It's March Madness - No Gym Necessary!

It was March Madness! We were on the downslope of the month and its challenges, but wait there was #noexcuse for not working out! You don't need a trainer, a gym, or special equipment to get that body moving. Most people enjoy dancing even if it is to their own individual beat, music in their heads, or just to shake what their mama gave them! I know I do! In fact, whenever I'm stressed or trying to unwind, or really in a silly mood, I DANCE IT OUT! Yep...sometimes you just have to dance it out, dance it out, dance, dance, dance! You get what I'm saying.

Well, there are all sorts of exercises you can do anywhere. We at RMDSF want to know how our Chicks Who Play actually play. What do you do when you can't make it to the gym or when it is snowing outside or when you only have 10-20 minutes? I used to belong to a gym then I took inventory at home and found that I didn't need a gym. The gym was $40/month and cost me an extra two tanks of gas/month, and an extra 30 minutes in travel time each day I attended. Don't get me wrong; I think a gym can be well worth the added expense. But, I didn't see the benefits and found that I really only liked the bellydancing classes, Zumba, and kickboxing. 

So, I was at home and thought about all of the exercise focused items I had here. Well, my complex has a full gym. Yeah, I only go to use the stationary bikes and for the occasional weight training session. But here, I have a gym quality treadmill, stability balls, a jump rope, resistance bands, hand weights, assorted DVDs, Wii Fit, a yoga mat, and Youtube! I'm sure I've left something out. Nonetheless, I have all of this stuff, but truthfully, I just need me. Walking, jumping jacks, burpees, pushups, squats, and ab exercises do not require any equipment or videos. So, there is no excuse for not exercising. Go ahead...shake that body! Shake those calories down! Move those curves!

I like to do an assortment of exercises, but I need something that makes me sweat to feel accomplished. Since the weather has been uncooperative, I often walk on the treadmill on days that I cannot meet up with my walking partner and hit the trails. For strength and cardio, I use cross training videos. My favorite is Insanity by Shaun T, but it is too long for that level of intensity. Hey, I'm still a beginner! LOL! So,sometimes instead, I use Jillian Michael's 30-day shred. I prefer level 2. It gives me a good sweat, but I do find it just a little boring. Just last week, I purchased the shorter Focus T25 by Shaun T. I'll let you know in a few days if it becomes my preferred video. When I'm at my oldest sister's house, I pull double duty with Zumba and walking her doggy, Kilo Buddy. 

 I plan to start the C25K program this spring. I am not a runner nor do I want to be, but I want to know that I can do it. So, I am doing the couch to 5K program for that reason alone. Besides, it can come in handy for my next 5K (per my niece). It's always good to challenge yourself...your life may depend on it.

Chicks Who Play!

 

RMDSF Launches 2013 Monthly Activity Reward Program

 Online monthly reward program designed to encourage women to meet up with friends, family members, community groups and other active health enthusiasts to develop healthier lifestyles.

Chester SC -RMDSF announces today the official launch of Chicks Who Play™, a monthly reward program designed to encourage women to become more active by meeting up with others to workout, learn something new about their own health or healthy lifestyles, take advantage of community and governmental resources to achieve better health and seek improvements in the quality of life consistent with RMDSF’s mission. This year's theme is centered on girl power and the idea of feeling youthful and fun again.

Chicks Who Play™ was developed from our blog’s monthly themes of 2012. In 2013, we want to reward you for your activity. To participate and win in Chicks Who Play™, you must first “like” the RMDSF Facebook page (www.facebook.com/RMDSF) and/or follow us on Twitter (@onlineRMDSF). Then, you must comment on our Questions of the Month to be entered into the drawing for a monthly reward. Each responsive and complete comment will receive an entry in the drawing. So, yes, you may comment more than once to increase your chances of winning. Some opportunities to win may be based on accumulated points or require the submission of pictures, video, and other media. Program details are provided on our website.  Examples of reward: gift cards, juicers, groceries, blenders, exercise accessories or equipment, videos, mp3 players or iPods, event tickets, spa treatments, bowling passes, personal training sessions, etc.   We are currently working with our sponsors to offer the best motivating rewards for our Chicks Who Play™.  

About RMDSF

The mission of RMDSF is to increase the capacity for proper health and nutrition in the Carolinas and to provide families of the Carolinas with necessary information and education on addressing poor nutrition, sedentary lifestyles, preventable chronic diseases, and overall tools to better health and quality of life. RMDSF was founded in 2008 in honor of Mrs. Rosa M. Douglas and her mother, Eunice Feaster Wright. It is a 501c3, tax-exempt nonprofit organization that focuses on their major issues of concern: education, women’s health, culinary arts/food service, and community awareness and leadership in the Carolinas.  RMDSF’s events have a specific method, edutainment - Education and Entertainment - to encourage women to adopt healthy lifestyles. Angela  Douglas, Co-founder and President says “Our goals for Chicks Who Play™ will be to encourage women to leave their sedentary lifestyles behind and find the fun in physical activity again. We want to get people motivated about moving their bodies.” Our website, blog, and social media provide information, tips, and resources about becoming more active and developing a healthier lifestyle.  Chicks Who Play™ is the latest addition to our integrated online promotions of good health. For more information on RMDSF, visit us online at www.rmdsf.org.

 

Contact

 

Angela Douglas, President
Phone: 803-250-1948
adouglas@rmdsf.org

Weekly Tip #7: Detoxing

We will cover more on detoxing when we return. However, we want to give a short tip...try detoxing beyond the physical. It's not just about what you eat.

Minerals - Rock Your Health

Yesterday, we discussed vitamins and the importance of having proper nutrients in your food sources. This is part II – minerals. Below are the major minerals that help your body balance itself and function normally. Pay close attention to their minerals’ duties and their sources.

Mineral	Duty	Food Sources
Sodium	Maintain fluid & electrolyte balance; support muscle contraction; transmission of nerve impulses	Salt, soy sauce, milk, bread, meats
Chloride	Maintain fluid and electrolyte balance; aids digestion	Salt, soy sauce, milk, eggs, meats
Potassium	Maintain fluid and electrolyte balance; supports muscle contraction and cell integrity	Bananas, potatoes, acorn squash, spinach, green beans, broccoli, carrots, watermelon, milk, avocado, strawberries
Calcium	Supports formation of bones and teeth; blood clotting	Milk, yogurt, cheese, tofu, sardines, spinach, broccoli, green beans
Phosphorus	Aids the formation of cells, teeth, bones; maintains acid-base balance	Most animal foods
Magnesium	Supports bone mineralization; protein building; muscle contraction; nerve impulse transmission; immunity	Spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eye peas, sunflower seeds, cashews, tofu, halibut
Iron	Aids protein hemoglobin (carries oxygen throughout the body’s cells)	Artichoke, parsley, broccoli, spinach, green beans, tomato juice, tofu, clams, shrimp, beef liver, beets
Zinc	A part of many enzymes; supports genetic material and proteins; transports vitamins; supports taste perception, sperm production, and fetus development	Spinach, broccoli, green beans, tomato juice, lentils, oysters, shrimp, crab, dark turkey, lean ham, lean ground beef, yogurt, swiss cheese, tofu
Selenium	Antioxidant that works with Vitamin E to protect body from oxidation	Seafood, meats, grains
Iodine	Component of thyroid hormones that help regulate growth, development and metabolic rates	Salt, seafood, bread, milk, cheese
Copper	Necessary for the absorption and utility of iron, supports formation of hemoglobin, and enzymes	Meats, water
Fluoride	Involved in formation of bones and teeth; helps teeth resist decay	Fluoridated drinking water, tea, seafood
Chromium	Associated with insulin; required for the release of energy from glucose	Veggie oils, liver, brewer’s yeast, whole grains, cheese, nuts

*Source: Health Check Systems 2012

What’s in your grocery bag? Spinach, milk, lean meats, seafood, and healthy nuts and beans, I hope…your life may depend on it!

January Awareness Campaigns

More than new year resolutions and a fresh start, there are important issues in women's health recognized by January:

Cervical Health Awareness Month:

Pap tests can help protect you from cervical cancer. Be sure you speak with your internist and/or gynecologist on when and how often you need one.

National Birth Defects Prevention Month:

If you are pregnant or want to become pregnant, now is the time to discuss a healthy pregnancy plan with your physician. Make sure your discussion include items like folic acid, vaccinations and reproductive and general health screenings, medications (including over the counter, herbal, supplements, and prescription drugs), healthy weight (and healthy weight gain), fitness and physical activity, nutrition, oral care, and stress. We want mommy and baby to live their best lives and pregnancy is a critical time for both.

Other important awareness campaigns in the month of January:

• National Slavery and Human Trafficking Prevention Month
• Thyroid Awareness Month
• Blood Donor Month
• January 8-14: National Folic Acid Awareness Week
• January 15-21: Healthy Weight Week includes the following important dates:
• January 17 - Rid the World of Fad Diets & Gimmicks Day
• January 19 - Women's Healthy Weight Day

Sorry we didn't post on these dates sooner, but we will be more diligent next year. However, everyday is a good day to be healthy…your life depends on it.

SAVE THE DATE!

Welcome to the BAG Lady Notebook

Welcome! Welcome! Welcome to the BAG Lady Notebook. For sometime, friends and supporters of the Rosa M. Douglas Scholarship Foundation has asked for information, guidance, and ideas on how to best get started or stay focused on a healthier lifestyle. We started sending out emails and text messages which led to "THE LIST" on our Facebook page. It has been great sharing information between and among regular women about their wellness concerns. 

Our hope for this blog is that it will be a bit different than most wellness or healthy living blogs. Instead of commandments and directives, we want it to be more interactive among its members. We believe that sharing our goals, failures and triumphs will only inspire others on their journey. We will disseminate tips and information, but we would also like to answer questions you may have. We will have guest bloggers, including professionals in the health field as well as those on the journey. We look forward to our open discussion. Take this time for yourself...your life depends on it!