Total Fit by Gem

Total Fit by Gem Get into the best shape of your life, both inside and out! Join me as I guide you through fun and ch

05/08/2026

Get up and move your body parts. You'll feel wonderful. Not right away, but if you stay consistent, you will feel amazing. Trust me! Remember consistency= success. 🏃🏻‍♀️‍➡️🏋🏻‍♂️

SOME BENEFITS OF WATER… Everyone knows that drinking water is important. Water plays a key role in nearly every function...
12/04/2025

SOME BENEFITS OF WATER…

Everyone knows that drinking water is important. Water plays a key role in nearly every function in your body. It helps regulate body temperature, transports nutrients, helps keep joints healthy, aids digestion and helps remove waste.

Moreover, water keeps you hydrated and helps balance electrolytes in your body, both of which are important for your fluid balance, muscle and nerve function, exercising and much more. 🫙

03/27/2025

. WALKING… EXERCISE…part one

Did you know walking, especially as you age, has most of the health benefits that people associate with exercise and physical activity. These health benefits include better mental health, improve sleep and a lower risk of heart disease, dementia, and several cancers. Regular exercise can produce an immediate mood boost, and as you age it helps you hold onto your physical and mental abilities, keeping you functional and independent later in life. 🚶‍♀️‍➡️🚶🏻‍➡️

Weighted medicine ball workout today ..so much fun! Said none of the Boot campers today! 😳😂😂😂
08/24/2024

Weighted medicine ball workout today ..so much fun! Said none of the Boot campers today! 😳😂😂😂

08/20/2024

WALKING…

Walking is easy. It does not require any equipment, only good walking shoes. A quote from Dr. David Agnes. “Our bodies were designed to move” so let’s keep walking and moving. 
I hope this short true and false quiz will change some minds. You should start with just 10 minutes a day before walking with your walking group. Then increase the time incrementally. And maybe with your walking partners you could suggest a cup of coffee after the walk. Stay well and spread the gift of kindness… 🚶🏻‍♀️‍➡️🏃🏻‍♀️🏋🏽‍♂️

08/19/2024

WALKING.. true /false

7..For those 65 or older, there is an ideal number of minutes to walk daily to receive health and other benefits TRUE

 The Centers for Disease Control and Prevention recommends adults 65 or older engaged in at least 150 minutes a week of moderate to intensity aerobic activity, which is equivalent to brisk walking. That could be walking 30 minutes five days a week or 75 minutes a week of vigorous aerobic activities, such as running or jogging. Of course, you also could get aerobic activities from mowing the lawn, hiking a trail, riding a bike are doing water aerobics, to name a few.

08/16/2024

Walking.. true or false

6. Walking with peers is more beneficial than walking alone. TRUE

 This is based on the concept of moai walking groups from the Blue Zones Project in Okinawa Japan. It means “meeting for a common purpose.” In a 2020 study published in the Journal of Aging and Physical Activity, researchers compared walking alone and walking with peers. Walking with peers group improved more in motivation, functional capacity, body fat and physical activity then the walking alone group. An added benefit is social connections. 

08/14/2024

Benefits of WALKING
4. The more steps you take, the better? TRUE

In a seven year study of just under a quarter million adults, researchers found that each increase of 1000 steps was associated with a 22% lower chance of dying from all causes. Each 500 step increment was linked to a 7% drop in cardiovascular related deaths. 

08/13/2024

Walking
3. The benefits of walking decrease as you get older. FALSE!

Study of those 85 and older, found that walking at least one hour a week could reduce cardiovascular mortality and all causes of death. This walking group had a lower risk than peers who were physically inactive. Additionally, older adults were found to need fewer steps to experience positive health outcomes and lowered mortality risk, as many have mobility problems, or other barriers to exercise. 

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