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We do need to state for the record that we are not physicians. You should always consult with your physician before doing anything that involves your health.
Healthy: Strong and Well.. indicative of good health. HEALTHY implies full strength and vigor as well as freedom from signs of disease.
Without your Health, you have nothing!
(From the Founder of RealSize in the City Shelitha)
Far be it for me to coach someone on being healthy. For my 30th birthday my best friend Aimee Jo bought me Orchestra tickets to "Lion King" the musical a fabulous dinner at Crusteans in Beverly Hills which I had been dying to go to and my doctor let me know I was now a 30 year old diabetic! Well let me tell ya honey, it has been an up hill battle. Partly because it is hereditary and my grandmother and great grandmother both had it. As a young girl I can remember giving my grandmother her insulin shots. According to my doctor, my weight is the major contributing factor. The last thing I want you to have to do is prick yourself 3 times a day. Not be able to have your favorite Martini with girl friends. Wanting to have that piece of cake or ice cream, but you can’t totally sucks...
So can we do this together? Getting healthier that is. Let me start by saying I am sure there are many of things we can do to get healthy. I did not say lose weight but I am sure many of us could lose a couple of pounds. On the other side of that there are many women that are plus size and are very healthy. This is where we all want to be. I am not one of those however I know many of women who are.
Shelitha’s the founders Stats:
Age: 30something yrs old (no need to give dirty details)
Height: 5’3 (in my mind I am 5’8)
Weight: 2?? (double yikes)
Type II Diabetes (working on it)
Just keeping it REAL
Good Luck to all of us!
Let's Get it Started!
What we want to do here is give you tips on simple and cost effective ways to be RealSize and healthy. Kinda odd to hear that in the same sentence. Well this is where we would love to hear from you. We would like to know what you do to keep those curves curvilicious and under control. We believe that most of us have the basic knowledge of what is needed to lose weight and maintain a healthy life style. There are many of us out there who struggle with weight problems and diets. What we would we are going to do is give you tips that we believe will get you on your way to living a healthy life style. This in turn may help someone get to the place they need to be by doing something they had never tried. We will do our best to give you tips and outlets to help you on your way to a healthier you!
OK so here are some health tips that we believe can help to get you started. Again not really getting you to lose weight but if that is your goal, more power to you. What ever it takes to help you live and maintain a healthier lifestyle. These are also great for those of you with diabetes like one of our own Shelitha.
Everyone's Different
Regular exercise offers so many benefits that it’s hard to list them all. Weight control, muscle and bone strength, higher energy, better sleep – these are just a few of the reasons doctors and health specialists urge all Americans to become more active.
However, everyone’s physical condition is unique, and too much exercise or the wrong kind can put a strain on systems weakened by illness. Before starting any exercise program, always check with your doctor.
Getting Started
A Six-Step Approach
Physical activity is a fountain of youth, energy and well-being, and it’s especially important for people with diabetes. If you’re an active person by nature, adding more healthy exercise to your life may be simply a matter of planning your schedule. But if you have not been active for a while, you’ll need a more focused plan. Here are six steps to get you going.
1. Consult your doctor first.
2. Start slowly and sensibly.
3. Choose an active hobby that you’ll enjoy, such as gardening or walking.
4. Add a few minutes each day, and over time, build up to about 30 minutes.
5. As you begin to feel more energetic, add new activities.
6. Reward yourself – feel proud!
Remember, always consult your doctor before beginning any new physical activity.
Stretching (K, we know you hate it but you need too do this part)
Stretching improves flexibility, relieves muscle tension and helps prevent stiffness. And, yes, you can do this at home! Stretching should feel good, so never stretch till it hurts. If you begin to feel pain, ease up.
Always warm up before stretching to prevent injury. You can warm up by marching in place briskly for several minutes. This increases blood flow to your muscles and makes them more elastic.
According to the UC Berkeley Wellness Letter, the safest kind of stretching is the static stretch, in which you hold a position for several seconds and avoid bouncing.
According to the UC Berkeley Wellness Letter, the safest kind of stretching is the static stretch, in which you hold a position for several seconds and avoid bouncing.
Neck Stretch
Tilt your head to the right, keeping shoulders down. Place your right hand on the left side of head. Gently pull your head toward your right shoulder and hold for 10 to 30 seconds. Switch sides and repeat.
Calf Stretch
Stand 2 to 3 feet from a wall, with your feet perpendicular to wall in the position shown, and lean against the wall for 10 to 30 seconds. Keep your feet parallel to each other; make sure your rear heel stays on the floor. Switch legs and repeat. Always keep knees slightly bent during this or any other stretch.
Spinal Stretch
Sit in a chair with your back straight, feet firmly on floor, toes pointing up slightly. Lock your hands behind head, with elbows out and chin down. Contract your abdominal muscles, and twist your upper body to one side as far as you can – gently. Then repeat 4 times in the same direction. The last time, rotate, hold, and then flex your torso forward, leaning toward floor with your elbow. Hold for 2 seconds. Return to upright position. Repeat 8 to 10 times. Do same routine on other side.
Outer Thigh Stretch
Placing your left hand against wall for balance, place your left foot behind and beyond your right foot. Bend your left ankle and lean into wall. Hold for 10 to 30 seconds, then switch and repeat. Keep knees slightly bent at all times during the stretch.
Lumbar Stretch (For Lower Back)
Lie on your back, and clasp one hand under each knee. Gently pull both knees toward chest, keeping lower back on the floor. Hold for 10 to 30 seconds. Then relax and repeat 5 times.
Aerobics (this is so boring so find something similar that you like to do)
Aerobics is a system of physical conditioning designed to enhance circulatory and respiratory efficiency. It involves vigorous sustained exercise, such as walking, jogging, swimming, or cycling. Aerobics can strengthen your heart and lungs, burn calories, help control weight and make you feel wonderful.
The Benefits of Walking (this is Shelitha’s preferred method of exercise)
Take a walk. Enjoy the sunshine. People who walk regularly are less likely to have a heart attack, according to the President's Council on Physical Fitness and Sports. A daily walk can strengthen your heart muscle and help lower your blood pressure. It can also help keep your blood vessels clear by balancing your cholesterol.
Walking also delivers many other health benefits. For instance, a stroll each day aids the digestion and helps with weight control. The rhythmic movement can improve your flexibility, strength and endurance. As you grow older, walking helps keep your bones, muscles and joints healthier, so you’ll feel more limber and have less risk of falling.
Best of all, walking puts you in a good mood. There is scientific evidence that walking fights depression and improves mental wellbeing. So put a spring in your step. Take a stroll. Don’t forget sunscreen!
Water Aerobics (summer is right around the corner this could be fun)
Water Aerobics, sometimes called “aquarobics,” is a form of exercise that you do in a swimming pool. Many health clubs such as the YMCA offer water aerobics classes, and almost anyone of any age can participate. Water makes your body buoyant, so you can exercise every part of your body while reducing stress to your joints and muscles.
Usually, you’ll stand in waist- or chest-high water to perform the exercises. You don’t necessarily need to know how to swim, but you should never perform water aerobics alone. Always participate in a class or work out with a buddy. You can also wear a floatation device if you like.
Typical water aerobics exercises include jogging in the water, walking laps, and various arm and leg lifts. Most people enjoy working out while surrounded in the cool, soothing element of water, and you can achieve the same muscle-toning and joint-limbering goals through water aerobics as through land-based exercise programs. As with all physical fitness programs, you should get your healthcare provider's approval before starting.
Strength Training
Is It Right for You?
Lifting weights can be safe and beneficial for people of all ages, and it may surprise you to learn that people with diabetes often benefit the most from an exercise plan that includes lifting weights a few times each week.
In a recent study of Hispanic men and women with diabetes, 16 weeks of strength training produced dramatic improvements in glucose control comparable to taking diabetes medication. The participants also gained muscle, lost body fat, had less depression, and felt more self-confident.
So how do you begin? First, consult your doctor before starting any new exercise program. Once you get the green light, it’s a good idea to check out the gyms and health clubs in your area. To lift weights safely and avoid injury, you’ll need an expert to show you the proper technique. Eventually, you’ll reach a strength maintenance program that’s ideal for your age, gender and health. Your fitness trainer can help you establish the program that’s right for you.
There are many places to get information on dieting, weight loss and exercise. What we suggest is you speak with your physicians before starting any type of health change regiment. Also a great magazine to check out is Women’s Health Magazine and you can also check them out online www.womenshealthmag.com
Coming Soon!
Some of the fun stuff that our RealSize health staff is working on includes Salsa. That’s right, Salsa for the RealSize Girls. Who knew that Salsa dancing was a great source of exercise? Well it is and we are working on putting together a RealSize Girl Salsa class you’ll have so much fun you’ll forget you're actually exercising!
Pilates Plus many of us have wanted to try a Pilates class however because we are plus sized we didn’t want to take the class with our thinner sisters. Well your RealSize girls are working on special Pilates classes just for the RealSize Girls.
Pole Dancing as excerise? Oh yeah babe! We are working on Plus-Size Pole Dancing for a fun and new way to get into shape!
We have much more up our sleeves so be sure to keep checking for what’s new! Back To Top
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