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Kay Morton, Certified, Yoga, Adults/Children...Private/Semi Private. Beginner/Advanced....Restorati I teach Yoga and Body Definition. Body Definition! The verdict?

Tone Your Body and Center Yourself. Shortcuts to Sculpt Your Body Fast! Work Out Smarter, Not Harder! There are some people who just seem to have “That Touch”. Everything they touch turns to “Gold”. The expression….Work Smarter Not Harder… or the expression, Don’t Work For Money, Let Your Money Work For You. And my friends constantly remind me that I am working TOO HARD. Well Perhaps. Then there are those who seem to remind us when we are making a complete mess of everything. Some things that seem easy to our friends can be very hard for us, or next to impossible.. But this Mantra…Work Smarter Not Harder…..applies to our Workout Routine as much as it applies to other Challenges or Successes in life. There are No Shortcuts to Getting or Staying Fit. A Healthy Lifestyle takes Perseverance and Consistency and Yes….Work.. Dedication

But have you stopped to ask yourself if you are working harder and harder and getting no results? Are you working Harder not Smarter? After all, who wants to Waste Our Energy and Sweat in a Pursuit of Fitness Without Results? We want to get the Absolute best Results out of Every Workout. Here are five ways to Exercise Smarter Not Harder,
to Get the Results You Want Without Spending More Time Without Results.

1. Tackle Weight Lifting at a 2-4 Tempo. There's more to strength training than moving the weights around or should I say….throwing the weights around . The speed at which you lift and lower those weights is very important if you want to get the most out of your workout. For best results, follow the “2-4 count” during resistance training. Spend two full seconds in the concentric phase of an exercise (typically the phase when you lift the weight up); during the eccentric phase (usually the phase when you return the weight to its start position), take twice as much time—four full seconds. Most people do not even consider the negative. They tend to Swing or Throw the weight up and then let it fall down. Actually this puts added strain on the muscle. Very Ineffective Workout Method. Research shows that exercisers who lower the weight in this slow, controlled manner gain nearly twice the strength as those who do not take as much time. In Body Definition we Vary the Timing of our Reps Consistently for the Best Results.

2. Introduce Interval Training. Most of us are guilty of logging a lot of mindless miles at the gym. We get on a piece of cardio equipment, set the level and time, and zone out on autopilot. If you really want to get the most out of your time, mix in some INTERVAL TRAINING to boost your calorie burn. Many studies, including those published in the Journal of Applied Physiology, have found that including several short bursts improve fitness and burn fat more quickly than working out at one steady moderate pace. In Body Definition, we are Consistently Changing our Pace from Fast to Slow. This offers a Challenge for the Muscles and Keeps You From Getting Bored. And may I remind you, If You are getting Bored, Your Muscles Probably are TOO. Muscles that have Adapted to a Weight Level or Program Do Not Grow.

3. Switch to Super-sets for Super Gains. I am convinced, that the more time one spends in the gym, the more the intensity of their workout goes down. One way to maximize your time and get better results is by using super sets. To do a super set, pick a muscle group (we'll use chest as an example) and then do three (or more) different exercises for that muscle group, back to back, without resting. This is what we do in Body Definition. A Constant Super-Setting of Each and Every Muscle Group at Every Workout….and... All In One Hour…While You Are Getting In Your Cardio Also. How is that for A Great Workout? For example, do a set of bench presses, following by a dumbbell chest fly and finish with a round of pushups. In a matter of minutes, you've blasted your chest and are ready to move on to your next muscle group. Does this sound familiar to you who are doing Body Definition with Me at the Exercise Studio? Supersets will not just cut your workout time in half, but they're guaranteed to keep intensity levels high for maximum results! Working Smarter Not Harder.

4. Turn up the tunes. Music does more than motivate. Research shows it can Improve Your Workout, too. One such study from the Journal of Undergraduate Kinesiology Research investigated whether music had any measurable effect on the strength-training performance of 17 physically fit men and women. Music Improved Performance Dramatically among study participants! Does this sound familiar? In Body Definition, I Change the Music Every Month….And the Complete Routine Changes As Well because the Routine is Designed With the Music. You Don’t Have Time To Get Bored. Neither Do Your Muscles. Muscles have very Good Memory. They get Used to A Routine Very Quickly. In Order to Grow, You MUST Vary and Challenge Your Routine. I use Music that get your blood pumping and your spirits high. This is also a good way to get motivated for your workout! Good Music …… Not Acid Rock…… Music with a good beat that changes often so that your reps can change with the music. {Hard Rock Music Actually Does Much To Damage Your Body Development and Attitude}
In Body Definition every Rep is Designed to Co-ordinate With The Music.

5. Never neglect good nutrition. It's easy to focus Only on Your Workout when you're trying to Burn Calories, Build Muscle and Reshape Your Body. But working out is only One Part of the equation; what you eat (and drink) before and after your exercise session is also important. Before your workout, make sure you're well hydrated. And have water handy during your workout. I Supply Water, Free in Fridge for All Of My Clients. Nearly every study available Conclusively shows that Exercising when Dehydrated Will Impair Your Performance. And Remember, Before your workout have a Small snack. Make sure to refuel your muscles (to prepare them for future workouts) by eating foods that NOURISH Your Body Completely. I recommend Super Food. It feeds and nourishes your body at the Cellular Level….so you do not have cravings. Normally, we Crave…Eat Junk….Crave….Eat Junk …and Continue to Crave. Vicious Cycle… When you feed your Body with
Super Food, You do not Crave…because you have Totally Nourished Your Body Even To The Cellular Level. http://www.allnaturalherbalformulas.com/superfood.html

Studies show that the Right Post-workout Meal (or snack) will Replenish Your Glycogen Stores More Quickly and Shorten Recovery Time—two factors that can Help You Achieve Optimum Results. Remember the Four Components for a Healthy Lifestyle are:

A Healthy Diet
Cardiovascular Training
Weight Bearing Exercise
Flexibility

And All Four Are Necessary. I offer Body Definition for
Weight Bearing Exercise and
Cardiovascular Training…
Certified Personal Trainer

Yoga for Flexibility…Stress relief, pain relief, strengthening and so much more. Certified in Yoga and Pilates. Nutritional Help…
Certified in Sports Nutrition

Try these tips and you’ll get the Most from your Workouts Every Time. Remember, it isn’t just about exercising harder or longer, it’s about Exercising Smarter To Change Your Body For The Better! Or should I say, To Change Your Body To Be Its Absolute Best! This is an example of the weekly Health Newsletter that I email. If you are interested in receiving it on a weekly basis, or if you would like a schedule of classes offered or would like to schedule a private session, please contact me at yogagatlinburg@charterinternet.com or call the number below. If I am with a client, please leave a message and I will return your call. Stay Healthy and Fit,

Kay Morton

Kay Morton-Exercise and Yoga Studio
377 Parkway
Gatlinburg, Tn., 37738
865-660-9848
Certifications - AAAI/ISMA
American Aerobics Association International
International Sports Medicine Association

Personal Trainer
Sports Nutrition
Body Definition
Yoga, Adults
Yoga, Children
Pilates, Adults

03/30/2023

The issue with AI. Reminds me somehow. of the Tower of Babel.

03/20/2023

One of the Biggest Issues with our Health is How to Lose Weight and Keep it Off. You can lose weight on almost any diet plan. The key is sticking to it. This is a 10 chapter Article on How to lose weight No Matter What Plan You Are On. Today is Chapter one. You can copy and paste and save. I will add another Chapter every few days till we get to number 10 Enjoy and I hope it helps.

How To Stick to Your Diet

Proven Methods to Help You Stay on Track - No Matter Which Diet Plan You’re On!

Say Goodbye to Cheating, Failing, Feeling Guilty, & Falling Off the Wagon Forever

By Kay Morton

Table of Contents

Chapter One: Falling Off the Wagon: Why We Cave In and Eat Our Willpower

Chapter Two: Dieting is Easy - But Weight Loss Winners Know How to Keep the Momentum Going

Chapter Three: Outfox Your Cravings - Learn to Eat Using Moderation, Not Deprivation

Chapter Four: Seeing Your Way through Thick to Thin: How You Can Put Your Body Image Ahead of that Tantalizing Piece of Chocolate Cake

Chapter Five: The Kitchen Is Closed - Prevent 24-Hour Grazing!

Chapter Six: Are You Prepared for the Long Haul?

Chapter Seven: Reinventing Your Identity - a Healthy New You!

Chapter Eight: Refocus, Recommit, and Regain Control of a Situation!

Chapter Nine: Avoiding Catastrophes During Special Situations!

Chapter Ten: Remember Your Roots - You’ve Come a Long Way, Baby!

How To Stick To Any Diet

Chapter One:

Falling Off the Wagon:
Why We Cave In and Eat Our Willpower

Fast food franchise owners are having a hard time figuring out how to spend all of your money! Representatives for the diet industry say we’re spending more than $30 billion dollars each year hastily stocking up on diet pills, fitness videos, health club memberships, and other weight loss mechanisms - but we’re devouring junk food almost as quickly.

Diets work. If you’ve ever been on one - even for a three-day span, you’ve probably seen a reduction in your weight. Companies in the diet industry are just selling to a never-ending, recycled market. Customers try one diet, fail, and try another.

But if diets do work, then why are we failing? Why do consumers spend money on Atkins and then try Sugar Busters only to move on to Weight Watchers? What makes them float from one plan to another without seeing success?

Scientists are trying to figure out if there is some medical reason why we tend to fall off the wagon. Some blame it on a low level of Leptin - proteins in the blood that make you feel full faster. Others say it’s a simple formula - eat fewer calories than you spend. Everybody has their own opinion on the matter.

Every year, 45 million Americans go on a diet. The key is not in which diet you choose to follow, but in how you prepare and plan to stay committed to the regimen. Almost all of us have experienced it - you’re doing great, watching the pounds slough off, when all of a sudden, you can’t get that chocolate cake off of your mind.

Some swear they even hear it calling their name! What you have to learn to do is to analyze that situation quickly - before the calorie-heavy morsels reach your mouth - and stop the damage from being done - or at least minimize its severity.

There are three levels of what dieters perceive as common failures in a diet program. They’re known as “falling off the wagon” - but you can either bounce off the ground unharmed, or have the back wheels knock you unconscious in the mud.

Learning to Live with a Lapse

A lapse is a very temporary and insignificant mental slip. It’s a pebble in your path to success, and it’s bound to happen to every dieter at one time or another. Everyone has lapses.

Maybe you accidentally complained to a co-worker who was known to gossip to the boss - that’s a lapse in good judgment. You’ll suffer the consequences, but you learn from it right away and steer yourself back on the right track, vowing not to let it happen again.

When a chocolate cake is calling your name, you have a choice to make. Deny yourself the guilty pleasure, partake in it in moderation, or cave in and eat a huge slice with extra frosting on the side.

A lapse is the latter of the three. So let’s just say it happens. You caved in, and cut yourself a heaping plate of buttercream chocolate cake. The first bite hits your tongue, and Mmmm…it was worth it.

The fourth bite hits your mouth and you start wishing you hadn’t given in to your cravings. When the plate is cleared, you feel devastated, like a failure who can’t stay on a plan for any length of time.

Successful dieters know what to do in this situation. They evaluate their actions. Did they commit a crime? No. Did they clean out the cupboards of every sweet dish in the house? Not quite. Did they succumb to their conniving devil-on-the-shoulder and do something they knew was contradictory to their goals? Yes.

Nothing more. Nothing less.

When this scenario happens, you have to nip it in the bud. Stop it before it gets out of control - before it controls you. We’re not talking about before you clean your plate - that’s done - it’s over. The cake was tasty.

“Seize the moment. Remember all those women on the 'Titanic' who waved off the dessert cart.”
-Erma Bombeck-

Erma’s comments are typical to the mindset of most dieters who have a lapse in their program. The time when you need to regain self-control is immediately after that savory dessert. Before your next meal - before the hour is up. You have to accept that it happened.

Don’t feel ashamed or depressed about it. It’s normal. You are normal for wanting to give in once in a while. Sure, the best option is for you to learn how to live through those impulsive moments without derailing your diet efforts, and we’ll get into detail about how to accomplish that later in the book.

You have a choice. Recognize that you had a lapse in good judgment and move on - or fall to the next level on the three-tiered sabotage scale and crash even harder when you land.

Realizing When You’ve Suffered a Relapse

A lapse is one thing. You made a mistake. You got right back on track, and you continued to lose weight on your diet of choice. With a relapse, you don’t get back on track right away.

You recognize your failure, but then you give up - but only for a while. Have you ever eaten a fattening lunch with your co-workers and said to yourself, “Well, I blew it today,” so you ate poorly again for dinner that night?

This is a very common way of thinking for American dieters. We love this level of self-sabotage because we get just enough latitude to get our way - and get our fix - but not enough to hang ourselves completely.

It’s almost like choosing the lesser of two evils. Either I can get off of my diet completely, or just quit for a day. Neither one is good for weight loss, and if you’re serious about losing, then you have to combat this way of thinking with a new plan of attack.

One reason it’s so hard to steer clear of a relapse is because outsiders often con us into believing what we want to believe - that the day is blown and we might as well enjoy the rest of it.

Food has long been a joyous part of global cultures. In every society - from the cavemen to modern day - has relied on food for celebrations of birthdays, weddings, promotions, success, and more.

People on this level tend to talk themselves into thinking they deserve a reward for all of their hard work on the diet so far. “Oh, one day won’t hurt me - I’ve done well all week.”

Any person who’s ever been on a diet and lost 4 pounds in a week knows that you can regain those 4 pounds in half an hour. This phenomenon has long baffled us, but it happens.

Many relapses are preventable (or avoidable) just by knowing when it might occur. Is someone’s birthday coming up in the office - where everyone chips in for pizza and a cake? Are you going to visit your mom for a Sunday dinner and you know she’ll try to stuff you with fattening foods?

In order to resist these well-meaning saboteurs, you need to practice what you’ll say when they shove a plate of cookies under your nose, and insist that you take just one. The best way to reflect their offerings is to offer a compliment of your own.

“These look absolutely wonderful, but I’m afraid I’ll have to pass tonight.” Lie if you must - a little white tale never caused great damage. Tell them you’re stuffed! Tell them you’ll try some another time. But practice resisting so that you won’t be stammering for an excuse.

The Calamity of a Complete Collapse

Unfortunately, of the 45 million Americans that go on a diet each year, most of them suffer a complete collapse and lose the battle of the bulge. But again - it’s not because diets don’t work, because they do!

That’s where Stick to Your Diet comes to the rescue. If diets work, and you know how to stay on plan and not watch your goals and efforts collapse into thin air, then you can join the ranks of the long-term losers - weight loss losers, that is.

When a dieter has a complete collapse, they don’t just fail for one meal, or one day - they fail over and over again. They fall off the wagon constantly and consistently until the one thing they’re good at is getting off of a diet.

“I'm on a 30-day diet. So far I've lost 15 days.”
-Unknown-

It doesn’t have to be this way. You need to learn how to turn an end of your diet program into a temporary and minor setback. First of all, it doesn’t matter if you caved in for fourteen days.

You deal the cards. You have the choice as to whether or not you want to reenter the game to win, or sit back and let everyone else enjoy the spoils. Of course, it’s always easier to simply say, “Ah, forget it - I’m no good at dieting anyway.”

That’s not a fair statement to make. You just haven’t been given the right tools to succeed on your plan. I’m not talking about the diet itself - they give you the facts and figures and you know just what to do.

I’m talking about the tools necessary to play the mental portion of the game - not number crunching your calories or measuring out your meats. Mental strengthening is a lesson often not included with your diet kit!

There’s an old adage that claims that nothing tastes as good as thin feels. Well I know many dieters who would beg to differ - at least in the beginning stages of their diets. We’re not going to try to talk you out of loving food.

That’s not a solution. You’ve tasted it. You know it’s good. And unlike other substances, it’s a necessity for you to survive. The only problem is - mankind eats way more today than we need to survive - we eat for reasons other than survival - we eat for pleasure.

In Stick to Your Diet, we’re going to explore methods that will help you stay on track using realistic situations and strategies. We’re going to arm you with a finely tuned defense mechanism that will topple even the strongest temptations - your mind.

03/16/2023

"When the righteous cry for help, the Lord hears, and rescues them from all their troubles." -Psalm 34:17

A Four Letter Word To Beat Stress

There are a lot of four letter words that cause stress. One of them is “work”.
Stress can ravage your body but it is very clever. It disguises itself so you think it’s something else.

According to Dr. John Sarno at New York University Medical Center, in the past, people with high levels of stress would develop stomach ulcers. They became so common that as soon as someone said the words, “I think I have an ulcer” everyone knew there was too much stress in their life.
Yet Sarno reports the incidence of ulcers is way down.
But guess what he says is way up.
It’s back pain, shoulder pain and neck pain.
And even if you think there is a specific physical cause….
Chances are, says Dr Sarno…..It’s Stress.
So there is a four letter word you need to discover that can reduce your stress level all the
way down to near zero.

IT IS CALLED YOGA.

No, you don’t have to be in great shape to do YOGA.
No, you don’t have to be an Indian swami who contorts his body so you look
like a “Super Pretzel”.
No, you don’t have to wear those spandex clothes people wear to the gym.
All you need is the desire to get rid of the stress and YOGA will make it happen for you.
How long will it take for you to notice the effects?
How does IMMEDIATELY sound to you?

May name is Kay Morton and I teach YOGA here in Gatlinburg.
I have clients who come to me totally stressed out and leave completely relaxed.
And once you start doing YOGA, not only does your stress level go down, but you may also notice your blood pressure dropping, weight dropping and over all wellness
increasing.
Many of my clients start skeptical but after just one session, they’re hooked.
So I invite you to try YOGA. You’ll experience your stress level drop IMMEDIATELY.
Many of my clients say YOGA has transformed their life. The relaxation and breathing techniques you learn “on the mat” transfer to your life “off the mat.”
Now I invite you to discover another four letter word: “C A L L” or
" T E X T"
Pick up the phone and call me at my Cell at 865-660-9848 or text or come by to visit the Yoga Studio,
at 377 Parkway, between light 2 and 3. Parking is available beside the shop.
Watch your stress level melt away to nothing.

P.S. I specialize in type-A personalities!
Yoga Studio,
Kay Morton
Certified Yoga Teacher
377 Parkway, Gatlinburg, Tn. 37738
Phone Cell 865-660-9848

If I am not able to answer, please leave a text message and I will return call ASAP

07/30/2022

When you get angry, your heart rate, arterial tension and testosterone production increases, cortisol (the stress hormone) decreases, and the left hemisphere of your brain becomes more stimulated.
Researchers induced anger in 30 men "Anger Induction" (AI), which consists of 50 phrases in first person that reflect daily situations that provoke anger.
Before and immediately after the inducement of anger, the researchers measured heart rate and arterial tension, levels of testosterone and cortisol, and the asymmetric activation of the brain.
According to Eurekalert:
"The results ... reveal that anger provokes profound changes in the state of mind of the subjects ('they felt angered and had a more negative state of mind') and in different psychobiological parameters."
The feeling of anger, like all emotions, is not isolated in your mind. The mental reaction triggers a cascade of physical reactions that extend throughout your body, including:
• Increases in heart rate, arterial tension and testosterone
• Decreases in cortisol (the stress hormone)
• Stimulation of your left brain hemisphere, which is involved in experiencing emotions related to closeness
Interestingly, the last finding, uncovered by researchers from the University of Valencia, suggests that although anger is perceived as a negative emotion, it actually prompts you to become closer to the object of your anger, likely as a means to stop the conflict. And when it comes to anger, resolving the upset is a very wise decision.
Why Unresolved Anger Can be Deadly
Anger is a normal emotion, one that all of us experience from time to time. It’s a feeling that evokes that well-known "fight-or-flight" response, preparing us to defend ourselves physically and psychologically in a conflict. Back when anger corresponded to real threats, this response could be lifesaving, but today it pushes your body into an overdrive mode that is almost always unnecessary.
As soon as you start to get “hot under the collar,” your body starts preparing for a “fight.” Your muscles get tense, your digestive processes stop and certain brain centers are triggered, which alters your brain chemistry.
The feeling of anger may actually help you make better choices -- even if you are normally not great at making rational decisions -- because anger can make you focus on that which is important, and ignore things that are irrelevant to the task of making a decision.
In the long run, and sometimes even the short term, however, this automatic response to anger can weaken your immune system and lead to a variety of health problems such as:
• Headaches
• Problems with digestion
• Insomnia
• Increased anxiety
• Depression
• High blood pressure
• Skin problems, such as eczema
• Heart attack
• Stroke
Not only that, but anger can lead to other negative emotions like bitterness, hopelessness, futility and overall sadness. Let’s face it -- it’s hard to have a good time if you’re holding on to anger.
Feelings of Anger Damage Your Heart
It does not feel good to be angry, and this is a clue that this emotion is also likely damaging your body on a physical level.
This is especially true of your heart, and one study from Washington State University found that people over the age of 50 who express their anger by lashing out are more likely to have calcium deposits in their coronary arteries -- an indication that you’re at a high risk for a heart attack -- than their mellower peers.
Letting your anger out explosively may be harmful because it triggers surges in stress hormones and injures blood vessel linings.
However, simply holding in your anger isn’t the answer either; this has been linked to increases in blood pressure and heart rate. A new study even found that suppressing your anger may triple your risk of having a heart attack.
Since it’s a given that you’re going to experience anger from time to time, it’s very important for your health to have a healthy form of release. You don’t want to lash out violently but you don’t want to hold it in either … turns out the best solution is actually somewhere in the middle.
Your Emotional Health is Intricately Linked to Your Physical Health
Negative emotions will invariably impact your physical well-being, and anger is no different. Emotional factors are actually one of the most important contributing factors for all diseases, including cancer.
That is why an effective strategy to manage your emotional stress has long been a part of my top health tools, and this is because there is overwhelming evidence that your mind does matter when it comes to preventing, or triggering, disease.
The idea that your emotions impact your health and the development of disease is not new. Even the conservative Centers for Disease Control and Prevention (CDC) has stated that 85 percent of all diseases appear to have an emotional element, but the actual percentage is likely to be even higher.
Your emotions can actually trigger your genes to either express health or disease … and if you’re chronically angry or prone to uncontrolled outbursts you could be inadvertently sabotaging your health.
This is why I highly recommend you work on overcoming your emotional barriers, whether they’re based on life’s anxiety-factors or more deep-seated emotional traumas that may have left you “angry at the world.”
There are a host of techniques to instill positive emotions and thoughts and create a sense of inner-peace, and the best rule is to find the one that works for you, whether it is considered conventional or "alternative," and keep on using it. Prayer and meditation are helpful for many.
In my clinical practice, I have tried a variety of methods, and have been exposed to many more (both conventional and alternative) through my medical background, but none have come close to the success rate I have experienced with the Meridian Tapping Technique/Emotional Freedom Technique (MTT/EFT).
With EFT, while mentally focusing on the psychological/emotional issues in a positive manner through the use of affirmations, pressure is applied to the same energy points used for thousands of years in acupuncture (these energy points are finally even being recognized as legitimate by the pharmacy- and surgery-addicted American medical establishment.)
These energy points are only tapped, though, not punctured as in acupuncture, as it has been shown that pressure on these points is all that is necessary to activate your body’s bioenergy. This combination of positive mental focus on the issue(s) and physical stimulus to your body’s biochemistry is amazingly effective at eliminating the issue -- be it anger, stress, anxiety, etc. -- quickly.
Life’s Too Short to Live With Anger
Optimal health involves addressing and resolving your anger and other emotional traumas as quickly as possible -- without letting old emotional wounds contribute to more negativity, and therefore disease, in your mind and body.
So in addition to using MTT/EFT as your primary anger-resolution tool, you may also want to try:
• Relaxation techniques (slow deep breathing, meditation, prayer, positive imagery)
• Empathizing with the person (or situation) you’re angry with
• Exercising (vigorous activity is an excellent way to release angry energy that has built up, and gentler exercise, like yoga, can help you calm down afterward)
• Asking yourself, “Will this situation matter in 10 minutes? Tomorrow? Next month? Next year?” Most often, situations you’re angry over mean very little in the greater scheme of your life. Keep this question in mind to help you remember that the situation you’re so angry about now will likely be irrelevant in a short time -- and is probably not worth getting worked up over.
When combined, these techniques are extremely effective at both releasing negative energy and putting your mind at ease.

06/16/2022

You don't want to fool around with your hormones...
But need an all-natural remedy for…
Unwanted weight gain—especially belly fat
Prostate problems Low s*x drive
Hot flashes Vaginal dryness Menopause symptoms
Mood swings PMS symptoms Unwanted facial hair
Memory loss and "senior moments"
"Man b***s"
A little known cause of these health nightmares that your doctor may NEVER
Mention is NOT
• Because you're "getting old!"
• All in your head!
• Something you have to "live with!"
And you CAN help put an end to these health nightmares WITHOUT…
• Dangerous prescription drugs!
• Costly surgeries!
• Long-term recuperation periods!
• Spending an arm and a leg!
Perhaps you have what is called estrogen dominance
and it's a major health hazard for
men and women over 40!
… Aging: As you get older, your hormone levels change. This natural process can create more estrogen in your body than you need.
Environmental pollutants: Industrial, agricultural, and chemical companies dump toxic substances into the environment. Many of these toxins mimic the effects of estrogen. They're called xenoestrogens. These synthetic substances have been proven to wreak havoc with your estrogen levels. The results? Foggy thinking… depression… skin problems… "man b***s"… unwanted facial hair… and premature aging!
Diet: Massive amounts of hormones are regularly injected in beef and poultry. By eating hormone-fed animal fat, you can upset your natural estrogen levels! Even the plastics used to wrap and heat foods release dangerous xenoestrogens! The results? Headaches… prostate problems… abnormal breast cells… bloating and water retention… hair loss… and sleepless nights!
Here's how to tell if you've got estrogen dominance…
For a man: Although your estrogen levels are lower than a woman's—you still need estrogen for healthy living. However, by mid-life, your estrogen levels can climb out of control. For example…
…Gaining weight increases estrogen production. Fat cells contain the aromatase enzyme that converts testosterone into estrogen. So the more weight you gain, it is more likely that your body will produce more estrogen. Warning signs of estrogen dominance include…
• Enlarged prostate—and a frequent need to urinate
• Prostate problems
• High PSA levels
• "Spare tire" around the belly
• Male breasts
• Muscles turning into flab
• Low s*x drive
Plus, as you get older, your testosterone levels decrease. But you produce MORE of the enzyme called 5-alpha-reductase. This is the enzyme that converts existing testosterone into dihydrotestosterone (DHT).
DHT is one of the main reasons your prostate starts to swell. In fact, if you're in your 60s, you may have 4 times the amount of DHT as a 40 year old!
What's more, the existing testosterone in your body gets weaker and easily converts into estrogen. With more estrogen in your body—your muscles get soft… fat settles around your belly… and you may develop curves and breasts like a woman!
This causes a hormonal imbalance that can quickly lead to estrogen dominance!
For a woman: Slower hormone metabolism in midlife can throw estrogen levels out of whack. This imbalance can cause the production of a "bad estrogen" metabolite called 16-hydroxyestrone. This bad estrogen is responsible for a wide variety of troublesome health problems, including…
• Hot flashes and painful menopause symptoms
• Unwanted facial hair
• Vaginal dryness and painful in*******se
• Weight gain
• Brittle bones
• Dry skin and wrinkles
• Thinning hair and bald spots
Think about this: If you complain about these symptoms to your doctor, what do you think he's going to prescribe? If you guessed estrogen replacement therapy—you're absolutely right. However……More estrogen is the LAST thing you need!These are symptoms of estrogen DOMINANCE. Taking more estrogen may only create a vicious cycle that can keep you in hormone hell for decades!
These are symptoms of hormonal imbalance called estrogen dominance and it affects men and women over the age of 40.
That's why dieting alone won't keep the weight off. And medicines will only mask the symptoms!
Thanks to Mother Nature, there's a safer way for men and women to balance your hormones
But the good news is, you can help put an end to these health problems once and for all when you eliminate estrogen dominance and restore your body back to hormonal balancewith a plant nutrient found in cruciferous vegetables. These include: Cabbage, broccoli, cauliflower, kale, mustard, turnip, bok choy, brussels sprouts, kohlrabi, and rutabaga can help to control the production of estrogen and progesterone and testosterone
Eating foods rich in these nutrients help balance hormone levels and helps prevent estrogen dominance in men and women.
And it's easy to do—and won't cost you an arm and a leg either!

For prostate health:
Scientists have recently discovered the importance of healthy estrogen metabolism for middle aged men. This change in estrogen levels is called "andropause"—or "male menopause."
German researchers have clearly documented that middle aged men can accumulate excess estrogen in the prostate and experience estrogen dominance. This can cause an enlarged prostate… weak urine stream… and even abnormal prostate cells.
National Cancer Institute
"A recent study from the National Cancer Institute showed that men who ate 3 or more servings of cruciferous vegetables (broccoli, cabbage, cauliflower, brussels sprouts, and bok choy) can slash the risk of serious prostate problems by HALF!"
For abnormal cell growth:
In fact, after initiating and performing stringent human and animal testing, Leon Bradlow, Ph.D.—is the scientist who originally discovered the importance of cruciferous plant compounds for breast health—
"Since levels of free testosterone in women are 25 times lower than in men, even small changes in testosterone levels and protein binding can produce symptoms.
Life Sciences
"
THEN: Hormone replacement therapy: Including estrogen, progesterone, and testosterone therapy.
NOW: Balance your hormones naturally—Safe… natural… and effective for helping fight estrogen dominance!
According to numerous medical journals—including the Journal of Medicinal Food—Natural Plant Phytoestrogens works just as well for both men and women!

Numerous studies printed in prestigious journals such as the British Journal of Cancer and Journal of Clinical Endocrinology show a boost of good estrogen metabolites can slash your risk of developing abnormal breast cells in both men and women!
Researchers report estrogen metabolism can be modified, enhanced, and even changed when you add cruciferous phytochemicals to your diet.
With an abundance of these veggies, you can produce a predominance of the "good estrogens" called 2-hydroxy and 2-methoxyestrogens.
These active metabolites function as powerful antioxidants that can help eliminate damaged or abnormal cells from your entire body!
Without these phytochemicals in your diet, you may increase the production of "bad estrogens" called 16-hydroxyestrone.
These bad guys can damage your DNA and even encourage abnormal cell growth!

Just Remember this is not hormone replacement therapy—it's balancing your hormones naturally.. What's more, according to numerous medical journals, including the Journal of Medicinal Food, This works well for men and women.
If you cannot get all of these nutrients in your daily diet, you might want to try the Super Food Formula. Also for ladies, the Female formula works for most women.

06/15/2022

It Is Never TOO Late To Get Into Shape

Want to know the secret that most exercise Guru's do not want you to learn?

You are NOT going to be happy when you discover it.
Most people who join exercise programs NEVER lose all the weight they want. In fact, most drop out very rapidly.
They may go a few times and soon, they start going less frequently.
Soon they stop going all together.

But do the Exercise Guru's care? Mostly NO!
You see they keep dinging your card every month.
In fact, they even count on you NOT showing up.
If everyone who joined an exercise program showed up, there would be waiting lines around the block. But the exercise programs aren't crowded because their clients have given up. And in some cases, they've given up on their weight loss dreams as well.

Why don't they keep going?
MOSTLY, They’re BORED. How long can you run on a treadmill or climb a stair master?
Plus on top of it, you get to hear a combination of TV programs you never want to watch, music you'd never listen to, all the while trying to shut out the lady next to you who's yelling at someone on her cell phone.

So what's the SECRET?

The SECRET Is Yoga and SMALL CARDIOVASCULAR WEIGHT LIFTING CLASSES IN A PRIVATE ENVIRONMENT. Your Yoga Changes as your body changes. Every time you move into one of the Yoga Poses, you’ll discover something new about your body’s ability to change. And there is Scientific Proof that YOGA and Cardiovascular Weightlifting works for FASTER WEIGHT LOSS and FASTER MUSCLE DEFINITION.

This type of exercise raises the heart rate into the aerobic range. The Heart will become Stronger as your Body becomes Stronger.

LOOKING GREAT is an extra added benefit.

Other Significant Benefits include " Stress Relief, Pain Relief, Better Breathing, Flexibility, Increased Strength, Improved Circulation, and Cardiovascular Conditioning.

YOGA AND A CARDIOVASCULAR WEIGHT LIFTING PROGRAM give you 3 of the 4 NECESSARY INGREDIENTS OF A COMPLETE FITNESS PROGRAM. ADD A HEALTHY DIET AND YOU HAVE IT ALL.

BODY DEFINITION, A COMPLETE CARDIOVASCULAR WEIGHT LIFTING PROGRAM, that Changes each and every month so YOU ARE NEVER BORED. BODY DEFINITION can be done on any fitness level so you can make it as intense as you want.
Every Body Part is worked at every session. One-hour sessions, set to music in a classroom environment make it exciting.

My name is Kay Morton and I teach Private and Semi Private Sessions in YOGA and BODY DEFINITION, right here in Gatlinburg, Tennessee at the Exercise and Yoga Studio on the Parkway.
You do Not have to be in perfect shape to start.
I invite you to pick up the phone and call me at 856-660-9848to discuss your personal fitness goals.

I do have openings right now… but as a general rule …WARNING, my time slots are limited so they fill up QUICKLY, so if you are serious about making a healthy change in your life, you'll want to schedule with me right away.

I will look forward to speaking with you.

Kay Morton

P.S.: If I am in session with a client, leave me a message at 865-660-9848 via text and I will get right back with you.

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Gatlinburg, TN
37738

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I teach Yoga and Body Definition. Tone Your Body and Center Yourself. Shortcuts to Sculpt Your Body Fast! Work Out Smarter, Not Harder! Body Definition! There are some people who just seem to have “That Touch”. Everything they touch turns to “Gold”. The expression….Work Smarter Not Harder… or the expression, Don’t Work For Money, Let Your Money Work For You. And my friends constantly remind me that I am working TOO HARD. Well Perhaps. Then there are those who seem to remind us when we are making a complete mess of everything. Some things that seem easy to our friends can be very hard for us, or next to impossible.. But this Mantra…Work Smarter Not Harder…..applies to our Workout Routine as much as it applies to other Challenges or Successes in life. There are No Shortcuts to Getting or Staying Fit. A Healthy Lifestyle takes Perseverance and Consistency and Yes….Work.. Dedication But have you stopped to ask yourself if you are working harder and harder and getting no results? Are you working Harder not Smarter? After all, who wants to Waste Our Energy and Sweat in a Pursuit of Fitness Without Results? We want to get the Absolute best Results out of Every Workout. Here are five ways to Exercise Smarter Not Harder, to Get the Results You Want Without Spending More Time Without Results. 1. Tackle Weight Lifting at a 2-4 Tempo. There's more to strength training than moving the weights around or should I say….throwing the weights around . The speed at which you lift and lower those weights is very important if you want to get the most out of your workout. For best results, follow the “2-4 count” during resistance training. Spend two full seconds in the concentric phase of an exercise (typically the phase when you lift the weight up); during the eccentric phase (usually the phase when you return the weight to its start position), take twice as much time—four full seconds. Most people do not even consider the negative. They tend to Swing or Throw the weight up and then let it fall down. Actually this puts added strain on the muscle. Very Ineffective Workout Method. Research shows that exercisers who lower the weight in this slow, controlled manner gain nearly twice the strength as those who do not take as much time. In Body Definition we Vary the Timing of our Reps Consistently for the Best Results. 2. Introduce Interval Training. Most of us are guilty of logging a lot of mindless miles at the gym. We get on a piece of cardio equipment, set the level and time, and zone out on autopilot. If you really want to get the most out of your time, mix in some INTERVAL TRAINING to boost your calorie burn. Many studies, including those published in the Journal of Applied Physiology, have found that including several short bursts improve fitness and burn fat more quickly than working out at one steady moderate pace. In Body Definition, we are Consistently Changing our Pace from Fast to Slow. This offers a Challenge for the Muscles and Keeps You From Getting Bored. And may I remind you, If You are getting Bored, Your Muscles Probably are TOO. Muscles that have Adapted to a Weight Level or Program Do Not Grow. 3. Switch to Super-sets for Super Gains. I am convinced, that the more time one spends in the gym, the more the intensity of their workout goes down. One way to maximize your time and get better results is by using super sets. To do a super set, pick a muscle group (we'll use chest as an example) and then do three (or more) different exercises for that muscle group, back to back, without resting. This is what we do in Body Definition. A Constant Super-Setting of Each and Every Muscle Group at Every Workout….and... All In One Hour…While You Are Getting In Your Cardio Also. How is that for A Great Workout? For example, do a set of bench presses, following by a dumbbell chest fly and finish with a round of pushups. In a matter of minutes, you've blasted your chest and are ready to move on to your next muscle group. Does this sound familiar to you who are doing Body Definition with Me at the Exercise Studio? Supersets will not just cut your workout time in half, but they're guaranteed to keep intensity levels high for maximum results! Working Smarter Not Harder. 4. Turn up the tunes. Music does more than motivate. Research shows it can Improve Your Workout, too. One such study from the Journal of Undergraduate Kinesiology Research investigated whether music had any measurable effect on the strength-training performance of 17 physically fit men and women. The verdict? Music Improved Performance Dramatically among study participants! Does this sound familiar? In Body Definition, I Change the Music Every Month….And the Complete Routine Changes As Well because the Routine is Designed With the Music. You Don’t Have Time To Get Bored. Neither Do Your Muscles. Muscles have very Good Memory. They get Used to A Routine Very Quickly. In Order to Grow, You MUST Vary and Challenge Your Routine. I use Music that get your blood pumping and your spirits high. This is also a good way to get motivated for your workout! Good Music …… Not Acid Rock…… Music with a good beat that changes often so that your reps can change with the music. {Hard Rock Music Actually Does Much To Damage Your Body Development and Attitude} In Body Definition every Rep is Designed to Co-ordinate With The Music. 5. Never neglect good nutrition. It's easy to focus Only on Your Workout when you're trying to Burn Calories, Build Muscle and Reshape Your Body. But working out is only One Part of the equation; what you eat (and drink) before and after your exercise session is also important. Before your workout, make sure you're well hydrated. And have water handy during your workout. I Supply Water, Free in Fridge for All Of My Clients. Nearly every study available Conclusively shows that Exercising when Dehydrated Will Impair Your Performance. And Remember, Before your workout have a Small snack. Make sure to refuel your muscles (to prepare them for future workouts) by eating foods that NOURISH Your Body Completely. I recommend Super Food. It feeds and nourishes your body at the Cellular Level….so you do not have cravings. Normally, we Crave…Eat Junk….Crave….Eat Junk …and Continue to Crave. Vicious Cycle… When you feed your Body with Super Food, You do not Crave…because you have Totally Nourished Your Body Even To The Cellular Level. http://www.allnaturalherbalformulas.com/superfood.html Studies show that the Right Post-workout Meal (or snack) will Replenish Your Glycogen Stores More Quickly and Shorten Recovery Time—two factors that can Help You Achieve Optimum Results. Remember the Four Components for a Healthy Lifestyle are: A Healthy Diet Cardiovascular Training Weight Bearing Exercise Flexibility And All Four Are Necessary. I offer Body Definition for Weight Bearing Exercise and Cardiovascular Training… Certified Personal Trainer Yoga for Flexibility…Stress relief, pain relief, strengthening and so much more. Certified in Yoga and Pilates. Nutritional Help… Certified in Sports Nutrition Try these tips and you’ll get the Most from your Workouts Every Time. Remember, it isn’t just about exercising harder or longer, it’s about Exercising Smarter To Change Your Body For The Better! Or should I say, To Change Your Body To Be Its Absolute Best! This is an example of the weekly Health Newsletter that I email. If you are interested in receiving it on a weekly basis, or if you would like a schedule of classes offered or would like to schedule a private session, please contact me at yogagatlinburg@charterinternet.com or call the number below. If I am with a client, please leave a message and I will return your call. Stay Healthy and Fit, Kay Morton Kay Morton-Exercise and Yoga Studio 377 Parkway Gatlinburg, Tn., 37738 865-660-9848 Certifications - AAAI/ISMA American Aerobics Association International International Sports Medicine Association Personal Trainer Sports Nutrition Body Definition Yoga, Adults Yoga, Children Pilates, Adults