April 17, 2013

Kinesio Taping – Why Tape & Review of Products

Posted in Health, Healthy Habits, Healthy Living, Uncategorized, Workout, Workout at Home tagged , , , , at 9:25 PM by lanaholt

I’m not taping expert. I was introduced to it by a friends husband and I’m in love with kinesio tape now. It’s like magic tape. My foot was hurting because I rolled my ankle and 1 piece of tape on it miraculously made the pain go away with no medication. I was floored.

Kinesio tape or kinesiology tape is said to stretch up to 140% it’s original length. It mimics the feel and thickness of skin. Using different stretch percentages and angles, it is said to help support the muscles and joints. Some argue that there is little benefit to taping, but many athletes and rehab patients like myself may beg to differ. I was very surprised at the instant results I felt and I was very skeptical.

Since I’m no expert I have relied on 2 very useful YouTube channels for most of the techniques I have used specifically for my foot, ankle and knee.

https://www.youtube.com/user/LumosInc

https://www.youtube.com/user/Jgibbo246

I’ve used 2 types of tapes so far: KT Tape and Kinesio Gold. So far my preference was the Kinesio Gold which I got from Amazon. It held better throughout my workouts, whereas the KT Tape began to come off after my workout. Both tapes were easily removed and did not hurt or leave a residue. I liked getting the colored tapes because that’s the kind of person I am.

Link to the Amazon Kinesio Tape I liked. It comes in different colors and lengths.

http://amzn.com/B001VNGCZW

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The Great Calorie Drive – How To Help Zumba Feed the Hungry

Posted in Dance, Exercise, Fitness, Happy Life, Health, Healthy Habits, Healthy Living, Motivation, Uncategorized, Workout, Zumba, Zumba Gold, Zumba Toning tagged , , , , , , , , , , , , at 11:16 AM by lanaholt

All you have to do is dance and Zumba donates to help end world hunger. What could be easier? So, for those of you that might need a little assistance, here you go. First you need a smart phone.

1. Look for the Zumba Fitness application.

2. Find a class so you can set up your favorites and make it easier to check in each time.

3. Narrow your search to make it easier.

4. Choose the class.

5. Add the class to your Favorites for easy check in.

6. Repeat process till you add all your favorite classes to your Favorites list.

7.  Now the app will automatically ask you if you want to check in each time you go to Zumba. Share your check ins on Twitter, Facebook and with your friends.

Now, go share the app, and Zumba your butt off… Literally. =]

February 10, 2013

Live a Happy Life – Learn to Love Your Body

Posted in Fitness, Happy Life, Health, Healthy Habits, Healthy Living, Mind Body, Motivation tagged , , , , , , , , at 11:43 PM by lanaholt


If You Want to Live a Happy Life – You Need to Learn to Love Your Body

Let’s get real. Most people will continue to yo yo diet if they hate themselves. You may think this is a good motivation, but I certainly don’t find self loathing motivating. If anything when I’m not feeling happy about myself, I’m more inclined to eat unhealthily.

Hating yourself is not going to help your situation if you are overweight. So, you need to just say, here I am and I’m moving forward from here. When you commit to get healthy, you have something to be happy about and something to like about yourself. You have taken a huge step forward.

Don’t torture yourself about having to lose weight. Most weight loss is a long journey. So, you should be healthy and patient. And you will learn alot of patience when you are on a fitness journey.

Also note there is a big difference between weight you need to lose for health reasons and weight you want to lose for vanity reasons. Vanity weight is usually 20 or less pounds that you want to lose so you look good in something or another. Weight you need to lose is weight you have to lose or you will suffer some health consequence like high blood pressure, high cholesterol, heart problems, type 2 diabetes, joint problems, and on and on.

I don’t care about your vanity weight. Sorry, not a big fan of killing it to lose 5 lbs. I do care that everyone is happy and healthy. So, if you are on this journey and want to connect, please feel free to find me on Facebook.

http://facebook.com/coachlana

February 9, 2013

Your Health is Your Responsibility. Get the Information You Need.

Posted in Fitness, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition at 9:53 PM by lanaholt

Once u have the info. Your health is your responsibility.

If you are trying to get healthy, do your research. Find out what are…

-organics/gmo and how do they effect you,
-chemicals, how do they effect your hormones and metabolism,
-grass fed beef, wild caught fish, how are they more nutritious and how do they effect the environment?

Not sure? Follow my 31 Days to Cleaner Eating Series on YouTube, my blog http://coachlana.blogspot.com or Vimeo. I would love to help you figure it out.

A different way to think about it is. If someone told you that you needed to accept Jesus into your heart to be saved, you have a choice. You choose to believe or not. I know, strange example, but it’s the first thing that popped into my mind, so go with me. Once you learn the effects of chemicals, you have a choice to stop eating them or keep going. Once you learn about wild caught fish, grass fed beef, free range chicken and how they effect your health and the environment, you have another choice. It’s your choice.

Your health is your choice. You reap what you sow.

Choose well. Get educated. Ignorance is not bliss & not knowing can hurt you and those around you.

Let’s connect http://facebook.com/coachlana 

February 5, 2013

Foot Yoga for Foot Health and Plantar Fasciitis

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Mind Body, Yoga at 9:23 PM by lanaholt

Your feet are very important. If it wasn’t for foot yoga and stretching I would not be walking. So, I made this video to show 1 simple foot yoga routine. Try it for a week and see how you feel. Even better is try http://www.yamunabodyrolling.com/ for a great dvd and foot yoga routine. Plus other great yoga products. A little foot yoga is good for the sole.

Foot yoga routine. Place just the bottom of the heals of the feet on the floor, press into the floor, allow the edges of the feet to lower also, then the ball of the feet join the party. Place one toe at a time starting with the pinky toe, then squeeze the toes and then lift all the toes and then the balls. Begin again.

Try doing it when you wake in the morning and before you go to sleep at night to fit in a couple times a day. Foot yoga helps you isolate the muscles to strengthen and stretch your feet. You are nothing without your feet. So add this to your daily routine. If you work in an office, strip those shoes off and do it under your desk.

Thanks for watching, listening, reading. If  you want to connect, you can find me on Facebook. http://facebook.com/coachlana

February 3, 2013

Stand Up Sit Down Challenge – Squat to A Longer Life & Stronger Muscles

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Workout, Workout at Home tagged , at 12:06 AM by lanaholt

Thanks to a Professor in Arizona I learned about this great way to add squats to our day. Many studies show that sitting too much shortens your life. So, let’s add some squats easily to our day with the Stand Up Sit Down Challenge. Please feel free to do this for a day or a week. Our challenge is meant to be a week. It works by recording all the squats you do all day. Here is what it looks like. I decide to sit down on the couch. I sit, stand then sit down. When I decide to get back up, I stand, then sit, then stand up and do whatever I need to do. This applies to your work day too. How many extra squats are you going to add to your day?

If you would like to connect, you can find me at http://facebook.com/coachlana

January 30, 2013

How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , at 11:05 AM by lanaholt

How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Today we are done. It’s time to reflect, congratulate and continue

As you look back on the last 31 days, reflect on the positive changes you have made. Give yourself a big hug, a high five, a pat on the back. You deserve it! No matter how small the changes were, you need to rejoice in every accomplishment and continue to move forward.

Your journey is not over. It’s just beginning. How are you going to take what you’ve learned and the habit of digging deeper into the future?

Thank you so much for spending the last 31 days with me. I hope you will join me in other challenges in the future.

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 28, 2013

How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , , , , at 4:14 PM by lanaholt

How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy.

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about being open and trying new things.

I’m probably talking to the wrong people. If you are in my challenge, I’m assuming you are already up for trying new things. But, it’s very easy to fall into hum drum habits and miss out on new, delicious, nutritious things. Most people eat the same 3-5 things every day.

So, keep an open mind. Keep your body and mind active and healthy by following a nutrition or cooking blog, watch a health and fitness show, listen to a health podcast, etc. I love listening to Jillian Michaels’ podcast, watching Dr. Oz’s TV show, reading Dr. Weil’s newsletters, and so much more. But, always do your research. I hope we’ve learned to dig deeper.

Are you already setting yourself up for success and a more healthful life? Where are you getting your nutrition information after our challenge is over?

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 27, 2013

How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , at 9:42 PM by lanaholt

How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about balance.

It’s day 28 of 31. We’ve gone over alot of ways to eat healthier. I hope you are not feeling overwhelmed. Remember living a happy healthy life is about balance. Eating healthy does not mean cutting everything you love out of your life forever. As long as we don’t let our bad habits creep back in and become our common every day eating habits again, we are ok.

Go to the wedding, eat the cake. Have chicken wings at the big game. Eat some pizza during movie night, whatever. But always remember what we learned in the first few weeks of this challenge, be aware of what your habits are becoming and every 3-12 months redo the food diary or whatever you need to do a recheck.

Live, love, laugh and be healthy.

How are you going to do your recheck every once in a while?

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

January 26, 2013

How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals

Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged , , , , , , , , , , , , , , , , , , at 9:41 PM by lanaholt

How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals.

Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.

Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.

Today we talk about being vegan. Whether you want to be vegan for life or just a day, it has it’s benefits. I’m barely touching the topic. For those who are vegan, the topic is very deep rooted. Do your research to see if any thing I touch on rings true to you.

Even being vegan for 1 day a week or month has not only health benefits but environmental also.

I consider myself veganish. I want to be transparent. I have no problem eating animals that have been ethically treated. The dilemma is knowing that, what the company tells you is true. So, as of the filming of this video, I have been strict in my vegan diet.

Being vegan is not just the diet. The vegan philosophy is the fair treatment of all living things. No living thing should ever be harmed. That can go as far as not even eating honey, not using anything that use animal products, and not wearing any animal products.

The vegan diet can be very healthy as we have seen by many of the things we have already talked about in previous videos. You eat alot of fruits, vegetables, grains, beans, etc. The challenge is making sure your diet is balanced and you get enough nutrition. Plus, just because you are vegan, it does not mean you are healthy. Doritos, Cheetos, and Oreos are vegan.

The vegan diet actually helps the environment. I got this snipped directly from www.peta.org

Many leading environmental organizations, including the National Audubon Society, the Worldwatch Institute, the Sierra Club, the Union of Concerned Scientists, and even Al Gore’s Live Earth—have recognized that raising animals for food damages the environment more than just about anything else that we do. Whether it’s the overuse of resources, global warming, massive water or air pollution, or soil erosion, raising animals for food is wreaking havoc on the Earth.

If you are an animal lover, you help protect innocent animals by being vegan. Personally I don’t see the difference between a pig, sheep, or dog. Why is it ok to abuse one and not the other? We would be put in jail if we treated our dogs like we treat our cows, sheep, pigs, and chickens.

If you are considering becoming vegan or vegetarian peta has a free started kit with lots of information at http://www.peta.org/living/vegetarian-living/free-vegetarian-starter-kit.aspx

What do you think? Could you be vegan for a day? 1 day? More?

Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.

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