Three steps to trim your annual health numbers (guest blogger – Mel)

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Yes, it’s that time again!  Around this time each year, many of us are presented with our health care plan “options” in the work place.  But, before you can decide what “option” is best for you, it is important that you know your “health” numbers.  It’s not only in the best interest of the employer (healthy employees keep employer health care premiums down) but also in YOUR best interests as YOU move toward a healthier YOU! Better yet, some employers are offering incentives.  That’s right, if you get a series of screening tests, some employers offer a monetary deduction (or incentive) for just getting the tests done.  Why are health screenings so important to YOU? Because screening tests look for diseases before you have symptoms. Understanding your “health” numbers is the best prevention!   But, you say, “All of this can be so confusing”.  “What are my numbers”?   “What […]

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Timing and circumstance as keys to improving your fitness

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Hi Team! I wrote this post for a fellow blogger who was kind enough to let me post on her site. It outlines 6 keys to using timing and circumstance as tools to improve your overall fitness. Here’s an excerpt (if you want to see the whole thing check it out here):   Have you ever walked out of a job interview kicking yourself for not giving the absolute best answer to a question? You’re replaying the moment in your head over and over again and wondering why, “I just work too fast,” was the answer that popped into your head as the interviewer asked, “What is your greatest weakness?”   “Really? That’s just about the most generic answer you could’ve given,” you think to yourself. At that moment you commit to forget about it, move on, and open the door to the building as you step outside and the sunshine […]

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Pre workout energy boost! – Guest blog (Dini)

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This is a guest blog from Dini at With a passion in health and fitness and her added certifications as a fitness consultant and a weight management coach she wants to make a difference by seeing more people around the world lead a healthy, wealthy, and happy life.   What should I eat before workout? I have been asked this question quite a lot “Can you guide me on what I should eat before workout?” Nutrition before workout is very much an individual thing. The timing of your food will vary according to the time of the day you exercise as well as the type of workout you are into. What is NUTRITION? Nutrition does not mean only “food”. The definition goes way beyond…One of the distinct phases of nutrition is the intake of energy for our body to use which means understanding the different energy systems fulfilling the physiological […]

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How setting SMART goals can change your life! (Guest blogger – Mel)

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MikedUp Blog is thrilled to welcome “Mel” as the first guest blogger to our site! We have a ‘Guest blogger’ page under construction right now, where you’ll be able to read more about credentials and past achievements. For now though, Mel has worked in the healthcare field for over 30 years, has been a contributing author on 11 scientific publications, and currently works as a clinical research nurse at a major hospital system. She has been gracious enough to share some of her knowledge with us and we’re thrilled that’s the case!  Here’s her first post about goal setting:   Hello readers!   It is with great joy and excitement that Mike has invited me to be a guest blogger for MikedUp Blog!  My contributions will be topic focused and aim to accomplish 3 things: Share knowledge about the week’s topic. Suggest a skill to put that knowledge into action. Support […]

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The loop – fitness week June ‘16

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  Hey team! Welcome to June’s outdoor fitness week where we’re taking our bodyweight and cardio infused workout to the park!   Special guest(s)   This week you’ll see not 1, but 2 ladies joining me for the workout! One happens to be the best dentist I’ve ever known and the other is dealing with the frustrations around getting new teeth… This week you’ll meet Monica (yes, my wife) and Clara (our daughter – who, by the way, makes for great resistance when in a jogging stroller you’re pushing).   This week’s workout – The loop   One thing I love about this workout (The loop) is that it’s flexible. In the video I describe the exercise moves and running distance, all of which can be modified to fit your fitness level. Monica and I complete the workout in just over 20 minutes but with a few tweaks, this workout could […]

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15 Simple weight loss hacks that helped me lose 65 pounds

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 (Photo by SMW) Losing weight and trying to keep it off is tough business. It takes determination, sacrifice, and a hard-nosed attitude that can say, “No man. I’m not eating that. Not today… I know I love cake but I’m not doing it!”   If you’re able to fight the devil on your shoulder and win more often than you lose, who knows – you may just find a brand-new version of yourself you never knew existed. That’s what I did, and I’m so grateful.     I was able to lose about 65 pounds, lower my blood-pressure from the ‘let’s watch this’ range to the ‘nice work’ range, and eliminate aches and pains associated with carrying around so much extra weight. It’s gotta be one of the top 5 things I’ve ever done.   Even better is the fact that we have 4 other people in our family who […]

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Fitness week workout – 25 minutes of fun

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Hi Team!   Have you ever had trouble finding a short and focused workout that fits into your busy schedule and still gives you great results? If so, look no further! This is 25 minutes of fun.   Welcome to another Fitness Week at MikedUp Blog! This one is complete with a short – body weight centric – workout that really makes you earn some R&R when it’s all over.   I’ll explain the workout below, but when you’re checking out this week’s video you’ll get to see me and Caleb (1 of 3 brothers-in-law) going through the workout. Caleb is like me in that he’s a former/at times current athlete who played some sports in high school and college. Where he goes above and beyond is the fact that he’s currently in the Army National Guard, been deployed, served 11 years in the Army, and currently training to prepare […]

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The value of group fitness

I know from personal experience that guys can at times be intimidated by group fitness classes. You go to the gym, the Y, or wherever you go to workout and you walk by one of those rooms and all you tend to see are the ladies. “Are guys not allowed in that class? Will it be awkward if I’m the only one in there with a bunch of women? Maybe that’s more of the ’toning’ class when I’m looking for some of the ‘bulking’ variety.” These are thoughts that have gone through my head at some point in time. However, I am extremely grateful for my lack of caring when it comes to certain awkward situations – many types of group fitness classes have been amazing motivators, calorie burners, and drivers toward my overall fitness. If you’ve taken part then you know what I’m talking about. If not, here are […]

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Card workout challenge – Results

Hi team! Great work to all who stepped up to the Card Workout Challenge! You guys and gals crushed it this week… Nice job.   I was thrilled to hear the feedback and am glad that we had such a great turnout. The fact that so many people participated really had me motivated – it also gave me an idea…   We had such a great turn out this week that we may be working toward a fitness week each month. New workout for a new month – gotta keep the body guessing! Stay tuned for what’s ahead.   Thanks if you were one of us who took part, or if your finding this post later in time please feel free to try the challenge and let us know how you do.   I want to send a shout out to a new friend of mine, Tom (pictured below). We […]

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Card workout challenge day 2

Hi team! So… How’d it go?? Was the workout harder than you expected? Easier? Are you still working up the courage to try it out? Whatever the case, thanks for reading! I had people come up to me and say, “I’m in!” To which I responded, “That’s great…! for what?” People are excited about this. I hoped that would be the case but I’ll be honest – didn’t know what to expect. Thanks to all who are in or those who plan to start soon, I really love the feedback! Great work to all who are stepping up to the Card Workout Challenge! The results for my first two days of Fitness Week are in the table below. Also, feel free to check out the instructional video below if you didn’t see it last time. Stick with it! Talk later in the week, Mike   Day 1 Day 2 Time (minutes) 16:43 […]

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