Hallmark Bodies Fitness

11/20/2025

Try these before going to the Dr for Rx. Solve any ailments you may be experiencing by checking your pantry and fridge first.

11/05/2025

If you identify with this emoji, then it might be time we talk!

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https://www.facebook.com/reel/1490686658710779

10/21/2025

Don't have the time to exercise? Think again ...

You Should Know: If you ever skip your workout because you “only have 15 minutes,” you’re doing yourself a disservice. You don’t need an hour, half an hour or, according to science, even 15 minutes for movement to make a notable difference in your health and fitness.

Going Deeper: “Exercise snacks” are short bouts, often defined as lasting less than two minutes, of exercise. Also called “snacktivity,” these mini workouts are supported by scientific evidence. In one study, five minutes of bodyweight resistance training per day led to a 10% increase in strength after a month. Even spurts of exercise lasting less than one minute led to improved cardiovascular health in previously inactive people.

Takeaway: You don’t need to dedicate an hour a day to the gym to see meaningful health benefits from movement. Just a few minutes here and there is all it takes.

Bottom Line: The benefits of exercise are linear to a point (that is, for sedentary individuals, more exercise is generally better), so if you can commit to a structured fitness program, great! But if you can’t, don’t neglect exercise entirely based on the premise that a few minutes isn’t enough — every bit counts.

If you need some assistance in finding out what exercises would be best for you, just PM me for a free consultation.
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10/12/2025

The push-up is an old school, barebones exercise. But it's an essential muscle-building move that's incorporated in every well-toned athlete's training program because it delivers results. Push-ups target your arms, chest, back and core. Which means they're the key to looking better with your shirt off. What's even more amazing is that they're a barometer of your overall cardiovascular health as well.

A recent study by the Harvard T.H. Chan School of Public Health found that men who can complete 40 consecutive push-ups have a 96% lower risk of coronary artery disease and heart attacks in the future compared with those who can only do 10 or fewer. The study monitored the exercise of more than 1,100 active firemen and followed their health over the next decade. Push-up capacity was more strongly associated with lower incidence of cardiovascular disease events than was aerobic capacity as estimated by a treadmill exercise test.

The good news, according to Justin Yang, a Harvard physician and one the study's authors, is that even if you're not hitting 40 but can still perform more than 10, you're doing some good. The researchers found that your heart disease risk decreased with every push-up completed over the baseline of 10.

Having trouble getting 10 pushups? No worries, try this ...

Here’s an old trainer trick: Take the number of solid push-ups you can do and divide that in half. Complete five sets of that number, resting 60 seconds between each set. (For example, if you can do eight perfect push-ups, even if you're doing them on your knees or against the wall, you’ll do five sets of four push-ups, followed by a minute rest.) Your next workout, deduct five seconds from your rest. Eventually, you’ll be down to no rests in between sets, enabling you to do 20 solid push-ups in a row.
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10/01/2025

How many of you are morning, or daily coffee drinkers? I have been for a while and this video I came across gives you a healthy alternative other than plain black coffee. I used to add cream and sugar but switched years ago to raw honey for my sweetener. I add the second of these ingredients in the video from time to time and have found out that the third ingredient in the video cuts any bitter aftertaste. (think chicory or dark roast coffee) The third ingredient seems a little weird to put in coffee, but it's good and is tasteless when added. Check it out and tell me if you've ever tried these in your morning cup of joe, and if you haven't, you owe it to yourself to try it. , , ,

Is coffee a part of your morning routine? Add these 3 things to your coffee for a fat-burning boost! 😉Let's explore the power of cinnamon, coconut oil, and...

09/21/2025

Store them like you bought them to keep in the freshness for the longest.

09/17/2025

My clients over the years that wanted to lose weight or just get healthier more often than not made it more difficult for themselves than it had to be. I always encourage people by telling them that... "I can help you physically, but the real work will be between your ears." Check out this blog I found that breaks it down and simplifies that problem.

Is Your Brain Sabotaging Your Health? (And What to Do About It)
Have you ever ignored an obvious fix because it felt “too easy”? Or chased a complicated solution because it sounded smarter? You’re not alone—your brain is wired that way.

Research suggests that people naturally prefer simple explanations, but often dismiss simple health fixes as “not enough” while overcomplicating straightforward solutions.

In a major review on the simplicity principle, cognitive scientists explained how our brains balance two forces: a bias toward simplicity (Occam’s razor) and the need to fit evidence. This principle runs deep—it influences how we see the world, categorize information, reason, and even make health choices.

For example, people often delay doctor visits because they assume fatigue must stem from complex deficiencies rather than obvious issues like poor sleep. Or they obsess over small financial details while ignoring the big habits draining their wallet.

The review highlights how our brains tend to lean on simplicity to conserve energy, but sometimes overshoot—either oversimplifying complex problems or, paradoxically, pursuing overly complex answers that seem more credible.

The scientists note that simplicity works because it usually helps us generalize better and requires less mental effort.

However, when it comes to health, this bias can backfire: we often skip proven strategies like walking more, eating vegetables, or getting enough sleep—because they seem too basic to be effective.

The lesson? Don’t confuse “simple” with “ineffective.” In fact, the most successful health behaviors thrive on clarity and simplicity.

Next time you’re tempted to dismiss a small step—like drinking more water, getting 7 hours of sleep, or adding a serving of vegetables—remember: your brain may try to trick you, but the simplest answers often make the biggest difference.

09/10/2025

Instant Health Boost

Some of you have heard me talk about the medicinal properties of honey, and how good it is for your health. Well, as an endorsement to what I've been promoting, below is an excerpt from one of Arnold's (yeah, that guy!) newsletters. Check out what he had to say about honey and how it can play a part in your fitness training as well as overall health.

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Military Tested, Muscle Approved

When your training pushes you to the limit, recovery becomes just as important as performance. But instead of overthinking what your body needs, a simple, natural food could help keep you stronger and less fatigued.

New research suggests that honey may reduce muscle inflammation after overtraining, helping you recover faster.

Researchers investigated the effects of different carbohydrates on managing muscle-related inflammation in military graduates undergoing intense overtraining.

Participants who supplemented with honey showed significantly lower levels of inflammation-related biomarkers compared to those who did not.

Researchers believe the benefits stem from honey’s high antioxidant content and natural anti-inflammatory properties. Honey contains flavonoids and phenolic acids, compounds known to reduce oxidative stress and help control inflammation. Additionally, honey's carbohydrate content may contribute to glycogen replenishment, supporting faster muscle recovery.

If you’re performing high-intensity workouts, adding a spoonful of honey post-workout—either directly, in yogurt, or a shake—could support your body’s recovery. But, keep your expectations realistic: honey isn't going to eliminate muscle soreness or turn you into a recovery machine overnight. Think of it as one tool in your recovery toolkit alongside proper sleep, nutrition, and smart training periodization.

And remember, if you're constantly feeling exhausted or weak, honey won't fix poor programming — that's a signal to reassess your training program.

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Spoken by a person who knows a little bit about how the body works, and employes a team of people that collaborate the tried-and-true results as well as researching new and better solutions to living a healthy lifestyle.

Keep watching and I'll uncover more "living healthy" gems on this site from experts in their fields.

Oh, and if you need any local honey, just go to https://hallmark-bodies.square.site/ to see what we have that's different, and how we can get it to you.

Remember ... Be positive, but test negative! Mark

09/03/2025

Greetings health-conscious people!! As you may have heard, Teresa and I opened a booth with local honey for sale at the 1st Monday Trade Day Market in Canton. Last weekend we got rained out all day Saturday, and now we have an abundance of honey left. Which is good news for you!

If you couldn't make it to Canton last weekend, or you live too far away, and you would like to get some honey, then you don't want to miss this deal! Today only, September 3rd, you can order from our website the sweet taste of honey from several distinct types of local and not so local honey farms at a discount and ... delivered to you free of charge. (delivery subject to within our delivery area)

Go to this website https://www.bit.ly/hallmarkhoney, or click the picture below, and check out all the options you have for decreasing allergies and increasing your health through the power of pure natural organic sweetness! With your order today, you can take advantage of my online discount, and I have also waived the local delivery fee.

If you happen to be going to the Chamber of Rowlett, Make A Connection meeting on Thursday morning, I can deliver your order to you there at the meeting if you prefer. Just enter the Rowlett Chamber address of 4418 Main St when you choose "DELIVER".

Of course, you can also choose "PICKUP" if you happen to be passing through Plano and prefer to stop by. Even if you don't want or need any honey right now, check out the site and bookmark it for future reference. You owe it to yourself, and your health.
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One of the defining features of wildflower honey is its varied and complex flavor. Unlike other types of honey that may have a more uniform taste, wildflower honey can have a rich and diverse flavor profile. This is because bees collect nectar from a wide range of wildflowers, which contributes to t...

08/26/2025

Can Exercise Eliminate Your Next Headache?

We’ve all experienced the type of headache that makes it impossible to do anything. But here's something that might surprise you: the solution doesn’t necessarily require a medicine cabinet.

Aerobic exercise can reduce headache frequency and intensity.

This wasn't just another small study—it was a comprehensive clinical practice guideline that analyzed 60 studies involving 2,493 migraine patients. The researchers divided participants into two main groups: those with episodic migraines (fewer than 15 headache days per month) and chronic migraines (15 or more days per month). They measured headache frequency, pain intensity, attack duration, and quality of life before and after various techniques to help them feel better.

Moderate-intensity exercise — such as cardio or yoga — performed about three times per week made a significant difference.

The researchers believe these benefits stem from how exercise improves blood flow, reduces inflammation, modulates pain pathways, and enhances stress resilience—all factors involved in migraine development and intensity. Some forms of movement, like yoga, may also support nervous system regulation and reduce tension.

Start with 20 to 30 minutes of walking, cycling, or a beginner yoga class a few times per week. Track how your symptoms respond to see if it works for you.