April is "Let's Move SLO" Month!

HEAL-SLO, a collaboration of over 30 local organizations that works to address the childhood obesity epidemic in SLO County is on another mission to educate and encourage our community to live a healthier lifestyle by becoming more physically active and eating locally and healthfully. 

The goal of Let's Move SLO is to spark community awareness about the benefits of increased physical activity and healthy eating.  This initiative grew out of a conference call with First Lady Michelle Obama, in which 4,500 people committed to making better choices to improve the health of our nation's children through community and organizational empowerment. 

Beginning March 7th, HEAL-SLO members will collaboratively reach out to their constituencies representing several thousand community members to remind, inspire and encourage our community to aspire to living a healthier lifestyle.  Our community will be encouraged to visit www.healslo.com and "Commit" to either "Move More," or "Eat Healthfully & Locally."  Highlighted within the HEAL-SLO website are extraordinary examples of what some of our HEAL-SLO volunteers are doing in our own backyard to empower our local families and youth in an effort to create the nation's healthiest community (visit http://www.healslo.com for more information). 

A perfect example of “Let’s Move SLO’s!” purpose (to spark community awareness about the benefits of increased physical activity and healthy eating) is a collaboration between Equilibrium Fitness, Community Action Partnership (CAP-SLO) and Community Health Centers of the Central Coast which has yielded a boost in fitness levels at Arroyo Grande High School.  Equilibrium Fitness, a project team member since 2011 has further developed the boot camp curriculum and added a very unique and cool addition: a youth personal training workshop.  The program, Fitness Youth Trainers Revolution (FYT Rev), will provide an opportunity for youth to become peer-to-peer fitness leaders and experience what it entails to work as a personal trainer while also enhancing knowledge of anatomy, physiology, nutrition, motivation and leadership.  After a three day workshop and 20 hours of hands-on observation and internship hours, youth trainers will be qualified to teach or assist with Project Teen Health (PTH) 6-Week Boot Camps, a campus-wide health fair, and Healthy Start PE Classes.  The eventual goal is to expand the FYT Rev program to other local high schools, recreation centers and health clubs.  To date, 16 students have completed the FYT Rev program and are currently in the process of completing their internship hours.  "I can't tell you how excited I am to see this program get off the ground" says Julian Varela, co-owner of Equilibrium Fitness.  "I've been working on trying to launch this program [FYT Rev] for years and teaming up with CAP-SLO has been the perfect vehicle for doing so...I couldn't have asked for a better team of professionals to work with”.   As exemplified with FYT Rev, the “Let’s Move SLO!” campaign encourages community members to get active, enjoy healthy foods, and eat locally.  For more information on “Let’s Move SLO!”, or other healthy eating and active living initiatives and organizations, please visit www.HealSLO.org.  

Fighting your Biggest Opponent

No, this article is not really about mixed martial arts, boxing or fighting with another person, rather it's about fighting your own feelings.  If you're trying to take things to the next level of performance regardless if it's your career, your education or personal health and fitness there will be a time when you find yourself fighting against your toughest opponent; yourself.

The simple reason most people don't reach there goals is because they give in to their feelings and quit before they succeed, not because they aren't capable.  The best advice I can give you is to fight through your feelings.  If you want to lose weight, you have to fight through those uncomfortable moments of hunger.  If you want to excel with your school work this semester, you have to fight through those moments of psychological fatigue.  If you want to be a world-class athlete, you have to fight through those moments of physical fatigue.  If you want to be a superstar salesperson, you have to fight through those moments of rejection and dejection.  What's the best way to go about this?  Here's a wonderful piece of advice from a world-class boxing trainer named Teddy Atlas (Atlas, T., 2006.  Atlas: From the Streets to the Ring: A Son's Struggle to Become a Man). 

"At a certain point, if he’s going to get to the top of the boxing profession, a fighter has to learn the difference between the truth and a lie.  The lie is thinking that submission is an acceptable option.  The truth is that if you give up, afterward you'll realize any of those punches that you thought you couldn't deal with, or those rough moments you didn't think you could make it through, were just moments.  Enduring them is not nearly as tough as having to deal with the next day and the next month and the next year, knowing that you quit, that you failed, that you submitted.  It’s a trainer’s job to make a fighter understand that difference, that the parts of a fight that are urgent last only seconds; seconds during which you have to stave off the convenient excuse — “I’m too tired” or “I hurt too much” or “I can’t do this” or even simply “I’m not going to deal with this.” Sometimes it just comes down to not floating — just being there and understanding that if you give in, you’ll hurt more tomorrow. Maybe there is no more important lesson to learn from a boxer than that."

And there you have it.  The difficult times we encounter may slow us down, sting, bruise or even downright hurt but remember, they are just moments.  The unfortunate reality is that the biggest pain comes when we realize that we could have pushed through and succeeded if only we would have persevered for a few moments longer.  So the next time you find yourself in a battle of will remember two things; the opponent is most likely your own head and the ultimately you'll win the fight if you just hold.  If you don't, you may find yourself hurting more tomorrow. 

The Last Motivational Health Article You May Ever Read

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

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

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

“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

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.