benefit for sure. Pumpkin contains the acne fighting vitamins E and T, more commonly known as torulitine. Pumpkin will aid in reducing inflammation, reducing pore size, controlling excess oil and preventing the appearance of pimples, blackheads and blemishes. Try a fresh pumpkin mask 2-3 times a week after cleansing... Simply use the inside flesh of a fresh pumpkin, puréed. You can also add a splash of pure cranberry juice as well. Can't find fresh? Organic canned pumpkin will suffice.

Don't forget the pumpkin seed oil! In addition to it's very high content of vitamin E, there is also a high level of oil content (as high as 50%). The four fatty acids which comprise 98% of pumpkin seed oil are palmitic, stearic, linoleic, and oleic acids.

Palmitic acid works to promote natural oil regeneration. Oil is an important component for the skin to retain its protective barrier. With too little oil, the skin will crack and bleed; opening it to a greater risk of infection and disease.

Stearic acid acts primarily as a lubricant. It allows the skin to retain the proper moisture balance vital for good health (and good looks).

Linoleic acid is an essential fatty acid, which means our bodies don’t manufacture it, and so we must ingest it in our diets. Linoleic acid is one step for the manufacture of prostaglandins, which decrease inflammation in the body. Linoleic acid helps maintain smooth skin, and will help repair flaky, itchy, or rough skin.

Oleic acid is the final fatty acid found in pumpkin seed oil. It works to replenish and maintain skin’s moisture and lubrication. It is an Omega 9 acid and has similar health benefits (both general and to the skin) as the more well-known Omega 3 and Omega 6 essential fatty acids.
This oil will work wonderfully as a moisturizer, a little dab will do! When consuming this oil, do not heat it, as it will break down. Simply use it for drizzling, dipping and dazzling! Remember to refrigerate after opening, since it is a delicate oil. 

Want more pumpkin goodness? Come visit the browpixie! 
By: Brooke Sanzari

Browtopia's October Specials:

"Ayurvedic Autumn" 
 Indulge yourself this season with a decadent dark chocolate exfoliation and pumpkin spice cleansing and massage. This express facial enlivens the senses and rejuvenates the skin in 35 mins. for just $45!

"It's the Great Pumpkin brow beauties!"
"The Great Pumpkin"- 15 minutes gives you a great brow sculpting paired with a freshly made organic pumpkin mask for just $30. 
This fabulous and fast treatment will make your skin glow brighter than any jack-o-lantern! 
Easy DIY pumpkin mask video recipes can be viewed on both Browtopia's website and Facebook Fanpage! (title: "The Great Pumpkin")

www.browtopia.com  or LIKE ME on FB

Breathing:

1. Strengthens your immune system
By providing more oxygen to travel through the bloodstream, you are enriching the body, allowing it to metabolize vital nutrients and vitamins.
2. Improves posture
When sitting in a good breathing posture, while taking long, deep breathes, the body is going to naturally sit in a positive posture. With repetition and regular breathing exercises you will support an improved posture. 
3. Improves the nervous system
The brain, spinal cord and nerves receive more nourishment through the increased oxygenation. This improves the health of the whole body, since , as Chiro patients we KNOW the nervous system communicates to all parts of the body.
Photo Credit Take your breath image by Christophe Schmid 
from Fotolia.com4. Makes the heart and lungs stronger
Helping to prevent respiratory problems, deep breathing exercises the lungs, making them stronger. Also supporting the hearts work by improving lung function, in turn increasing oxygenation, so the heart doesn't have to work as hard to deliver the oxygen throughout the body PLUS deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, therefore allowing the heart to rest a little.
5. Improves cellular regeneration
As good breathing Improves Cellular Regeneration, the ageing process slows down. 
6. Effects mood, anxiety, depression
Oxygenation of the brain reducing excessive anxiety levels. When you are tense, angry, scared or stressed, your muscles get tight and your body can't relax and holds onto that emotions. Emotions flow on the breath: shallow, tight breathes when anxious, deep belly breathing when you are laughing or crying. With deep breathing you can affect your emotions, because your body increases pleasure-inducing neurochemicals in the brain and elevate moods.
7. Relieves pain
There is a strong connection between thinking, feeling and experiencing. What happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it. Breathing techniques are often used during labor and other times of anticipated pain, so remember that if in emergent or chronic pains as well.
8. Detoxifies
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body's metabolism. 
9. Relaxes
Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.
10. Energizes

How to incorporate deep breathing into your daily life:
Prioritize it. 
The first thing a baby does when it's born is to take its first breath - breathing is that essential to health and living!
We could survive for a few weeks without food, for a few days without water, but deprive us of air for only a couple of minutes and... well, I'm sure you got the picture.

Breathing exercises should be deep, slow, rhythmic, and through the nose, not through the mouth. The most important parts of deep breathing has to be regulating your breaths three to four seconds in, and three to four seconds out. 
1. Inhale through your nose, expanding your belly, then fill your chest. Counting to 5 
2. Hold and Count to 3. Feel all your cells filled with golden, healing, balancing Sun light energy.
3. Exhale fully from slightly parted mouth and Feel all your cells releasing waste and emptying all old energy. Counting to 5. 

Schedule your deep breathing exercise just as you would schedule important business appointments. Set aside a minimum of two 10 minute segments of time everyday although you can begin with two five minutes segments if you prefer. 

If you bought a brand new car in your twenties and were told it would be the only car you will be allowed to have during your driving days...would you take care of that car?  Would you put cheap gas in the car and expect the engine to run smoothly forever?   I would expect your answer to be no.  So,  why do we put food (gas) in our one and only bodies that will not allow us to " run"  at our greatest potential?   Do you park the car in the garage to take care of the, interior and the paint?  Do you park so no one will ding your car?  We need to really stop and think about how we are taking care of of bodies...we truly need them to last us a lifetime.

There is no shortcut to taking care of your body.  You can't just sit on the couch and expect a "movable belt" will give you strong abs.  You must put in some effort.   Weight bearing exercise provides a multitude of benefits to our bodies not the least of which is that the more muscle you have the more fat you will burn while you are resting.  This is the closest you will get to your body working for you while your watching TV.  Posture is a great way to look leaner instantly.  But as we age in order to maintain a great posture  we need to strengthen the muscles that surround the spine and the abdominal muscle must be strong to act as girdle to our mid section.  This is not accomplished by 100's of old fashioned sit ups.  This is accomplished by circuit training were you recruit many muscles at one time.

Remember you only have one body,   take care of your body and allow it a chance to take care of you.

BY: Terry & Wil Rivera

Wilfred Rivera:  18 years training experience
                         NFPT Certified Personal Trainer
                         Ex World Class Powerlifter
                         Specializes in Sports Training for Speed, Strength and Agility

Terry-Jo Myers Rivera:
                        Retired LPGA Tour Champion, 3 time winner
                        ISSA Certified Personal Trainer
                        Specializes in Strength and Flexibility Training for Golfers

Together at Evolution X we specialize in circuit and cross training for individuals  who want to get in shape for the first time or back in shape after a layoff.  Our training is geared to get you motivated to live an overall healthy lifestyle.   This is accomplished with unique training techniques and equipment that you won't find in most gyms.  You will get a total body workout every session.    Our goal is to leave you inspired and motivated to take care of the one and only body you have.

   Obtaining and maintaining a healthy posture does not top the list for most people, although it should. Just like other forms of hygiene, having good spinal hygiene can and will help you to improve and maintain an optimal quality of life. 
   Your vertebra and the discs between them as well as the other joints that attach (pelvis, hip, shoulder girdle, etc) are all vital to you keeping active and being able to perform whatever duties or activities you prefer. You need good strong, healthy teeth in order to eat, talk, and well look your best; strong healthy eyes to see, balance and hunting (or eating); healthy skin free from foreign marks, bumps and abrasions. All of these things are regularly checked and usually maintained by you on a somewhat regular if not daily basis. Do you not owe your spine the same regard?  Your spine requires proper hygiene just like the others. In fact, quite possibly more. 
   The spine usually consists of 24 vertebrae and 9 fused vertebrae in the sacrum and the coccyx. It is situated in the dorsal (or back) aspect of the torso, separated by intervertebral discs. It houses and protects the spinal cord in its spinal canal, and hence is commonly called the spine, or simply backbone. The spinal cord is the roadway of the nervous system, where the brain is the hub.  
   We want the nervous system to function optimally allowing our bodies to have great immunity, acute brain function, athletically function at high levels and supreme general organ function.   
   Utilizing spinal hygiene to help obtain and maintain ideal posture is a key element in obtaining this level of structure and function.
   There is an initiative between Chirorpactic and  the International multidisciplinary healthcare Delphi panel called, “Straighten Up America”. Envisioning a time when everyone will live actively and will take timeout daily to care for their spinal health, just as they care for their dental health. The need for spinal health promotion is very great as evidenced by the nearly 200 billion dollars spent in the USA each year related to spinal disability. 

Get started now! It's never to late and certainly never to early.

Here are some of the great Spinal Hygiene exercises available to you to get started now:
Fencer Pose
2 Minute Stress Busters
Cross Crawl Crunches
Focal Points
Spine Tuning
Sweet Release Stretches
7 Rules For Lifting
Hummingbird
Mad Cat
Spine-Nervous System
Forward Head Posture Reversal - This is Dr. Brie's favorite tip!
 ~Interlace your fingers, place them on the back of your head and gently pushing straight back (not looking up) against your interlaced fingers while countering pressure with your hands. Hold this for 5 seconds and repeat 30 times. You can also do this in your car against your headrest at stop lights or stop signs.


http://www.livestrong.com/article/201796-posture-and-movement/
http://www.life.edu/index.php/campus-life/campuslife-activities/straighten-up-america
supreme

As temperatures rise, we still need to keep moving to keep fit and maintain our health. The most important thing to remember during the summer months is to stay hydrated. Your body is made up of approximately 80% water. Dehydration can sometimes be the cause of abnormal body functions, such as; muscle cramping, over eating and joint aches and pains. 
Some tips to maintain your active lifestyle:

• Avoid exercising outdoors during the extreme heat of the day
• Use a fitness ball to build a strong core
• Make yourself accountable for your actions and diet
• Drink water often. All day. Carry a water bottle with you
• Exercise even if you aren't at a gym (squats, push-ups)
• Exercise your brain. Positive thoughts will help with overall health
• Stretch
• Exercise and eat right with your friends and family
• Make sure you are keeping it fun!

If you ever need recommendations or have questions we are always here to help you reach your overall health goals and achieve a higher quality of life.