Ultimate Tips for Health, Fitness & Beauty

Compiled by Patti Smith, Contributing Writer

Are you looking to improve your health, give yourself a new look, or tone up to achieve that summer beach body? We asked local medical, fitness, and beauty experts to give us their advice and top tips for maintaining good health, reaching optimum fitness, and being proactive about protecting and nourishing the skin. Here is what they had to say…

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Health & Wellness

[toggle title=”Don Davis, MD – Diagnostic Cardiologist” state=”close” ] Gulf Coast Cardiology

“The best advice I can give is that, for the vast majority of us, cardiovascular disease is entirely preventable. That’s amazing news. The No. 1 killer in America is preventable. All it takes is appropriate diet and exercise. So, if you smoke, stop. No excuses. Do it today. No more cigarettes. Take in a diet of decreased animal fats and increased cold water fish and vegetables, and exercise 30 minutes a day. If we all do this, we will be well on our way to drastically decreasing the plague of cardiovascular disease. I personally incorporate exercise into my routine. Most of the time, that means getting up early and going to the gym before work. Sometimes it’s after work. Certainly, exercise needs to be incorporated into your vacations. And I try not to sit in any one position for too long. Get up. Move around. Live longer. Live healthier.” [/toggle] [toggle title=”Jon Ward MD, FAAD – Board-Certified Dermatologist” state=”close” ] Gulf Coast Dermatology

“With Spring on the horizon and the promise of warmer weather, this is the ideal time of year to remind people that the most common cause of cancer in America is also the most preventable. The best way to prevent skin cancer is to avoid exposure to ultraviolet radiation. Ultraviolet radiation from either the sun or other sources causes DNA damage to the skin. Cells with damaged DNA are the ones that form cancer. Wear protective clothing when outdoors and consider avoiding outdoor exposure altogether from 10 a.m. to 4 p.m. when the ultraviolet light is strongest. On exposed skin, wear a sunscreen with SPF 30 or greater. Apply it before sun exposure and reapply every two-hours, especially if swimming or with excessive sweating.” [/toggle] [toggle title=”Elodie Madewell, 500 RYT – Owner of One Heart Yoga” state=”close” ]Oneheartyoga.com

“For a healthy lifestyle today, three things are important: movement, sleep, and nutrition. Recognize that anytime is a good time for evolving and adapting. Whether you are a seasoned athlete, just starting a fitness program, or simply contemplating the idea of working out, I recommend also ‘working in,’ or practicing yoga. The symmetry, balance, and inner focus of yoga bring about physical freedom, nourishment for the soul, and increased awareness. As the body experiences freedom of movement and peace of mind, more restful sleep will follow. The awareness of body, mind and spirit will bring about better food choices.” [/toggle] [toggle title=”Myra Ancelet Reed, MD ” state=”close” ] Three Main Tips for Healthy Living

“We live in times of rushing around, eating on the go, vigilantly on our smart phones to check our ever so important email or social media. What happened to the days of family dinners in the evening or life before all the fast food chains? With constant social media at our beck and call, it’s no wonder people are stressed, overweight, anxious and tired from not sleeping well. Research shows that eight to nine-hours of uninterrupted sleep prolongs life and decreases illness. Cut out stimulants in the evening and before bed such as blue lights from TV, electronic devices, caffeine, alcohol, and sugary foods. Adding meditation, prayer, calming teas and yoga to your day helps too.

Eat organic, non-GMO (genetically-modified organism), low allergenic foods like gluten and dairy free, avoiding sugar or simple carbs in small frequent meals to maintain a healthy metabolism.

We know that exercise improves brain power and is great for our heart and bones. It releases endorphins that give us a sense of well-being, cleans out toxins, builds muscle where metabolism occurs, and helps us sleep better. If exercise or any activity keeps us active, makes us feel and look so much better, why not do it more?”[/toggle] [divider]

 Fitness

[toggle title=”Laurie Olshefski – Health & Fitness Professional” state=”close” ] Owner of Coastal Casuals and Shimmering Seas

“Practice yoga, it will change your life! It also makes you better at everything you do in your journey through life.

Work– Helps you to focus better on projects and enhances productivity, plus you will have more stamina for those long work days.

Play- (Sports) Yoga increases your flexibility, balance, performance, and endurance. Another great benefit is that it helps prevents injuries and conditions the spine.

Overall Health- Boosts the immune, cardiovascular and respiratory systems, plus it helps relieve stress, tension, and pain.

Personality- Elevates your mood, attitude, and confidence. People that practice yoga are happier and healthier people.

My Beauty tip- One of my favorite products is coconut oil. I use it daily. It is one of the healthiest, most versatile, and affordable oils created in nature.” [/toggle] [toggle title=”Randy Aikens – Head Trainer, Impact Fitness Nutrition Coach” state=”close” ] Impactfitnessclub.com

“The key to getting in shape is finding something that you either like or don’t mind doing to get your daily dose of exercise. Build your daily routine around those initially. Look at walking, running, playing sports, or any of the other amazing ways to work out if you know you aren’t a gym person. Regardless of what route or combination of routes you choose, just make sure to get up and do some type of vigorous exercise for at least thirty-minutes five-days a week.

People ask me all the time what they should eat, and my response is to ask them to compile a list of things they know they shouldn’t eat. Once that list is complete, then I ask them to just stay clear of those things for a month to see if it makes a difference. Seriously, if you know you shouldn’t eat it, then don’t, or at least don’t make such foods staples in your diet. Most of us are much more informed on proper eating than we realize, but our fast paced lifestyles have allowed convenience to set in. Convenience can lead to bad choices, but it can also lead to some great ones.” [/toggle] [toggle title=”John Puskarich – Certified Personal Trainer, Professional Athlete” state=”close” ]

“Set realistic time-bound goals. Surround yourself with like-minded people and a support system for accountability and encouragement. Change your mindset from “have to do” to a mindset of gratitude. Be grateful for your health and the ability to exercise. Your perspective can make it a chore or a blessed opportunity.”

 

 

 

 

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 Beauty

[toggle title=”Millie Tizol – Fitness Coach” state=”close” ] Fabfitness26@gmail.com

“Think about everything you are about to consume. Will it make you feel guilty or will you feel good about your choices? Get plenty of rest. Sleep is so important when trying to get in shape. Allow yourself that time to rest, so that you can go into your next workout stronger! Set short-term goals. These goals can be anything from wanting to lose five pounds in two-weeks to attempting to run for one-mile. Whatever your fitness goals may be, hold yourself accountable!”

 

 

[/toggle] [toggle title=”Stacy Parsons – Owner, Dream Day Spa” state=”close” ] Dreamdayspapcb.com

“My top tip for keeping skin healthy is to exfoliate! The best way to do so is with a diamond tip microderm abrasion and an anti-aging glycolic peel. This is done by a professional nurse/skin care specialist, and the treatment is painless and done in no time. It helps to refresh your skin and promote more elasticity. It also helps reduce sunspots, age spots and hypopigmentation. This treatment is phenomenal for acne prone skin, too. Dead skin cells that accumulate in our pores cause inflammation resulting in acne. With the microderm treatment you decrease the amount of dead skin cells, and, in return, you will see less acne break outs. Vitamin C serum also is great for your complexion and helps to even out your skin tone and protect your skin from the free radicals in the environment.”

 

 

[/toggle] [toggle title=”Kimberly Moskowitz, MS. MD – Cosmetic Vein and Laser Center  ” state=”close” ] www.skinandveins.com

 

“PDT (Photodynamic Therapy), Glytone Gel wash, and Skin Medica sunscreen are my three favorite things for reversing signs of aging. A single 20-minute PDT treatment can erase 20-years of sun-spots, pre-cancers, fine lines, and acne scars. Because most PDT treatments are covered by health insurance plans, almost everyone can afford beautiful skin.”

 

 

 

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[author image=”https://www.panamacityliving.com/media/2014/07/Patti-Smith.jpg” ]Patti Smith is an award-winning professional writer and editor with more than 25 years experience in U.S. markets including Metropolitan areas of Connecticut, California, Indiana, Kentucky and Florida. She currently writes columns, features and faith testimonies for local and national publications. She believes everyone has a story to tell and that others’ lives may be changed or enriched by reading it. She is married to a devoted husband, mother to three amazing children and grandmother to one precious grandchild.[/author]