Posts filed under 'Fitness'
November 11th, 2009
Is a donut good for you? Most folks would say of course not, and I would agree. But what if that donut is a gift from your teenage son who got up early on his day off school, walked to the donut shop bringing home donuts for himself, his brother and his mama?
I would say a sweet kid who brings his mom a sweet treat is definitely a good thing.
We need to watch our eating habits and donuts should not be a part of a daily diet. We also need to ENJOY that occasional pleasure.
If you take care of yourself, your whole self, you know that food is not just fuel; it is to be enjoyed. If you maintain regular good habits, you can have a so-called guilty pleasure once in a while. Just skip the guilt. But don’t skip the workout.
Establishing healthy eating habits and a workout routine create a lifestyle where you can savor good food. No, a donut is not good food, but I can eat one and not beat myself up about it. I know I will go to my workout class tonight (Rockford Academy UBC class – check it out; tonight is wine night too.) I know I rarely eat donuts and one will not be the end of me. I also know that life is meant to be enjoyed.
Healthy lifestyle is not a strict regimented joyless place. If all you do is count your steps and count your calories, are you truly living life? The idea is to live longer, live healthier, live happier. So indulge once in a while and do not feel bad about it. The sky won’t fall, you won’t gain ten pounds, and the Fitness Police will not arrest you.
Maintaining an overall healthy ATTITUDE is really what is good for you. Excuse me while I wipe the sugar off my lips.
November 4th, 2009
A 35-mile crack in the Ethiopian desert has made headlines that a new ocean will form. Hmm. When I was in school, I had learned there were four oceans. (If a new ocean does indeed happen, who gets to name it?) I had also learned that our solar system had nine planets. Scientists have now demoted Pluto from planet status. Hmm. Students of geography also know that countries change names and boundaries too. The lesson here? Things change.
Whether we like it or not, or whether we agree with it or not, life is ever evolving. Life around us and life within us. I venture to say that our inner evolution is more important than global happenings, but we’ll save that for a cocktail party debate. Drinks, anyone?
We need to be a participant in our outer world. We also need to be aware that we too are here to change and to grow. We need to face and embrace the change in our own personal status. I was a young girl, then a young mother, now a not-so-young woman with two teenagers. Do I want to go back? No. Do I want to fast-forward into the future? No.
The most important thing we can do is to learn to be alive in the here and now. The me that I am today is not the same me that I was a year ago. I have had experiences, good and bad, that shape me. Every day, every month, every year, we are continually affected by our outer relationships. How we handle them is the inner growth.
Some people adopt a negative spin. If you think the world sucks, then your world will. If you think life ain’t so bad, your world will be considerably brighter. Clothes do not make the man. Attitude does. And it takes honing and toning.
Maybe you are naturally a glass half-full kind of person. Most of us have to make the choice to see the positive. But what a difference it makes. Take one week and choose to see the positive. Take one week and every time you start to complain, stop yourself. Take one week and focus on all the good in your world - inner and outer.
My money says you will see and feel a difference. We can marvel. We can appreciate. Some days, we can simply take a deep breath and trudge on. I know people who eat right and exercise, but neglect the inner self. They take care of the body to look good, but what about working out the soul to feel good? Isn’t feeling good the real goal?
Take the one week attitude adjustment challenge. I promise you, when you take care of your inner health, it makes the diet and exercise come easier too. If planets and oceans can change, we can too.
www.kellyepperson.com
October 28th, 2009
I know there is such a thing as Random Acts of Kindness Day; maybe Oprah made it up. I also know every day is a random act of kindness day. If you look for the good (or bad) in people, you surely will find it. (Abe Lincoln made that one up.) It all comes down to choice. My attitude is always my choice regardless of the circumstances I find myself in. After waiting in line for an hour at the rental car place, a lot of people were cranky. I was not thrilled to be standing there either, but complaining would not make the line move faster. They passed out water bottles and remained cheerful behind the counter. When it was finally my turn, I could have been surly like the guy ahead of me had been. I chose to be pleasant. The rental guy commented my birthday was the same as his and he upgraded me to a Mustang convertible for no charge. Score one for kindness.
Kindness begets kindness and trust begets trust. If you face each day with “the world is out to get me” attitude, it most likely will seem to be a dreary and evil place. If this is the only life I get, why would I want to waste time being so negative. What’s the point? Where is there any benefit in that? I’m not the only one who believes people are trustworthy. I went through the Beefaroo drive-thru yesterday (for soup - I am getting healthy after all)(but wow, passing up those fries truly is a test of will power). When I got to the window, I realized my wallet was not with me. I simply said to cancel my order since I had no money. The gal said, “Take the soup. Can you come back later today and pay for it?”
I was stunned. This is not Mayberry. They do not know me personally at the fast food joint. But I was delighted to have a hot bowl of soup on a rainy day and I did indeed return to pay my $3.31. The cashier who accepted my payment simply smiled when I told her how happily surprised I was. She said, “Everyone that happens to, they always come back and pay.”
If you look for the good in people, you surely will find it.
October 27th, 2009
Exercise support is a key to success. There is no question that making lifestyle changes is difficult and the path to a healthy life isn’t the same for everyone. According to the CDC less than 20% of exercisers typically stay with a plan long enough to reap any health benefits. It’s not that people won’t give it a try, because they do - over and over again. It’s just that the ability to stick with exercise is less likely unless and until it becomes part of a daily routine. This is where a wellness coach comes in. It’s amazing that we’ll commit to an agreed upon meeting time to exercise, but we’re less likely to just do it for yourselves or by ourselves. Wellness coaches, like The Coach Approach program at the local YMCA, work with you one-on-one and personalize a plan based on your needs and your current lifestyle. An assessment gives you a starting point. An agreed-upon program gets you committed. And the follow-up meetings not only offer continued motivation, but are a chance to celebrate your successes. Getting started and sticking with an exercise routine can help reduce fatigue, increase energy levels, improve moods, and ward off diseases. So if you won’t do it alone, consider a wellness coach. Call your local YMCA for details.
Roger Shrum gives a great testimony, “Two years ago I was an overweight couch potato. Now, after having graduated from the YMCA’s Coach Approach program, exercise has become a regular part of my lifestyle. The program eliminated my fear of how to get started and helped me set personal fitness goals with the guidance of a fitness expert. Today I’m 70 pounds lighter and can truly say that I enjoy my workout sessions.”
September 29th, 2009
We have 640 muscles in our body, and we use 300 of those muscles when we are standing. Our thigh muscles are an important set of muscles. Use this exercise not for spot reduction but as a part of your overall strength training workout. Remember to target your upper body, your core and your lower body.
BEGINNING POSITION: This exercise is a floor exercise starting with your left hip on the floor, left arm under your head. Your right leg is bent. Your right foot is flat on the floor behind your left knee. Place your right hand flat on the floor and feel free to use your right hand for balance. Your right hip will face the ceiling.
Check Your Posture: Your ears, shoulders and hips should be in a perfect line. Your right hip will face the ceiling. Abdominals are tucked in to protect the back.
SAMPLE EXERCISE 1: BODY WEIGHT ONLY TO BEGIN
Begin this exercise with no added weight. We will add resistance later in two other sample exercises.
Slowly lift your left leg off the floor.
SAMPLE EXERCISE 2A: PROGRESSION 1 – ADD 9 LBS OF RESISTANCE WITH THE BODY BAR®
Place one end of the body bar resting on the inside of your left foot. Rest the other end of the body bar on the floor; use your right hand to stabilize the fitness tool.
Slowly lift your left leg and your 9 lb Body Bar® off the floor. Return your left foot slowly to the floor. Lift and lower in a slow controlled movement. Repeat and then switch legs.
SAMPLE EXERICSE 2B: PROGRESSION 2 – MOVE UP TO 12 LB BODY BAR®Same as above simply replace your fitness tool with a 12 lb Body Bar®.
SAMPLE EXERCISE 3: ALTERNATIVE PROGRESSION
Move the Body Bar® further 6-10” down toward your feet, extending the fitness tool beyond your foot. As you do this, your foot will be leveraged for more weight and thus more resistance.
SAMPLE EXERCISE 4: ALTERNATIVE PROGRESSION
While your leg is lifted hold and pulse for a count of three at the end of each set of repetitions.
REPETITIONS & SWITCH LEGS: Lift and lower for a repetition of 5-12, working up to 3 sets, alternating legs. Remember this should be a slow and controlled movement. Your goal is to build your muscles and thus you are seeking to work until your muscles are fatigued.
TIP: Remember to breathe deeply, in through the nose, hold and out through the mouth. Your muscles need water and oxygen. The deep breathing helps your lungs grow stronger but also sends oxygen to your muscles.
EXPOSE THE MYTH: Remember, spot reduction does not work. A good fitness program is nutrition, cardio and strength. Seek to build muscle in all three areas of the body – upper body, lower body and core.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 22nd, 2009
12 Steps Thin Healthy People Do
Being “thin” is society’s goal. Being “fit and healthy” should be our goal. Some of the common items, thin people do contribute substantially to the health of our body. Never sacrifice your health for appearances. You need to feel good inside. Take a look at 12 different life style changes that you can easily make which may help you feel better and more energized. Keep the weight under control, but the first priority is always health and fitness.
1. Thin people plan their snacks and they are healthy whole foods, nuts, fruits, vegetables. I know you have heard this one before, please read on.
2. Thin people manage their snacks – no bags allowed. Thin people always use a bowl or plate in order to actively manage portion control. Never eat directly out of the bag. First you need to see what you are eating. Second you need to know how much you are eating. Thirdly, more dirty dishes will remind you of the number of food items you consume. Important note, if you do not do dishes at all – you may need to skip this one to keep your marriage. Marriage harmony will over ride this mandate.
3. Thin people use smaller bowls and plates in order to manage portion control. Throw out those gigantic cereal bowls if it will help you with portion control. I just recently purchase special small bowls for ice cream and sorbet. I don’t feel like I am depriving myself because the scoops look grand in comparison to the new smaller sized dish ware.
4. Thin people manage their blood sugar level. They plan on eating throughout the day rather than be ravishingly hungry at lunch or dinner time. Yes, for those that skip breakfast, please reconsider your habits.
5. Thin people think thin. They recognize the emotional ties to the bag of salty high calorie snacks. They fight that urge with positive thoughts and activities.
Dr. Oz said that major life traumas can add up to 32 years of age to our bodies. If you have experienced the loss of a loved one, loss of a job, financial problems, you know the pain can feel like 32 years! But he went on to say, the support of close friends and family can mitigate that age. Hold onto your hats, this one is big – up to 98% reduction. The morale of the story here, is when traumas hit and they will hit all of us – none of us are immune, call upon your support network. When I moved away from my best friend, I allowed myself a hefty telephone bill. It was cheaper than gasoline – even back then, and much healthier to my waistline. We still hog the telephone for sometimes hours at a time but that is a small indulgence compared to the emotions being poured into a tub of ice cream, bag of cookies, or a bag of those delicious salty things commonly called snacks.
6. Thin people stay away from salt. This is very critical IF you have high blood pressure. My heart doctor at Mayor Clinic advised to forever throw the salt shaker away. The doctor detailed, I could have the fries with the salt already on them but no additional salt. Yes, I have to admit I stray on occasion. I love salt on a salad, water melon, apples, and hard boiled eggs. But I mandate myself to only use salt as a special treat.
For more information about limiting salt intake see: http://www.americanheart.org/presenter.jhtml?identifier=336
7. Thin people move. They take the stairs. Get up and stretch while sitting at the computer for hours. Plan family activities that move – walking, biking, tennis, swim fitness, etc… Oops, this has nothing to do with eating – well, this fitness professional has to stray off to her area – doesn’t she?
8. Thin people chew their food. Lawrence Biscontini, an exceptional fitness professional, recommends to eat “mindfully and in silence chew our food at least 25 times.” Try eating in silence with less distractions and less conversation, focus upon the taste of the food. Take time to pause, ”close your eyes and OPEN your TASTE buds!” For more exceptional recommendations from Mr. Biscontini, see www.findlawrence.com.
9. Thin people don’t multi-task when eating. Remember we always need to be present. There are times to multi-task, and eating is not one of them. Yes, this is my biggest stumbling block – I love to eat in front of the computer or television. Make it a new routine, even when eating alone, clear the table and sit. Music is ok, but no magazines, no books, no computer and no television.
10. Thin people eat in courses. At every meal try to add a separate course preferable of fruits and vegetables. A great extra course to add for lunch and for dinner is of course a salad. If you are in a hurry as most of are, trying buying apples and eating an apple 30 minutes before your main meal. They say you will consume 15% less food. And of course, always include water with your meals. Drinking water is critical.
11. Thin people drink more water. And of course, always include water with your meals. Drinking water is critical. Remember our muscle is made of 75% water!
12. Thin people learn their vitamins & minerals. They listen to their body’s needs. Listen to your body. Is your hair dull? Nails splitting? Feel tired? The pharmacist is a great source of knowledge. Start with a real professional before you try the internet research. And change your diet accordingly or add a vitamin supplement. Sufficient vitamins and minerals will ensure that your body will operate at optimal capacity. Thin is not good unless it is also a healthy thin, be sure to monitor your vitamins and minerals.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 22nd, 2009
Lunges, Stairs and Steps - Oh My! How to Protect the Knees
Targeting the hamstrings, glutes and thighs is an objective of many lower body exercises. Several great movements exist but which exercises are best for you can be customized by a personal trainer. For many of my clients who are now beginning to fight both age and accompanying ailments, lunges are not the best exercise.
Often I leave lunges for the more athletic and younger clientele. Why? Stairs and the use of aerobic steps have less impact upon the knees in comparison to the lunges. In addition, stairs and steps are functional movements and readily provide the client a clear baseline to self evaluate their progress in their physical fitness development.Stairs and aerobic steps exercises recruit the quadriceps (the large muscle on the front of the thigh), hamstrings (muscles on the back of the leg behind the thigh and the knee) and the glutes (ala our “buttock “muscles) just as effectively as lunges but may prove safer for you and/or your clientele.
The armour that protects our knees is these three muscle groups with the quadriceps being the biggest contributor. Research has proven that we will loose cartilage in our knees quicker when we have less muscle. Muscle atrophy (a decrease in our muscle mass which is very common as we age) contributes significantly to the painful condition of loosing cartilage in our knees. Cartilage is the protective tissue that is stiff yet flexible and protects the knees and other joints. Osteoarthritis is the failure of this protective tissue, a breakdown of cartilage results in arthritis pain. So you can see that muscle protects your joints by preserving the cartilage that services your joints.
While many people including myself initially avoid knee exercises (including stairs, and squats and lunges) because of the pain derived from the knees, for many this is the very wrong thing to do. I, myself am a perfect example. I have found when I strengthen my quadriceps through the use of exercises such as stairs or steps, my thighs are firmer but more importantly my knees are happier. So build your armour, protect your knees, and add stairs and aerobic steps to your workout routine.
SAFETY TIP:When performing lunges or water aerobics or many other exercise, use the entire foot not just the balls of the foot. If we use only the ball of our foot we tend to place more pressure upon the knee.Always consult your physician before beginning a new exercise routine. Ask specifically about exercise movements and detail your ailments for the best exercise prescription possible.
CUES:
- Breathe deeply. In through the nose, hold and out through the mouth. Your exhale should be twice as long as your inhale. So if you inhale for 2, exhale for a count of 4; inhale for 3, exhale for a count of 6, etc…Work on building your deep breathing.
- Keep Hydrated. Our muscles are made of 75% of water. Drink plenty of fluids, before after and especially during your exercise.
- Watch your posture. Chin should be level, shoulders back, abdominals are tight.
FOR INHERENT WEAKNESS: I have an inherent weakness in my legs – specifically my quadriceps. In addition to the body weight and multi - joint exercises of stairs and steps, I must use machines for higher resistance and isolation of the quadricep and hamstring muscles. My two favorite machines are the seated leg press and what Life Fitness calls the “Glute” which actually works target tones my weakest muscles - and my largest muscles - my glutes, my hamstrings and my quadriceps. I prefer the Glute machine because my ankles are not tied to cables, yet I can put more weight and specially isolate my leg muscles. For more information see: http://us.commercial.lifefitness.com/content.cfm/glute
Caution: Consult your physician before beginning a strength training program, especially if you have been inactive or have any health conditions.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 22nd, 2009
If we all were fit and healthy?
If we were prescribed exercise/physical therapy both before and after surgery?
If all prescription drugs accompanied a prescription for exercise?
If diabetes, heart disease, and cancer were almost annihilated?
If hospital patients had planned movement/exercise every single day of their hospital stay?
If the only war we actively fought was sedentary sickness?
If both physical and mental ailments were a rare event?
Wouldn’t it be Wonderful If….
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
September 22nd, 2009
Water exercise is wise. Water exercise is low impact, efficient, heart happy and fun! Ok, finally the secret is out. And water exercise now offers a variety of different exercise programs from full immersion swimming, to water Zumba to Ai Chi to kick boxing and my personal favorite water calisthenics. The possibilities are almost endless.
I love watching my client’s faces as they enter the warm water. You can visually see the pain relief. One of my clients stated she would be perfectly fine if she could just walk around with a bubble of water around her! The warm water is very comforting. But the great qualities of water don’t end there. One of the deceiving things about water exercise is that it is so kind to the body and yet it is very effective.
Exercise in the water is efficient because it offers a higher level of resistance than land exercise. I have heard but cannot document that water walking for 10 minutes is equal to 20 minutes on land. If you have tried water walking you would understand they are not overstating the results.The best part of the water for me is not those two great attributes but the fact that our resting heart rate actually is lower by 12-15 beats per minutes. For a person who had open heart surgery when she was 14, and constantly fights for her endurance, this is the magic of the water which I love. You see, I still have a heart murmur and the lower heart rate while in the water allows me to do more without feeling the strain upon my heart.
Low impact in the water is not always beneficial for people such as myself who have knee problems. My legs need resistance. The water offers wonderful resistance for my core and my upper body but my quadriceps and my hamstrings need more resistance to build muscle. It is muscle that protects our joints. The best of both worlds is water exercise for the core and upper body and land training for the large muscles of the legs such as the quadriceps (the muscles on the front of the leg) and hamstrings (the muscles on the back of the leg).
Lastly, water exercise is fun! Exercising in the water with friends is a great social experience. A famous doctor has detailed that traumatic events in our life add years to our life – often up to 3 decades of real age! Life traumas such as job loss, injury, illness, death make us decades older than our biological years. That is the bad news, the good news is we can mitigate over 90% of those added years by creating and leaning upon a strong social network of friends and family. This last point is an important one for all club owners especially wellness centers. Many clients attend fitness classes not just for the physical health benefits but also for the psychological benefits of meeting, greeting and connecting with others. They love talking about their grandchildren, and the local events, making new friends and getting reacquainted with old friends.
Beyond all these great reasons for fitness right in the swimming pool, the greatest reason has not yet been mentioned. Swim fitness is a great equalizer and allows all family members to experience a healthy and fun exercise program. I found it interesting that Bill Gates and his family have a swim night every week at their home. One of the richest men in the world knows firsthand the wonderful qualities of water. I am thrilled with the arrival of movie night with the now commonplace Flick and Float at most municipal pool sites. Nothing thrills me more than to see three generations of a family swimming together! To me that is very special. Swim fitness is for all family members, it is an unparalleled family experience because there is just so much to offer!
Water exercise is wise!
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
© 2009 Copyright Kelly Engaldo
September 22nd, 2009
Homes with multiple gables, cable knit sweaters, interior designs with multiple textures, all of these items are complex and beautiful tapestries. A beautiful scene is a tapestry of leaves, soil/sand, blue sky and the movement of water. Fall is nature’s grandest display of tapestry with the vibrant color displays of orange, reds, browns combined with the beautiful and multitude shades of green.
The tapestries of our lives are enriched with multiple activities from work to play to family and friends, cultural events, media and natural wonders.
The tapestry of our body is built upon the interweaving of cardio, muscle strength, muscle flexibility, nutrition and mental focus.
A healthy body like a gabled home, a cable knit sweater or a well designed room with multiple textures looks good. But more importantly, a healthy body feels good.
Our goal should not be to look like the body builders, the movie stars, but to feel good. Our goals should be to feel strong, to feel healthy. My grandfather used to say, if you have your health you have everything. And yes, he stated this quote before and after his stroke. He exercised every day and while he was prone to being diabetic from his love of food with a special fondness for sweets, he successfully fought that horrific disease for decades of his life with daily exercise (and a canine companion that mandated that he exercise daily helped tremendously too!).
The human body is a complex tapestry of muscle, ligaments, joints and organs. We have 640 muscles in our body. When we stand we use 300 muscles. Doesn’t that tell us the importance of our muscles to our daily lives?
To feel good, from just exercise, is the sexiest drug we have in our tool box in life. The tapestry of a healthy human body is sexy.
My goal is to increase your understanding of fitness, make it simple and fun and increase your quality of life. If you found this helpful and motivational, please share with your friends. Feel free to publish it on your blog or website (please don’t forget to mention the original source wwww.HealthyRockford.com). Kelly@AmericanSonProducts.com
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