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Living a Fun&Fit LIFE by Terry Tebbs • Wednesday, January 18, 2012

FIT TIP:

Moderate exercise of 150-minutes per week helps, but 300-minutes per week is even better

The other day I brought up a detailed report from the American Cancer Society on how we can reduce our risk of cancer. One of the main factors in risk reduction is our level of physical activity – EXERCISE!

The 2008 Physical Activity Guidelines for Americans recommends adults get at least 150 minutes per week of moderate intensity activity or 75 minutes per week of vigorous exercise, or an equivalent combination of both.

However, the American Cancer Society clearly points out in their report that there is ample evidence suggesting that higher amounts of physical exercise may provide even greater reductions in cancer risk. “Although the optimal intensity, duration, and frequency of physical activity needed to reduce cancer risk are unknown, approaching and exceeding 300 minutes of moderate intensity activity per week or 150 minutes of vigorous activity per week is likely to provide additional protection against cancer. There is limited evidence regarding whether physical activity is most protective if done in a single session or in increments throughout the day, but it is reasonable to assume that benefit can be accumulated in separate sessions of 20 to 30 minutes each,” states the report.

exercise and cancer“Studies suggest that 300 minutes of moderate to vigorous intensity physical activity per week also helps to prevent weight gain and obesity. By helping to maintain weight and avoid weight gain, this amount of physical activity may thus have an indirect effect on reducing the risk of developing obesity-related cancers. Apart from the effects on body weight, physical activity appears to have a direct effect on reducing the risk of cancers of the colon, breast, and endometrium, as well as advanced prostate cancer, even when activity is initiated later in life. Individuals who are already active at least 150 minutes per week should therefore strive to accumulate 300 minutes of moderate or greater intensity physical activity per week,” states the American Cancer Society report.

It is clear exercise helps maintain better health. The question many have is what defines “moderate intensity” or “vigorous intensity” activities? The report answers that question with the examples in the chart below.

If you decide to set a goal of 150 minutes per week of vigorous activity per week, that is only 30 minutes five days a week. Yes, you can have 2-days off! If you want to take one day off per week, just commit to 25 minutes per day.

Try it for two weeks. Work exercise into your daily routine and you will feel the effects in only a few days of a more positive outlook on life and more energy – you will walk around all day long with a bounce in your step.

Getting started is very simple. Life is about choices – “Choose to get fit.”

COMMIT. PLAN. FOLLOW.

Activities Moderate Intensity Activities Vigoruos Intensity Activities
Exercise and Leisure  Walking, Dancing, Leisurely Bicycling, Ice and Roller Skating, Horseback Riding, Canoeing, Yoga Jogging or Running, Fast Bicycling, Circuit Weight Training, Swimming, Jumping Rope, Aerobic Dance, Martial Arts
Sports Downhill Skiing, Golfing, Volleyball, Softball, Baseball, Badminton, Double Tennis Cross-Country Skiing, Soccer, Field or Ice Hockey, Lacrosse, Singles Tennis, Racquetball, Basketball
Home Activities Mowing the Lawn, General Yard and Garden Maintenance Digging, Carrying and Hauling, Masonry, Carpentry
Occupational Activity Walking and lifting as part of the job (custodial work, farming, auto or machine repair) Heavy manual labor (forestry, construction, fire fighting)

 

Lindy Baker’s Star Flash

lindy baker star flash

Channeled, intuitive and astrological insights for Seekers of enlightened living

Will you dash to the finish line, or watch from the stands?

Almost everyone I speak to is concerned with returning to some stability in their life in the area of career and money. If we look at what is taking place with the planets right now, and base the present on what’s transpired in the past, there is a lot to look forward to in 2012 that will help both of those areas of life.

Neptune in Pisces really is a biggie until 2025. Neptune rules Pisces so it gives it double meaning and double power. If you recall from legends and myth, Neptune is the god of the sea. What would our planet be without water? It is what sustains life. We’ll be building life-sustaining networks across the globe - communities of people helping each other. Neptune is a planet of inspiration, dreams, illusions, and being open to our intuition and psychic ability. There’s this light playful energy that is infused in us. We’ll want to take our minds off the stressful situations and look dreamily at how we can spend some playtime. If you are in the business of supplying entertainment, there is a lot of prosperity in that for 2012.

We started the year with a planet that is said to reflect signs of prosperity and fertility on Earth, Jupiter, in a fabulous direct position in Taurus. Taurus loves material things and has a tendency to hold on tight to them. This is interpreted that unlike the past three years there is grounding or a base that has now been established from which other things can grow and expand. If you like omens, this is a very good one.

Right after that Venus entered the sign of Pisces, which meant that we’d feel a lot more touchy feely than usual and also tend to be more emotional, more to the sad and wishful side of things. Have you been feeling kind of lethargic and wistful this week? Feeling less positive than usual? Thank goodness for change. Mars enters into a retrograde station this week, Neptune moves into Pisces for the next 13 years, and that stinker Saturn that is known as a troublemaker has his strength sapped with a retrograde motion until the end of June.

The break from disorder is going to make lot of people restless. Some people have lived in chaos so long that they think it is normal. If nothing bad is happening, they have nothing to talk about and nothing to focus on. So when things seem to be coming together again, their imaginations get the best of them and they create chaos. This is absolutely one of the best periods right into June to focus and achieve without a lot of obstructions to your work and attitude. If you seem to be tackling one battle after another, it’s time to change your thinking…it’s a cause and effect kind of world. Maybe your battle is with yourself and a set of beliefs that are simply not getting you where you want to go.

What can you look forward to in February?  Everything!  Ready, set, go! For the month of February with Mars and Saturn retrograde, Mercury in Aquarius and Venus in Aries you should feel like getting rid of a lot of things that are just getting in your way, from closets full of apparel and accessories that are just collecting dust, to useless things stored in your garage that others could really use, and people that want to hold on to chaos as if it is normal. (You might want to check out www.freecycle.org to share those unwanted and unneeded items with others in your area that would welcome them as treasures.)

If you believe in the power of positive thinking, you’ll be able to prove to yourself and others this month that it really works. You end up where you see yourself going. So be very clear about where you want to be and then get out of your own way so that the universe can create it. There should be a lot of people moving to new locations both long distance and local.

Sometimes good comes out of the bad times. We appreciate what we have, we share with others, we reach out to people who are not like us, and as a result we evolve. If you have a thought and it creates emotion in you that thought manifests. In the past there seemed to be a lag of time between thought and what manifested, but the real truth is, the more pure a thought is the faster that it manifests itself. Reckless thoughts, stress, and anxiety interfere with your decision making. Your decisions are made from fear rather than from what is really taking place. You are basing your decisions on what might happen based on fear, not on the reality as it is. Neptune in Pisces destroys illusions so that you can see your way around the mirages formed by your fears. Before you knew things in your heart; now you’ll begin to see them take form in the physical. When everything is stripped away, we open up to all new possibilities. As time passes and the year 2025 arrives, we’ll be communicating with very few words and with energy alone. Technology is about to prove that.


Lindy Baker, B.A., M.Ed., CHt. is a world renowned Life Skills Coach, Gifted Clairvoyant, columnist, medium and channel. She provides confidential clairvoyant phone readings and transformational coaching for clients and businesses all over the world, and is known for her accurate prediction of the terrorist bombings in New York, and other major events.  Whether you’re struggling with relationship questions and issues or career and business decisions, you’ll benefit from talking to Lindy. Main office: (858) 272-6463.  Testimonials and other information are available at www.SuperIntuition.com and www.LindyBaker.com

Copyright © Lindy Baker, 2012. All rights reserved.

Las Vegas Calendar Announcements

Legendary Country Band The Oak Ridge Boys to Perform at The Orleans Showroom February 25-26

  Las Vegas — Award-winning country music group The Oak Ridge Boys will bring their decades of hits to The Orleans Showroom, February 25 and 26, each evening at 8 p.m. The Oak Ridge Boys -- Richard Sterban, Duane Allen, Willam Lee Gordo..

Twilight star Peter Facinelli will make a celebrity appearance at Chateau Nightclub & Gardens

  LAS VEGAS – Actor Peter Facinelli from “The Twilight Saga” series will celebrate the overwhelming success of The Twilight Saga: Breaking Dawn at Chateau Nightclub & Gardens on Saturday, Jan. 28. Aside from his successful role ..

Nutrition Tips

New Study: High fructose corn syrup is worse for your health than table sugar

With growing concern that excessive levels of fructose may pose a great health risk – causing high blood pressure, kidney disease and diabetes – researchers at the Un..

Exercise & Training News

Moderate daily exercise boosts your immune system and aids in protection against cold-like infections

Battling colds and doing (or pledging to do) more exercise are familiar activities for most of us in January. But different levels of exercise can actually significantly increase or decrease your chances of catching a respiratory ..
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TOP UPCOMING EVENTS in the Las Vegas and Southern Utah areas

Fri Jan 27
Garth Brooks at Encore Las Vegas
Fri Jan 27
NEW MOVIE: Man on a Ledge (PG-13)
Fri Jan 27
NEW MOVIE: The Grey (R)
Fri Jan 27 @ 8:00PM -
Nashville Unplugged Featuring Regie Hamm and Brian White
Fri Jan 27 @ 9:00PM -
Kid Rock will perform 2-shows at House of Blues Las Vegas / Ticket information
Sat Jan 28
Garth Brooks at Encore Las Vegas
Sat Jan 28
Miss Nevada USA Pageant at Palms Casino Resort / TIcket information
Sat Jan 28
Twilight star Peter Facinelli will host at Chateau Nightclub & Gardens
Sat Jan 28 @ 8:00PM -
Country Music Association Entertainer of the Year BRAD PAISLEY at Mandalay Bay
Sat Jan 28 @ 8:00PM -
Nashville Unplugged Featuring Regie Hamm and Brian White at Aliante Station
Sat Jan 28 @ 8:00PM -
Country music with Easton Corbin at Star of the Desert Arena
Sat Jan 28 @ 8:00PM -
A blend of heavy metal with soulful melodic rock with Aaron Lewis at Green Valley Ranch Resort
Sat Jan 28 @ 9:00PM -
Kid Rock will perform 2-shows at House of Blues Las Vegas / Ticket information
Sun Jan 29
Miss Nevada USA Pageant at Palms Casino Resort / TIcket information
Sun Jan 29 @ 7:30PM -
Strung Out, Jugheads, The Sheds, Guilty By Association, Battle Born at Hard Rock Cafe
Sun Jan 29 @ 8:00PM -
A blend of heavy metal with soulful melodic rock with Aaron Lewis at Red Rock Resort
Mon Jan 30 @ 8:00AM - 05:00PM
$7 to watch Santa Fe and the Fat City Horns perform their blend of funk, Latin, rock and jazz
Tue Jan 31
Upbeat new Classic Vegas styles of Blues, Jazz, Soul, Pop, Rock and Latin from Rick Faugno at Palms
Wed Feb 01 @ 8:00AM - 05:00PM
Karaoke Wednesdays with $100 cash prize at Las Vegas Hotel & Casino / Free
Wed Feb 01 @ 6:05PM -
August Burns Red at House of Blues
Wed Feb 01 @ 7:30PM -
BASKETBALL: UNLV vs. Colorado State
Thu Feb 02 @ 7:05PM -
HOCKEY: Las Vegas Wranglers vs. Alaska Aces
Fri Feb 03
Utah Shakespeare Festival Tour presents "A Midsummer Night's Dream at CSN
Fri Feb 03 @ 6:30PM -
Las Vegas MMA: Live Mixed Martial Arts
Fri Feb 03 @ 7:05PM -
HOCKEY: Las Vegas Wranglers vs. Alaska Aces
Fri Feb 03 @ 8:00PM -
Nashville Unplugged featuring Jess Cates and Dennis Matkosky at Green Valley Ranch Resort
Fri Feb 03 @11:59PM -
Steel Panther at House of Blues
Sat Feb 04
Utah Shakespeare Festival Tour presents "A Midsummer Night's Dream at CSN
Sat Feb 04 @ 2:00PM -
UFC Welterweight battle features Nick Diaz vs. Carlos Condit
Sat Feb 04 @ 7:05PM -
HOCKEY: Las Vegas Wranglers vs. Alaska Aces
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