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5 Self Health Checks at Home

1. Pulse Count

You will want to measure how many times your heart beats in one minute at rest and during exercise. A normal resting heart rate is between 60 and 100 bpm. During exercise, it gets a little more complicated as a calculation will need to be achieved for an approx. measurement. Typically to get an approximate you would do 220 minus your age and that will give you the maximum heart rate you should expend your body while performing during exercise. To get your resting heart rate, begin in a seated position and place your middle and index finger on the inside of your wrist or on your neck; just next to your “Adam’s apple”. While you watch a clock or a timer, count your pulse AKA the beats for 30 seconds, multiply by 2 and that is how you will get your RESTING heart rate. As far as exercise goes, the next time your exercising start getting more familiar with how often your pulse changes throughout your exercise. I wear a FITBIT watch to assist in keeping an eye on my heart rate during exercise making sure I am staying within my normal ranges during exercise. Also, LOVE tracking many other things including my SLEEP, which is a whole other convo and priority!

 

2. Temperature Check

“Normal” body temperature is considered 98.6 degrees. A healthy temperature can range anywhere between 95- 101 degrees, depending on but not limited to; the time of day, age, fitness levels, and diet. Older individuals tend to have a lower temperature, so even when they are sick their temperature may not reach typical “feverish” levels.  Everyone will have a baseline as far as temperature goes based on the variables explained above. High temperatures indicate your body is battling infection. Where lower temperatures can be revealed with underlying issues like diabetes, hypothyroidism, or liver disease.

Thermometer

 

3. Skin Test

Skin cancer is the common form of cancer in the United States, melanoma being the deadliest form. On the bright side, it is almost always treatable when caught early. Besides suggesting an annual skin/body exam with a professional, keep your observation going at least once a month at home. Get to know your birthmarks and moles; being sure to check these areas often. Start by scanning your entire body starting with your face and working downward. May need a family member or a friend to peek at your backside, or areas you cannot see very well. PRO TIP- Take pictures of your moles that may be “iffy” so you can be aware if they were to change over time and have them for your doctor visits! Another PRO TIP, when it comes to skin checks; use the “ABCDE” method for warning signs. A, Asymmetrical; B for irregular borders; C for abnormal color; D for diameter (larger than a pencil eraser); E for evolving (meaning the pictures or moles change overtime).

 

4. Measure your Waist Circumference

A bodyweight scale is a great tool to have at home when using it as a “tool”, but not something we want to strictly depend on or rely on when it comes to body fat or weight loss. Healthcare is generally quick to state a person is overweight or obese while just referring to a scale and discussing their BMI (Basal Metabolic Weight). Typically speaking, YES; a large waist circumference means more belly fat, which is linked to higher levels of inflammation and associated with heart disease and diabetes. So, we want to be sure that our waist measurements are in a healthy range. FIRST–Measure your waist, by doing this you will have a measure tape approx. 2 inches above your belly button. Women’s waist measurement should be less than 35 inches and men should be less than 40. Anything greater, then puts you in the risk category for type 2 diabetes, high blood pressure, high cholesterol, heart disease, etc.

The waist-to -hip ratio is a far better strategy to determine if someone is Obese, Overweight, or Average. Rather than simply stepping on a scale, in the middle of the day after eating a couple meals, fluid down, oh and a full jacket and set of heavy sneakers (HA, does this sound familiar during every doctor visit…) After you have taken your waist measurements, SECONDLY; take your hip measurements. The measuring tape should be around the largest part of your bottom. (See photo so accurately measured).

Here is some math for ya! Divide your waist size by your hip size to get your waist to hip ratio.

(waist measurement)/ (hip measurement) = __.__ inches   AKA Waist-to-Hip Ratio             

According to the World Health Organization (WHO)

0.85 or lower for women

0.9 or lower for men

Body Measuring Tape

Bodyweight Scale

 

5. Stool Type

If this topic is the number one most stray away from, but also being one of THE most useful sources when it comes to identifying an underlying condition that something is going wrong internally. As a Trainer, Nutritionist, Massage Therapist, Life Coach, the clients’ stool is an immensely popular topic that must be addressed especially when working with clients’ nutrition. Stool is affiliated with everything, yes even cardiovascular disease! Not necessarily the stool that you see itself but the Nonexistence of the stool in which is happening AKA Constipation, which often coexists with cardiovascular risk factors. The way the stool exits from the body can cause straining to occur which then can lead to episodes like congestive heart failure, coronary diseases, arrhythmia, etc.

 

So, look at this chart shown, SAVE IT on your phone! Depending on your everyday nutrition regime usually dictates the type of stool that will be revealed. How many times per day/ per week can be pretty broad ranging from person to person. But genuinely, most people will have a regular bowel pattern; pooping the same number times a day and a similar time of day.

 

 

 

Client Love

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of...

Tiffani Paulus

Ms Fit Riss
2020-01-31T12:53:43+00:00

Tiffani Paulus

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of a massage. She's extremely knowledgeable in what she does; gives me a lot of advice if a body part hurts and what I can do at home to help. I've also joined her New Years challenge; definitely has helped me stay in the right path. My last massage experience I actually fell asleep on the table because it was so relaxing!! HIGHLY RECOMMENDED!

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall...

Karen Maier

Ms Fit Riss
2020-01-31T12:54:10+00:00

Karen Maier

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall wellness knowledge, massage technique, and positive spirit. Each session, she is committed to creating a spectacular massage experience from the moment you arrive until you are walking out the door. I admire her professionalism, talent, and commitment to the customer experience. She lives her values in all that she does and as a result she has earned my trust and endorsement! To Marisa’s continued success!!

I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning...
Christina Rampulla
Ms Fit Riss
2019-09-06T20:37:23+00:00
Christina Rampulla
I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning experience for me. I wasn’t a big eater as I was always busy and just would have another cup of coffee versus having a nice meal because it was quicker. Marisa taught me how to balance life while eating well and maintaining balance. My big Challenge was I wanted to make sure I could still enjoy life by eating fun food, having a nice relaxing cocktail while still balancing portion and healthy eating while getting in a workout 5 days a week. And She taught me just that! I learned to do that, While loosing 10 pounds! I am not ending this life style today I am Continuing it and shooting to loose another 20 pounds but will be over the moon to at least get another 10! I am very happy with how far I come, and I have Marisa to thank for that. Work with her whether it’s to loose weight, learn how to balance a healthy lifestyle, or even gain muscle and become stronger, don’t look further Marisa is your girl!

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or...

Bridgett Baker

Ms Fit Riss
2020-01-31T12:54:29+00:00

Bridgett Baker

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or other questions I had. I still will only go to her for my monthly massages because they are simply the best I have ever had. She is a wealth of knowledge when it comes to every day life and fitness goals!

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist...

Dex Ren

Ms Fit Riss
2019-09-06T20:38:01+00:00

Dex Ren

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist when I know its time for my muscles to decompress. Marisa's background and experience in fitness and personal training really stand out from the rest of massage therapy that I've had in the past. And as a fitness enthusiast that lifts 6x/week, that's the best combination for me personally. From my very first massage therapy session with her, I felt like she was communicating with my muscles without me even saying much. It's like she was sensing and adjusting based on the feedback on how my muscles were reacting. I bring that up every session because I think that's an incredible skill. If you want to talk during your session, she will talk. If you just want to relax and shut eye, that's fine with her too. Very professional. Sometimes she runs promotions and specials during the holiday, I would definitely take advance of that. Schedule a session with Marisa and you'll know what I'm talking about!
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