12 Reasons To Exercise

by tkogut on May 6, 2016

12 Reasons To Exercise

Exercise is vital to your health….like it or not. I know there are a lot of you who don’t like to exercise. If that’s you, I bet it’s one of three things:

  1. you don’t feel like you have the time
  2. it’s not fun for you
  3. you don’t have the energy

Well, I’m here to tell you that there’s a solution for all three. First and foremost, using “not enough time” is just an excuse. If you really want to take care of your health, it will find the time to include exercise and we ALWAYS find the time for things we want to do.

Secondly, if the only exercise you’ve tried is walking on the treadmill, then I’m with ya sista! That’s boooooring. You just haven’t found the right exercise program for you. I’ve been working out to Beachbody DVD programs for the past 15 years and I love them! I have 7 of their programs and they have many more I’d like to try. Out of everything they offer, there is certainly one suited perfectly for you and your style. Go here to check them out. (just a side note…in the video I mention PiYo. That is the program I’m currently doing and I LOVE it! There is a ton of core and legs/glutes workouts using nothing but your own body weight so be sure to check that one out)

Lastly, you may feel like you don’t have the energy but working out actually gives you energy! The BEST time to workout is in the morning before the day starts. If you wait until later in the day, you’ll be more apt to skip it or something comes up and you’ll be gone for the evening. Do it first and get it out of the way. Plus exercise in the morning sets the tone for the entire day. You tend to have more energy, clears out the cobwebs in your mind and you tend to be more mindful of what you eat throughout the day knowing how hard you worked out.

So let’s get to the 12 Reasons To Exercise:

  1. Exercise, especially weight training, will increase your production of HGH (human growth hormone). Higher levels of HGH in the body contributes to losing body fat, increases muscle mass, reduces the effects of aging on the skin, increases bond density, strengthens immune system, reverses cognitive decline, stimulates red blood cell production and reduces the risk of cardiovascular disease according to “Human Biochemistry and Disease”.
  2. Reduces the risk of cardiovascular disease and stroke by strengthening the heart muscle, raising you good cholesterol and lowering your bad cholesterol and improving blood flow.
  3. Research shows that physical activity reduces the incidence of high blood pressure by approximately 40%.
  4. Reduces your risk of becoming physically disabled as you age.
  5. Reduces back pain by strengthening muscles, increasing flexibility and improving posture.
  6. Decreases stress because your body produces feel-good endorphins with strenuous exercise and increases self-esteem by improving your self-image as you take initiative to take care of yourself.
  7. Exercise heightens immunity by increasing circulation and blood flow to ward off viruses and bacteria.
  8. Research shows women who exercise regularly can reduce their risk of breast cancer by 20-30%.
  9. Exercise increases your energy level by increasing your endurance.
  10. Sleep better! Consistent exercise can help you fall asleep faster and improve your quality of sleep.
  11. Exercise increases serotonin in the brain, which leads to mental clarity.
  12. Muscle burns more calories than fat so by increasing your muscle mass you’ll lose weight or be able to increase you calorie intake without gaining weight.

After reading this and watching the video you should be fired up to get in the habit of daily exercise! You’ll feel better, sleep better, be in a better mood. There’s nothing negative about it! Again, find what works for you.

Find a friend to workout with so you can keep each other accountable. Take a long brisk walk pushing the baby stroller. Take a hilly bike ride. Be creative and find what you like.

Again, for those rainy days when you need to exercise at home, check out the wide selection of Beachbody programs here.





Information was gathered from the following websites:





Top Tip for Optimum Health

by tkogut on March 29, 2016

Top Tip for Optimum Health

What’s the one thing you can easily change today to be more healthy? Drink more water!

CBS reports that while most people know perfectly well that water is the way to go, up to 75 percent of the American population fall short of the 10 daily cups prescribed by the Institute of Medicine – which, in medical terms, means that most people in the U.S are functioning in a chronic state of dehydration.

Why is water so important for good health?

  1. Water helps maintain healthy body weight by increasing metabolism and regulating appetite. We often mistake thirst for hunger so when you’re feeling hungry, drink a glass of water and wait to see if that curbs your appetite.
  2. Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.
  3. If you suffer from brain fog or feeling grumpy, it could be because you’re dehydrated….you will think more clearly when properly hydrated.
  4. For a majority of sufferers, drinking water can significantly reduce joint pain.
  5. Water leads to overall greater health by flushing out waste and bacteria that can cause disease.
  6. Water can prevent and alleviate headaches. Your brain is 85% water….what’s the difference between a plum and a raisin? Water…so if your brain doesn’t have enough water, it shrinks a bit causing headaches.
  7. Water naturally moisturizes skin and ensures proper cellular formation  underneath layers of skin to five it a healthy glowing appearance.
  8. Water aids in the digestion process and prevents constipation.
  9. Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.


Tips to ensure you get enough water every day.

  1. How much water should you drink? Half your body weight = ounces of water to drink a day. If you weigh 160lbs, you need to drink 80 oz of water a day. If you are obese, this formula will not work. Consult your physician to find out the proper amount.
  2. Get yourself a glass container that holds the amount of water you need to drink a day and don’t go to bed until it’s empty. You will train yourself to drink it throughout the day so you don’t have to drink a bunch before bed and be up all night using the bathroom.
  3. Drink 16oz first thing in the morning. Drink 2-160z at work (take a glass container that holds 32oz of water). Drink 16oz when you get home. Then a couple hours later, drink 16 more ounces and there’s your 80 oz.
  4. Make sure to spread it out during the day and don’t drink it all at once for better absorption.
  5. If you exercise, drink water while working out but don’t count that towards your daily intake.
  6. If you work in the heat and sweat all day, you will need to consume more water than the norm.
  7. AVOID BOTTLED WATER!!!!!  The plastic is leaching toxins into the water and wreaking havoc on your health! Always use glass.
  8. Spring water is best and well water is second best.

I advise you to listen to Shawn Stevenson’s podcast, The Model Health Show, Episode 73. (here’s a link to the transcript) He dives deeper into this subject and it’s fascinating.

signaturesmWas this article helpful to you? Did you know how important water is to maintain good health? Leave me a comment below, I’d love to hear from you.



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