Tuesday, October 28, 2008

'Rope-a-dope' to Help You Cope...


By Ron McDonald Jr., CPT

I guess it is safe to say that we all have experienced - one of those days. Yeah, you know the days where nothing is going your way and you are just totally PO'd and ready to __(fill-in-the-blank)__. Hopefully you don't subscribe to the methods used at the Post Office. If so then maybe some exercise in form of boxing might be the better prescription for you.

What most people are not aware of is that exercise is a great way to manage stress. It helps take your mind off of the many things in our lives that can bring us down. Exercise improves mental health, emotion, and mood. The National Institute of Mental Health recognizes exercise as a valid treatment for anxiety and depression. Exercise conditions us to better cope with stressors.

The fun exercise activity I recommend for managing stress is boxing. Boxing is a great exercise activity to help relieve stress. Boxing is one of the best sports for countering and managing stress, in my opinion. The combination of strength training and aerobic work provides the best of both worlds in terms of getting the muscles pumped and stimulating the cardiovascular system which improve your mental well-being. Boxing (crazy as it seems) enhances your ability to relax, which can help you to stay calm and poised under daily pressure. In addition the added benefit of getting in great shape, building confidence, self-empowerment, and practical self defense. Boxing is one of the best stress management tools. A recent article in the Washington Post stated that, " ...some studies suggest exercise works as well as medication to reduce symptoms of depression and anxiety, and the effects last longer." Using boxing as your coping method can give new meaning to the old saying "take 2... take 1-2... and call me in the morning".

What exercise or activities do use to manage stress?

If your in the Washington area come join us for Boxing Boot Camp every Tuesday and Thursday night (7:30pm) at World Gym Laurel in Laurel, Maryland.

Even if you don't feel you can "float like a butterfly and sting like a bee".

Be Well.

***

Monday, October 13, 2008

Between the Ears...


By Ron McDonald Jr., CPT

"The greatest discovery of my generation is that man can alter his life simply by altering his attitude of mind" ~ William James

They say when it comes to accomplishing most things in your life, it becomes attainable and possible the day you set your mind to it. Simply put the biggest change we all need to make comes from between the ears - that is your mind. Most of us forget about the muscle between our ears. Well technically its not a muscle, but it can be exercised.

I personally think what really seems to hold many people back in their efforts to reach their fitness goals - is their mindset. If you have already made your mind up that you will fail or that is just too hard, guess what will happen? The real change comes from within. To reach your fitness or overall health goals, the change has to come from within first. You have to really begin to do what you have to do today, so that you can do what you want to do tomorrow. Not to over simplify it - I understand how hard "change" really is - I believe its one of the hardest things we will all face in our lives. However I am also can testify that it can be done. I am a witness.

According the theory of the Betari Box Model (the below image). Your attitude affects your behavior, which affects your attitude in continuing cycle.



So by implementing the appropriate attitude, you are taking full responsibility for your destiny, which in turn affects your behavior. Being healthy is about taking responsibility for your life. Creating new attitudes and habits toward healthy living require a daily practice - let me say that again - a daily practice of impressing your vision and goals into your mind. So if you want to be healthy then "Be Healthy". If you want to be fit then "Be Fit". The real exercise starts in your mind.

"Make Up Your Mind; To Make Up Your Body"®



Join the Mind & Muscle Fitness Community. This is your place to share videos, photos, experiences, and new ideas about how you maintain your fitness and health.

Join the movement now and get your own profile page with unlimited media uploads. In addition to participate in or create a discussion where you can share and learn something new things in your quest for a healthy lifestyle. It’s free and easy.



Be Well.
***

Friday, October 3, 2008

MMF Fitness Quiz #1


By Ron McDonald Jr., CPT

Pop Quiz! Oh oh... did you study the night before? In the world of fitness and nutrition there are a lot misunderstandings and misconceptions. Here is a little quiz to see how much you understand or thought you understood. Don't be scared its all about learning. My goal is to educate becuase "Knowledge is power". Answer the questions below to see where you measure up. Submit answers here.

1.) The body’s first choice for fuel is:

  • Stored fat
  • Stored glucose
  • Stored protein
  • None of the above

2.) The most healthy way to decrease body-fat is:

  • Liposuction
  • Creating negative energy balance
  • Drop daily calories intake below 800 calories a day
  • Getting in the sauna

3.) The primary fuel during weight training is:

  • Fat and Water
  • Vitamins and minerals
  • Glucose
  • Protein

4.) Vitamins supply energy:

  • True
  • False

5.) Carbohydrates have more calories per gram than Fat:

  • True
  • False

So how do you think you did? To find out more and discuss more on the topic of fitness and nutrition join the Mind & Muscle Fitness Community. This is your place to share videos, photos, experiences, and new ideas about how you maintain your fitness and health.

Join the movement now and get your own profile page with unlimited media uploads. In addition to participate in or create a discussion where you can share and learn something new things in your quest for a healthy lifestyle.

It’s free and easy.

Quiz answers and explanations will be in the Mind & Muscle Fitness Community Message Board. Keep a look out.



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.