Tuesday, October 21, 2008
I never really know what to blog about, so here I go. Today was beautiful! I absolutely love this time of year because the trees are ripe in a sense. They've reached their full color and today the sun shined in all the right places. My usual commute from the gym is comprised of dodging 'lunch-breakers' rushing to and from meetings, errands and lunch stops and a few glimpses of the casual coasters trying to avoid being pulled over on the hotspots by County PD. But today, no dodgers, no coasters, just a smooth stroll down a burnt orange tree trimmed street. Sometimes I'll crank oldies, others my soul needs lifted so I tune into the local bible talk radio but today I rolled down the window and just listened. It was cool! That was natures music. I know, it's corny but it's my experience so I'm keeping it.
Thursday, October 16, 2008
New Fitness Guidelines..
7 Tips From Uncle Sam's New Fitness Guidelines
October 09, 2008 11:47 AM ET Katherine Hobson Permanent Link Print
(Corrected on 10/10/08: An earlier version of this blog incorrectly reported the year in which Paula Radcliffe won the New York City Marathon after giving birth months before. It was 2007.)
The U.S. government's overall recommendations for physical activity announced earlier this week aren't terribly earth-shattering: Exercise moderately for 150 minutes a week and strength-train twice a week, and you'll reap substantial health benefits. (I wrote several years ago that the surgeon general and other groups such as the American College of Sports Medicine were already offering that same basic prescription.) But the new report is comprehensive, and in the details there are some tidbits that you might have missed.
1. The government endorses tree-climbing for kids. Kids and teens are encouraged to get an hour of physical activity every day, including bone- and muscle-building exercise at least three times a week. What does that mean? Muscle-building exercises force the muscles to work harder than simply tossing a ball back and forth with a friend. That doesn't mean kids necessarily have to hit the gym (though that's an option); the government says that tug of war, tree-climbing, and the monkey bars all count. Exercises that build bones require impact with the ground; anything involving jumping around should be fine.
2. If you don't have a lot of time, you can work harder for shorter periods. Moderate exercise includes things like brisk walking, doubles tennis, and biking slower than 10 mph. But the government says that you can cut that 150 minutes per week in half if you amp it up with more vigorous exercise: running, singles tennis, an aerobics class, or hiking uphill, to name a few examples. Just be sure to keep every session at least 10 minutes long, and you're set with 75 minutes a week. (I wrote earlier this year about other ways to cut your workout time.)
3. If you're older, watch your balance. Older adults are advised to get the same 150 minutes plus strength training as everyone else, health and chronic conditions permitting. But they should also do exercises specifically to guard against falls, which can lead to broken hips and other bones. Here are some ways to guard against falling, including a few sample exercises.
4. Pregnant women can follow Paula Radcliffe's example. The 2007 women's New York City Marathon champ (and world-record holder) trained until the day before she went into labor with her daughter and started up again two weeks after the birth. As many have already advised, the government says that highly active women can keep working out during pregnancy, as long as they stay healthy and talk over their routine with their healthcare provider.
5. Some people may benefit from even more exercise. Type 2 diabetics reap a lot of heart benefits from that 150-minute prescription, but they get even more if they move closer to 300 minutes a week. That's still fewer than 45 minutes a day. Getting more exercise brings more benefits for everyone else, too, especially if you're trying to keep your weight under control.
6. If you have special concerns, talk to your doc, but don't expect a free pass. Very few people have a valid excuse for not exercising. Indeed, the government says cancer survivors, people with arthritis, stroke victims, those with Parkinson's disease, and the mentally ill, among others, all benefit from exercise. Physical disabilities and chronic diseases and conditions may alter how you work out, but it's almost always still a good idea. Talk to your doctor about how to exercise safely.
7. It's good for your brain, too. The government says there's strong evidence that in addition to the laundry list of other health benefits exercise provides (including a lower risk of cancer, heart disease, type 2 diabetes, and breast and colon cancers), it's helpful in ameliorating depression and cognitive function.
October 09, 2008 11:47 AM ET Katherine Hobson Permanent Link Print
(Corrected on 10/10/08: An earlier version of this blog incorrectly reported the year in which Paula Radcliffe won the New York City Marathon after giving birth months before. It was 2007.)
The U.S. government's overall recommendations for physical activity announced earlier this week aren't terribly earth-shattering: Exercise moderately for 150 minutes a week and strength-train twice a week, and you'll reap substantial health benefits. (I wrote several years ago that the surgeon general and other groups such as the American College of Sports Medicine were already offering that same basic prescription.) But the new report is comprehensive, and in the details there are some tidbits that you might have missed.
1. The government endorses tree-climbing for kids. Kids and teens are encouraged to get an hour of physical activity every day, including bone- and muscle-building exercise at least three times a week. What does that mean? Muscle-building exercises force the muscles to work harder than simply tossing a ball back and forth with a friend. That doesn't mean kids necessarily have to hit the gym (though that's an option); the government says that tug of war, tree-climbing, and the monkey bars all count. Exercises that build bones require impact with the ground; anything involving jumping around should be fine.
2. If you don't have a lot of time, you can work harder for shorter periods. Moderate exercise includes things like brisk walking, doubles tennis, and biking slower than 10 mph. But the government says that you can cut that 150 minutes per week in half if you amp it up with more vigorous exercise: running, singles tennis, an aerobics class, or hiking uphill, to name a few examples. Just be sure to keep every session at least 10 minutes long, and you're set with 75 minutes a week. (I wrote earlier this year about other ways to cut your workout time.)
3. If you're older, watch your balance. Older adults are advised to get the same 150 minutes plus strength training as everyone else, health and chronic conditions permitting. But they should also do exercises specifically to guard against falls, which can lead to broken hips and other bones. Here are some ways to guard against falling, including a few sample exercises.
4. Pregnant women can follow Paula Radcliffe's example. The 2007 women's New York City Marathon champ (and world-record holder) trained until the day before she went into labor with her daughter and started up again two weeks after the birth. As many have already advised, the government says that highly active women can keep working out during pregnancy, as long as they stay healthy and talk over their routine with their healthcare provider.
5. Some people may benefit from even more exercise. Type 2 diabetics reap a lot of heart benefits from that 150-minute prescription, but they get even more if they move closer to 300 minutes a week. That's still fewer than 45 minutes a day. Getting more exercise brings more benefits for everyone else, too, especially if you're trying to keep your weight under control.
6. If you have special concerns, talk to your doc, but don't expect a free pass. Very few people have a valid excuse for not exercising. Indeed, the government says cancer survivors, people with arthritis, stroke victims, those with Parkinson's disease, and the mentally ill, among others, all benefit from exercise. Physical disabilities and chronic diseases and conditions may alter how you work out, but it's almost always still a good idea. Talk to your doctor about how to exercise safely.
7. It's good for your brain, too. The government says there's strong evidence that in addition to the laundry list of other health benefits exercise provides (including a lower risk of cancer, heart disease, type 2 diabetes, and breast and colon cancers), it's helpful in ameliorating depression and cognitive function.
Balance
In everything that I do, let it be pleasing to the Lord.
I read a blog today that said 50% of the people that are reading my blog will hate me, 50% of the people will love me. Either way, I'm just going to be me. I can be the best trainer that God has positioned me to be and through that I will help the people that chose to receive what I am giving. I can't be what I am not, I will not be what I'm not, I can be who I am and who I am becoming.
I realized that I'm in the lives of certain people for a season and in that season there will be unseasonable temperatures and some pleasant temperatures and others will be so extraordinarily unexpected that all we can do is accept what is. I can't be everything for everyone, I can however be all that I am all the time. My favorite quote is I am not, but I know I AM. Thank God for that!
I read a blog today that said 50% of the people that are reading my blog will hate me, 50% of the people will love me. Either way, I'm just going to be me. I can be the best trainer that God has positioned me to be and through that I will help the people that chose to receive what I am giving. I can't be what I am not, I will not be what I'm not, I can be who I am and who I am becoming.
I realized that I'm in the lives of certain people for a season and in that season there will be unseasonable temperatures and some pleasant temperatures and others will be so extraordinarily unexpected that all we can do is accept what is. I can't be everything for everyone, I can however be all that I am all the time. My favorite quote is I am not, but I know I AM. Thank God for that!
Mindless Eating
Mindless Eating:
The 200 Daily Food Decisions We Overlook
How aware are we of the food related decisions we make?
Not much if at all! In a recent study we found that people underestimate the number of food
related decisions they make on a daily basis by an average of more than 221 decisions! On another related study we enlisted 379 individuals half of whom (192) were given “larger size
packages, bowls and plates.” On average, 73% of those who got the “larger size” containers thought they ate as much as they normally would, when in actuality, they ate 31% more
than individuals eating from regular sized packages, plates and bowls. When asked why, only 4% believed it was due to the environmental cue – larger size containers
(from MindlessEating.org)
The 200 Daily Food Decisions We Overlook
How aware are we of the food related decisions we make?
Not much if at all! In a recent study we found that people underestimate the number of food
related decisions they make on a daily basis by an average of more than 221 decisions! On another related study we enlisted 379 individuals half of whom (192) were given “larger size
packages, bowls and plates.” On average, 73% of those who got the “larger size” containers thought they ate as much as they normally would, when in actuality, they ate 31% more
than individuals eating from regular sized packages, plates and bowls. When asked why, only 4% believed it was due to the environmental cue – larger size containers
(from MindlessEating.org)
Wednesday, October 01, 2008
mindful exercise
Today's Small Change: Exercise mindfully.
Quiet Your Mind to Benefit Your Body
If you've been practicing meditation exercises, then you're already familiar with the concept of mindfulness. When you are being mindful, you have no other purpose than being fully awake and aware of the moment you're in.
But you don't necessarily have to set time aside or perform special rituals to be mindful — you can incorporate mindfulness into activities you already perform. In fact, you can approach any activity in a mindful way, including exercise. Today's small change is to bring mindfulness into your workout. You may be surprised at how doing so can boost your motivation, efficiency, and enjoyment when performing your regular form of physical activity.
For example, as you're walking, try not to think about all the things you have to do — tune out that ever-present stream of "mental chatter" ("I need to pick up milk at the store"; "What should I make for dinner tonight?" and so on). Likewise, resist the urge to wish you were anywhere but on the treadmill or walking around the track. Instead of wishing the moment away, relish it. Get in touch with your body. Notice how your muscles feel, how your body is breathing deeply, and how good it feels to be moving. If you are outdoors, observe the trees, the sky, the water — whatever makes up your environment. Be in the moment.
How does that feel? Bringing mindfulness into your exercise routine can help you get a reading on the state of your body and your emotions. Try not to judge yourself, but simply experience the activity you are doing and embrace it.
-from living healthy w/Ellie Kreiger
& Amia -helping you live healthier one day at a time!
Quiet Your Mind to Benefit Your Body
If you've been practicing meditation exercises, then you're already familiar with the concept of mindfulness. When you are being mindful, you have no other purpose than being fully awake and aware of the moment you're in.
But you don't necessarily have to set time aside or perform special rituals to be mindful — you can incorporate mindfulness into activities you already perform. In fact, you can approach any activity in a mindful way, including exercise. Today's small change is to bring mindfulness into your workout. You may be surprised at how doing so can boost your motivation, efficiency, and enjoyment when performing your regular form of physical activity.
For example, as you're walking, try not to think about all the things you have to do — tune out that ever-present stream of "mental chatter" ("I need to pick up milk at the store"; "What should I make for dinner tonight?" and so on). Likewise, resist the urge to wish you were anywhere but on the treadmill or walking around the track. Instead of wishing the moment away, relish it. Get in touch with your body. Notice how your muscles feel, how your body is breathing deeply, and how good it feels to be moving. If you are outdoors, observe the trees, the sky, the water — whatever makes up your environment. Be in the moment.
How does that feel? Bringing mindfulness into your exercise routine can help you get a reading on the state of your body and your emotions. Try not to judge yourself, but simply experience the activity you are doing and embrace it.
-from living healthy w/Ellie Kreiger
& Amia -helping you live healthier one day at a time!
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