Benefits of Exercise for Cancer Patients

October is Breast Cancer Awareness month and Jordan Essentials has launched full force into #PinkOutFridays and #GetInPinkFridays. The impact of breast cancer treatment on a person’s long-term health can be very difficult to walk through.

These long-term & late side effects can cause many physical issues but the emotional and mental issues can be just a troublesome. According to Johns Hopkins Sydney Kimmel Comprehensive Cancer Center, some of the physical long-term effects may include but are not limited to:

·         Fatigue

·         Headaches

·         Pain & Numbness

·         Muscoskeletal Symptoms

·         Bone Loss

·         Heart Problems

·         Infertility

Fatigue is one of the biggest complaints that you hear individuals talk about and that may just be why it is at the top of long-term side effects. But did you know that one of the best remedies for cancer fatigue is exercise? When it comes to fatigue, exercise is king! It doesn’t have to be intense but simple movements to help your body cope with everything that is happening to it. It also helps you stay more alert and increases blood flow.

Studies have explored different ways to exercise, the effect of exercise on many types of cancer diagnoses, and different exercise program lengths and intensities. Across the board, the results are the same - exercise decreases fatigue. People with cancer related fatigue not only have improved energy, they have less emotional distress, better sleep, improved functional capacity and better quality of life.

For some people exercise can be overwhelming. That’s ok! The important thing is that you are working towards a better you it is ok to start small. The recommendation is 30 minutes of walking, five times a week but if that is daunting just walk to the end of your driveway and back the first day. The next day, do it twice!! You’ve just taken the first step in fighting off fatigue. When you are ready, you can then do that twice! The fact is you have to start somewhere, and anything you do to increase your physical activity is a WIN!

The benefits of walking are great!  Our bodies were made to walk long distances every day and so it's happy when you do just that.  Walking is an incredible aerobic exercise you can do for your heart.  Walking also tells your metabolism to become more efficient and is the most direct route to weight loss.  Walking improves sleep quality, increases insulin sensitivity, decreases depression, increases creativity, increases bone mass - absolutely beneficial in every way.  And it costs nothing.

Throw on those tennis shoes, tie up those laces and hit the pavement.

Be sure and use aluminum free deodorant while you work out too! You can get healthy with exercise as well as removing aluminum and parabens from your deodorant.

Check out the Jordan Essentials One Two Pink Punch Packlimited edition.

Exercise those Shoulders

This looks like something that is easy enough to do - can't wait to give it a try.

Single Arm Lateral Raises with Band

Starting PositionHold the left handle in your left hand. Place other side of resistance band on the floor and stand on it with feet hip-width apart. Stand tall with back straight, abs engaged, left arm at your side, palm facing inward, and right hand on your hip. 

ActionEXHALE: Keeping left arm straight, slowly lift your arm up to shoulder height. 

INHALE: Slowly return back down to the start position to complete one rep. 

Finish set on this side and then switch sides. 

Special InstructionsDo not lean back or to the sides as you lift your arm. Keep arm straight, but not locked. Keep wrist in line with the forearm-- not bent up or down. Make it easier: Stand closer to the handle on the floor to decrease resistance. Make it harder: Stand closer to the handle you’re holding to increase resistance. Stand with legs closer together for more core challenge. 

Muscles Worked: Shoulders 

5 Ways to Destress Your Life!

YES!   STRESS is real:

Stress in humans results from interactions between persons and their environment that are perceived as straining or exceeding their adaptive capacities and threatening their well being.  The element of perception indicates that human stress responses reflect differences in personality, as well as differences in physical strength or general health.

Risk factors for stress-related illnesses are a mix of personal, interpersonal, and social variables.  These factors include lack or loss of control over one's physical environment, and lack or loss of social support networks.   People who are dependent on others (e.g.children or the elderly) . . . . from the Free Dictionary by Farlex

We all experience STRESS at one time or another and sometimes more than other times, and personally I am no different..

I have to tell you the past few months have been really stressful for me.  We're in a super growth mode at work,  and I was experiencing some health issues which just complicated the stress.   I know for many of you the transition from Kids home for the summer mode to back to school can move you to knew levels of stress.     

Here are 5 quick and easy tips that can help you to destress your life.

1. Take a Hot Bath - Pour Jordan Essentials Dead Sea Salt  Magnesium Soak into a fub full of hot water and enjoy the calming effect of Magnesium. ( I love adding a couple drops of  Essential Oil to the tub too,  depending on what I'm in the mood for)
2. Meditate -  Find a comfortable spot, close your eyes, and relax as you focus on releasing your worries.  Even 10 minutes of meditation can clear your mind!
3. Exercise Daily - Taking a job doesn't just help with physical health, it can also release endorphins and reduce stress, especially when done on a regular basis.
4. Indulge - Serotonin, the chemical responsible for calm and relaxation, may be boosted through certain foods.  This means the occasional sweet treat could help add some sunshine to your day.  So go ahead, enjoy a cookie or two
5. Get a Massage - Getting a massage can reduce your stress and tension.  Besides, who doesn't want to be pampered?   (I am one who seems to only make time for a massage while we are on vacation -  however a foot massage from hubby is a big help too)

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What get’s you through your exercise routine?

I have to admit, I have to talk myself into exercising.  But I have made a pact with hubby that we will hold each other accountable - on the weekends we can work exercise into our schedule.   It works for us (even if he is loosing weight a lot faster then me).  This exercise pact is part of our journey to a healthier lifestyle and focus on wellness.

While I am being honest here I have to have help getting through my exercise.  If I am playing my music it has to be fast and upbeat,  it gets me through on the treadmill.  But it is a tough push when I am on the recumbent bike.   Given my hip problems I experience foot and leg cramps.  So I spray those areas with my magnesium spray before starting.   But I found that I can keep going by multi-tasking, like a true Gemini, I find that watching training videos really helps me push through, and even make it past my planned 30 minutes!

What do you do to get through your exercise routine?

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August is Wellness Month: Add Weights to your workout

Weekends are the time that David and I really focus on working out,  usually treadmill and recumbent bike - switching off.   I put an average for 11 and 12 hour days at work,  so many times I just can not mentally or physically work in work-outs during the week.   I'm good on working on the personal pampering,  especially those that I can do in 5 minutes or less  (thank you Jordan Essentials for making it so easy)!    In reading an article from the Houston Chronicle (see Below) it would be easy to work in some weights even for 5 minutes a day (a good starting point for me)  I have weights already so I don't have to run out and buy any  (I'm told full water bottles work great too)

Incorporating free weights, like dumbbells or kettlebells, in your workouts not only can help with overall fitness, it can also improve your core strength, balance and coordination. They are also a relatively inexpensive way to work out at home. Fitness trainer Leo Johnson demonstrates a few exercises that do just that.

See the steps below and in the link to the slideshow

Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bend slightly at the knees, hinging at the hips. Grasp the weight and pull it back between your legs to create momentum. Drive your hips forward and straighten your back to propel the kettlebell up to shoulder height. Let the bell return back between your legs. Repeat 10-12 times for three sets.

Hold a kettlebell in your left hand by your side. Step your left leg behind you, coming into a reverse lunge, and then return to standing. Once standing, lift the kettlebell over your head. Keep a slight bend at the elbow joint. Keep your arm close to your head. Lower your left arm back down to the starting position. Repeat 10 times, then switch sides. Target: quads, shoulders and glutes

Lie down on a mat with your knees bent and feet flat on the floor. Place a kettlebell or dumbbell in one hand overhead. Engage the core and slowly roll up. Repeat 10-12 times on each side. Target: shoulder stabilizer and core

Thursday Testimonial: Jordan Essentials Dead Sea Salts

Jordan Essentials
          Dead Sea Salts!

I thought that I was one of the few that had multiple scents on the shelf in my Bathroom.  I keep Peppermint for soaking after a tough workout (usually not having worked out in awhile),  Happiness for when I need a pick-me up or I've had a rough, stressful day at work.   Sweet Cucumber Melon because it's my favorite Scent.

Well these ladies are sharing some wonderful ideas about why they have multiple scents open.   I'm going to have to try a few, and  I never though of mixing!

Lynn --  I like the G&L for Mornings when I'm in need of some energy. I mix the happiness with it sometimes too.

Carol --  I used the peppermint when I have a cold or when the kids have one to open up their heads and when I broke my toes to encourage healing and blood circulation. It is also great when it is warm out to give you that refreshing minty feeling.

Peggy -- Yes I mix any of them with peppermint but when I first started running peppermint was my go too. I use the lavender when I feel I need to sleep better. 

Jennifer --  Peppermint has been great for my morning sickness!

We have many more . . 
        "My eczema is so much better when I soak regularly"
        "I have Chron's disease and when I soak at night I get so much relief"
        "Nothing melts away the stress and tension like the Dead Sea Salts from Jordan Essentials"

The Jordan Essentials Dead Sea Salt is available in ALL Signature Scents,  plus Peppermint, Rebel and 4Him.

Treadmill and Jordan Essentials Bribe

We've been moving,  we're in our new apartment,  but I still have boxes everywhere,  so when I was not at work this weekend I was unpacking boxes.    As with most January is a commitment to exercise regularly.   Well unpacking hefting boxes is a form of exercise.

But I've also been working on the treadmill.   But today I came home from work,  started puttering around with fixing dinner because I did not WANT to get on the treadmill.   I knew that I had to get on that nasty treadmill,  because it's good for me.

Then I remember something that Nancy Bogart, CEO of Jordan Essentials,  mentioned in one of our Success Coaching Calls . . . What is your way?    My  why is like most for a healthier life style. . . but then I realized that I had the perfect  REWARD for myself. . .   My NEW JET TUB and a brand new jar of  Dead  Sea Salts . . .and realized that if I got on that treadmill and did my 30 minutes, I could reward myself with a soak in the tub.   Oh my,  what a reward!!!!!

So I've decided that for each time that I increase my time, speed and incline that I will reward myself with a wonderful  Jordan Essentials soak.