Friday, July 31, 2009
Wednesday, July 29, 2009
Sunday, July 26, 2009
Saturday, July 25, 2009
Spousal Support
By Chalene Johnson
Married 10 years, I know firsthand the importance of a supportive spouse. Even if your partner's healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these five phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process:
1. "I couldn't do this without you!" Let your partner know how important their help and support is to you. Everyone wants to feel needed.
2. "Want to work out with me?" Even if the likelihood of it happening is slim, frequently invite your partner to join you. Let him or her to pick the workout and you might just get a 'yes'.
3. "Thank you!" Express your appreciation for even the smallest gesture that helps you reach your goal, even if it's just keeping the kids busy so you can Push Play.
4. "Wanna get busy?" Even if your partner doesn't share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a tighter body, better health, and yes, better sex!
5. "Let's make a deal." Don't expect your partner to abruptly change his/her dining habits because you do. No one likes to be forced into doing something. Make a deal. Offer to do something nice in exchange for his/her promise to "eat in" for the next 10 days.
Married 10 years, I know firsthand the importance of a supportive spouse. Even if your partner's healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these five phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process:
1. "I couldn't do this without you!" Let your partner know how important their help and support is to you. Everyone wants to feel needed.
2. "Want to work out with me?" Even if the likelihood of it happening is slim, frequently invite your partner to join you. Let him or her to pick the workout and you might just get a 'yes'.
3. "Thank you!" Express your appreciation for even the smallest gesture that helps you reach your goal, even if it's just keeping the kids busy so you can Push Play.
4. "Wanna get busy?" Even if your partner doesn't share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a tighter body, better health, and yes, better sex!
5. "Let's make a deal." Don't expect your partner to abruptly change his/her dining habits because you do. No one likes to be forced into doing something. Make a deal. Offer to do something nice in exchange for his/her promise to "eat in" for the next 10 days.
Wednesday, July 22, 2009
Your Brain On Exercise
By Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research.
We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.
The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain.
A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.Studies with kids right up to seniors have proven that high-paced workouts (Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head.
Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin.
Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs.
If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research.
We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives.
The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain.
A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.Studies with kids right up to seniors have proven that high-paced workouts (Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head.
Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin.
Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs.
If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Tuesday, July 21, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
Back to Real Life!
Well I am home from vacation. It was a very nice vacation although I can hardly say I am rested. We were on the go each and every day. I still got my workouts in each morning but my nutrition was less than perfect. I did my best to make good choices but some of the days were filled with picnics, a birthday party, and smores. I did allow myself to eat some of the goodies in front of me but I just did so in moderation. Luckily this week was a recovery week. I have not got on the scale since returning home and do not plan to for several days. I do feel less toned than before vacation but hey we all have to enjoy ourselves once in awhile.
So now I plan on taking the rest of the weekend off and jumping right in on my next workout program-INSANITY! I am super excited and look forward to what the next 8 weeks has in store for me.
To your health!
So now I plan on taking the rest of the weekend off and jumping right in on my next workout program-INSANITY! I am super excited and look forward to what the next 8 weeks has in store for me.
To your health!
Saturday, July 11, 2009
On Vacation
Well we all know that with the summer months comes vacations. And honestly it is hard to stay on track while on vacation. I know for me it is a challenge because while I need my daily dose of exercise not many people feel the same way. So I have to find the time to get my exercise in regardless of what others think.
What is great about Beachbody programs is that most of them can go with you. Just bring a portable DVD player, your fitness program of choice and PUSH PLAY! It's just that easy. Right now I am on vacation and it is also my recovery week. So I brought my DVD player and Turbo Jam. Just pop it in and I am good to go.
With nutrition it is even more difficult but you don't have to ruin all your hard earned progress with a little haphazard eating. Just plan meals you can bring with you. Cut up veggies, chicken breast, apple and string cheese, a protein bar, yogurt, any fruit, whole wheat bread, the possibilities are endless. You just may have to be a little more creative and willing to plan ahead.
So go on your vacation without the stress of for going your fitness goals. Just plan ahead.
To Your Health!
What is great about Beachbody programs is that most of them can go with you. Just bring a portable DVD player, your fitness program of choice and PUSH PLAY! It's just that easy. Right now I am on vacation and it is also my recovery week. So I brought my DVD player and Turbo Jam. Just pop it in and I am good to go.
With nutrition it is even more difficult but you don't have to ruin all your hard earned progress with a little haphazard eating. Just plan meals you can bring with you. Cut up veggies, chicken breast, apple and string cheese, a protein bar, yogurt, any fruit, whole wheat bread, the possibilities are endless. You just may have to be a little more creative and willing to plan ahead.
So go on your vacation without the stress of for going your fitness goals. Just plan ahead.
To Your Health!
Thursday, July 9, 2009
16 years ago!
Happy Anniversary to me and my husband. It has been 16 years today. How time flies. Today is a day to reflect on how we have been blessed over the last 16 years.
Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no records of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails 1 Corn 13:4-8
Tuesday, July 7, 2009
Insanity Preview
Coming Summer 2009. Want a great workout that's insane well then this is the workout for you!
Get ready!
Thursday, July 2, 2009
Eat Smart Sweets
by Chalene Johnson
When you absolutely, positively, need something sweet, eat smart treats: sugar-free hot cocoa, frozen red grapes, Fudgsicles, sugar-free gum, sugar-free Jell-O with lite whipped cream, sugar-free chocolate pudding with lite whipped cream and a few crushed almonds on top, Nutri-Grain Twists (or a similar brand low-fat cereal bar), a few Tootsie Rolls, or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.
And don't forget that it is summertime and many of your favorite fruits are available fresh. Nothings better than natural sugar to cure a sweet tooth!
To your health!
When you absolutely, positively, need something sweet, eat smart treats: sugar-free hot cocoa, frozen red grapes, Fudgsicles, sugar-free gum, sugar-free Jell-O with lite whipped cream, sugar-free chocolate pudding with lite whipped cream and a few crushed almonds on top, Nutri-Grain Twists (or a similar brand low-fat cereal bar), a few Tootsie Rolls, or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.
And don't forget that it is summertime and many of your favorite fruits are available fresh. Nothings better than natural sugar to cure a sweet tooth!
To your health!
Subscribe to:
Posts (Atom)
