Lawrence County Ranked As One of the Lowest Counties in the State in Overall Health

This past week one of our members brought to our attention a study done by the University of Wisconsin that looked at the overall health of the counties in the state of Pennsylvania. Out of 67 counties Lawrence County ranked 61. The lowest ranked was Philadelphia at 67 and the highest ranked was Chester at #1.

However, by incorporating the following 5 tips you will be able to improve your overall health.

1. Exercise regularly - I mean actually exercise, walking and gardening do not count here. You need to work as hard as you can, but this is relevant to your fitness level. The best way to do this is by using strength training and interval training where you are able to push yourself a little more each workout.

2. Eat more fruits and vegetables - Yes they may cost more, but they are packed full of nutrients that your body needs and are a low calorie option.

3. Avoid sugar like the plague - More and more research is showing how detrimental to our health sugar is. In fact, sugar has been shown to be as addictive as drugs and more harmful than alcohol, which is a sugar, but yet is consumed in mass quantities. And sugar is not just in candy and desserts, its found in bread, pasta, and juices too. However, sugar from fruit does not have the same effects because it is in its natural form.

4. Avoid processed foods - "If it was made to sit on a self for years. It will sit on your hips and butt for just as long." - Dan John.

5. De-Stress - Take at least 10 minutes each day to relax and unwind. This could be done by reading, taking a yoga class, talking with a significant other, watching a funny movie, or getting a massage. Basically anything that you enjoy and helps you relax will work. (And no having a drink or eating to don't count, no matter how enjoyable or relaxing they may be.)

Josh

www.defined-fitness.com

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Research Review - Researchers from Northwestern Medicine in Chicago have found that the standard equation used to predicted target heart rate is inaccurate for women, resulting a number that is too high. The new more accurate equation is 206 - 88 percent of the women's age. (The old equation was 220 - age).

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Shake of the Week - Blueberry Blast

1 Cup skim milk

1 Scoop PFC Bio-Whey Protein Powder

1 Scoop PFC Burn Fat Burn (optional - for added fat burning)

4-6 ice cubes

1 Handful Blueberries

2 tsp plain Greek or plain natural yogurt