Thursday, April 24, 2008

Can You See Clearly?



"Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world"

Is your vision blurry? Are you not able to see the possibilities of your actions? Maybe you just need to re-focus. May you just need some Windex to clean the window your looking through. In the wacky world of fitness I often encounter a lot of individuals who desire to be more healthy or fit, but lack a clear vision on how to get there. Part of my job other than making you sweat and breathe hard is to help you see a clearer path to your destination, in addition to helping you focus and enjoy the journey and accomplishments along the way.

When your overly determined to reach your goals focusing only on the destination and the end result, it can kind of blur your vision of fruits along the way. Yeah, of course you want to lose weight (excess body fat) and have a flat tummy. I know you got plans to hit the beach in hopes of turning heads. But if you concentrate only on the end result or worry about how fast you'll achieve it, you will be missing the opportunity to make the changes you need to make now. In addition enjoying and reveling in all your achievements you make up to this point. 3 months ago you couldn't do 20 squats. 6 months ago you couldn't do 1 push up now your doing 15. A year ago you weren't exercising daily or eating healthier foods. See weight loss or specifically living a healthy lifestyle isn't all about the actual weight loss. I find that is more about what you did you get there, what you learned about yourself and moreover what you will do to stay there. Its about having a clear vision, being empowered, and taking back control.

Keep your vision clear by focusing on what you can do now. Dealing with "now" will have more impact in helping you achieve all that you desire. Revel in all the successes that you have had up to this point and keep your vision clear so you see the many accomplishments on there way.

***


On a another note in reference to vision and sight on a large scale. I am working with the Unite for Sight® a 501(c)(3) non-profit organization and Valerie Moore in their effort to provide vision care to those in need in America and developing countries in Africa and Asia. They will be traveling to Accra, Ghana to provide vision services to improve eye health and prevent blindness. The facts are devastating.

  • Those who are blind in Africa have a four times higher mortality rates.
  • 60-80% of children who become blind die within 1-2 year.
  • 1 child becomes blind every minute from diseases such as measles, congenital rubella, meningitis, premature birth, and vitamin A deficiency
If you agree with me that gift of sight is a very important piece to living a healthy, productive, and active life, then show your support by making a comfortable donation to Unite for Sight. For more information you can visit the Unite for Sight website or contact Valerie Moore directly.

What side of history do you want to be on? I want be on be the side that helped. What say you?

Be Well.

***

Sunday, April 20, 2008

Exercise of the Week: Body Bridge


Beginning Position
Begin in prone (face down) position on floor or mat with palms in facing each other while on forearms.

Movement

  1. Raise hips and torso off the ground with toes and forms.
  2. Hold position drawing in abdominal muscles.


Image courtesy of Fitness Generator

Safety Points

  • Keep spine in neutral position maintaining straight line from ears to ankles.
  • Do not hold breathe, continue controlled breathing throughout exercise.
  • Progress by holding for 15, 30, 45, or 60 seconds.

Target
This is a great exercise, challenging the all the core musculature.

Add this exercise to your workout program this week.

Let us know how you did.

Be Well

***

Thursday, April 17, 2008

Nutrition Tip #2 - Eat a Rainbow


By Rono - ISSA-CFT, WITS-CPT

One of the keys to optimal nutrition and health is to "eat a rainbow" that is where the pot of gold is. Yeah, yeah I know you can't eat a real rainbow. What I am referring to is by eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits.

The colors in fruits and vegetable cells are called "phytonutrients", which are basically plant nutrients. Fruits and veggies are a very important component to overall health as they are whole foods that were created by nature. By consuming fruit and vegetables you are guaranteed to get a diverse amount of essential vitamins and minerals.

Here is a short list of fruits and veggies categorized by color that you should include in your daily diet. Kudos and good for you if you are already.

Red
Apples, Cherries, Cranberries, Pink Grapefruit, Rasberries, Red Bell Peppers, Beets, Tomatos, and Pomergrante.

Orange / Yellow
Apricots, cantaloupe, carrots, lemon, oranges, nectarines, sweet potatos, corn, mangoes, and squash.

Green
Broccoli, celery, artichokes, asparagus, cucumbers, green apples, honeydew, avacodos, brussel sprouts, and zucchini.

Blue / Purple
Eggplant, plums, grapes, blueberries, prunes, and raisins.

White
Bananas, cauliflower, dates, garlic, ginger, mushrooms, onions, potatos, and white corn.

Recommendation
Eat minimum of 2-3 God-made colored food at each meal, snack included. Eat a rainbow often. Every meal should include fruits and vegetables because of their fiber and nutrient densities. So make every meal a rainbow. If your meal is colorless, add some color with fruits and veggies.

Be Well.

***

Wednesday, April 9, 2008

I Don't Have Enough Time...


By Rono - ISSA-CFT, WITS-CPT

Here we go again. One of the biggest roadblocks I hear from people is "I don't have enough time to exercise". When I hear that I usually follow up with the question - "well how much time do you have?" If you know how much you don't have, you definitely know how much you have. I find it rather humorous as these statements make the assumption that some people do have enough time. Last time I checked there wasn't anyone with a monopoly on time. Time escapes us all, and there are no refunds, rebates, or lay-aways on "time". The truth is nobody has enough time. We are all busy in our own lives and responsibilities. Health should be one of those responsibilities. There will always be something demanding our time, but the bottom line is we choose what dominates our time. Its all comes down to a choice.

The way I see it you only have two choices:

  1. Waste time
  2. Make time
Which do you choose? When it comes to you health, I believe you should make time for it. Funny thing is by being in better health you will be slowing down the process of time. Barring any accidents or unforeseen circumstances the way to live longer is to stay healthy. The common misconception about getting daily exercise is that most think that the recommended 1 hour a day, means all at one time. That 1 hour can be split up into numerous times throughout the day based on your schedule.

So for those who find that time is the reason they can't commit to daily exercise I provide for you:


The "I Don't Have Time to Workout" Workout



Instructions:
Perform the above exercises in order for prescribed number of repetitions or time depending on your fitness level. Each exercised is followed by 15 seconds of rest before continuing to the next exercise. Repeat for 3-4 cycles. Total exercise time = 9 minutes.

If you don't have 9 minutes to dedicate to your health please let me know.

Be Well.

***

Thursday, April 3, 2008

"Take Me Out" at a Ball game?


By Rono - ISSA-CFT, WITS-CPT

I was reading a article on the Washington Post website, in reference to the opening of the Washington Nationals new stadium and the many choices of food available at the concessions. What really blew my mind was the extremely unhealthy food that is available to the many patrons of baseball games and many other sporting events. This gives new meaning to the words in the popular baseball song - "take me out to a ballgame...". From what I am seeing it looks like their trying to "take you OUT" at the ballgame.

It just simply blows my mind that with the growing rate of obesity and morbid obesity from children to adults within our society due to our eating habits and daily lifestyles, that we keep going down this same road. You would think that as a society we would be moving far far away from the common staple of huge burgers, hot dogs, cheese fries, and breaded chicken fingers as quality food. I don't know but sounds like a conspiracy to me - as if the pharmaceutical companies and the vendors of this cardiovascular heart disease(CVD) causing food are working together. I really don't want to believe that, but its hard not too. The fact is that eating foods of this caliber over and over daily throughout your life will positively have an adverse effect on your overall health.

Some the food choices available at this new stadium and many other stadiums are chicken wings, a curly pretzel in the shape of a"W" [should stand for "watchout"], a potato knish, and chilli mac just to name a few. For some examples of what I am refering to, check out some of the famous Seventh Inning Munchies. Don't be suprised if you can't find the nutritional facts. For my all-time favorite example of the problem checkout the donut burger available at a minor league baseball games in Illinois.

In order to live a healthy lifestyle and achieve your fitness goals, foods like the many available at most stadiums around the country should be avoided like the plague. Don't get me wrong you can have a treat every once in a while in moderation, but some foods should never be eaten, or even sold to be frank.

Next time you plan on going to a game to see the Washington Nationals or any other team, you may want to pack a healthy snack. The chances of you finding something not laden with calories, sugar, sodium, saturated fat, and trans fat will be - how should I put this - a "fat chance".

Whats your opinion? Express yourself and leave a comment.

Be Well.

***

This web site and its content does not provide medical advice and does not direct that you undertake any specific exercise or fitness regimen. You must consult a physician before undertaking any activity described in this web site.