tag:blogger.com,1999:blog-39705689451901309702024-03-13T20:02:00.648-07:00Better, Faster, Stronger: The BalancePoint Fitness BlogBalancePoint Fitness serves the Ann Arbor area with personal training, pre-and postnatal fitness, exercise classes and self-defense instruction. Learn more at www.bp-fit.com.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.comBlogger60125tag:blogger.com,1999:blog-3970568945190130970.post-12869896543058215182013-03-16T18:36:00.001-07:002013-03-16T18:36:23.743-07:00Basic MaintenanceSeriously, people. Let's set aside all the craziness about getting skinny, and what you're supposed to look like, and guilt, and extreme exercise programs. There's a place for some of that, and that's not here right now. Let's get real for a second.
Everyone has a body.
Everyone wants their body to work, today, and for as long as they're alive.
Nobody wants to be in pain, or unable to move.
Everyone wants to have enough energy to do what they need and want to do in a day.
You brush your teeth because you don't want them to fall out, and because you don't want toothaches, or bad breath. You do this every day. It is considered basic maintenance.
You get your oil changed, because you want your car to keep running smoothly and last a long time without giving you problems. This too is basic maintenance.
Exercise is basic maintenance for your body.
It doesn't have to be hard. You don't have to get super sweaty. You don't have to hate it.
But you do have to move to keep your body working. Period. There's no way around it.
This needs to be part of your daily routine. Yes, daily. There is no reason for an able-bodied person to ever spend 24 hours not moving beyond couch to desk to bathroom to bed.
You can walk, you can dance, you can stretch, you can bounce on a trampoline, you can ride a bike.
You can also do the harder and more intense things, if you're interested in doing so or have fitness goals beyond "survive and feel good and live a long life without my body breaking down on me."
But if you do not move on a daily or nearly daily basis, your body will stop working as well as you'd like it to, and eventually it will break. Just like your teeth will rot if you do not brush them, and your car will break down if you do not change the oil.
So if nothing else, make sure you spend an hour a day (not necessarily at once - you can add up ten minutes here and there) moving. Out of your seat, out of bed, off the couch. Walk around the office, go outside, ride your bike, turn on some music and dance around, clean your house, dig in the garden, play with your kids or pets... do something. Anything. This is basic maintenance, bare minimum for survival and general health. Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-36634641036389664782013-01-04T07:21:00.000-08:002013-01-04T07:27:38.240-08:00BalancePoint Fitness Winter 2013 Class ScheduleA new year brings new beginnings, and BP Fit is happy to offer a variety of classes to help start or breathe some life back into your fitness routine. Classes are ongoing with no start or end dates, so you can jump in at any time! Our instructors love seeing new faces and will be happy to accommodate your questions, requests, and special needs. Best of all, your first class is FREE!<br />
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<b>Current Classes</b><br />
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<i>Boot Camp</i><br />
An intense workout mixing cardio and strength training. High Intensity Interval Training (HIIT) concepts are used to constantly keep the body's challenges changing and to maximize fat burn. Variations are provided for different fitness levels, so try it out even if you're a beginner!<br />
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<i>Power Kick</i><br />
A fast-paced workout using basic martial arts kicks, punches, and blocks to create a fat-burning, endorphin-pumping class. Self-defense concepts are taught and practiced as a part of each class. Gloves are necessary for working on the punching bags; we recommend that you bring your own but have a few loaners.<br />
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<i>Zumba</i><br />
A dance party-style workout that will keep you moving and having fun while you torch calories! Incorporates hip-hop, samba, salsa, merengue, mambo, and more. If you have Spotify, you can listen to a sample of what you might groove to:<br />
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<iframe src="https://embed.spotify.com/?uri=spotify:user:dreamsock:playlist:6YEXxDD7aMom09z4Jevnkk" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><br />
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<b>Pricing</b><br />
After your first FREE class, pricing is as follows. Punch cards can be used for any type of class, at any time, within a three-month period.<br />
<ul>
<li>Single class drop-in: $9</li>
<li>8-class punch card: $50</li>
<li>12-class punch card: $70</li>
</ul>
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<b><br /></b></div>
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<b>Schedule</b></div>
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<b><br /></b></div>
<div>
<i>Tuesday</i></div>
<div>
9:00 - 9:45 a.m.: Boot Camp with Rose</div>
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7:00 - 8:00 p.m.: Power Kick with Jibril</div>
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<br /></div>
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<i>Wednesday</i></div>
<div>
7:00 - 7:45 p.m.: Boot Camp with Nicoleta</div>
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<br /></div>
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<i>Thursday</i></div>
<div>
9:00 - 9:45 a.m.: Boot Camp with Rose</div>
<div>
7:00 - 8:00 p.m.: Power Kick with Jibril</div>
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<br /></div>
<div>
<i>Friday</i></div>
<div>
6:00 - 7:00 p.m.: Zumba with Nicoleta</div>
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<br /></div>
<div>
<i>Saturday</i></div>
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8:30 - 9:30 a.m.: Power Kick with Jibril</div>
<div>
12:00 - 12:45 p.m.: Boot Camp with Rose</div>
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<br /></div>
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For more information on classes and personal training options, please visit <a href="http://www.bp-fit.com/">bp-fit.com</a>.</div>
Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com4tag:blogger.com,1999:blog-3970568945190130970.post-54646977981357166272013-01-03T12:43:00.000-08:002013-01-03T12:43:38.982-08:00Teaching Your Kids--and Yourself--to Love Movement, by guest blogger Lauren LaLondeIt's easy to get so caught up in the whirlwind of child-rearing that regular exercise gradually slips through the cracks until it disappears completely. It's certainly normal, understandable, and admirable for parents to put their loved ones' needs far in front of their own; that's what being a parent is all about. But it's important to teach kids to love and move their bodies in ways that are enjoyable to them, and that teaching process can serve to remind you of the very same thing!<br />
<br />
<b>Show your kids as many possible ways to be active as you can.</b><br />
Remember the ways in which you had fun as a kid, and share those experiences with them. Heck, even show them the activities you didn't like as a kid; maybe you'll like them now. The options are practically limitless: sports, dance, trampolining, sledding, martial arts, hiking, jumping rope, using playground equipment, hopscotch, biking, bowling, swimming, playing catch, flying a kite, walking the dog, gardening, hula hooping, etc.<br />
<br />
<b>Make an outing of it.</b><br />
You can plan an activity based on sightseeing or some other purpose and still build in tons of walking time (e.g., zoo/museum trips, scavenger hunts, geocaching).<br />
<br />
<b>They're never too young.</b><br />
Work on rolling, crawling, dancing, and ultimately walking with your infants. Have dance parties with your toddler and provide her with space in which to run. Chase, swing, and toss your kiddo. Utilize toddler play structures, indoor play places, walkers, ride-on toys, and kiddie pools.<br />
<br />
<b>Remember that it's supposed to be fun.</b><br />
Your child shouldn't feel pressured into something; he's playing, and playing should be enjoyable. Encourage anything that he shows an interest in, and help him find new ideas if or when his interest wanes.<br />
<br />
<b>Use the time to bond.</b><br />
Not only is family bonding time a great idea in general, but your child will also likely associate specific physical activities with happy memories for a long time!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-24188978281955430742012-12-10T14:03:00.000-08:002012-12-10T14:03:42.058-08:00An Introduction to Restorative Yoga, by guest blogger Lauren LaLonde<b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Even if you’re a novice to yoga, utilizing simple restorative poses is an easy way relax and stretch your tired muscles after a long day. In restorative yoga, props--such as a folded blanket or your bedroom wall--support your body and allow you to hold a pose for an extended period of time, which opens your body through passive stretching and gives you a chance to unwind and collect your thoughts.</span></b><br />
<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">One of my personal favorite restorative poses is </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">viparita karani</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">, also known as “legs up the wall.” All it requires is a wall with enough space to accommodate your legs, and a floor that you don’t mind lying on for a while. A yoga mat or blanket will provide extra padding.</span></b><br />
<br />
<ol style="font-family: Times; font-size: medium; white-space: normal;">
<li><b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-family: Times; font-size: medium; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Sit with the side of your body against the wall. In one movement, swing your legs up against the wall and bring your lower back to the floor, using your elbows to support your weight. If there’s too much strain on your hamstrings, move away from the wall until you feel a comfortable stretch.</span></b></li>
<li><b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Gradually lower the rest of your back, as well as your shoulders and head, to the floor.</span></b></li>
<li><b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Rest your legs against the wall in a relatively straight position, but don’t strain yourself. You should be able to comfortably hold this pose for at least several minutes. If you feel like you need back support, you can place folded or rolled-up blankets or towels under the arch of your back as needed.</span></b></li>
<li><b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Hold for 5-15 minutes, breathing deeply. You can try holding different positions with your legs, such as touching the soles of your feet together or bending your knees.</span></b></li>
<li><b id="internal-source-marker_0.4088331526145339" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">To come out of the pose, bring your knees to your chest and roll to one side.</span></b></li>
</ol>
<div>
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 15px; white-space: pre-wrap;">Breathe and enjoy!</span></span></div>
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<b style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: pre-wrap; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Arial;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline;"></span></span></b>Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-42216657769839830812012-12-03T06:35:00.001-08:002012-12-03T06:35:58.916-08:00Introducing: The Plank by guest blogger Lauren LaLonde<span id="internal-source-marker_0.31755575235001743" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">The plank is a popular isometric exercise because it strengthens multiple muscle groups, improves balance and flexibility, stretches and strengthens the spine, and requires no special equipment. It requires maintaining one pose for an extended period of time or for intervals of time, the lengths of which vary depending on fitness level. Here’s a rundown of all the areas that will benefit from the plank exercise:*</span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Target body part:</span></span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"> abs, back</span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Primary muscles:</span></span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"> erector spinae, rectus abdominus (abs), transverse abdominus</span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Secondary muscles:</span></span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"> trapezius (traps), rhomboids, rotator cuff, anterior and medial deltoids (delts), posterior deltoids (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), gastrocnemius</span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Procedure</span></span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">There are variations of the plank pose, but for the most basic one, follow these steps:</span></span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span><br />
<ol>
<li><span class="Apple-style-span" style="font-weight: normal;"><b id="internal-source-marker_0.31755575235001743" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-size: medium; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Get in a pushup position, with your body forming a straight line, or plank, while your hands and toes support your weight. Alternately, you can put your forearms on the ground, beneath your shoulders and parallel to your body.</span></span></b></span></li>
<li><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Tighten your abs and squeeze your glutes.</span></span></li>
<li><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Maintain a neutral neck and spine. If you feel pressure on your lower back, do a slight pelvic tilt to bring your hips and glutes down.</span></span></li>
<li><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Hold the position. Don’t forget to breathe!</span></span></li>
</ol>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">Click <a href="http://www.acefitness.org/exerciselibrary/32/front-plank">here</a> for a photo of the pose. If this is your first time planking, try holding the pose for 10 seconds or until your hips begin to sag, then rest and repeat if desired.</span><br /><span style="background-color: transparent; background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><b>Caution</b></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">You should not perform a plank if you have heart problems or high blood pressure, or if you are pregnant. As always, talk to your doctor if you have any concerns about your ability to do the exercise.</span><br /><span style="background-color: transparent; background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"><b>Fun plank fact!</b></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">The world abdominal plank record, set by George Hood on 12/3/11, is 1 hour, 20 minutes and 5.01 seconds.</span><br /><span style="background-color: transparent; background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;">*Source: American Council on Exercise. </span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; color: black; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: initial; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: initial; vertical-align: baseline;"></span>Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-58773672742639703622012-10-22T13:25:00.002-07:002012-10-22T13:25:57.194-07:00Challenge Yourself! by guest blogger Lauren LaLonde<span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Is a pesky lack of motivation keeping you from regular physical activity? It might be time to try a goal-oriented approach. For some people, an important end result to work toward can provide that extra drive needed to throw on those gym shoes and get out the door. If this sounds like you, read on!</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Figure out what you would ultimately love to accomplish.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do you want to aim for a certain running time or distance? Cycle 20 miles? Complete a 5k? Learn a dance? Become a yoga instructor? Be able to do the splits? Pick one thing that you think is achievable, and come up with a reasonable timetable for it.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Commit to a challenge or event.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If it’s an event you’re training for, sign up and tell people about it so that you’re motivated to stick with it. Charity walks/runs are especially good for this, as you’re making a commitment to people who donate money to your cause.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you’re not training for a specific event, try to come up with other motivational tools, such as working with a friend to meet the same goal or finding an activity-specific local group or online community where you can share your progress and seek encouragement.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here are just a few fun goal ideas:</span></b></span><br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Completion of a fitness class</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Adult dance class with a recital</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5k, 10k, triathlon, charity walk/run</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cycling event</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rowing competition</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Martial arts competition or belt</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://thrilltheworld.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Thrill the World</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (learn the Thriller dance!)</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Couch to 5k</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://thecolorrun.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">The Color Run</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://www.tczombierun.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Zombie Run</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (locations vary--search for your city/state)</span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://www.warriordash.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Warrior Dash</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://hundredpushups.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">100 Push-ups Challenge</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://www.twohundredsitups.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">200 Sit-ups Challenge</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
<li style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><a href="http://www.twohundredsquats.com/"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">200 Squats Challenge</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b></span></li>
</ul>
<span style="font-size: small;"><b id="internal-source-marker_0.3634017468430102" style="color: black; font-family: Times; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Work at it!</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Schedule some time each week to train, and don’t be afraid to challenge yourself. Set mini goals along the way. Stay positive, even if you’re struggling or you miss a day; you’re still ultimately working toward something rewarding for both your brain and your body.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reward yourself.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regardless of whether you meet your goal or not, you deserve a pat on the back for your effort. Reward yourself along the way with a new outfit, a trip to the movies, a haircut, a chair massage, or whatever will keep you happy and motivated. And if you meet your goal, it’s time to set a new one!</span></b></span>Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-71622476200710391312012-09-24T11:47:00.000-07:002012-09-24T11:47:32.317-07:00Eat Seasonal, by guest blogger Lauren LaLonde<span style="font-family: inherit;"><span id="internal-source-marker_0.9080816012429866" style="vertical-align: baseline;">Even
though modern technology makes it easy for us to purchase almost any
kind of produce at any time of year, shopping for seasonal fruits and
veggies has many advantages: namely, taste! You’ll get the most vibrant
flavors from a tomato or watermelon
in the summer, or </span></span>an apple or squash in the fall<span style="font-family: inherit;">. And because in-season produce is more likely to come from
local farms and orchards, it will spend less time in transit, meaning
it will be fresher, more nutritious, and cheaper.</span><br />
<span style="font-family: inherit;"><span style="vertical-align: baseline;"></span><br /><span style="vertical-align: baseline;">Paying
attention to what’s in season is also a great way to keep variety in
your diet and even to try new foods, since you know you’ll be eating
them at their peak. Look for produce sales at your local grocery store
and challenge yourself to try one different fruit or vegetable a week.</span><br /><span style="vertical-align: baseline;"></span><br /><span style="vertical-align: baseline;">Also,
bear in mind that some types of produce contain more pesticides than
others. The Environmental Working Group has released a list for 2012 of
the “</span><a href="http://www.ewg.org/foodnews/summary/"><span style="color: #1155cc; vertical-align: baseline;">dirty dozen</span></a><span style="vertical-align: baseline;">” foods that contain the most pesticide residues and should be bought organically. They have also compiled a list of the “</span><a href="http://www.ewg.org/foodnews/summary/"><span style="color: #1155cc; vertical-align: baseline;">clean 15</span></a><span style="vertical-align: baseline;">,” or the fruits and vegetables lowest in pesticide.</span><br /><span style="vertical-align: baseline;"></span><br /><span style="vertical-align: baseline;">Produce
availability does vary slightly by region, but for the most part, you
can count on the following foods to be best during the autumn months:</span></span><br />
<span style="font-family: inherit;"><span style="vertical-align: baseline;"><br /></span></span>
<span style="font-family: inherit;"><span style="vertical-align: baseline;"><b>Vegetables</b></span></span><br />
<ul>
<li>acorn squash</li>
<li>arugula</li>
<li>belgian endive</li>
<li>broccoli</li>
<li>brussels sprouts</li>
<li>butter (bibb) lettuce</li>
<li>buttercup squash</li>
<li>butternut squash</li>
<li>cauliflower</li>
<li>daikon radish</li>
<li>endive</li>
<li>hot peppers</li>
<li>jerusalem artichoke</li>
<li>jicama</li>
<li>kale</li>
<li>kohlrabi</li>
<li>mushrooms</li>
<li>pumpkin</li>
<li>radicchio</li>
<li>sweet potatoes</li>
<li>swiss chard</li>
<li>winter squash</li>
</ul>
<div>
<b>Fruits</b></div>
<div>
<ul>
<li>asian pears</li>
<li>cape gooseberries</li>
<li>cranberries</li>
<li>grapes</li>
<li>huckleberries</li>
<li>kumquats</li>
<li>passion fruit</li>
<li>pears</li>
<li>pomegranate</li>
<li>quince</li>
</ul>
<div>
In addition, a handful of foods are generally of good quality year-round:</div>
</div>
<div>
<br /></div>
<div>
<ul id="internal-source-marker_0.8462882399151216" style="margin-bottom: 0pt; margin-top: 0pt;">
<li><span style="font-family: inherit;">beet greens</span></li>
<li><span style="font-family: inherit;">bell peppers</span></li>
<li><span style="font-family: inherit;">bok choy</span></li>
<li><span style="font-family: inherit;">broccolini</span></li>
<li><span style="font-family: inherit;">cabbage</span></li>
<li><span style="font-family: inherit;">carrots</span></li>
<li><span style="font-family: inherit;">celery</span></li>
<li><span style="font-family: inherit;">celery root</span></li>
<li><span style="font-family: inherit;">leeks</span></li>
<li><span style="font-family: inherit;">lettuce</span></li>
<li><span style="font-family: inherit;">mushrooms</span></li>
<li><span style="font-family: inherit;">onions</span></li>
<li><span style="font-family: inherit;">parsnips</span></li>
<li><span style="font-family: inherit;">shallots</span></li>
<li><span style="font-family: inherit;">turnips</span></li>
<li><span style="font-family: inherit;">avocados</span></li>
<li><span style="font-family: inherit;">bananas</span></li>
<li><span style="font-family: inherit;">lemons</span></li>
<li><span style="font-family: inherit;">papayas</span></li>
</ul>
</div>
Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-87695740172657109772012-09-24T11:30:00.000-07:002012-09-24T11:30:36.191-07:00Movement-Centered Social Outings, by guest blogger Lauren LaLonde<span id="internal-source-marker_0.35158126016539337" style="font-family: inherit; vertical-align: baseline;">One
common misconception about exercise is that it has to be work<span style="font-family: Palatino; font-size: 13px;">—</span>"no
pain, no gain," as the saying goes. But the truth is, moving your body
in any way, shape, or form will provide you with physical and emotional
benefits. So, why not turn it into play? In particular, focus on
movement as a social outing. This way, you can spend more time with
friends and family while still feeling good about your health.</span><br />
<span style="font-family: inherit;"><span style="vertical-align: baseline;"></span><br /></span>
<span style="font-family: inherit; vertical-align: baseline;">Instead of making dinner and movie plans one weekend, try one of these fun activities:</span><br />
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Dancing/clubbing</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Bowling</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Rollerskating/rollerblading</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Swimming (pool or beach)</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Canoeing/kayaking</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Indoor rock climbing</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Water fight!</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Lawn games: bocce, darts, badminton, volleyball, etc.</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Frisbee</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Bike ride</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Hike</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Sightseeing around your city</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Charity walk or run</span></li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="list-style-type: disc; vertical-align: baseline;"><span style="font-family: inherit; vertical-align: baseline;">Any kind of sport</span></li>
</ul>
<div>
<br /></div>
Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-48521721476641110872012-07-18T12:27:00.003-07:002012-09-24T11:24:54.143-07:00Exercise & Diabetes, by guest blogger Lauren LaLondeIt’s hard to ignore the prevalence of diabetes in our society. An estimated 25.8 million people in the U.S. had the disorder as of 2010, according to the Centers for Disease Control and Prevention. But there is a silver lining: When it comes to the most common type of diabetes, type 2, physical activity can assist with both prevention and management.<br />
<br />
<b>What is diabetes?</b><br />
Diabetes is a metabolic disorder characterized by high blood sugar; it’s a leading cause of heart disease, stroke, kidney failure, blindness, and high blood pressure, among other conditions. With type 2 diabetes, the body is resistant to the insulin it needs to remove sugar (glucose) from the blood.<br />
<br />
<b>How to determine your risk for type 2 diabetes</b><br />
Type 2 diabetes is caused by a combination of lifestyle factors (BMI, diet, physical activity) and genetic factors. The American Diabetes Association (ADA) website has a <a href="http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/?loc=DropDownDB-RiskTest">risk test</a> that you can take to determine your level of risk for the disease; use it as a platform for discussion with your doctor.<br />
<br />
<b>Regular physical activity aids in the prevention and management of type 2 diabetes.</b><br />
The good news is that type 2 diabetes can be successfully prevented and/or managed with a combination of healthy eating and physical activity (and, in some cases, medication).<br />
<br />
According to the ADA, physical activity lowers blood glucose by making your body more sensitive to the insulin you make, and by burning glucose (calories). Other possible benefits of exercise include lower blood pressure, increased good cholesterol (HDL), lower bad cholesterol (LDL) and triglycerides, lower risk of other health problems, increased energy, improved sleep quality, and reduced stress, anxiety, and depression--all of which aid in the prevention or management of type 2 diabetes.<br />
<br />
<b>Try to fit in 30 minutes of movement a day.</b><br />
The ADA recommends that adults aim for at least 30 minutes of physical activity most days, and general recommendations from authoritative sources are for about 150 minutes of aerobic activity per week spread out over three to five days. That doesn’t mean you have to be a slave to the gym; any activity that gets your heart rate up and causes a light sweat will count: walking, gardening, yardwork, cleaning, swimming, dancing, sports, etc. (In fact, recent studies have indicated that people who walk regularly have a lower risk of diabetes.)<br />
<br />
The ADA also recommends strength training exercises twice a week in order to build muscle, which will in turn burn more calories/glucose, even when you’re resting.<br />
<br />
If these recommendations seem overwhelming, start small at first. Even 10 minutes of activity here and there will provide some benefit.<br />
<br />
<b>Make physical activity enjoyable.</b><br />
Experiment until you figure out which kinds of activities you like best. Here are a few suggestions:<br />
<br />
<ul>
<li><u>If you love the outdoors</u>: Try walking, biking, gardening/yardwork, hiking, canoeing/kayaking, or sports.</li>
<li><u>If you prefer staying at home</u>: Purchase consoles/games aimed at physical activity; use a treadmill, stationary bike, or elliptical machine in front of the TV; try DVDs or exercise programs on demand.</li>
<li><u>If you need social interaction</u>: Walk with a coworker on a lunch break; meet up with friends for backyard sports or racquetball; join a class or runner’s group.</li>
<li><u>If you like to get down</u>: Have dance parties with your music collection; sign up for dance lessons; try fun dance-fitness fusion classes like Zumba, Nia, or Barre Bee Fit.</li>
</ul>
<br />
<br />
If you’re stumped as to what you might like, experiment! Many gyms/rec centers offer trial periods for classes, and you can ask friends and family what types of activities they’d recommend.<br />
<br />
<b>Find ways to work around physical limitations.</b><br />
If you have a medical condition or physical disability that restricts movement, discuss with your doctor the types of movement that would be safe for you to try. Popular low-impact activities include walking, swimming, water aerobics, yoga, and pilates. Many gyms and rec centers also offer classes specifically geared toward low-impact aerobics or strength training.<br />
<br />
<b>References </b><br />
<b><br /></b>
http://www.cdc.gov/diabetes/pubs/factsheet11.htm?loc=diabetes-statistics<br />
<br />
http://www.diabetes.org/food-and-fitness/fitness/fitness-management/top-10-benefits-of-being.html<br />
<br />
http://www.diabetes.org/food-and-fitness/fitness/fitness-management/be-active-but-how.html<br />
<br />
http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/just-how-much-exercise.html<br />
<br />
http://www.diabetes.org/food-and-fitness/fitness/ideas-for-exercise/types-of-exercise.html<br />
<br />
http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-can-help-tame-type-2-diabetes-say-new-guidelines
http://www.reuters.com/article/2012/06/28/health-diabetes-idUSL3E8HS5BR20120628Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-2721984885199339102011-10-03T10:38:00.000-07:002011-10-03T11:20:38.141-07:00Active in Michigan<div>Well, it started to get a bit chilly last week, and while today is warmer, it is indeed time to start thinking about how to stay active as autumn and eventually winter tighten their icy claws around our fair state for the next half year.<br /><br />Michiganders are at high risk for hibernation-related fitness deficiencies. Meaning when it gets cold we tend to huddle in our houses eating and drinking warm, comforting, high-carb high-fat foods until the weather becomes bearable again. We lose strength and endurance, get depressed, put on excess weight and put ourselves at risk for diabetes, coronary artery disease and a variety of cancers. Not a fun or healthy way to spend half our year.<br /><br />However, it doesn't have to be this way. With some planning and determination, we can all maintain healthy levels of activity during the cold months, which in turn will keep our energy and spirits high, making it easier not to also spiral into a 5-month holiday food coma. Start planning now to make the transition easier.<br /><br />Here are some ideas:<br /><br />* If your primary exercise is walking, you can always take it indoors, to your own treadmill, the mall, the high school indoor track, or the gym. Because it's often less appealing to walk indoors, make it a plan, put it in your calendar and don't skip it. Find ways to make it more appealing: download good music, audio books or podcasts you look forward to listening to onto an mp3 player and use it while you walk. If on a treadmill, grab an interesting magazine or allow yourself to watch a favorite tv show while you walk. Enlist a walking partner so you can chat the time away. Find a way to enjoy your time and you will want to keep doing it.<br /><br />* Sign up for a class and pay for it in advance. Make it something you've enjoyed in the past or always wanted to try. If possible, get a friend, spouse or coworker to sign up too so both of you will be more likely to attend. When you're done, avoid commiserating about being sore or exhausted. Focus instead on how strong or refreshed or energized you feel.<br /><br />* If you work out in the morning and it's harder to get out of bed to do it when it's cold and dark, consider investing in an alarm clock that simulates sunrise with a light that gradually gets brighter until it's time to wake up. (Search Amazon.com for "sunrise clock" for many different models.) Your body's response to the light will help you get up easier. Or try setting your alarm to wake you up with a high-energy song you love. Try sleeping in your workout clothes so you can get right to it instead of dreading the icy draft when you get out of bed. Remember that the workout should warm and energize your body!<br /><br />* Consider trying something new or getting back into something you've not done in awhile, whether an outdoor winter sport like skiing or an indoor active pursuit like a martial art, dance or indoor soccer. Check your rec & ed department and other organizations. There are lots of fun things to do to help you stay active all winter long.<br /><br />* Enlist the help of a personal trainer, whether one-on-one or with one or more friends. When you have an appointment and someone to hold you accountable, you are less likely to skip out on workouts.<br /><br />* Get support from friends, relatives, your spouse or children or coworkers. Make a pact to stay active this winter and regularly check in with each other. The more personal you can make it, the better, but there are also online communities that can help you connect with others who are trying to stay on track, such as SparkPeople.com. Try to stay positive with each other - not inducing guilt trips but instead helping problem-solve and gently pushing each other to stay on track.<br /><br />Good luck!<br /><br /> </div>Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-9026087315325514822011-08-12T09:25:00.000-07:002011-08-12T10:17:27.221-07:00How to get the most out of personal trainingHiring a personal trainer is a great way to help yourself achieve your fitness goals. The trainer can educate, motivate, encourage and correct you, and nothing will guarantee you actually get your workout in like a paid appointment. Here's how to get the most out of hiring a trainer:
<br />
<br />1) Hire a qualified trainer who jives with your goals and personality. Your trainer should have a certification accredited by the NCCA like the ACE, NESTA, NASM, ACSM, NCSA, etc. Find out if your trainer is certified and do some research on their specific cert - there are a lot of cheap, fast and poor-quality certifications out there. Ask the trainer what kinds of clients they specialize in. If you want to lose 100 pounds and have diabetes and bad knees and your trainer specializes in fitness models, you may not be a good match. See if your trainer offers a free consultation and make use of it if so. At the least you should be able to try out a few sessions before committing to anything long term. Sometimes even a very good trainer might not be the right one for you. Trust your gut.
<br />
<br />2) Be honest. We can't help you get the results you want if we're not aware of your full situation. If your trainer asks how you ate this week, don't say "fine" when you had a two-day binge. We can help you problem solve these issues, but we can't help when we don't know what's going on. We also need to know your health issues, even if they're embarrassing, including things like pregnancy even before you might tell everyone else you know.
<br />
<br />3) Follow advice and do your homework. Why pay a professional to plan for you when you have no intention of following through?
<br />
<br />4) Arrive on time and ready to work. If the trainer is coming to your home, be dressed and ready with the area cleared and distractions minimized. This will give you the best use of your time and make the trainer feel their time is valued, making them more willing to work hard to get you the results you're looking for.
<br />
<br />5) Respect your trainer's time. Don't make a habit of rescheduling at the drop of a hat and at the last minute. If you respect our time, we will go out of our way to help you.
<br />
<br />6) Ask questions. If you don't understand something, let us know so we can explain.
<br />
<br />7) Minimize whining. You can vent, and most trainers will not even be offended by a little swearing, but if it's a constant litany of stalling and complaining, neither of us will have an opportunity to enjoy the session.
<br />
<br />8) Communicate. If you are in pain (actual pain, not muscle fatique), feel that something might be dangerous for you to do, or are about to pass out, let us know so we can help. Most trainers are pretty good at picking up on nonverbal cues, but we're not telepathic.
<br />
<br />9) Remember we are not therapists. Most trainers love to get to know their clients and it's part of our job to help you problem solve health and fitness issues. But we aren't qualified to help with your relationship, job or kid woes and most of the time if you try to tell us all about these, you're stalling on doing the exercise that you're paying for. If you really need help with these types of issues, many trainers can refer you to good doctors or therapists.
<br />
<br />10) Have a positive attitude or at least be open to having a positive experience. If you're focused on how much you hate exercise or how angry you are about whatever else happened in your day, your workout will never be as good as when you applied yourself in a positive way. Leave your bad attitude at the door, remind yourself that this is a way of taking care of yourself, breathe deep and enjoy!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-43197311266504791812011-08-12T08:54:00.000-07:002011-08-12T09:24:26.752-07:00Do it anyway.To all my clients and friends who want to get in shape but can never find the time, I’m going to call you out right now. I’m talking to myself here, too.
<br />
<br />This is not about guilt or feeling bad about yourself. <strong>It's about moving forward</strong>.
<br />
<br />The time will never be just right. There will always be a party or a birthday or a work deadline or a mother visiting or a sick child. Life is never static and your schedule will not suddenly stand still for a magic hour for you to get your run in. If you truly want to exercise, you will make time.
<br />
<br />You brush your teeth every day, right? Here’s the thing: <strong>exercise is so vital to our health and quality of life that we need to think of it like basic hygiene</strong>. Your goals for exercise don’t matter here, though it helps to have a reason that resonates with you. I’m not telling you that you need to lose lots of weight or become a crazy muscle machine or run a marathon. All of us need regular exercise, preferably on a daily basis, whether we’re doing it to look our best, feel our best, perform our best or just to be able to keep living and functioning. Your goals will determine the time you spend being active – even a little bit will improve general and mental health and help ease problems like diabetes and high blood pressure and reduce the risk of a variety of cancers.
<br />
<br />There are lots of resources out there to help you find some exercise you don’t hate, to connect with others to make it more fun, to motivate yourself by tracking and to develop step by step plans for specific goals that ignite some spark of passion in you. That’s not what this entry is about.
<br />
<br />The bottom line is this: <strong>unless your excuse not to exercise on a given day is something that would prevent you from brushing your teeth or showering if you needed one, do it anyway.</strong> I don’t care if it’s 5 minutes of stretching or 20 minutes of strength training or a half hour on the treadmill – whatever scheduling snafu has messed up your plans, go to plan B and do it anyway. I don’t care if you’re not in the right headspace or don’t feel like it – the only way you’re ever going to start feeling like it is if it’s habit and you’ve done it enough times that it starts to feel good (which will happen), so do it anyway. I do care if you’re injured, but if your ankle’s sprained you can always get in the pool or on a bike or at the very least do some stretching, so come up with an alternative and do –something- anyway. I do care if you have an exercise addiction or eating disorder and need to tone it down, but that’s not most of us. Most of us need to stop talking ourselves out of being active and start talking ourselves into it.
<br />
<br />How long have you been “trying” to get it together and develop a regular exercise habit? How much of that trying has entailed waiting for the “perfect time”, waiting to “feel better”, waiting to have “enough energy”, waiting until you have “more time”, waiting until the house is clean or you can afford a gym membership or your kids are old enough to entertain themselves or your back stops hurting or your divorce is final? How much of your life do you want to waste with “trying” when you can and should be “doing”?
<br />
<br />Anything can be worked around if we really want to do it. Ask any athlete who’s lost a limb and kept doing their sport. There are a million stories out there of people who rose above every challenge to come out better, stronger, happier people who have achieved amazing things. Chances are, in comparison to some of those stories, your challenges are not so very large after all. So figure out what your goals really are, stop trying to be anyone you’re really not (like a marathoner if you really just hate running and would rather go golfing), and ditch the excuses. You’re smart. You’re resourceful. There is someone in your life who cares enough to help you if you need it, and if not, you can pay or barter for someone to care. You’ve gotten this far in life and even if you feel like a kicked dog right now, you can take control of your body and your health, and it doesn’t have to be as big a bloody deal as most people make it. In the time you’ve spent listing the reasons why you can’t exercise, you probably could have taken a walk around the block.
<br />
<br />So take the initiative. Stop fighting so hard against yourself. Take a deep breath and decide today, and every day, to accept all the challenges and excuses and inconveniences and feelings, figure out what you CAN do, and despite all the reasons you might not, <strong>do it anyway</strong>!
<br />Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-67525744373345858682011-01-13T07:54:00.000-08:002011-01-13T08:01:50.197-08:00Housekeeping, Habit Forming, and Small, Easy StepsI am a terrible housekeeper. I make no apologies for it; I live (technically) alone with my dog, and the dog doesn’t care. I accepted years ago that my home would never be as pristine as my mother kept our house while I was growing up, WHILE working a full-time job no less. Her standards were much higher than mine when it came to acceptable living space conditions. However, I have since also realized that I enjoy being in neat, organized and non-filthy surroundings. Living in squalor is stressful and I don’t particularly like it. Unfortunately, with my hatred of cleaning and my general lack of time, squalor tends to be the state of my apartment much of the time. <br /><br />In an attempt to help me fix this problem, the boyfriend (who only sort of lives here) suggested that when I can’t stand the mess anymore but can’t fathom cleaning the entire apartment, I set the microwave timer for 20 minutes, clean for that 20 minutes, and stop at the end. He’ll clean for 20 minutes too if he happens to be here when this happens. Then, we repeat daily or every other day, and soon the living space is far more tolerable and functional. (Ideally, this will become a regular habit, and I will never have to be frustrated by the mess in my living space again!)<br /><br />I have found this works astonishingly well. When I just start on cleaning instead of ruminating over reasons why I don’t want to, it goes pretty quickly and I’m always impressed by what I can get done during that time. It’s not overwhelming because I only have to do it for 20 minutes, not until EVERYTHING is clean. (I would be working forever!!!)<br /><br />I think we can apply this trick to nearly anything we want to make a habit of. Of course you knew I was getting there… including exercise! If you hate to exercise but don’t like the state your body’s in and know you need to do something about it, don’t start planning the diet of all diets, and decide you’ll jog for hours every day until you weigh exactly what you think you should weigh. Doing that instantly overwhelms us and makes us reaaaally not want to do it. Even bound and determined as you are that first day, by a week at most you’ll most likely have slacked off and decided you just can’t stand it so you will go back to doing nothing, until you are upset by the state of your body again, and the cycle continues. <br /><br />Try the 20 minute trick. If you’re a rank beginner or REALLY despise exercise, try setting the timer, turning on the tv and just marching in place at first. It’s better than nothing, and it’s something manageable. <br /><br />We all so often forget that not everything we do has to be perfect. A multi-billion-dollar diet and weight-loss industry is doing its best through marketing to make us feel out of control and overwhelmed so we will buy their products, which doesn't help. We all would do well to take a deep breath and start where we are, with what we have. Imperfect as our efforts might be, they are better than the paralysis of doing nothing because we are afraid to start.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-12495725901628969212010-12-30T18:32:00.000-08:002010-12-30T19:02:03.484-08:00Toning Shoes - yep, they're a scam. :(I actually own a pair of Skechers Shape-Ups. They cost me $89, which is the most I've ever paid for a pair of shoes. I knew right from the start that it was a dumb idea, but I found the super-cute Mary-Jane style ones that would be easy to step in and out of for karate classes, were very comfortable, and well, I knew better, but what if there really was some weird fitness voodoo involved that would actually allow the shoes to deliver on their promises of a better backside? <br /><br />Many, many women I know have been seduced by these promises, and some of them have been inspired by the shoes to walk more, which gets them results! Good for them, sincerely. I won't rain on anyone's parade if they're convinced the shoes are the key. But if anyone's still on the fence, tempted by the ads of every shoe company that's jumped on the toning bandwagon in the last year, here is <a href="http://www.acefitness.org/pressroom/758/ace-research-study-finds-toning-shoes-fail-to/">one article</a> from the American Council on Exercise, which investigates new exercise gimmicks and reports on their efficacy and safety. There are others like it; feel free to Google. <br /><br />The basic problem is that the body adapts to slight challenges like those posed by the toning shoes very quickly. The shoes are supposed to slightly increase the motion of each step and create a balance challenge that the leg muscles need to adjust to, and adjust they do! I was a tiny bit sore the first time I walked with the shoes, and never again. My body had learned to walk with this new challenge, the muscles quickly adapted, and that was that. No further change occurs because the body, in general, wants to stay the way it is. Changing takes resources and the body is an efficient machine. In order to create change in the body, it must be continually challenged. That's why slow, prolonged exercise produces very little in terms of weight-loss. While it may make us healthier overall and decrease our risk for heart disease and diabetes, significant weight loss will not occur with this type of slow, repetitive exercise unless food intake changes drastically as well. We now know that techniques such as <a href="http://en.wikipedia.org/wiki/Interval_training">interval training</a> and concepts such as <a href="http://athletics.wikia.com/wiki/Muscle_Confusion_Principle">muscle confusion</a> are much more effective in producing significant weight loss than strapping ourselves onto a treadmill and walking for hours at a time. <br /><br />So anyway, consider spending your money on a good cross-training or running shoe and mixing up your workouts (perhaps a session or two with a personal trainer?). Toning shoes aren't magic, unfortunately, and unless you want to spend a ton on what is otherwise a cheap most-purpose tennis shoe, you're probably better off passing.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-52182643134971193612010-11-23T06:10:00.000-08:002010-11-23T07:10:19.082-08:00How to handle Thanksgiving...without feeling bloated, guilty, and unhappy:<br /><br />*****<br /><br />Thanksgiving can be a bad time for anyone watching what they eat, and anyone with "food issues". I know - I used to have more than my fair share. <br /><br />But with some planning, an open mind and some self-compassion, we can enjoy the holiday without overindulging and regrets. <br /><br />First, remember that this is a holiday and if we choose to, it's ok to indulge a bit. That doesn't mean announcing "screw it" and gorging on leftovers all week, but it does mean if I really like mashed potatos and it's something I usually avoid, I can have a reasonable sized portion of mashed potatos! <br /><br />In planning ahead, try to envision the foods you really enjoy versus the foods you tend to eat "just because they're there" or because beloved Aunt Millie would be devastated if you didn't. Choose to eat reasonable <a href="http://http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/media/pdf/diet/portion-control-guide.pdf">portions</a> of the foods you will truly enjoy, and savor them. Just say no to the stuff you don't actually care if you have to wait until next year to eat again. <br /><br />Families get together for Thanksgiving, and families tend to trot out all their craziness at holidays. If you're feeling nervous because of an old feud with your mom, or you're dreading the political fights between Uncle Fred and Grandpa or really don't want to listen to the constant backstabbing from your sister-in-law, acknowledge these fears and discomforts, if only to yourself. You might journal about them or confide in a friend outside the family who won't be personally involved in the situation (just make sure it's not someone who will spread it as gossip). Regardless, commit to yourself that you won't use food as a crutch to deal with these painful or annoying situations. Do your best to avoid the situations you know will crop up and try to spend the most time around the people whose company you *do* enjoy. When you find yourself wanting to chew just for a way to keep your mind off the problem, take a deep breath and remind yourself that this will not actually help. See if you can do some creative problem solving. You might even get brave enough to speak up and tell whomever that while they're family and you love them, you'd rather not listen to their opinions about the fact that you're 35 and unmarried. Or whatever. <br /><br />Try not to arrive to the family get-together starving. Some people try to "save up" all their calories by eating nothing before dinner. Unfortunately, this will just muck up your metabolism and ensure than you binge on all the goodies. In the grand scheme of things one day of this behavior all year is not an enormous deal, but it's not terribly comfortable physically or mentally. Instead of starving / binging, try eating small portions of balanced foods before the big meal - get a little protein and some good carbs (examples are yogurt, whole wheat toast with peanut butter or an apple with some string cheese). That way, when you are faced with the feast, you can make wise and yummy choices instead of gong into vaccuum-cleaner mode. <br /><br />Try to get some exercise early in the day if you can. This not only offsets the calories you're about to consume, but it will put you in a better state of mind; more able to stave off stress and remain positive. This, too, will help you make healthier choices at dinner. Don't try to overdo it and run 5 miles when you normally can't run one - be realistic. But do something that gets your heart pumping and your breathing faster. <br /><br />There are the traditonal tips and tricks that do help: wear fitted clothes instead of sweats so you're more conscious of how much you're consuming and when you start to feel uncomfortably full. Stay physically as far away from the food as possible (unless you're actually sitting down to dinner) so you're not constantly tempted to keep refilling your plate. Drink plenty of water throughout the day - it's not only good for you, but it will help you not to consume quite as much. <br /><br />If you have any control over the cooking of the meal, you can try some <a href="http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643">healthier versions</a> of the traditional fare - mix some mashed cauliflour wih the potatos, use a little honey instead of covering the sweet potatos with marshmallow fluff, and choose smaller pies instead of giant ones with extra-huge pieces, pumpkin instead of the calorie-dense pecan. <br /><br />When it comes to leftovers, if you're in charge of cooking, try not to produce many. That means careful planning, not trying to guilt your family into eating more than they really want. Maybe a 15-pound turkey would be sufficient instead of a 20-pounder. Maybe you only really need half the mashed potatos you usually make, because there's always a ton left. If you like having leftovers and are savvy enough to be wise with them and eat them slowly over the next week, go for it. But try not to produce so much that you and everyone else is faced with a frige full of tempting goodies in large quantities for the next week. If you're not the cook and are asked to take home leftovers, take only what you know you can happily use without feeling bad about it. Know that half a pie is going to be hard to resist? Take only a piece, or don't take it home at all. <br /><br />Finally, recognize that you're a human being, deserve to indulge once in awhile, and forgive yourself for whatever imagined wrongs you may think you've committed over the holiday. Beating ourselves up only inevitably leads to more binging as we continue to comfort ourselves with extra food. Don't give in to the viscious cycle. Commit to doing what is good for you physically, mentally and emotionally - which means providing yourself with balance. <br /><br />Good luck, everyone, and happy Thanksgiving!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-18896775742829340762010-09-28T20:42:00.000-07:002010-09-28T10:44:26.384-07:00My Nutrition PhilosophyMy nutrition philosophy seems like an odd mix at first, but I think it is one of the best ways to eat for a sustainable, healthy and delicious lifestyle. <br /><br />Two systems inspire my philosophy. The first, and the one I think it is important to start with, is called Intuitive Eating (see www.IntuitiveEating.org to learn more). According to Intuitive Eating, there are no forbidden foods except any that make you feel physically sick, those that are medically contraindicated for you, and those that you hate eating. This philosophy requires that you discard all conventional thinking about "good" and "bad" food. It requires that you trust yourself and your body to know what your physical needs are and to fill them. Once you are used to trust and acceptance of your own wants and needs in the context of food, and separating these from judgments and unrelated emotional states, you'll begin to be able to feed yourself as you need to be fed for health, enjoyment and satiety (fullness). <br /><br />The second system that inspires my nutrition philosophy is the Clean Eating Diet (http://www.eatcleandiet.com for more information). Despite its name, which is unfortunate, it's not really a diet. It's more like a set of preferences for eating. It advocates eating every 2-3 hours to avoid spikes in hunger that lead to ravenous eating and out-of-balance blood sugar and hormones. It recommends avoiding over-processed foods, white flour and sugar, chemicals and artificial sweeteners. The most useful concept, in my opinion, is that of planning ahead and packing a cooler full of healthy and tasty foods for use throughout the day. This way there's no snack attack at 3pm leading to stale candy bars from the vending machine that make you feel physically and emotionally crappy, leading to more unhealthful eating that continues to make you feel crappy physically and emotionally. <br /><br />I do recommend reading more about both systems. The most important concept running through both is thinking of good nutrition as a permanent change, not a temporary "diet" that's miserable and to be ended as soon as a goal is reached (or when you can no longer stand it). Numerous studies have proven that dieting in cycles does not work when the dieter eventually returns to previous ways of eating. Any weight lost is put back on, and then some, causing feelings of hopelessness and low self-esteem while being hard on the body. <br /><br />No one likes dieting. It means eating less than you want, feeling hungry, cutting out foods you take pleasure in. Good nutrition as a lifestyle does not mean dieting. It means making consistent good choices that outweigh occasional "bad" choices. It means accepting your individual needs and preferences, and accepting the shape and weight your body naturally settles into at the peak of health. That does not mean you have to accept being obese - this is not a healthy state for the body to be in. It does mean that if you're at your healthiest weight and still have big hips (like me) that you don't try to diet yourself down to skin and bones chasing the "perfect body" image you have in your head. <br /><br />Changing your lifestyle when it comes to food means eating enough but not too much, making good decisions most of the time and eating for both health and enjoyment. It means that you aren't caught up in the endless deprive / binge cycle. It takes awhile to perfect the eating habits that work best for you - and that's ok, because you literally have the rest of your life to figure it out. <br /><br />Following is a list of my most recommended behaviors when it comes to eating for health, vitality and optimum body composition (which for many, means weight loss and maintenance). Try them and embrace what works for you. You can try one or more at a time. Don't try to do everything right away. Small steps lead to sustainable change and a better outcome than allowing yourself to become overwhelmed with too many changes at once. <br /><br />1) Keep a food diary. Carry it with you throughout the day rather than trying to remember everything at night. You can use your smartphone if you hate using paper. Or your computer. Or whatever works for you. Record the date, time, what you ate, quantity, and if you like, calories, fat, or whatever other nutrition info you want to keep track of. Record on a scale of 1-10 how hungry / full you were before you ate and immediately after. Then, record any observations or feelings you have when you eat. I.e. "I was starving because I hadn't eaten for 6 hours" or "I was ticked off and wanted something to crunch on." Look over what you've written at the end of each day and figure out how you can improve your eating experience. If you're eating emotionally, figure out what you need to do to get those needs met without using food as a crutch. If you're not planning well and it's leading to binges, figure out how you can do better. Learn what works and what doesn't. Keep the diary for as long as you want, but for at least 2 weeks. <br /><br />2) Get a small cooler (but not too small!). In the morning before you leave the house, or the night before if your mornings are hectic, fill the cooler with meals and snacks that you will eat throughout the day. Every week, think about what you want to eat that week, make a shopping list, and get what you need so you have tasty, convenient things to put in your cooler each day. <br /><br />3) Eat breakfast, and eat often enough that you don't feel famished at any point in the day. Some nutritionists recommend eating 5 or 6 times a day and some people are put off by this. Try not to go more than 4 hours without eating something - going longer makes the metabolism sluggish. Think of it like a fire - you want it to burn hot and steady. That means putting a couple logs on as often as needed, not a bunch of logs on first and the waiting for it to die down before adding more. <br /><br />4) Drink water throughout the day and aim for at least 64 oz. It keeps you feeling more satisfied, boosts metabolism, flushes out toxins and keeps everything lubed and running smoothly. <br /><br />5) Each time you eat, try to get some protein, some healthy fat (unsaturated) and some healthy carbohydrates (whole grains and veggies rather than refined sugars and flours and items made with them). Ideally, the balance throughout the day should be approximately 20% protein, 20-30% healthy fats and 50-60% healthy carbohydrates. <br /><br />6) When you are tempted to eat something you know is not nutritious for your body, ask yourself why you want it and how you will feel after you eat it. If you decide to eat it, check in with yourself often to see if you've had enough instead of automatically eating however much you have available. <br /><br />7) Practice self-forgiveness. Don't freak out if you eat things you don't intend to. Learn what you can from the situation and move on. Ruminating and self-blame only leads to further poor eating choices. <br /><br />8) As much as possible, shift to whole grains, brown or jasmine rice, veggies and small, waxy potatoes (instead of big, floury potatoes) as carbohydrate sources. If you don't like these things at first, try mixing them - i.e. half brown rice with half white rice. Shift to healthier fat sources by cooking with olive and canola oil and olive or canola oil based cooking spray and avoiding hydrogenated oils in your margarine peanut butter and other foods (this stuff turns to trans fat in your body which wreaks havoc on your arteries). Overall, avoid packaged cookies, cakes and snacks as these tend to contain lots of white flour, sugar, hydrogenated oils and salt. (Once in awhile is ok... just not every day). <br /><br />9) Don't go crazy on the salt. Much of our food has salt in it to begin with. Adding more at the table doesn't help. Start with shaking a little less if the idea makes you shudder.<br /><br />10) Try to build your social life on experiences other than food. Most gatherings involve a meal, snacks, cocktails, etc. Start planning events that center less on food and more on fun (even active!) activities.<br /><br />I hope these help you start to consider your eating habits and how they can be improved without feeling you have to go on a deprivation diet. For more info, besides the websites above, here are some good resources on creating positive change in your food choices for life:<br /><br />The Eat-Clean Diet by Tosca Reno<br />Overcoming Overeating by Hirschmann & Munter<br />Intuitive Eating by Tribole & ReschLynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-84412225458674952412010-09-08T07:33:00.000-07:002010-09-08T07:46:17.009-07:00Exercising while sickI have a troublesome autumn cold right now. Thanks, Doug. :P <br /><br />I started taking zinc lozenges as soon as it started, and I think it's less severe than if I hadn't. The thing I haven't had a chance to do is go for a good run. <br /><br />I remember reading an article by a health expert who said he swears by exercise to help him ward off colds. Our bodies sometimes respond to illness by raising our temperatures to kill germs: this is what a fever is. Exercise does the same thing, and if we do it early enough it's before the body has to resort to such drastic measures on its own. <br /><br />I've always noticed that when I run with a respiratory illness, my airways tend to be clearer than if I don't. I think it's because the body responds to the increased exertion by laying off the mucous production to keep the airways clear and able to process lots of oxygen. <br /><br />The thing to not do is overexert while sick - don't go for great new heights or anything. The body needs its resources to fend off infection and it can't do that when exhausted. But working up a good sweat if you're generally fit anyway can't hurt, and often helps. <br /><br />Never exercise with a fever, though. At that point raising the body temperature further can be harmful. And make sure to drink even more fluids than normal before, during and after exercise while ill. This helps the body flush itself of germs. <br /><br />As for me, I'm going to go for a good run, now. :)Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-21926742522718663832010-07-17T07:48:00.001-07:002010-07-17T07:57:55.033-07:00Playtime!!I was between water sessions at my the rec center pool last week and observed a couple of kids splashing and playing in the water. They were having a fabulous time, jumping, diving, chucking and dodging floating toys, laughing and shrieking with delight. They also had totally toned little tummies and bodies. I started to think that if all of us could start moving for the joy of it like some of us did when we were kids, we would all be much happier and healthier!<br /><br />Young kids don't exercise to get fit, lose weight or "tone up". They don't do it because they're worried about their blood pressure or cancer risks. They do it because it's fun! If you ever watch little kids running around being silly and crazy, you know that there's not a serious thought in their heads. They are completely caught in the moment, loving the feeling they get from it. <br /><br />Adults tend to view movement as a chore and something to be avoided if possible. This is not only detrimental to our health, but just plain sad! <br /><br />There are million ways we can recapture the joy we used to take in movement, or to claim it if we were never active even as children. For one thing, try playing with some kids! They are great teachers. Try lots of different things until you find a few you really like doing. Play sports, dance around like crazy, fly a kite, go swimming at the lake and play volleyball in the sand. Go gallavanting through the woods, spend time in the backyard with some waterguns or a hose, or play in the snow. Ask some kids what they like doing. They like video games, but they also love to run around and soak up the world at 1000 miles per hour. <br /><br />Stop taking yourself seriously for a little while and reclaim the love of moving that is yours by right as a human being. You'll be healthier for it, but you'll also have a ton of fun!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-23567629485344220292010-07-07T06:13:00.000-07:002010-07-08T12:22:41.352-07:00Help! My Partner is Sabotaging my Diet and Exercise Plans!!The easiest way to get healthier, lose weight, etc. is to do it with support, especially from those closest to you. If you're ready to get healthy and your partner isn't, though, no amount of nagging or pleading will get them involved in a wholehearted, healthy way. <br /><br />All too often, I hear frustrated husbands, wives, girlfriends and boyfriends complain about getting no support at all, or worse, active sabotage from their partners in their efforts to get healthier. <br /><br />Romantic relationships are complex and generally delicately balanced. There are several different things that could be happening if you feel like your partner is wrecking your efforts. Here are some things to think about. <br /><br />1) You may need to take a hard look at whether you are using your partner as an excuse not to do what you know you need to in order to achieve your goals. I know I've fallen into the trap of eating junk food simply because I see my boyfriend doing it, or skipping my evening workout because snuggling on the couch in front of the tv seems so much more appealing. In this case, take a good hard look at your goals and ask yourself if you're really ready to commit to them. If the answer is yes, talk with your partner and let them know you're having a hard time sticking to your goals and ask for their help. Let them know when you plan to exercise and ask for their encouragement. Have them keep their junk food somewhere you don't often tread, or somewhere you don't know about (and aren't likely to find). It's unrealistic to ask that your shared home be completely free of triggers, but you can ask that they be minimized as much as possible. Remind yourself that you're doing this for yourself, and that your partner and other loved ones will benefit from a healthier, happier, more energetic you too. Reaffirm your commitment as often as necessary and when you have a setback, get right back on track. <br /><br />2) Is your partner feeling threatened or insecure about your fitness plans? Perhaps they feel that if you get fit and look better, you will seek out another mate. If this might be going through your partner's head and causing them to offer you junk food or pout / throw a tantrum when you go to exercise, you need to reassure them, and probably more than once. Tell them you want to be around for a long, healthy life with them and that you have no plans to seek greener pastures. Now, if you ARE looking to get out of your relationship, using fitness as an exit route is not the most direct or healthiest way to go. Talk, be honest and straightforward, and go from there. <br /><br />3) Does your partner feel bad about him or herself and feel reminded of his or her own faults while you improve yourself? If this is the case, again, you need to communicate. Let them know that you need them to stop projecting their insecurities onto you and start focusing on what they need to do to feel better about themselves. Support them in whatever way you can, but as I've said before, don't nag. It doesn't work and usually only makes people feel worse and more driven to hide from their problems. <br /><br />4) If communicating just isn't working, you may need to seek professional help in the form of couples counseling (or individual counseling if your partner will not consider it). Above all, don't give up on your goals. In a healthy relationship, both parties feel free to grow and improve themselves without fear that this will destroy the connection. <br /><br />Reaching your health and fitness goals without the support of your loved ones is difficult and discouraging, but it can be done. Do what you can to get the support you need and deserve; beyond that, persevere. <br /><br />Good luck!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-82996521626484393372010-07-04T04:39:00.000-07:002010-07-04T05:12:48.084-07:00Party Time!It's the 4th of July and that means parties and picnics! Fun stuff, but deadly to diets. Fortunately, if you have a good strategy, you can get through the day without overloading yourself with stuff that makes you feel lousy. Planning ahead is key. Try these strategies to maintain your healthy intentions without feeling deprived. <br /><br />1) Plan for extra calories during your party or picnic, but don't arrive starving. Skipping breakfast and lunch so you can have an indulgent dinner just ensures you'll go crazy and eat everything in sight. Plus, your metabolism will be sluggish and less able to deal with the overload. You'll probably also feel physically crappy, which is no way to plan to enjoy a party. So eat reasonable amounts leading up to party time, especially fiber and water-rich foods like fruits and veggies to help you feel full without loading up on calories. <br /><br />2) While you're there, don't hang out next to the food. Occupy yourself with conversation or activities so you're not constantly thinking about the apple pie that's sitting over there.<br /><br />3) Before you start noshing, take a survey of what's around and ask yourself what you'd really like to eat. If you absolutely love ribs and chocolate chip cookies, go ahead and have some. Don't try to avoid them, start munching on everything else, and then give up and have a double serving of ribs and cookies anyway. Give yourself what you really want and enjoy it slowly, savoring. Then, when you're done, unless you get physically hungry again, you're done. <br /><br />4) Don't let other people guilt you into eating something you don't really want. You don't actually have to try Aunt Sally's newest lemon merengue recipe unless you really want to. If you don't, explain that you're stuffed and just couldn't enjoy it. If she pushes, ask to take some home with you, then bring it to work or wherever and give it away. <br /><br />5) Ask for support. This might be from a friend, relative or spouse who is able to be supportive without being negative. It might be someone who is also trying to be healthier and change their eating habits, or it might be someone who's already good at these things who's sympathetic to your goals. When you're feeling anxious because you're worried about overeating, or you find yourself eating the whole bag of pretzels that you don't really even want, or you just need a distraction so you can stop being bored and going back to the food table, go to your pre-arranged support person and have them listen, talk, give you a hug or whatever you need. <br /><br />6) If you're going to drink, alternate your drinks with water. This will prevent hangovers and probably have you drinking less than you otherwise would. Some alocoholic drinks are CRAZY full of calories. Certain mixed drinks can have up to 800 calories a pop!! <a href="http://caloriecount.about.com/calories-alcoholic-drinks-ic1401">Here</a> is a page for calories content of many drinks (Pay attention to the serving sizes - you're probably going to be having more than a fluid ounce of whatever you're drinking). <br /><br />7) If you go overboard, take some deep breaths, forgive yourself, and move on. It does NOT mean your day, week or whatever is ruined; it does not mean you're a failure; it does not mean you should give up. You're a human being and are going to have setbacks. Learn what you can from the experience and move on. Dwelling only causes pain and is not going to fix what has already happened. You have control only over what you choose to do in the present, so choose to laugh it off and try again. <br /><br />I hope you all have a great Independence Day!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com0tag:blogger.com,1999:blog-3970568945190130970.post-43645340665616146362010-06-30T20:22:00.000-07:002010-06-30T20:39:14.966-07:00Indulge Yourself; Be Healthier!Talk about fitness tends to be all about what you have to give up or the grueling work you have to do to get in shape. Some fitness habits seem downright indulgent though! Here are a few to think about:<br /><br />1) Get enough sleep. Adults need 6-8 hours a night to function best. Getting less not only makes you cranky and less productive; it can also hamper weight loss by depriving you of essential hormones that are released while you sleep. <br /><br />2) Get a massage. Massages can help ease muscle soreness caused by working out, assist in mitigating physical imbalances, and just help you feel healthy, full of vitality and ready to conquer the world. <br /><br />3) Eat high quality food. Fresh, juicy fruits, lean meats and veggies cooked to perfection and small amounts of dark chocolate are all good for you and delicious! Eat the best quality food you can. Your body and your taste buds will thank you. <br /><br />4) Make exercise your "you time". Yoga and tai chi are relaxing and de-stressing. Running and walking can be a stress-free, solitary time. Team sports can be a ton of fun. Whatever your preference, find something you enjoy and focus on your enjoyment while you're being physical. Exercise will stop being a task and start being something you can look forward to.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-42941714964646881342010-06-30T20:07:00.001-07:002010-06-30T20:19:00.791-07:00Who's taking care of you?One of the things I hear constantly, especially from women, is that they can't take the time to exercise, eat right or take care of themselves in general because they're too busy taking care of everyone else. Children, aging parents, needy spouses or demanding jobs always take precedence over personal needs, because as women we are supposed to be everything to everyone and if we're not, we're somehow failures. Here's the problem with this. If we take care of everyone else all the time and never get our own needs met, we are setting ourselves up for total system failure. Whether physically, mentally or emotionally, something eventually gives, no matter how strong we are. At that point, we're in no position to care for anyone else until our own lives are rebalanced. Even if you manage to give yourself enough self-care not to break down but still constantly short yourself on needs like sleep, proper nutrition and exercise, you'll never be at your best. If you're not at your best, then what you have to offer is reduced. We can take the best care of out obligations and the people in our lives when we are at our healthiest and happiest. Thus, it is ESSENTIAL that we make the time to care for ourselves. That might mean learning to say no to some obligations. It may mean asking for help sometimes. It may mean admitting that we can't be everything to everyone. At the same time, it will mean being the best versions of ourselves that we can be, making the relationships and tasks we choose to spend our time and energy on are much better than if we weren't somewhat selective. So if you want to improve your relationships, job, parenting or whatever and have been neglecting yourself to make it work, try shifting your focus and meeting some of your own needs for once. This will almost always improve everything else in your life along the way.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com2tag:blogger.com,1999:blog-3970568945190130970.post-6461592889815592462010-06-30T19:51:00.000-07:002010-06-30T20:04:13.229-07:0040 miles into the woods, 40 miles outMy boyfriend is a martial arts and kickboxing instructor and this is one of his favorite phrases. When he's talking to people who come to his class and work hard for a few weeks only to get frustrated by their lack of immediate progress, he gives them this speech. "40 miles into the woods; 40 miles out. It took you how long to get out of shape? Probably years. Don't expect to get yourself into shape in a few weeks." <br /><br />One of my personal favorite phrases is a quote from Aristotle. "We are what we repeatedly do. Excellence, then, is not an act, but a habit." So too with fitness. We can't make an epic effort for a short period of time and be fit. We have to make a sustainable effort for a long period of time. We have to be consistent. Our bodies and health will reflect our long term habits. <br /><br />So don't give up if you're only 5 miles along on your trip out of the woods. Keep going. You'll get there.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com1tag:blogger.com,1999:blog-3970568945190130970.post-13522974184406054482010-06-30T05:14:00.000-07:002010-06-30T19:45:49.828-07:00Weight Loss After MenopauseI have had lots of women in their 50s comes to me saying "I've just started gaining all this weight, and it's in my stomach now - I've never gained weight in my stomach before! And I just can't seem to lose it!" <br /><br />Weight gain at menopause freaks women out. Their bodies don't react the way they used to. It's like going through puberty all over again, but with consequences that threaten not only their self-view, but their heath and well-being. You've probably heard the bally fat contributes to diabetes, hypertension, some cancers including breast cancer and heart disease. Scary stuff! <br /><br />Hormone replacement therapy is an option some women choose to pursue, and can be helpful in many cases. But many women can't or don't want to take this step. That doesn't mean you're doomed to gain a lot of weight or feel horrible all the time. Here are some steps to take. <br /><br />1) Reduce your calories, within reason. I'm always cautioning people not to eat too little (under 1200 calories per day) because it will stall the metabolism, making your body into a fat-hoarding system. But as we age, we need fewer calories, and most women do not take this into account around the age of menopause. Take a good look at your diet and how much you're really consuming. Use a food diary to help you, and acquaint yourself with portion sizes. Even too much of something healthy can cause weight gain! You may have been able to get away with a lot of indulgences when you were younger - that doesn't mean you won't see the effects now. That doesn't mean you should never have a treat. Just plan for it and don't go overboard. Pay attention to how food makes you feel. If you feel guilty or physically sick after a treat, how much of a treat is it, really?<br /><br />There's an awesome calorie needs calculator <a href="http://www.ahealthyme.com/topic/calneed">here</a> that takes your age and activity level into account. Check what you should be getting and start adjusting if you're been getting too much (or too little!!). <br /><br />2) Women tend to exercise less as they get older, when we need it more than ever! You've got to move if you want to maintain a healthy weight past menopause. This can take the form of things you like doing, like gardening, riding your bike, walking, bowling, golfing, tai chi (try it, it's awesome!), yoga... whatever you like to do that involves moving, do more of it! Weight training will also help. Muscle burns more than fat even when you're not moving, so keeping your muscles working will help you keep the fat off. It will also help you maintain a healthy bone density. Don't worry about getting bulky. Women have to work a lot harder than men to get big muscles, and more than likely you won't be embarking on a hardcore weight training regimen. Just start doing some strength training 2-3 times a week. You should try to get in some form of exercise every day. Yes, every day, whether it's taking a walk, strength training, doing an activity you enjoy, or something more high intensity like the elliptical machine. We're made to move, so stop thinking of exercise as something you only have to do 3 times a week. Move as much as you can and learn to love what your body can do!<br /><br />3) Eat better foods. If you're limiting your calories but constantly eating crap, your body will continue to have metabolic problems, resulting in being unable to lose weight or even continuing to gain weight. So: eat lots of fruits and vegetables. Increase your fiber intake. Avoid packaged foods and foods high in fat and processed sugar. Lay off the caffeine. Drink plenty of water. <br /><br />4) Adjust your attitude. Menopause is often a time of depression, of self-doubt, of "giving up" on health and vitality. It doesn't have to be that way! Get support from family and friends and spend time every day thinking positively about your life and what you want to get from it. If necessary, get professional help from a counselor or life coach. Consider hiring a personal trainer to help you get your fitness goals on track. Reexamine what you're doing that makes you happy, or not, and start moving toward the things and behaviors that bring you joy. Happier people are healthier people, so figure out what you need to be happy, and pursue that!<br /><br />Weight gain during menopause can be frustrating and disheartening, but it can be dealt with. Take a good look at your lifestyle and make changes where needed. You've got the rest of your life to look forward to, so make it good!Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com4tag:blogger.com,1999:blog-3970568945190130970.post-78257318776248194082010-06-29T07:22:00.000-07:002010-06-29T07:50:56.136-07:00The Long HaulWhat I'm doing now is a great example of what NOT to do. I started this blog challenge on June 1st with the best of intentions which petered out around June 20th (just short of my "new habit" goal). Now that it's June 29th and I have 20 entries in June, if I want to finish I need 10 blog entries for two days. I can do it, but it won't be fun, and it probably won't be as good as it would have been if I'd done it once entry per day. I used to do this kind of thing in college all the time. In fact, I started writing papers at the last minute purposely, believing I did better work under pressure. Sometimes, I really did! Unfortunately, working under pressure all the time is not sustainable. I've had to re-learn this lesson a lot in my life, and I still have trouble keeping it straight. <br /><br />I turned 30 last Tuesday and it has me thinking a lot about the long term. Where my life is going, what I want to make of my business, my relationships, my hobbies and ambitions. I'll be starting a retirement account later today, in fact. I don't have a ton of money to put into it, but the hope is that if I put a little in every week or month for the next... well, at least 35 years, by the end I'll have something I can retire on. I've heard many, many disheartening stories about people waiting too long to start saving and never being able to retire. According to all of the financial experts, I should have started saving in my 20s. Well, I didn't, but I'm not letting that stop me from starting now. <br /><br />Where is this long ramble heading and how does it relate to fitness? Our bodies are kind of the same as retirement accounts. The more we invest in it and the longer we do so, the better off we will be throughout our lives. You might be a young person thinking about looking hot in a bikini right now, but what about when you're 70? You probably want to be able to get up the stairs at that point, right? It's never too late to start, because something is always better than nothing, but the earlier you start, the better. And your efforts need to be steady, sustainable and constant for the best results. You can't play frantic catchup and hope everything will work out ok, like going on crazy crash diets for your high school reunion and doing nothing for your health and fitness most of the time. This just doesn't help, and eventually will leave you worse off than if you hadn't done it. <br /><br />So, beyond what you want to look like or fit into next week or next month or next year, give some thought to the long haul and how your lifestyle is gong to contribute to your health in the years to come. You'll start to understand that crazy diets and unsustainable exercise programs are not going to do it. Change has to be sustainable throughout a lifetime, and for that kind of change, slow and steady wins the race.Lynda Ghttp://www.blogger.com/profile/12382838845720291973noreply@blogger.com2