PT Expert

The Last Motivational Health Article You May Ever Read

2012-02-06T09:34:00.000-08:00

Every so often I’ll receive an email or run into someone who has read one of my columns. Most recently a woman told me, “you know, I really enjoyed that last article you wrote; I felt so motivated afterwards.” Honestly I don’t think I’ve ever motivated anyone because I think that the only person who can motivate you is you. If however this article does happen to motivate you, it may just be the last article you ever read if you put these tools to use.

Here are a few questions for you. Is motivation a feeling or an action? How can you tell when someone is motivated? Can you tell if a person is motivated by how they feel or can you tell by how the act? Well I don’t know about you but I haven’t figured out a way to read minds or pinpoint feelings at specific times so I will argue that you can generally tell how motivated someone is by how they act.

I once wrote a short piece on how to get out of bed in the morning; definitely one of the hardest things for me to do. The question I posed was, when you woke up this morning did you wait till you felt like it to get out of bed or did you get out of bed anyways and then you felt like it? In other words most of us never feel like getting out of bed in the morning but we do it anyways simply because we have things to do. Only after we get out of bed do we start to feel energized.

Some time ago I listened to an ultra marathon runner present to a group of students. During his presentation he shared that he normally ran 135 to 150 miles per week (I don’t think I can even drive that much per week). During the question and answer period of the presentation one student asked; when do you feel like running? He replied with, “I never feel like running until after I start!

One of my favorite acronyms is ACE, Action Creates Energy. Action also creates excitement which is an emotion. So another way of looking at motivation is to understand that action creates energy, excitement and positive emotions which in turn creates the feeling of motivation.

So tomorrow when you wake up and have to do something you don’t feel like doing, just start doing it for fifteen minutes. After fifteen minutes you can decide if you want to keep going but my instinct is that you will have already created enough momentum to continue until you finish whatever it is you need to do because you won’t wait until you feel motivated; you will have just done it regardless…and that’s motivation.

IT'S ALL IN YOUR HEAD

2012-01-20T09:39:00.000-08:00

The simple truth behind reaching our health and fitness goals is that it is all up to you. The old saying, "if it is to be, it is up to me" certainly applies here as well as other areas in your life. Waking up early each morning to exercise isn't easy. Driving to the health club after a long day at work is often the most challenging thing to do. Yet have you ever found yourself driving towards the fitness center with every intention to workout but then find yourself making excuses about why you need to get home now to start dinner rather than workout? Have you ever started to get out of bed before your run only to find yourself arguing with your own mind about how you really should just rest because your body needs it? Yep, success is all in your head and often our own mind is our own worst enemy. Taking time each week to reflect on your goals, ambitions, shortcomings and opportunities is just as important as completing your weekly workouts. Motivation isn't always our best friend but it shouldn't matter; we can still exercise even if we don't feel like it. So the next time you're feeling sluggish and/or find yourself arguing with yourself about whether you should or should not workout tell your mind to shut up and do it anyway. Your body will appreciate it.

The Newspaper Weight-Loss Program

2012-01-04T18:04:00.000-08:00

When I was about 12 years old I had a paper route and many of the lessons that I learned then are still pertinent today and taught me much of what it meant to be an entrepreneur. I found myself rushing back home after school to deliver the papers by 4 PM each day. On Saturday and Sunday mornings I was up at 5:15 AM to finish my delivery no later than 7 AM. Rain, sleet, hail, snow, icy roads, bicycle crashes, angry dogs and even sometimes neighborhood bullies proved to be obstacles but somehow I overcame them. I was a consistent paperboy, had some of the highest sales in the area and earned the title of paperboy of the month at least three times and nominated for paperboy of the year (sadly I was only runner up.)

In hindsight the thing that I took for granted is the fact that each day without fail, the newspapers arrived at my door ready for delivery. If you think about it, the consistency and dedication that it takes to print a newspaper should be awe inspiring. Perhaps taking a lesson from our local weekly and daily newspapers can be used to inspire our own health and fitness routine.

Waking up before the sun does day in and day out isn't an easy task. Working long hours, preparing breakfast every morning for the family and the usual routine of daily life can take a toll on our energy levels. And now you're saying that I should start exercising on top of everything else? Here's the thing; the earth was here a long time before we were brought into it and will be here a long time after we leave this world. Now some may like to argue with me on that one but I'm pretty certain we can mostly agree that our existence is a temporary one. So, what are we to do with all of the time in between? While I could make this a multiple choice question I'd like to answer it with a resounding "live!" You see exercise adds years to your life, quality to the years and too many other wonderful things to list. The unfortunate thing is that too many people struggle with the motivational aspect of living a healthy life that it falls to the wayside. I don't know about you but I love waking up feeling energized, refreshed and ready to take on the day. Living a healthy life makes each day possible to live just like that and I can't consider existing another way. Life is simply too short to feel constant stress, pain, discomfort and exhaustion. Honestly, I think it's easy to take life for granted and if you're ready to start living, I mean really living, it's time to take your own health seriously.

I'm sure that there are some days that the local journalist and editors don't feel like writing and or printing the paper and possibly plenty of excuses not to do so. Simply put they're not just slightly interested in printing the paper each day or week; they are committed to doing it and there inlays the difference. When you're interested in doing something, you do it only when it is convenient. When you're committed to something you accept no excuses, only results. So tomorrow morning when you rise to read the early morning news, don't forget that the paper in your hands can provide you with just the dose of motivation you need to start your day off right.

Creating a Noble & Healthy Mindset

2011-11-28T14:40:00.000-08:00

“It never hurts to think too highly of a person; often they become ennobled and act better because of it.” - Nelson Mandela

We’re entering the time of year again when we start to consider our own health, motivation and ponder creating New Year resolutions. Time after time we go through this self-reflective and sometimes painful process. Introspection and self-reflection are admirable qualities and it’s important to ponder on our lives. However, let’s admit it; one of the hardest things to do is to accept our own goodness. It easy to find fault within ourselves, consider our unfavorable habits or less than perfect features. The challenging thing to do is to acknowledge our amazing abilities, our warm hearts and endearing personalities. So this year when thinking about which things you want to start or stop, also think about the wonderful qualities and traits you already have and give yourself a pat on the back. I was recently reminded of the following story and think it provides a great analogy for our own health and mindset.

On one particularly anxious and distracted afternoon a high school history teacher told her class to stop all their academic work. She let her students rest while she wrote on the blackboard a list of names of everyone in the class and then asked each student to copy the list. She instructed them to use the rest of the period to write beside each name one thing they admired or liked about that student. At the end of class she collected the papers.

Weeks later on another somber afternoon before Winter break, the teacher stopped the class. She handed each student a sheet with his or her name on top. On it she had pasted all twenty-six good things the other students had written about that person. They smiled, giggled and gasped in pleasure that so many beautiful qualities were noticed about them.

Three years later this teacher received a call from the mother of one of her former students. Robert had been a challenging student, but also one of her favorites. His mother sadly passed on the terrible news that Robert had been killed in the Gulf War. The teacher attended the funeral, where man of Robert’s former friends and high school classmates spoke. Just as the service was ending, Robert’s mother approached her. She took out a worn piece of paper, obviously folded and refolded many times, and said, “This was one of the few things in Robert’s pocket when the military retrieved his body.” It was the paper on which the teacher had so carefully pasted the twenty-six things his classmates had admired.

Seeing this, Robert’s teacher’s eyes filled with tears. As she dried her wet cheeks, another former students standing nearby opened her purse, pulled out her own carefully folded page and confessed that she always kept it with her. A third ex-student said that his page was framed and hanging in his kitchen; another told how the page had become part of her wedding vows. The perception of goodness invited by this teacher had transformed the hearts of her students in ways she might only have dreamed about.

The end of the year is a time to contemplate our lives, habits, relationships and thought process. It’s an amazing opportunity to begin living healthier, exercise more frequently and live life more fully. It’s important however to not only consider ways to improve but to consider the many positive traits and qualities we already have; let’s be honest, we’re a lot more critical of ourselves than we need to be. Developing this positive mindset will allow us to begin accepting our own goodness, the goodness in others and start the process of transforming not only our bodies and minds but the minds of others.

Holiday Indulgence – Staying Guilt-Free

2011-11-09T11:08:00.000-08:00

Just as we are getting over the candy corns, and mini Milky Ways, it's time to start thinking about turkey, stuffing and pumpkin pie. And then there is December's fanfare! Let's face it, food and the holidays go hand in hand; it's one of the things that make this time of year special. But, while family and community togetherness is good for your health, weeks of overindulgence in your grandmother's fudge is not.

If you find the holiday season to be a constant battle between your iron will and culinary temptation, consider some of these suggestions for guilt-free festivities.

Exercise
Don't wait until January! Increasing your physical activity now will help you prevent those extra pounds from adding up in the first place, and give you a head start on your New Year's Resolution. Start with a moderate morning walk or an early evening stroll. Have family in town? Why not take a hike? It's a great way to show them the beauty of our area and spend some quality time together while burning off those extra calories.

Moderation and Conscious Choices
It would almost be a sin not to enjoy your Thanksgiving turkey or your Christmas eggnog, just remember the key is moderation. Washing down an entire pie with a quart of eggnog is neither healthful nor festive. It's OK to eat these foods, just pace yourself. If you have a special party over the weekend, stay on track the rest of the week with healthful breakfasts, balanced lunches and light dinners. Pack your meals with high-fiber, high-protein, low calorie foods and start each day with a morning workout, and you will be ready for a little indulgence at week's end.
And before you walk into the party and become overwhelmed at the plethora of food, pay attention to how you feel. Are you really hungry, or just feeling seduced by the sights and smells around you? It's fine to give in to your cravings a little, but don't feel obligated to have a serving from each of the 25 dishes in front of you, just because they are there.

Food and Emotion
Many people overeat during the holidays to feed a lonely heart. Although this should be a time of joy, for many it brings stress and frustration. Set aside some time to spend with your closest friends. Talking to those who care about you will ultimately be more cathartic than inhaling a can of Almond Roca. Time alone can be OK, too, just remember to feel your soul instead of your stomach. Take a bath or read a good book to give yourself a little pampering.

The Power of Sleep
It is easy to put sleep on the back burner during the holidays, what with all of the parties, planning, shopping and excitement, but quality sleep is essential for good health. Studies show that individuals who are sleep deprived are more likely to overeat. Even a twenty minute nap during the day can make a huge difference in your energy level – so make the time if you are feeling even the least bit drowsy.

The holidays should be a time of high energy and cherished moments. Don't let the season be an excuse to add inches to your waistline. If you do find your jeans a little tighter, give yourself a break. Adding a few minutes to your daily walk, taking the stairs instead of the elevator and forgoing that caramel mocha for the next few weeks will get you back on track. With a little effort and some conscious choices, you can have your holiday pie and eat it too.

Your Biggest Life’s Challenge Solved in 5 Minutes

2011-10-28T11:25:00.000-07:00

You’re going to know the solution to the biggest problem in your life in just 5 minutes but unfortunately you may not like hearing what I have to say. I apologize in advance but this is something that you’re going to want to consider. Anyways, sometimes a little tough love is just what we need.

There’s a problem that starts when we’re very young and the following phrases may sound familiar to you because they were familiar to me. “The other kids don’t like me.” “The other kids are smarter than me.” “The teacher just doesn’t like me.” “Everybody is just more athletic than I am.” “They grew up in a more fortunate environment.” “I don’t have the cool clothes that the other kids have.” As adults these statements may have a similar ring to them. “The other people have better contacts.” “I just don’t interview well.” “I’m not a great salesperson.” Unfortunately all of the above are simply rationalizations and here’s the problem with rationalizations.

You see I once read that a “rationalization” is simply a euphemism for the phrase, “You’ve been lying to yourself.” The problem isn’t your looks, your school or your intelligence. The issue has nothing to do with your sales ability, interview skills, clothes, genetics or athletic prowess. The simple truth boils down to initiative. If you take massive action and consistent initiative again and again you will achieve the results you’re looking for. Without consistency and action however you can’t expect anything miraculous to happen and when nothing happens, remember, don’t start rationalizing…you’re lying to yourself.

Most people won’t confront the fact that the reason they didn’t get an A on the test is because they didn’t study enough. Or the reason you didn’t get on the team is because you didn’t practice hard enough. The majority of people won’t hold themselves responsible for missing a workout because “something just came up” or “I just wasn’t feeling it today.” Having the courage to confront the fact that sometimes we are lazy will give us the motivation we need to move forward. Honestly, a healthy does of hard work, determination and consistency is the immediate cure to solve most of our lives problems.

Don't worry...........Be Happy! By Guest Blogger: Lauren Smith

2011-09-19T18:29:00.000-07:00

Health is directly related to happiness. A healthy and wealthy person always remains happy and if you are not sure of it, please talk to a doctor or a gym instructor. They will always have a smile on their faces. Happiness, in many ways is depending on health. A person, who is ill, will not be happy in the long run. She might smile momentarily and try to hide her soreness, but she cannot consider herself to be happy. It is very important to be healthy to lead a happy life.

Happy people, in turn are always healthy. Yes, being happy is the best way to be healthy. Happiness and health go hand in hand. It is true and many researches across the world have proved time and again that if you are happy, there is a lesser chance that you will have a cardiac arrest or diabetes or hypertension and similar diseases. Happier people are less prone to such chronic diseases. We can avoid lot of heart attacks with a smile on the face along with a peaceful and happier mind and heart.

People have many and varied goals that they pursue, there is an almost universal underlying goal to virtually all pursuits: the goal to be happy. People who spend a lot of time making money generally do so because they believe that the money itself will make them happy, or will guard them against things that will make them unhappy. If the focus isn’t on the money, but on the jobs that bring the money, those jobs are generally thought to make people happy. People strive for that perfect relationship, the perfect house, the beautiful body, the approval of others, all in an attempt to be happy. Sometimes these things make us happy; other times, we stress over not having reached our goals, or we reach them and find that we’re still not happy. Other times, we focus so intensely on one goal that’s thought to bring happiness that we don’t have time for other things in our life that will make us truly happy. This can all be confusing, and begs the question: how does one reach the goal of being happy?

While there’s more to happiness than just the absence of stress, there are relationships between stress-relieving activities and happiness. Dr. Michael Frisch, a Baylor University professor and another pioneer in the field of positive psychology, has found 16 different areas of life that contribute to a person’s happiness, and measuring satisfaction in these areas can help measure a person’s overall level of happiness and life satisfaction. Interestingly, many of the things that bring happiness are also things that relieve stress, such as EXERCISE, expressing creativity, maintaining supportive friendships, keeping an organized home, and enjoying your work.
When you’re overwhelmed with stress, often just relieving the imminent pressures is foremost on your mind; however, following a stress relief program that also incorporates activities known to increase overall happiness can give you short-term stress relief, and the lasting gains of a happy life. And when you incorporate into your life a general state of happiness, and make habit the lifestyle features that promote it, you’ll be better able to weather future stress in your life.
The following is a list of the 16 different features that promote happiness:

Health
Self-Esteem
Goals, values, and Spiritual Life
Money
Work
Play
Learning
Creativity
Helping
Love
Friends
Children
Relatives
Home
Neighborhood
Community

Take some of these features and put them into your life, the more the merrier. Put a smile on and wear it proud!

Lauren I Smith Is the Fitness Director at Equilibrium Fitness and is certified through NASM. Contact Lauren at Lauren@eqclubs.com with questions or comments.

"Finding Fulfillment in Physical Activity" - By Guest Blogger Cathy Sullivan

2011-08-19T14:16:00.000-07:00

We all have areas in our life where we naturally excel, and areas in our
life where we tend to struggle. As we enter adulthood (or often well into
adulthood), we begin to understand our strengths, talents, and activities
that we enjoy. Hopefully, for most of us, this is how we determine our
career or livelihood. We also recognize areas in our life where we struggle,
and what we need to do to address those issues.

As health and fitness professionals, most of us enjoy physical activity. I
would say that fitness professionals tend to be more passionate about their
careers than their peers in different professions. After a long week of
work, I choose to unwind with a good long Saturday bike ride, followed up on
Sunday by several hours of running. How is that not everyone’s idea of a
good time?

Unfortunately, I think that this enthusiasm leads many people to believe
that exercise must be “fun”. There is a misconception that if exercise is
not fun for you, then maybe exercise isn’t for you. We all have heard, and
we all understand the benefits of regular physical activity. However, many
people have a difficult time seeing the long-term benefits of exercise when
the short-term effect is often thirty minutes of pain, mind-numbing boredom,
or listening to a constant internal monologue about how out-of-shape, tired,
or uncoordinated you might be.

In order to better understand the mindset of a non-enjoyer of exercise, I
thought about an area of my life where I struggle, and how I address those
issues in order to lead a healthy, fulfilling life. The area of my life I
chose: math. I am horrible at math. I still add, subtract, and multiply
using my fingers. It is a miracle that I survived high school math, let
alone college math. I am certain I will be one of those parents who can no
longer help their fourth grader with their math homework, because that is
where it gets to complicated. That said, I still need to create a budget. I
still need to balance my bank account, plan for savings, and pay bills. I
feel better when I know what I am able to spend, able to save, and have
available in my bank account. While I would prefer to bury my head in the
sand and not do it, I feel much better about myself when my checks clear and
my bank card is not declined.

Do you see where I am going? Exercise may not be fun for you, but my hope is
that it will be fulfilling. You don’t have to be a runner to be an
exerciser. You don’t have to love group fitness to be fit. But I do
encourage you to try many different activities until you find something that
you can feel successful doing. Try a variety of classes until you find
something that “isn’t so bad.” Work with a trainer to put together a program
that addresses your strengths, and the areas of fitness where you would like
to improve. Work out with friends to enjoy the social aspects of activity.
Once you find something and stay consistent, I guarantee that you will see
benefits. Stress reduction, more energy, increased self-esteem, weight loss,
and increased strength are just a few examples of such benefits.

Hopefully at that point, you will then feel about exercise the way I feel
about math. It may not be the highlight of your day, but doing it is much
better than the alternative.

Cathy Sullivan is a NASM-certified personal trainer and group fitness
instructor at Equilibrium Fitness for Women.

MAYBE IT'S MY FAULT

2011-08-12T09:21:00.000-07:00

Michael Jordan provides the ultimate motivation with a journey through his legacy that challenges you to look beyond your limits and rise to your potential.

 kjhkj

How to be Great

2011-08-05T09:41:00.000-07:00

Think of the greatest athlete, musician, artist or business professional
that inspires you. Were the amazing talents such as Michael Jordan, Tiger
Woods and Warren Buffet each born with a special gift of abilities wired
from birth that most of us don't have?

Believe it or not, research is showing that it's not that simple. In fact,
many child prodigies don't go on to major success in the area of their early
gifts. And many of the greatest performers, athletes and business people
never showed any early signs of aptitude. So, how did they become great at
what they do?

The Research on Great Performance

In 1993, Florida State University professor K. Anders Ericsson and his
colleagues published a paper on 'expert performance' which, along with the
additional studies around the world that it inspired, made some very
interesting discoveries:

* Nobody is "great" without lots of work. Early aptitude is not a
predictor for greatness in a given field without consistent practice over a
long period of time.
* The most accomplished people in any field need about 10 years of
hard work before they become "world class". They call this the 10 Year Rule.

Many of these scientists are now saying that "targeted" natural gifts do not
exist at all. You are not born a gold-medal Olympic athlete, CEO or chess
grandmaster. Rather, greatness is achieved by hard, focused work over many
years.

Tiger Woods started practicing golf at 18 months, and was encouraged to
practice by his father. He had been practicing intensively for 15 years
before winning the U.S. Amateur Championship at age 18.

But you and I both know people who work very hard. Many work for decades at
a job or hobby without approaching greatness. Why don't they become "world
class", then?

It turns out that it's not just hard work that is required. What is required
is focused, consistent practice over a long period of time. Something the
researchers are calling deliberate practice.

What Does This All Mean?

We don't have to be born with a special talent in order to be great at
something. We just have to have the desire to constantly improve our skill.
Most people won't go through the long and difficult process of deliberate
practice. But this is what can separate you from the pack. This is what
makes great performance rare: most people either don't believe they can do
it, or aren't willing to do the work to become truly great at their passion.
So ask yourself, are you ready push yourself to the next level?

Get In. Sit Down. Shut Up and Hold On.

2011-07-29T11:59:00.000-07:00

By Julian J. Varela

Not long ago I spotted a man standing in line at Trader Joe’s with a t-shirt that read, “Get In. Sit Down. Shut Up and Hold On.” Since the phrasing was quite unique I couldn’t help but ask him about it. "Get in, sit down, shut up, and hold on is the catchphrase of the Bali Slingshot located in Indonesia” he said. The slingshot is somewhat of an amusement park attraction with a capsule that accommodates up to two people which is lowered and stretched between two towers by gigantic bungee cords. The cords are stretched to capacity and then the capsule is released and catapulted 164 ft. skyward in less than 2 seconds to maximum height before decelerating into a series of bounces and being lowered back down to its launch pad.” “The t-shirt is right on because there’s nothing you can do except to do as it says; sit down, shut up and hold on, oh, and try not to throw up.”

Like many things in life one thing can be a metaphor for another and the phrase mentioned above is no different. And I think “get in, sit down, shut up and hold on” is a perfect metaphor for overcoming each challenge that we may encounter in life. The thing is, is that we’re all pretty much the same with very slight differences. Each of us may have different obstacles or even the same obstacles but we react to them in our own unique way. You may be trying to give up alcohol and there’s nothing more than a nice cold drink after a long hard day at work. The difficult conversation you’ve been meaning to have with your spouse, co-worker, family or friend is the last thing you want to do. You may want to quit after the first 5 minutes of your run. You may be dieting and really want that delicious plate of brownies that your friend pulled out of the oven. Getting up early for an early morning workout doesn’t sound that fabulous after all. Perhaps procrastination has gotten the best of you and you can’t seem to sit down and write that term paper you’ve been assigned. Or maybe you have a list of sales leads you’ve intended to call and haven’t taken the time. Let’s face it; we are all faced with numerous things on a consistent basis that are difficult or even downright scary. If you want to get through the scariest part sometimes the best thing to do is to get in, sit down, shut up and hold on. Be afraid and do what you have to do anyway. It’s OK to be scared, fearful, anxious, nervous, lazy or ambivalent. Feelings happen and thank goodness you have them. Now just recognize them, accept them and hang on till the feelings subside. Fight through the feelings and do what needs to be done in lieu of them.

Getting in tune with our feelings, emotions and reactions to obstacles and challenges will certainly help you become more pro-active rather than re-active in almost every situation in life. So the next time you find yourself in front of a big, hairy, audacious challenge just remember to “Get In. Sit Down. Shut Up and Hold On.” Oh, and try not to throw up.

Julian J. Varela holds a Master’s degree in Exercise Science and Health Promotion and is a Certified Strength & Conditioning Specialist. Julian co-owns Equilibrium Fitness and Equilibrium Fitness for Women. Contact Julian at Julian@eqclubs.com with questions or comments. Follow Julian’s blog at julianvarela.blogspot.com.

"Got Motivation?" - By Guest Blogger Natalie Rossier

2011-07-22T11:15:00.000-07:00

Got Motivation?

We hear it almost everyday and know that we need to workout, eat a balanced diet and build strength to live longer, healthier lives. However, funny as it may sound, sometimes we need a little extra push more than our health to get to the gym. We live in one of the 'happiest places on earth,' so why not take advantage of it! Start hiking, trail running, biking, swimming, try playing beach volleyball or take a walk down Avila's Bob Jones Trail. Taking advantage of our beautiful scenery and outdoor playground here in SLO is a great motivator to get to the gym. For myself, working out and staying healthy and in shape is fun. Why, you may ask? I use these outdoor activities to get my own tushy into a combat class, cycle class, or my own strength workout. This way, my workouts do not only benefit my body and overall health, they allow me to hike to the top of Madonna Mountain without passing out;) Getting involved in fun physical activities you enjoy can lead to achieving your ultimate health and fitness goals such as losing weight, running a race, building bone density and gaining control of your future health. Motivation for your health can be found anytime, anywhere but sometimes you might have to look for it. I ask you this, what is your motivation?

~Natalie Rossier, ACSM Certified Personal Trainer and your biggest fan

The Best Path Isn't Always the Easiest Path

2011-07-13T09:47:00.000-07:00

Interestingly enough many individuals who approach me regarding advice on how to improve their health have many other challenges that they are dealing with other than just poor fitness levels. Once we start focusing on overall health, time management and a balanced lifestyle, confidence tends to improve in conjunction with fitness levels. Once the clients confidence level increases he or she usually starts to look at other challenges in their life with more confidence and what do you know...they tackle those as well. Overcoming obstacles isn't an easy task but focusing on health has a way of providing a certain level of confidence and gives the ability to tackle other sticky spots in life. Once of my favorite Native American stories on overcoming obstacles is below. Enjoy.

A Native American Story
There is a legend among Native Americans concerning the two paths of life. One path slopes gently down some low hills to the valley below. The legend says that this is a broad and easy path, but it leads into the desert where death waits. The other path winds upward over a steep and rocky trail. It is filled with many difficulties, and only the strong can reach the heights of the mountain where the eagles soar. Through this legend, Indian parents teach their children that the easy way is not the best way. Strong character is built by facing the obstacles and overcoming them, instead of trying to avoid the difficulties by seeking a life of ease.

SOURCE:
“Sower’s Seeds Aplenty”
Brian Cavanaugh, T.O.R.
Paulist Press

Check out this video from Dan Buettner on "How to live to 100+" - Enjoy!

2011-07-06T15:00:00.000-07:00

One of our favorite videos - 212 Degrees. Enjoy!

2011-06-03T08:36:00.001-07:00

The Road to Failure

2011-01-25T11:00:00.000-08:00

Aren’t you sick and tired of reading health and fitness columns repeating the same old information on how to lose weight, improve strength and feel your best? Well I’m a little tired of those too, so I thought I’d shake it up a bit by giving you all the tips you need to successfully fail with your health and fitness program. Now you’ve probably figured out by now that a true health and fitness professional would never intend for their clients to fail so please think of this as “reverse psychology.” Follow along closely and you’ll soon learn effective strategies to ensure the failure of any health and fitness program!

o Don’t Set Goals – Goal setting? Why should we set goals? Most people suggest that to succeed at something you should set SMART goals, or goals that are Specific, Measurable, Attainable, Reward-Based and within a certain Time Frame. If you don’t want to succeed, then don’t bother setting goals.

o Don’t Ask for Help – The best way to fail at any health and fitness regimen is to try it on your own. Working with a fitness and health professional will only help you achieve your goals more quickly, improve your self-confidence, teach you tools necessary for long-term success and help hold you accountable. Who wants that?

o Don’t Plan a Schedule – Time management is only for individuals who want to accomplish a lot throughout the day. If you prefer inconsistent workouts and subpar results consider avoiding consistent workouts altogether!

o Eat However You’d Like! - Diets aren’t important if you don’t care about losing weight! Really! Maybe you’ve heard that if you exercise, you can eat whatever you want. Not so. Unless you watch your daily caloric intake, you won’t lose weight, and could even gain pounds, even while exercising. But if a stable, healthy weight and feeling great is not important, don’t pay any attention to your diet.

o Think Short Term & Give Up Easily! - Who said immediate gratification is a bad thing? Failure with your exercise and diet goals is guaranteed if you exercise intermittently, and pay attention to your diet just once in awhile. If you aren’t getting the results you want right away? Hey, why not just give up. Who wants to be healthy, anyway?

o Follow Trends Closely! – Five-Minute Abs, The Thigh Master, Lose 10 pounds in 10 Days, and many other televised products generate lots of excitement because they promise mega-quick results with little effort. And they will surely let you down. For certain failure, these quick gimmicks are the way to go!

I hope you had fun with the deliberate and well-intentioned sarcasm of this week’s column. As a health and fitness professional, my job is to help everyone succeed.

Setting appropriate goals, working with a professional, managing your time, mustering determination, and working at it diligently and consistently will make you a happier, healthier, more successful person. The road to failure in this week’s column serves to alert us of the potholes that can de-rail us all. Watch out for them!

Zen & the Art of Health - The Final Chapter

2011-01-03T09:46:00.000-08:00

In our last two articles on Zen & the Art of Health we discussed the concept of health and its many components. We came to the conclusion that health is much more than a stunning physique and the mere absence of disease. Fundamentals of health also include the creation of a healthy mindset, and a meditative practice focusing on such things as equanimity, love, joy and acceptance. Finding balance among body, mind and spirit can help us quiet our mind and ease tension and stress. Many of our talking points have been somewhat abstract, so let’s bring those theories into the real world – your world. Here are a few tools to help you find a more healthful balance in your life.

When I was in my early twenties, the death of my mother added insomnia and depression to an already unhealthy lifestyle. One day, while sitting through a required health class at Ventura College, I had one of those life-altering epiphanies. True wellness, said the lecturer, consists of many different parts, and the sum of these parts creates the level of wellness we experience. Once I recognized that real wellness was more than just physical, and that all these components worked together, I was then able to recognize where the unhappiness in my life came from, and make the proper adjustments. This was one of the most significant moments in my life, and it prompted me to immediately change my educational major from business to the field of health and wellness. So how did I “make the proper adjustments,” you ask?

The elements that make up true health can be divided into the following ten categories, with each category representing a different area of wellness and happiness. They are: Career & School, Finance, Health & Self-Care, Diet & Nutrition, Physical Activity & Exercise, Friend & Family, Significant Other & Romance, Spiritual & Personal Growth, Play & Recreation and Physical Environment. To give you a clearer picture, I’ve included a “Wellness Wheel” from the pages of one of my dear friends book, Jean Steel. If you haven’t heard Jean present on this topic, you’re really missing out. And if she’s not “appearing soon at a venue near you,” you can pick up a copy of her book at www.jeansteel.com. Jean’s book delves more deeply into the well of wellness (pun intended) while making us laugh: one of the healthiest things we humans can do. Ok, now back to class. Let’s start by looking at each of these elements a little more closely.

Career & School – Is the mission of your work or studies in line with your personal values? Do you feel like you are making a difference? Do you look forward to your work or studies?

Finance – Do you live within your means? Do you have emergency savings? Do you have a financial plan?

Health & Self-Care – Do you get your annual medical check-ups? Do you even have a doctor? Do you smoke? Are you able to manage your stress?

Diet & Nutrition – Do you try to avoid processed foods? Do you drink enough water? Do you know how to eat a balanced diet?

Physical Activity & Exercise – Do you exercise vigorously at least three times per week? Are you active every day? Do you perform resistance training, aerobic and flexibility exercises regularly?

Friends & Family – Are you open and honest with your family and friends? Do you let go of relationships that drag you down? Do you play well with others?

Significant Other & Romance – Do you consider your significant other your best friend or soul-mate? Do you spend time together and apart? Are you in a jealous relationship? Do you communicate in a healthy manner?

Spiritual & Personal Growth – Do you participate in life-long learning? Do you live in the now rather than the past and/or future? Do you engage in self-reflection?

Play & Recreation – Do you have outlets for play? Are you able to enjoy relaxation? Do you watch too much TV? Do you do activities you love consistently?

Physical Environment – Do you consider your home your oasis? Is your home/work environment organized? Do you love your home, town and community?

Spend some quiet time reflecting on your wellness wheel. If each “slice” of your wheel is full, you’ll have a much better chance at a smooth and healthy ride through life. If however, some slices are a bit thin, that ride could be rough and rocky. Remember that recognition is the first step, and there’s no better time than right now to be proactive and take charge of your health.

Zen & the Art of Health – Part 2

2010-09-07T17:04:00.000-07:00

In our last article on Zen & the Art of Health I proposed that optimal health is much more than a lean physique and great blood profile. While exercising regularly and eating a balanced and healthful diet may improve your chances of avoiding disease and living a longer vibrant life, factors such as dissatisfaction with your career, relationship, living situation, stress level and your purpose in life should not be ignored. Life is much more than getting up, going to work, going home, watching TV and going to bed. Asking yourself a few important questions and honestly answering them can do wonders for your health beyond that of exercise and nutrition. So the next time you’re on a run, ask yourself, why am I here? What’s the purpose of my life? Shouldn’t there be more?

I mentioned this in the last article and I’m going to say it again. This article is in no way an attempt to tout any certain religious belief. Don’t be scared, religion is simply a general set of beliefs explaining the existence of and giving meaning to the universe, usually involving devotional and ritual observance, and often containing a moral code governing the conduct of human affairs. You can take it or leave it but you can’t argue that there are some fundamental truths that religion teaches which make philosophical sense and helps us understand how our connection with others, our mind and the world affect our personal health. The good news is that with a little bit of contemplation and reflection we can improve our health without even leaving the couch. How great is that?

Most of us are taught to get good grades, go to college and land a high paying job. It’s about looking good, feeling good and having the goods right? I’m not sure about that. I’ve seen many people who look good, seem to feel good, have all the goods but are miserable individuals.

When asked about components of health most medical and fitness professionals would list the following components as important markers: blood pressure, lipid profile, body-mass index, body-fat percentage, family history of disease, tobacco use, alcohol use, regular exercise and good diet. Obviously these are just a few physical components there are psychological factors. Many have this common misery that we’re stuck inside our skins and we distract ourselves from thinking about it. Sometimes we think that there’s a difference between what’s inside and what’s outside but I don’t think that’s the case; we need to develop a healthy mind and healthy body. Some people refer to a healthy mind as bliss; some refer to it as enlightenment.

A school of Mahayana Buddhism asserts that enlightenment can be attainted through meditation, self-contemplation, and intuition rather than through faith and devotion. Dr. Dean Ornish, best known for his holistic approach to reversing heart disease is a big advocate of regular meditation and the role it plays in stress reduction and developing overall clarity. So what does one meditate about? There are a few fundamental truths that are perfect for contemplation and meditation and they are; equanimity, love, joy, and acceptance.

Equanimity means equality or treating everyone as equals. Let me ask a question, if everyone was treated equally, how many wars do you think we’d have at the moment? What if we treated each member of our family equally (even if you can’t stand your mother-in-law), our customers, our friends? We all have favorites and may tend to attach ourselves to one or two close friends or family members and there’s really no dire problem with that. However if something happened to that specific relationship that you attached yourself to it could cause tremendous pain. I’m not suggesting you dilute that relationship however I am suggesting that you try and treat everyone the same. Doing so helps remove attachment from one person and helps spread the love. Awe, now you can breathe the next time your mother-in-law visits!

Love is more than just love for another; it’s also love for ourselves. I can’t tell you how many clients I’ve worked with over the years have struggled with their health because they didn’t really feel that taking care of their own health should be a priority and/or they didn’t think they deserved to be happy. We all deserve to be happy and our actions should reflect that priority.

Joy can be different than happiness. True joy can be experienced through that of another. If you’re a parent and you’ve watched your son or daughter complete a major accomplishment you know what I’m talking about. Learning how to experience the happiness of others is a joyful experience. Helping others succeed will help bring more joy into your life.

Acceptance in my opinion is the most difficult as it requires us to set aside our pride and ego. If we’re having a difficult time with work, relationship, current financial situation, or our health, it may be time to realize that we put ourselves in the situation to begin with. Taking responsibility for our actions or lack thereof removes blame from others and places it on our shoulders. However, now that we’ve learned love and compassion we won’t be too hard on ourselves now will we? Taking responsibility will now allow us to move forward and create what it is we truly desire. Be compassionate with yourself but don’t be too polite with the state of your health. Think about what’s going wrong. How can you improve?

Spending 20-30 minutes a day quietly meditating on equanimity, love, joy and acceptance can do wonders to quiet your mind, your soul and ease tension and stress. You may find that following this practice will help you live in the moment and help you minimize focus on the past or an unhealthy obsession with the future. Ultimately, our success or our failures are our own creation. Our life is self-created and what we experience is our concept of the world.

Zen & the Art of Health

2010-08-24T16:08:00.000-07:00

I was driving to work the other day and was thinking about the variety of health-related non-profit organizations out there; the American Heart Association, the American Cancer Society, the National Multiple Sclerosis Society, American Lung Association, American Diabetes Association, etcetera, etcetera. It’s amazing when we think about how much time, effort and resources each of these organizations contribute. What’s also interesting to me is just how closely many of these disease processes are related. Granted, I understand that cancer is different than heart disease yet how different are they really?

Before I delve into answering this question let me share a little about my past. My parent’s divorced when I was young and so I spent time between my mom and step-dads house in Oregon and visited my father in Ventura County during the summer and holiday season. I grew up in a fairly conservative religious household with my mom and step-father, and my dad was…well…not what you’d call conservative. Year after year I grew up with mixed messages; you should believe this, you should believe that, this is wrong, this is right, don’t do this or else, don’t worry about that, that’s OK. Are you getting my point? A few weeks ago I asked a member of our club (who happens to be Muslim) a couple questions regarding her religious beliefs. At the end of the conversation she said, “You know, we all have much more in common than we do differences.” I couldn’t agree more. While some may disagree, if you spend any time studying religious history and philosophy you may find yourself surprised. It’s taken me years to finally become comfortable with developing my own belief system and I think my experience has also shaped my view on health.

This discussion is not an attempt to tout my personal religious philosophy; rather, it’s an attempt to set the stage for a larger concept. Given that we have limited space I’ll continue this column in the next issue. We’ll continue by discussing the concept of health and then consider how our concept may limit or hinder our ability to attain optimal health. We’ll then discuss some other viewpoints that may help us to expand our perception assisting us in creating a more holistic approach to our personal wellness.

What is Health?

This may seem like a simple question but if you know me, I love to overcomplicate things. I know plenty of thin people who can eat and drink whatever they want, never had braces, have perfectly straight teeth, no cavities, don’t exercise and have good skin. Yes, I know, these people are quite annoying to us regular folks but just because they look good without trying it doesn’t mean their insides look pretty. On the other hand I know of several people who I considered to be the epitome of health who succumbed to cancer or a sudden heart attack. Health is not just the absence of disease. True health permeates all levels of being and include how we deal with stress, how we communicate, how we accept love, what we accept in general, our level of education, our social circle, how we treat others, how we deal with how they treat us…and then of course our lipid profile, nutrition and exercise. I’m not trying to minimize the importance of exercise and a balanced diet; I’m simply suggesting that it’s wise to realize how our thoughts, emotions and fears impact our health. Let’s take a little quiz to explore.

Is This You?

You’re unhappy with your job. Everyday is boring and you simply can’t wait to get home. Weekends are the only thing you can think about since it means being away from work. If you could, you’d quit at the first opportunity but it just doesn’t seem like the best move right now so you just suck it up and deal day in and day out. If one word could sum up your emotion it may be ‘numb.’

Does this seem eerily familiar? If so, how is your situation affecting other aspects of your life? Do you feel a sense of unhappiness, fear, frustration or disappointment? Have you looked into how these emotions affect your level of stress or health?

I have a close family member of mine who has been a business owner for years and over the last 6-8 years has absolutely despised going into work everyday. This lack of connection with his career has seeped into his relationships with family and friends. While it’s easy for me to see where he may be able to improve things he isn’t comfortable asking for help and generally turns down any offer to do so. So where has this left him? He’s unhappy, has had a heart attack, and has high-blood pressure and Type II diabetes. He’s miserable in his career and unwilling to do something about it. He’s afraid of change and this fear is killing his opportunity to truly be happy and live a life where work ceases to be work and becomes a passion.

If you’ve managed to create a quite different scenario, one where you’ve found yourself in a meaningful career, a circle of close loving friends, a beautiful family, challenge yourself intellectually, find time for your own health, exercise and communicate well than you deserve a pat on the back. Be proud and grateful of what you have and where you are as many people haven’t yet realized this potential. The point thus far is that everything is connected. We tend to forget that this world has been here a lot longer than we have and will continue to be here a lot longer after we leave. Sometimes we view life, health and spirituality through a finite lens rather than viewing life as one with infinite possibilities. In my first paragraph I discussed many different health related organizations and that each has a very specific focus on health. Wouldn’t it be interesting if we just had one organization such as the Worldwide Institute for Health & Happiness? Certainly within this organization we’d be forced to contemplate not only our health but also our happiness and everything that true happiness entails. They say a person needs just three things to be truly happy in this world; someone to love, something to do, and something to hope for. I will argue that these three things will also lead one to optimal health. In our next discussion we’ll continue to discuss more in depth some of the key areas of Zen and how they are related to wellness.

Your Attitude...Is it Affecting your Health?

2010-06-29T10:58:00.000-07:00

Are you frustrated with the progress of your health and fitness goals? Are you losing weight slower than you had hoped? Before you start blaming your program or your trainer, let’s give some thought to your attitude.

It has been long suspected that a client’s attitude and belief system can make or break any serious attempt to lose unwanted pounds. A recent study on overweight adults, published in the March 2005 issue of the Journal of the American Dietetic Association, gives more weight to the power of positive thinking.

With the goal of determining whether personal beliefs would predict weight change, researchers observed 48 obese men and women on an 8-week, low-calorie diet. Changes in body mass index, waist circumference and blood pressure were significantly different among the subjects. “Less weight reduction was associated with poor self-efficacy…and the beliefs that obesity has a physical origin…and is not under behavioral control,” the researcher wrote.

So what does this mean for your weight loss goal? The study and authors had this to say. “These results suggest that the outcome of dietary interventions may be improved when adjusting beliefs, especially self-efficacy. A better outcome could possibly be accomplished if unfavorable beliefs…are recognized, discussed, and adjusted to realistic beliefs, preferably before the actual start of a diet intervention” (excerpt from IDEA Fitness Journal, 10/2005).

In a nutshell, what the researchers are saying is that if you’re confident that you can follow through with your new diet or exercise regimen, than you have a better chance at success than someone who thinks they may fail. So what can you do to improve your odds of success?

Try a few of the following tips and advice.

• Exercise is either fun or drudgery. It depends on your attitude. I like fun
• Find an activity your passionate about; if you don’t like what you’re doing, you won’t do it.
• Set a realistic goal within a realistic time frame
• Make an appointment with yourself to exercise and don’t let anything get in the way.
• Train for an event
• Hire a trainer or coach. He or she will hold you accountable and ensure you’re progressing
• Follow a well rounded program and include resistance training, aerobic exercise and flexibility.
• Eat healthfully 80% of the time and have fun 20% of the time.

“When you start thinking and saying what you really want then your mind automatically shifts and pulls you in that direction.”

“It is your attitude, not your aptitude, that determines your altitude.”

Zig Ziglar

The Power of ZZZZZZ’a – The Need for Sleep

2010-05-25T14:25:00.000-07:00

I must say that this morning has been a rough one. I came into work two hours before my first appointment today with the intention of writing two columns. As I sat to type, I lost all thought and inspiration and entered the black hole of “writer’s block.” Days like this are frustrating because I had good intention of powering through my tasks but for some reason I hit a wall. What happened? Let’s be honest, last night I slept terribly and it has completely affected my day. I had one of those frustrating restless nights consisting of little more than tossing and turning. With more than half of the adult American population sleep deprived and reports of sleep deprivation association with everything from weight-gain, heart disease and diabetes, it’s time to revisit the topic.

Let’s first go back to school and review the stages of sleep. I’ll be brief so try and stay awake while you read this OK?

Stage 1 – Stage 1 sleep is light sleep. You experience a drifting in and out of sleep. You can be easily woken up. Your eye movement and body movements slow down. You may experience sudden jerky movement of your legs or other muscles.

Stage 2 - During this stage, eye movement stops and your brain waves become slower. There will also be brief bursts of rapid brain activity called sleep spindles. Around 50 percent of your time sleeping is spent in stage 2.

Stage 3 - Stage 3 is the first stage of deep sleep. The brain waves are a combination of slow waves, known as delta waves, combined with faster waves. During stage 3 sleep it can be very difficult to wake someone up. If you are woken up during this stage, you may feel groggy and disoriented for several minutes. If you wake me up during this stage I promise you I’ll be grumpy.

Stage 4 - Stage 4 sleep is the second stage of deep sleep. In this stage the brain is making the slow delta waves almost exclusively. In this stage it is also very difficult to wake someone up. Both stages of deep sleep are important for feeling refreshed in the morning. If these stages are too short, sleep will not feel satisfying.

REM sleep – Rapid Eye Movement - REM sleep is also the phase of sleep in which you dream and begins about 70 to 90 minutes after you fall asleep. When you enter into REM sleep, your breathing becomes fast, irregular and shallow, heart rate and blood pressure increase, eyes will move rapidly and your muscles become immobile. Researchers do not fully understand REM sleep and dreaming but do know it is important in the creation of long-term memories.

Why is sleep so important?

Immune system. Let’s face it, we’ve all pulled all-nighters studying for exams or working on a big project and then came down with a cold the next day right? That’s no accident - sleep is essential to the immune system. Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.

Nervous system. Sleep is also a time of rest and repair to neurons. Neurons are the freeways of the nervous system that carry out both voluntary commands, like moving your arm or tkping on your computer, (I mean typing, that was a joke) and involuntary commands, like the digestive process or breathing (which is important).

Brain, cellular repair, replenishment and growth. With most of our brains working feverously throughout the day (I said most just in case you spend your days eating chips while mindlessly watching cartoons), it would seem that it would need a break right? Recent studies have suggested that sleep may replenish dwindling energy stores that cells need to function, repair cellular damage caused by our busy metabolism, and even grow new nerve cells in the brain (American Psychological Association).

Hormone release. Many hormones are timed to release during sleep or right before sleep. Growth hormones, for example, are released during sleep, vital to growing children but also for restorative processes like muscle repair and metabolism. Two other hormones that have been related to weight control are leptin and ghrelin. Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.

So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus reported in WebMD.

The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.

Sleep keeps the ticker healthy. Researchers at the University of Chicago report in the Journal of the American Medical Association that too little sleep can promote calcium buildup in the heart arteries, leading to the plaques that can then break apart and cause heart attacks and strokes. Need I say more?
It’s no surprise that Mom had it in our best interest when trying to get us to bed before 9 PM. Sleep has so many benefits that its importance is undeniable. Take a look at the quiz below to see if you’re sleep deprived. If you are, it may be time to re-consider if burning the mid-night oil is as necessary as you think. Heed the advice above, close the curtains tight and get a good nights rest.

Am I Sleep-deprived?
From Power Sleep: The Revolutionary Program that Prepares Your Mind for Peak Performance, by James Maas.

Indicate true or false for the following statements:

• I need an alarm clock in order to wake up at the appropriate time.
• It's a struggle for me to get out of bed in the morning.
• Weekday mornings I hit the snooze button several times to get more sleep.
• I feel tired, irritable and stressed out during the week.
• I have trouble concentrating and remembering.
• I feel slow with critical thinking, problem-solving and being creative.
• I often fall asleep watching TV.
• I often fall asleep after heavy meals or after a low dose of alcohol.
• I often fall asleep while relaxing after dinner.
• I often fall asleep within five minutes of getting into bed.
• I often feel drowsy while driving.
• I often sleep extra hours on weekend mornings.
• I often need a nap to get through the day.
• I have dark circles around my eyes.

Results: Two or more "true" statements may be signs of a sleep problem.

Your Good Night’s Sleep to-do list
• Stick to a schedule
• Exercise regularly, but not closer than 3 hours before bedtime
• Avoid caffeine & nicotine
• Limit alcoholic drinks and avoid a few hours before bed
• Avoid large meals & beverages late at night
• Avoid medicines that delay or disrupt your sleep
• Don’t nap after 3pm
• Relax before bed
• Take a hot bath
• Maintain a good sleep environment
• Make notes of worries and solutions before you go to bed
• Get exposure to the sun
• Don’t force it
• Use a good mattress
• Sleep on good, clean sheets (Egyptian cotton are great!)
• Drink a glass of warm milk. Mild contains tryptophan and may make you drowsy

Your Healthiest Year Yet!

2010-05-06T11:12:00.000-07:00

Over the last few months my business partner and I have been reviewing our companies financials, marketing plan, organizational structure and overall feelings about the direction and health of our business. From our discussions we’ve come up with goals and strategies for a successful 2010 by creating specific financial measures and departmental objectives and discussed what we could modify, change, continue or improve for next year. Of course our team has been with us every step of the way and has provided valuable input and support. Each week we have a habit of reviewing our following week’s performance as well as each month and each quarter. As a business owner it’s vital to keep a pulse on our company’s performance as everyone’s livelihood is at stake. Have you figured out why I’m sharing this information with you yet and how it relates to health?

The fact of the matter is that so many of us go through the appropriate steps to ensure our success as an employee, a manager or a business owner. Each day we wake up, shower, and eat breakfast (I hope you eat breakfast...but more importantly I hope you shower!) drive to work (or bike), review our daily dash board, answer emails, communicate with the appropriate authorities and diligently go about our tasks. With time and effort we hope that our months and years of hard work will pay off so we can continue moving forward with life in beautiful San Luis Obispo County. The question I’d like to pose is this; do you have the same strategy when it comes to your health? Do you take time to review your “health performance” throughout the year? Do you also review your blood panels as you do your profit and loss statement? Do you place as much importance on your daily workouts as you do your daily performance at work? Have you created a specific plan and strategy for reaching your goals? As a responsible member of your team, manager or owner I know you take time to have team meetings at work to discuss the health of your company; have you taken time to discuss the personal health of your family?

The trouble with much of our educational system is that it attempts to teach us the skills and concept to get ahead in the workforce but not necessarily the skills and concepts to sustain and improve our health. For example, how much emphasis do you see placed on health and physical education compared to science and math? I understand that great mathematic skills may help our students land a high paying job but it really doesn’t matter much if they have a heart attack at the age of 40 due to unhealthy behaviors. Much of this personal education is left up to chance. The reason I say “chance” is because health has a tendency to be passed down from generation to generation. If your mom and dad were overweight there’s a good chance that you’re overweight as well. If your mom and dad were active and took you on a daily bike ride and encouraged you to participate in sports or other physical activities there’s a good chance that you’re a healthy and active individual. I grew up in an environment where sports and physical activities weren’t necessarily discouraged but the benefits, planning and education behind good health wasn’t taught. My mom was the epitome of healthy cooking but unfortunately she didn’t take the time to teach me anything about it (I’ve since taught myself). And while most of our family friends considered my mother a “health nut,” she sadly succumbed to cancer at the young age of 41. Unfortunately my mom missed her annual medical exam one year and forgot to reschedule until the following year. It was during this time that a tumor had the opportunity to grow. What if she never missed that appointment? If the doctor had located the tumor earlier would he have been more successful with the treatment plan thereby improving her chance to live? I’ll never know the answer to that question but I do know that if a business owner or manager skipped their budget and marketing planning process for 2010 they would have an unsuccessful year or perhaps fired for his or her negligence.

The take home message from this article is a simple one and a good reminder. We take many things for granted but let’s not let our health be one of them. While last year was a challenging year for many of us we have the opportunity to create a successful 2010 and I encourage you to take the same care with your health and the health of your family as you do with everything else in your life. Take time to discuss health with your significant other, your family, children, and your children’s friends and with your co-workers. Take as much care and planning with your health as you do the education of your children or your retirement plan. If you do, you may find you’ll have to contribute more to your retirement as you may add years to your life.

Transformation Challenge Grand Finale - Results Matter

2009-10-15T11:11:00.000-07:00

The twelve-weeks of the Transformation Challenge have come to and end; however it’s really just the beginning. Many emotions were expressed and felt throughout the program including fear, excitement, motivation, frustration, fear, hope and confidence. I would argue that many of the above emotions also presented themselves in the same order. When the opportunity arose for the candidates to finally start the Transformation Challenge, many were overwhelmed by the length of the program and were afraid of failing. Once they started however, a feeling of excitement and motivation replaced the fear. As many of us would expect, the honeymoon was quickly over and the realty of making exercise and balanced nutrition a lifestyle set in after a few weeks. I’m a believer in the thought that motivation is an action, not a feeling. Motivation comes and goes much as ocean tides ebb and flow. Often times we feel an overwhelming sense of motivation and other times we can’t seem to grasp it. It’s during these times that dedication and commitment get us through. It’s also a time when we start to feel frustrated and perhaps question our strength. If we can endure, and move beyond the need for the feeling of motivation, we ultimately push through and find hope and inevitably, rediscover our internal sense of motivation. These cycles are quite normal but ultimately lead to improving our overall sense of confidence once the cycle is complete. All of the participants have proved beyond a doubt that they have the dedication and commitment level to permanently make the healthy habits they acquired a part of their lifestyle.

So how did the Transformation Challenge participants fare? I’m excited to say that over the course of the program, the combined body-weight lost was 348 pounds; the weight of three petite women. The total combined inches lost (chest, waist, hip, and thigh) totaled 274 inches or almost 23 feet! The best part of the results is that it was done in a healthy and balanced manner. As much as many of the participants wanted to lose as much as the Biggest Loser’s, they also understood that most of those participants gained much if not all of the weight back. The realty is that programs such as the Biggest Loser are not close to realty at all. The fact that they are so far removed from realty is what makes it interesting. Seriously, if the contestants lost the recommended 1-2 pounds per week, would we really want to watch? I doubt it.

Congratulations to all the participants of the Transformation Challenge! Each participant reflected what it really takes to obtain long lasting and permanent results; dedication, commitment, hard-work, continuing education and a lot of patients!
Julian Varela, M.S., CSCS
Co-Owner
Equilibrium Fitness for Women
Equilibrium Fitness Inc.

And the winner is…Courtney McFarland!

Congratulations to Courtney McFarland for demonstrating the attitude, hard work and consistency resulting in her amazing progress over the course of the last twelve weeks! Courtney lost 27.5 dropping from 216.5 to 189 pounds! Additionally Courtney lost 18.25 inches throughout her chest, waist, hips and thigh and is still going strong! Go Courtney!