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American Heart Month: Tips To Keep Your Ticker Strong

February 19th, 2013

hivelovesyouOn February 1st, the American Heart Association kicked off the month with National Wear Red Day to raise awareness about the number one killer of women in this country – heart disease.

Did you know that heart disease kills more women than all the cancers combined!? A lot of people think of heart disease as an “old man’s” disease, but that’s just not the case.

To help the AHA in its quest to fight heart disease, we put together a list of some simple steps you can take to keep your ticker strong and improve your overall heart health.

  1. Quit smoking and avoid second hand smoke. According to the AHA, smoking is one of the most preventable causes of premature death. The benefits of quitting smoking can be seen after just 20 minutes! If you want to live a long life—you can’t smoke. Period.
  2. Know these numbers. When it comes to your heart health, it’s really important to know the following numbers:
    • Cholesterol – You can be in peak physical condition but still have high cholesterol. That’s because in addition to diet causing high cholesterol, it can also be inherited. According to the Mayo Clinic, “It’s important to keep your cholesterol levels within healthy limits. If you have other risk factors for developing heart disease, you need to be even more careful — especially with your low-density lipoprotein (LDL), or “bad,” cholesterol level.” This is why it’s so important to find out and discuss your cholesterol levels with your doctor.
    • Blood Pressure – Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. Overall, the more blood your heart pumps and the narrower your arteries, the higher your blood pressure. Here is a chart of healthy ranges for blood pressure.
      mayoclinic_bloodpressure
    • Weight – People who are overweight or obese are at a greater risk for heart disease and other related illnesses. Your doctor will be able to tell you if your weight is under, normal, over or if you are in the obese range. Further, your doc can give you a better idea of how to lose weight and get back in a healthy range. To determine your body mass index or measure of body fat based on height and weight check a online BMI Calculator.
  3. Watch your salt intake. According to the Heart Association, 97 percent of Americans are getting more than twice the amount they should be getting, and our average daily intake of more than 3,400 mg contributes to cardiovascular disease, stroke, kidney stones, asthma, osteoporosis and gastric cancer. Avoid processed foods. Take the salt shaker off the table. And fill your diet with whole fruits, vegetables, grains and lean proteins.
  4. Get physical. In your life, your heart will do more work than any muscle in your body. So it goes without saying that exercise is so important. In general, aim to get about 30 minutes of moderate exercise in each day. Your body needs strength training and cardiovascular exercise. Don’t know where to start? Our coaching staff can recommend an exercise regimen that can fit your lifestyle. Think exercise is boring? Try something new like spinning, Barre class, yoga, Gravity or TRX. Group classes are a great way to shake things up.

A healthy heart starts with a healthy lifestyle. At Hive Lifespan, we have a knowledgeable staff of trainers and nutritionists who can work with you to meet your unique health, wellness and fitness goals. A small step each day can result in a healthy and long life.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.


Sources used to write this article:
7 Resolutions to Improve Heart Health in 2013
Cholesterol levels: What numbers should you aim for?
Healthy Blood Pressure

Sam Sage Named BodyRock Sport BodyRocker

November 13th, 2012

Congratulations to Hive Team Member Samantha Sage

Samantha holds her certification from the American Council on Exercise (ACE-CPT) and is a natural figure competitor and a sponsored fitness model by ViewSPORT. Samantha is currently pursuing her degree in Exercise Science.

About Samantha Sage

I rock my body in many ways to maintain my rockin’ body! I started off as a gymnast at a very young age. I continued with gymnastics all throughout high school and was a varsity cheerleader as well. I was always very active and always maintained an athletic figure. After high school I got a job at a local gym. I was surrounded by active people, and some of my co- workers were fitness competitors. They had convinced me to do a fitness competition. I decided I would compete as a figure competitor in the Mrs. Buffalo, 2012. I saw competing as a challenge and I am always up for a new challenge. I thought it would be fun and a cool experience. After long hours of training, and serious dedication, I placed top three for my first competition. I just recently competed again at a local NMA competition and placed 1st! My future goals are to incorporate my gymnastics into competing by competing as a fitness competitor this summer.

I feel empowered each day when I finish a work out, and when I complete challenging tasks that I would have never thought I could do. I especially feel empowered on stage, when it is my time to shine, making the long weeks of training and dieting all worth it.

My favorite body part to train is my back.

A typical back workout looks like this:

Wide-grip Pull-up
(unassisted): 3 sets of 10 reps
Seated Close-Grip Cable Row:
3 sets of 15 reps
Lat Pulldown: 3 sets of 15
Bent Over Barbell Row: 3 setsof 15 reps
Pullover With Straight Bar: 3sets of 15 reps

I am wearing The Sophie Bra and The Durga Booty Shorts!

To find out more about the amazing styles from Kelly Kalley, visit our showroom or check out the BodyRock website.

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