Revisit Engage, Persevere & the Benefit from the Power of Exercise… You Can Do It!

Exercise was once considered a dirty word to me. My legs would not allow me to walk up the block without feeling pain.  I could have continued my life the same way, however I decided to make a change by taking baby steps in learning to live a healthier lifestyle and incorporating exercise into my life. I started with the stationary for 5 minutes and can now do 60 minutes with ease. Truly amazing & the best decision I made for MYSELF in years.  If you are in pain, feeling lethargic or maybe even feeling a little stuck then take the first step NOW to a healthier you! Remember, you’re the one who is in control of your well being.

Below are some questions with answers that will help explain some key points to move you closer toward your health & wellness goals while demonstrating how exercise can empower and improve your life!

Based on the book The Formula: A Personalized 40-30-30 Weight-Loss Program

by Gene Daoust, Joyce Daoust

1. What are some benefits of exercise?

Exercise burns calories, increases your metabolism, tones and builds muscle, and improves cardiovascular health and circulation. Exercise makes you feel better, healthier, more fit. When you exercise you lower insulin levels (the fat storage hormone), increase glucagon levels (the fat burning hormone), and release human growth hormone (HGH), the building and repairing hormone. These hormones improve your ability to burn fat while you are losing weight and toning or building muscle.

2. What’s considered to be the true power of exercise? Exercise can relieve stress from your body, make you feel better, which in turn can inspire and empower you.

3. What is the body’s preferred source to burn: carbohydrates (glucose) or fat

Muscles prefer to burn fat for energy, not glucose. Fat provides fuel supplying more than twice as much energy per gram as glucose does. Remember fat contains 9 calories per gram while glucose contains only

4. If you eat too many carbohydrates before exercise what will happen?

If you eat too many carbohydrates before you exercise, blood sugar levels are raised which stimulates the release of insulin, which forces your body to burn glucose for energy, preventing release of stored body fat for most of the workout.

5. What happens if you eat a balanced snack 30 min prior to exercise?

When you eat a balanced snack 30 minutes prior to exercise your blood sugar is balanced thereby releasing glucagon, which will allow your body to burn fat for energy. When the correct formula of carbohydrates, protein, and fat enters the bloodstream, blood sugar is balanced, stimulating the production of glucagon-the body’s natural fat burning hormone that burns fat and keeps energy levels and concentration high

6. What’s the preferred amount of exercise a person should perform? – 3-5 days per week 20-60 minutes.

A beginner Start with 20 minutes a day for 3-5 days a week. 8 minutes fast walking (aerobic) 6 minutes doing upper- body weight training (anaerobic) and six minutes stretching.

If you are exercising at an intermediate level, 50 minutes a day for five days per week is a good goal. Spend 20 minutes fast walking or jogging, swimming, or using indoor stationary machines; (aerobic), 15 minutes lifting free weights, using weight machines or doing push-ups or lunges (anaerobic) and 15 minutes stretching.

If you are exercising at an intermediate/advanced level, 60 minutes a day for five days per week is a good goal. Spend 24 minutes running, swimming or using high intensity indoor stationary machines (aerobic), 18 minutes lifting free weights using weight machines, or doing push-ups or lunges (anaerobic) and 18 minutes stretching.

7. Can too much exercising actually be harmful to your immune system?

Yes too much exercise suppresses the immune response

8. What kind of exercising is the best?

Research shows that combining aerobic and anaerobic exercise with stretching to maximize the best results from exercise.

9. Why is stretching important at the end of your exercise session?

Stretch after your routine as muscles are warmer and less vulnerable to injury.

Don’t wait do something today for YOU!

Feel free to email me directly with any questions or comments at bonniegortler@gmail.com . Create an excellent day~ Bonnie

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Bonnie Gortler (@optiongirl) is a successful stock market guru who is passionate about teaching others about social media, weight loss and wealth. Over her 30-year corporate career, she has been instrumental in managing multi-million dollar client portfolios within a top rated investment firm. Bonnie is a uniquely multi-talented woman who believes that honesty, loyalty and perseverance are the keys to success. You will constantly find her displaying these beliefs due to her winning spirit and ‘You Can Do It’ attitude. Bonnie is a huge sports fan that has successfully lost over 70 pounds by applying the many lessons learned through her ongoing commitment toward personal growth and development while continually encouraging others to reach their goals & dreams. It is within her latest book project, “Journey to Wealth”, where Bonnie has made it her mission to help everyone learn the steps needed to gain sustainable wealth and personal prosperity. Order your copy of ”Journey to Wealth” today!

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Bonnie S. Gortler

Bonnie Gortler, Consultant, Coach, and Author specializing in Wealth and Well-Being, is a successful stock market expert who has been instrumental in managing multi-million-dollar client portfolios within a top-rated investment firm during her over 35-year corporate career. As the author of “Journey to Wealth,” Bonnie has made it her mission to share the importance of risk management and how to enjoy real financial well-being by applying the technical and mental sides of investing. Bonnie has an M.B.A. and is a certified life coach. It is through her love of coaching, consulting, blogging, and social media that she creates change in the lives of many and inspires people from around the world. Bonnie is fully committed to your personal growth and development as she shares her winning spirit and powerful techniques with you. Visit BonnieGortler.com to gain tips and insights about investing, personal development, and inspiration through her articles on Wealth and Well-Being.
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