Newest Prescription for better Health

I am a terrible blogger! I don't take the time to write too many articles. Or pass on what I know. I'm sure if you are reading this, you stumbled across it, or somewhere in the cyber-social-media-cloud-something, it got posted! I am old enough to NOT REALLY understand all this stuff about technology. Just enough to be dangerous. And just enough to write a blog....

Lots of information lately on how physical activity and exercise have powerful health benefits. No surprise there.

A recent article in my IDEA Fitness Journal for ACE Certified Professionals:  Studies suggest that physical activity reduces the risk of nearly three dozen harmful conditions and life-threatening diseases. I would like to share the details, but you would be onto the next thing; not that interesting! However, I will share some info that has been showing up in various places:

30 -60 minutes per day of moderate to vigorous exercise (That's 4 -7 days per week) is the best protection against Stroke, Osteoarthritis, Hypertension, Cardiovascular diseases, depression and anxiety, cognitive dysfunction, accelerated aging, digestive tract diseases, diabetes, cancer, obesity, lions and tigers and bears, oh my! (In other words, exercise is the magic prescription)...

Well, there ya go. It's not just to look pretty. It is really critical for our health, well-being and everything else. There is one more thing: Are you an office worker that has to sit at a desk all day?
Well, there is one more bit of news you need to hear. Studies have shown that although we need the prescribed exercise, you can do it in smaller portions. And getting up and doing something for ONE MINUTE per hour may help more than you think AND increase cognition, creativity and productivity in the workplace! By the end of the day, you'll have shaved 10 minutes off your prescribed exercise.
 Set your timers - get up and move!

How do you eat an elephant? ONE BITE AT A TIME!!

Do you ever feel like some projects are so overwhelming, so big or even frightening, that you get paralyzed before you even start? I have seen this happen in my business with people who say they want to build a business but never leave the starting gate; I’ve also seen this happen with individuals who want to be more active but don’t know where to start.

I started riding a bicycle again. It wasn’t really my idea; I inherited a bike from my younger son who, after college graduation, didn’t want it anymore. Then a friend encouraged me to go on rides with her. Yikes! Really? I wasn’t even sure how I felt about getting on the bike, let alone riding it for more than a few minutes. But last year, little by little, I started feeling more comfortable with it.

This year, when I got the bike out again, I didn’t know if I would have the strength and cardiovascular endurance to get to the top of our road! Now, if you live on or near me, you know what kind of road it is, so I’m not being a wimp. The road is a mile long and is a gradual incline the entire way -- no flat area to coast, no rest, just continuous peddling.

At first, I thought, no way. I won’t make it. My goal was a 6 mile round trip to and from Pineland, with a workout in between. The first day I got up the road without stopping, but had to walk up one of the other bigger hills to get to Pineland. But here’s the thing; even if I have to walk that hill several times, by the end of summer, I will bet that I can get up that hill without having to walk.

This is called, one step at a time. One bite at a time. The slight edge. It’s not that you can’t do it. It means that you may have to take it a little bit at a time. Whatever your goal -- whether it’s a business goal, a financial goal, a fitness goal; they all start with one step. Too many times I think we expect instant success! The big break! The lottery! The million dollar client! The six pack abs. Tomorrow! Life isn’t really like that. Most of us have choices everyday that will take us forward towards our goals, or backwards into mediocrity. Every little decision that seems insignificant TODAY, is not insignificant over time. Do the little things every day, and they will add up to big rewards. A good book to read is “The Slight Edge” by Jeff Olson.

And if you see a hippy woman riding a bike, give her lots of space as you pass her!! (she wobbles sometimes)…


The woman in the picture isn't me, but it is a fellow rider of a friend who is on the BIG RIDE -- a trek across America 3300 miles!!  To check out his blog, go to  https://jeffsloanbigride2013.wordpress.com/

I hate running. OK I said it. I have a lot of friends who are runners, so don't hate me. I used to run when I was in my 20s; I grew up dancing (ballet) but after college, I knew I had to keep physically fit especially after securing the dreaded "desk" job. So I ran. And never liked it.

So what makes me think I'll like it now? Hmm, nothing. Except this: My aerobics class isn't enough cardio, walking is great, but maybe not quite enough. And I really want to lose weight.

So....I started running mailbox to mailbox. Even for 5 or 10 minutes at a time, with walking in-between. And I started eating kale and spinach salads.

So far, it's helping. Adding just 2 extra days to my weekly 3 day a week aerobics class  (which is actually 20 minutes of cardio and 30 minutes of strength training) I have noticed it's easier to lose weight. So while you may not see me sign up for the 5K races, I am always trying to improve my own performance! (and someday look like the lady above???)

Here's a great salad dressing for your spinach salad:

1/3 cup olive oil

3 tablespoons of red wine vinegar

1 1/2 teas sugar (no, I use stevia)

1 1/2 teaspoons of mustard

1 clove garlic

1/2 teaspoon salt

pepper to taste

Mix together and pour over fresh organic spinach mixed with cut up apple and walnuts. Yum!

Winter Blues

Ah...the winter blues. The time of the year that I could really dig into some movies, popcorn, pizza, wine, football junk food (even though I can do without the football)... I continue to teach my exercise class. (Thank goodness for all you great women out there that join me 3 times a week. I know you think I'm doing it for you, but I need you as much as you need me). And I'm loving the Zumba type dances we are doing. I thought this picture says it all....Hang in there, spring is around the corner (somewhere).

Well, if we can't laugh at ourselves, then life has gotten too serious!

The Truth about Flat Abs

 

Over the years, I have had students come to me with that one problem spot: How do I get rid of the belly pooch? I eat right, I do all the ab exercises and I still don't have the flat abs that I want. (Well, I'm right there with you! I got more in my belly than I like too!)

But....what to do? Well, let's dispel some myths: It is still showing up on the magazine covers: "Blast that belly fat with 5 exercises a day!" or "Eat this one vegetable and watch your belly fat melt!" etc. You cannot work on one area in your body and make it thinner. It's called the "spot reduction" myth and it has been around forever. Having said that, what can you do to obtain the best abs possible? You probably already know the answer:

Cardio Exercise Regularly (5-6 times a week)
Strength Training (for the whole body)
Eat Healthy (unprocessed, nutrient dense foods)

There is nothing wrong with body sculpting (or strength training) to get well defined muscles. However, in order to see those muscles, you must reduce that fat around them. Cardio exercise and strength training will help reduce the fat by revving up your metabolism. Cardio (running, swimming,dancing, biking, etc) helps you burn more calories, even hours after you are done working out. Strength training (that is lifting weights) builds muscle  - and guess what? The more muscle you have, the more calories your body needs to maintain that muscle. So it just makes sense that you will be able to burn fat.
Reducing your calorie intake is the third element. Keep track of what you eat by writing it down or use one of the online fitness trackers, like www.myfitnesspal.com. Make sure as you reduce your intake that you pick nutrient dense, whole foods.

So one more thing about those abs. Most of us will never see those six-pack abs. Chances are you would have to be unhealthy thin in order to come close. Genetics play a role in what shape our body is. I, for one, have always been curvy - even when I was in my 20s. Be healthy, but embrace the fact that (and to quote Lady GaGa)...Baby, You Were Born this Way!!