Please send us your:
· Testimonials about your experiences with Living Lively
· Victory Reports
· News to share with the others
· General Comments
· Or ask “Ask Erva” your general fitness & nutrition questions
We would love to hear from you and share the ‘Good News’ with others via a post on this page!
Check Below for NEW Testimonials & Comments
Testimonials and Comments
Testimonials from Living Lively Class Members
Sundays, at 2 pm in the Family Life Center
Faith Christian Church, Warrenton, VA
Thanks again for another great class! I really do enjoy it. I can feel in my mid-section that I did some planks yesterday! – not 1 set of 1 for 5 seconds like I did last week at home with my son - but multiple planks for a whole 20 seconds!! LOL
I still can’t get over how few of us there are in class. Do you advertise? I ask because I’m always looking for something to do and I did not know about your classes. I’m just so thankful that for whatever reason my friend felt inclined to lean over and whisper to me that you had a fitness company while we were at the baby shower. Do you have t-shirts for sale? If so, I want one (I promise to hold in my stomach while wearing it J).
Thank God for you and for what you are doing.
I'm feeling good, I could tell that I had not used all of my muscles in awhile. I was actually surprised as I thought I would need an epson salt soak.
Good morning Erva!
I just give God the Praise for bringing you into my life at this time … I had made a vow at the beginning of the year that things were going to change but had no idea how I was going to start that change. Thanks to ----- and---- bundles of joy, I was able to make contact with you. My cousin got the information and passed it on!! PRAISE THE LORD!!!
Hey Lady Erva! I am a bit sore but keep it moving by walking. I will be doing a walk DVD until we meet again. Again, I had a great time and Sundays work for me! :o) I weighed myself for a starting point but I know that numbers don’t matter on that part, like you said.
We had a awesome workout yesterday.
Love you much!
Sorry for the delay with responding! Another GREAT question!
Choosing a vitamin as a consumer can be overwhelming because there is so much advertising for vitamins that is supposed to make all types of things great things happen to your body so, I totally understand why the question arises.
You are not alone with not getting the recommended vitamins and minerals from food, so a multivitamin can help fill the void. Just don't think the multi will solve all your health problems, and I know that you would not think that.
The needs of a pre-menopausal vs. post-menopausal woman vary, thus choosing a multivitamin can be as difficult as swallowing a "horse pill", especially with the multitude of options available.
Fortunately, I can recommend several sources that provide good coverage of multivitamins to help you narrow down the options. As a health professional, I consider ConsumerLab.com as the best reviewer of multivitamins. They test dozens of multivitamins to ensure that they dissolve properly, contain the ingredients listed on the label and are not contaminated with lead or other toxins. Based on their testing, each of the multivitamins receives an "approved" or "not approved" rating.
The quality and proficiency of ConsumerLab.com 's testing services demonstrates that consumers should be concerned about the quality of multivitamins prior to purchase or consumption.
ConsumerReports.org and the Center for Science in the Public Interest also review and test vitamins, but I have noticed their reports / reviews are not always as current as ConsumerLab.com. Because multivitamin formulas change regularly, recent reviews are more helpful.
After considering all available information the decision is left, pretty much in the lap of the consumer.
Like all over-the-counter supplements, it's best to get your doctor's recommendation on the correct multivitamin for your age, activity level, gender and overall health background.
I hope this helps!
What can I do to tone up the bottom part of my arm? You know, where it's ‘jiggly or a little flabby’. I want to do some arm exercises while I'm at my desk at work. I noticed that if I bring my arm up to make a muscle it looks like the top (bicep) is getting the greatest benefit from participating in Living Lively. Please help!
Good Question. You are referring to the tricep area of your arm.
One of the many exercises, that I find most beneficial and that work best is the Tricep Kickback.
Use 5lb weight and start with 2 sets of 12. Then, in a few weeks move to 3 sets of 12. Make sure the motion with the weights is conducted slowly, so that the muscle can realize the maximum benefit from the exercise.
Don't rush through the process...
See below for a detailed and step-by-step description of the exercise.
As I always state, proper technique is ESSENTIAL in order to get the MAXIMUM benefit. Additionally and MOST importantly please ALWAYS employ balance and moderation in your eating plan!
Thanks for the question and continue to press toward the goal of obtaining a healthy spirit, soul and body!
This exercise is especially good for the ending range of motion in the tricep. It works the long head of the tricep and is responsible for improving definition in the entire muscle.
How to do it:
1. Bend over fully at the hips. Your upper body should be parallel to the floor.
2. Your knees should be slightly bent and your feet flat.
3. Get a neutral grip on a dumbbell. Bend your arm so that your upper arm is alongside your body and your forearm is pointing straight down.
4. Support your body by placing the hand of your free arm on the bench.
5. Inhale, hold your breath and extend your arm out until it is straight.
6. After your arm is fully extended, squeeze your tricep to make sure it is fully extended. At the finish of the movement, the dumbbell should be above your back.
7. Exhale and slowly return to the starting position.
I’m so glad you’re doing this class. It’s exactly what I was praying for, low impact exercise but enough to work up a sweat.
When you sit a desk all day it feels good to move.
I hope this class continues for quite some time.
I took your class for the first time last week, and I must admit, I have never had an instructor begin and end each session with prayer and you mentioned the name of “Jesus” and even said “Praise God” when we needed the extra “umph”. My first thought was, “what does church and God have to do with fitness/working out/nutrition”, but as the hour long class progressed, I was motivated by knowing that because God created this body, regardless of how it looks or how I have treated it over the years, he cares that I am making every effort to get back on the healthy track. So, as I started sweating, and my heart racing, I was amazed that even though you are a tough instructor, you DO CARE about each person in the class and not sure how you do it, but you monitor EACH person, making sure they are making progression, but not OVERDOING it. I know that I have a long way to go with getting “healthy” again, and even though when I first entered your class and within 15 minutes decided, “this class was not for me” NOW, I can honestly tell you, I am so excited about coming to your next class and ask that you keep doing EVERYTHING that you do because obviously, you have a passion for what you do! Keep it up!
"All the Single Ladies, All the Married Ladies, All the Single Ladies, All the Married Ladies.... put your hands up!!!!! woo oh ooh oh oh ooh oh oh ooh oh oh oh 2x
I thought this might be worth sharing...
Growing up in a household with one bathroom to share between many folks became quite challenging during the AM hours. Just about every morning, with irritation in my voice, I would always ask my granny, “What in the world could that boy being doing in the bathroom that long?” Years later my question was finally answered….
My bowel movements have never been what most would consider being normal. It was not until I was pregnant with my first child that it was brought to my attention about the frequency of bowel movements. A “normal” bowel movement for me would occur once a month during my menstrual cycle.
I can say today that through my Living Lively experience the bowel movement frequency has picked up. Lady Erva has taken the time to explain and distribute facts about vitamins found in food, food consumption, and the value of food moderation. Through the combination of working out, praying, and taking control of what goes in my body, has made a major difference with the amount of time I now take in the bathroom!
A: Another great question….
The foods you eat before and after you exercise and the timing of your meals or snacks are important. Having too much food in your stomach before exercising can make you feel uncomfortable and can lead to cramping, which will prevent you from getting a good workout, as well as not eating has a tendency to make you weak and lightheaded. So, it is important to eat something before exercising.
Upon waking up in the morning, your blood sugar is very low, and in order for you to get the most out of your workout, you need some energy to get you started. Foods that are high in fiber such as lentils and beans, bran cereals and fruit can cause you to feel bloated or crampy. If you are going to eat those foods try to eat them at least 2-3 hours before your workout.
In general, if you prefer morning workouts, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before, or opt for a liquid meal as its much easier to digest. If you work out in the evenings, you can choose low-fat yogurt or some granola or cereal (none of that sugar packed stuff) at least 3 hours before your session. If possible, keep your dinners light and choose a heavier lunch.
Don't forget that it's also important to eat something after you work out to replenish the stores of glycogen in your muscles (that’s the fuel you've burned during your workout). Some after workout snacks could be a lean turkey sandwich on whole grain bread, you can also choose a boiled egg, a simple salad, fruit drink or fruit, choose something light without alot of fat such potatoes chips, candy bar and the like.
This question is being asked by T
A: Good Question T! **Remember, as with any exercise, stretch before going on a bike ride**
A: Good Question T!
**Remember, as with any exercise, stretch before going on a bike ride**
Riding a bike has several benefits:
1. Easy on the joints
2. You get almost the same aerobic workout riding a bike as you would a slow jog
3. You gain more energy
4. You improve your cardiovascular heath and lung function
5. You obtain stronger leg muscles (Quads, calves, hamstrings) especially when changing to a low gear and pedaling uphill
6. You burn calories and body fat
Bicycling is a great way to see the outdoor sites around town or in your neighborhood, and take in the fresh air. Depending on your bodyweight and the intensity of your ride, you will probably burn some where between 400 and 500 calories on a one hour bicycling trip.
There are many benefits of bicycling. If you are considering giving it a try, make sure you test the bike out before you buy one. Many give up cycling quickly because they are not using a bike that suits them.
It's a fun way to get fit...go ahead and give it a try!
I have been receiving some great questions related to Fitness and Nutrition from many of you.
Within the next few days, I will start posting them, so that ALL can benefit as we Live Lively for a Lifetime!
Stay tuned! :)