The Effects Stress Has On Your Body

Stress is the body’s natural response to a hostile environment.

Are you aware of the effects stress has on your body?

Short Term Effects
When humans are threatened, the body responds with a “fight or flight” response. While this is happening, the body makes necessary adjustments to handle the threat. The hypothalamus rings and alarm and body responses typically include:

  • – Breakdown of glycogen store in the liver and muscle to get more glucose
  • – Diverting the blood from less vital organs to the most vital ones
  • – Increasing heat rate to supply blood to the body quicker
  • – Increasing blood pressure to supply blood more efficiently
  • – Increasing respiratory rate to get more oxygen to the body




These responses affect the body. Here are some warning signs and symptoms you should look out for…







Muscle Tension


Nervous Habits

Concentration Problems



Change in eating habits

Poor Judgment

Neck Pain


Sleeping too much/little


Weight gain/loss

Inability to Relax

Jaw clenching

Fearful Anticipation


Loneliness & Isolation

Teeth Grinding

Memory Problems

Skin Breakouts


Neglecting Responsibility


Loss of Energy

Feeling tense or “on edge”

Overdoing  Activities (like exercising or work)


Loss of Sex Drive

General Unhappiness



Peptic Ulcers




What about the stress in your life? Where does it come from? Do you know your body’s warning signs? Do you have healthy ways to combat your stress? Check back soon for healthy ways to combat your stress.


Having the Right Heart Rate

HeartWant some facts about your heart rate to help you reach your fitness goals for real this new years? Did you know that heart rate actually plays a key role in weight loss during exercise? It's actually very important to find your target heart rate during your work out so you can measure your initial fitness and monitor your progress in a fitness program. 

When working out, you should never exceed your maximum heart rate. This will help avoid to avoid injury and help you to have a healthier and more productive work out. A good way to estimate your MAXIMUM heart rate is to subtract your age from 220.

Ex: 40 years old would be 220- 40, so your maximum heart rate is 180 beats per minute or bpm.


Your TARGET HEART RATE  should be 50-85% of your Maximum heart rate.

EX: A 40 Year old would have a max heart rate of 180 bpm, that number multiplied by .5 and .85 gives you 90-153 bpm.

When you begin a fitness regime, you should aim for the lower end of your target heart rate (50%). Then gradually work yourself up to the higher part of your target heart range. (75-85%). Just be sure to pace yourself. It is important to ensure that your receive a proper workout without overexerting your body.



 Below is a website that will help you calculate your Exact target heart rate. It will also show you where you need to be for optimum fat burning, or cardio fitness. 

First, you must find your resting heart rate. The best way to do this is to check it first thing in the morning. You can count how many beats you have in a minute, or count for 6 seconds and multiply it by ten. Then simply click and fill out the information.

Have a Happy Workout and Happy New Year!   ~Healthy Girl

Swine Flu

What is H1N1 Flu?

H1N1 is a new strain of the flu virus.Swine fluSo far, the severity of this virus does not appear to be much different than the seasonal flu. However, we can expect to see many more cases as few of us will have immunity to this virus.

  This virus appears to be more frequent in children and young adults than the seasonal flu.

  Symptoms: fever greater than 100 degrees, headache, fatigue, sore throat, cough, runny or congested nose, and body aches.  In some individuals, diarrhea and vomiting may also occur.


Wash hands Wash your hands frequently!

  Be sure to cover your coughs and sneezes with your sleeve, not hands.

  Avoid touching your eyes, nose or mouth.Don’t share food, drinks, or utensils. Frequently clean commonly used surfaces in your room such as doorknobs, keyboards, and bathroom areas.  Try to avoid close contact with sick people.  Eat well, get enough sleep, and exercise regularly!

Cleanliness in Common Area

  1. If you shave, clean up all hair follicles when done

2. If you are bleeding clean up all blood

3. Don’t put your tooth brush down on common counters

4. Try to keep your bathrooms clean as possible throw all used paper towels into the trash

5. Use the toilet seat protectors and flush them when done

6. Wash hands, Wash Hands and Wash Hands

7. Try not to use the hand rails in  stairwells if you are physically able.