This morning the sun came out and I was back on my bike.  Took a nice long ride.

I am Sista Monica and I am Sistasizing!

I do know the difference in singing high energy blues, soul and gospel in while being shape and being out of shape. I took some time off from constant gigging to focus training new singers to sing gospel, and conducting musical ministry in nursing homes and various other places.  This is also my calling. I am certain that my sedentary lifestyle of planning and administrative duties got the best of me.  I got out of shape. 

Thank God!  I started back to working out by riding my bike, swimming, walking and stretching.

I am feeling better already and ready to hit the stage with a storm. I am moving, walking and standing much much better.  Come on festival season. Hup two, three,  four!

I am Sista Monica and I am Sistasizing!

1. They all got active.

Some of them walked a couple miles a day, some of them lifted weights (the muscle they built helped keep the fat away by burning extra calories), and some of them didn’t even take it to the extreme.

Some of the 100 lb losers parked their cars farther away from store entrances so they would have to walk farther to the store. Some took the stairs instead of the elevator.

I read one weight loss story where a lady always unpacked her groceries by walking them into her house one by one.

The best one I read was where a lady lost 100 lbs by getting up every morning to walk in her local mall.  She said it was easy to lose weight this way because she would always take a break every 10 minutes or so into her walk to shop.

Go here to get active

2. They got rid of all the bad foods

They included more fruits & veggies, baked fish and chicken, more nuts like almonds. They drank more water and less soda.

Some people ate a lot of these weight loss foods without gaining weight because it’s these types of foods that promote fat burning and it’s foods like alcohol, sugar, and pizza that promote fat gain In the body.

3. They got support.

Most of them got a friend, co-worker, or family member to keep them motivated to stay on track to their weight loss goals. One lady had lost 123 lbs because she had a friend call her every morning to join her for a morning walk. (See the best diet plan with the best support)

4. They all tried some stupid weight loss gimmick.

After all the stupid weight loss gimmicks failed for them… They punched themselves in the face with common sense and began to eat less (not starve) and become more active.

See 8 common sense weight loss rules

5. They took breaks on their weight loss journeys.

To lose a 100 pounds takes time. If you stay on any weight loss program for too long without any breaks from being active or without cheating every once in while…

Every 100 pound loser had some system to give themselves breaks form their weight loss programs. One guy I read about would treat himself once a week to fast food.

See how to cheat and still lose weight

So I decided that I would do many different activities. Walking is my least favorite thing right now, so I swim cause it is much easier on the knees, bike ride cause I get lots of air in my lungs, dance cause I can move my arms and legs, and stretch to improve my circulation.  Just 10 to 30 minutes a day is what I am doing. Plus lots of water and protein! Oh and yes vitamins calcium and magnesium for me.

When I get a bit lighter, I will do more walking. What three (3) activities can you do for 10 to 30 minutes each day that will help with this combination method? I have a pretty active schedule for music in 2010 and the rest of my life. Now is the time.

I am Sista Monica and I am Sistasizing!

I go to the 24 hur fitness in San Ramon California. The sessions start at 9:30 a.m. Saturday, Tuesday and Wednesday and Friday at 5:30 p.m. Come get in the water! Or better yet, go to a pool close to you.  It’s fun!

I’m Sista Monica and I am Sistasizing!

I have selected water aerobic, walking, biking, and weight lifting.   What is your choice?

This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

I am Sista Monica & I am Sistasizing!

I am Sista Monica and I am Sistasizing!

You don’t always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

By Mayo Clinic staff

If you’ve been diagnosed with high blood pressure (a systolic pressure of 140 or above or a diastolic pressure of 90 or above) or with prehypertension (a systolic pressure between 120 and 139 or a diastolic pressure between 80 and 89), you might be worried about taking medication to bring your numbers down.

Don’t assume medications are the key to controlling your high blood pressure (hypertension). Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose those extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure significantly. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, men are considered at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm). And women, in general, are at risk if their waist measurement is greater than 35 inches (88 cm). However, for people of Asian descent, men are considered at risk if their waist measurement is greater than 36 inches (90 cm), and women are at risk if their waist measurement is greater than 32 inches (80 cm).

You and your doctor can determine your target weight and the best way to achieve it. Your doctor might recommend that you eat healthier foods, exercise and change self-defeating behaviors, such as late-night snacking or big servings at meals.

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference. If you’ve been sedentary, increasing your activity can lower your blood pressure within just a few weeks.

If you have prehypertension, exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program tailored to your needs and medical conditions. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a “weekend warrior.” Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn’t a good strategy. If you have uncontrolled hypertension or heart problems, those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the DASH (Dietary Approaches to Stop Hypertension) diet.

It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Evaluate your eating style. Keep a food diary, even for just a week, to assess your eating patterns and habits. Monitor what you eat, how much, when and why. This can shed surprising light on your true eating habits.
• Consider boosting potassium. While most Americans get too much sodium, which increases their blood pressure, they often get too little potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Some packaged food products list potassium on the labels. Talk to your doctor about the potassium level that’s best for you.
• Be a smart consumer. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you’re dining out, too.
• Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn’t mean you have to cut out all of the foods you love. It’s OK to treat yourself occasionally to foods you wouldn’t find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

  If you’re craving something sweet, reaching for dark chocolate may be a good way to indulge without risk of raising your blood pressure. Research suggests that flavonol, a substance found in cocoa beans and dark chocolate, may improve blood flow and lower your blood pressure. But, even the healthiest chocolate adds calories to your diet, so treat yourself sparingly.

4. Reduce sodium in your diet

Even a modest reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. And bigger cutbacks mean greater reductions in blood pressure. To decrease sodium in your diet, consider these tips:

• Calculate your sodium consumption. Keep a food diary to estimate how much sodium you consume each day. You may be surprised at how much you’re taking in. Most healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. But if you have high blood pressure, are older than 50, are black, or have such chronic conditions as heart disease, kidney disease or diabetes, you may be more sensitive to sodium. In that case, aim for less than 1,500 mg of sodium a day.
• Read food labels. Look at the sodium content before you buy. If possible, choose low-sodium alternatives. Even some foods you think are healthy, such as some vegetable juices, may contain surprisingly high amounts of sodium.
• Eat fewer processed foods. Potato chips, frozen dinners and cured meats, such as bacon and processed lunch meats, are high in sodium.
• Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
• Ease into it. If you don’t feel like you can drastically reduce your sodium consumption suddenly, cut back gradually. Your palate will adjust over time.
• Eat more fresh foods. Fruits, vegetables and unprocessed grains contain little sodium.
• Check your water softener. Water softeners are sometimes a hidden source of sodium in your water at home — although cold water to the kitchen often isn’t softened. If your water softener adds a lot of sodium to the water you drink, you might want to consider switching to a different water-purification system or buying demineralized water for drinking and cooking.

5. Limit alcohol consumption

Alcohol can be both good and bad for your health. In small amounts, it can help prevent heart attacks and coronary artery disease and potentially lower your blood pressure by 2.5 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

• Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals one 12-ounce (355 milliliters or mL) beer, one 5-ounce glass of wine (148 mL) or one 1.5-ounce of 80-proof distilled spirits (30 mL). If you’re drinking more than the suggested amounts, cut back.
• Consider tapering off. If you’re a heavy drinker, suddenly eliminating all alcohol can actually trigger severe hypertension for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
• Don’t binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems. Don’t abstain during the week and make up for it on the weekend.

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high. In addition, chemicals in tobacco can damage your arteries and cause fluid retention, both of which can raise your blood pressure. And like alcohol, tobacco products can interfere with the effectiveness of your blood pressure medications.

Also, avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure. And some studies show that people who drink caffeine regularly have a higher average blood pressure, suggesting that caffeine might have a long-term impact. But other studies show you can develop a tolerance to caffeine so that it doesn’t affect your blood pressure.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine’s effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

As with caffeine, the influence of stress on blood pressure isn’t settled. Stress or anxiety can temporarily increase blood pressure.

You need to know what stresses you before you can try to reduce your stress. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn’t work, seek out a professional for counseling. Try meditation or ask your doctor about purchasing a machine that helps teach slow deep breathing.

9. Get regular health care

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring. Make sure you ask about what size arm cuff you should use and what time of day you should measure your blood pressure. Also, a record of your blood pressure readings helps your doctor know if your medications are working or if they need to be adjusted.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure - and ensure that you don’t neglect other health concerns.

• Have a primary care doctor. People who don’t have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
• Visit your doctor regularly. If your blood pressure isn’t well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. People who have frequent blood pressure checks at their doctor’s office are more likely to control their blood pressure than are those who go a year or more between visits.

10. Get a support system

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low.

Talk to your family and friends about the dangers of high blood pressure. If they understand the potential complications of uncontrolled high blood pressure, they’re more likely to support your efforts to change unhealthy lifestyle habits.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost, and who can offer practical tips to cope with your condition.

The payoff: Healthier living

For most people, these are not drastic changes in daily life, but they offer significant rewards. When your blood pressure is under control, your risk of life-threatening complications, such as heart attack and stroke, decreases and you may live a longer and happier life.

I’m Sista Monica and I am Sistasizing!

• First step is acknowledging the need for change
• Second step is not be drastic and hard myself.
• third step is do something every day towards my plan.
• 4th step is make mental notes when I feel better.

That’s it for now.

Today, I will go sit outside and breathe in the fresh air, pray about my health and wellness, and take a short walk.

No pain! No gain!

love you for being there with me.

Sista

Start slow!

The rule of thumb is this; if you are over 50 years old and over 50 pounds over weight then do the following;

• 10 minutes of walking twice a day for a week
• 15 minutes of walking twice a day for a week
• 20 minutes of walking twice a day for a week
• 25 mnutes of walking twice a day for a week.
• 30 minutes of walking twice a day for a week.
• On each weekend, walk longer that your allotted time.

Build up slowly,

also, remember to walk at the pace of your weight.  This way, you will not get out of breath so quickly.

Sometimes listening to slower music helps. Grab an IPOD and make it work foryou. It often takes my mind off the physical pain and exhaustion early in my exercise routine.

Okay!

 I riding my bike again today then to the gym. 45 minute committment right now.

I am Sista Monica and I am Sistasizing!