Stress can be positive when it is purposeful, motivating, and when it is directed towards positive results. Stress overload; however, can cause you to break down and stop functioning. Try some of the following techniques to help manage your stress levels for the long haul.
From: “The Diet Cure” by Julia Ross, M.A.
Nutrition: Eat Right to Keep Your Blood Sugar Even
*Don’t skip meals.
*Avoid sweets and white flower products forever.
*Eat at least three solid meals per day.
*Don’t let more than 4 hours go by without food. Whole food (low-carb) snacks may be used in mid-morning, mid-afternoon, or at bedtime.
*Eat a substantial (25% of the day’s food intake), protein rich breakfast.
*Stay away from refined sweets, starches, alcohol, caffeine and nutrasweet.
Lifestyle: Addressing stress long term:
*Anything that will rest and calm you will restore yout adrenals.
*Cutting out refined carbohydrates is crucial.
*De-stress your lifestyle.
*Get counseling for emotional stress, if you need to.
*Don’t over-exercise.
*Learn to Relax at least twice a day.
*Breathe quietly.
*Get massages.
*Learn yoga or other stretching to relax exercises.
*Get at least 8 hours of sleep each night and, ideally, get to bed three hours after sunset.
*Take time off.
*Get away as much as possible.
For those who want to learn a substantial amount about handling stress and controlling blood sugar check out the following article:
http://stress.about.com/od/stresshealth/a/cortisol.htm
Intensity: The Azevedo Method
Take the stressors from your day and use them to motivate you to work harder.
*Intense exercise destroys stress.
*If you are having a bad day… take it out on the weights.
*Feel like punching a wall? Why not punch the heavy bag?
*Someone won’t return your calls? Add 15 pounds to your next set.
*Visualize what’s bothering you and go hammer out your session as hard as you can.
Intense weightlifting can have a dramatic impact on reducing stress and increasing results.
Monday, June 29, 2009
Tuesday, June 23, 2009
What It Takes To Win
What it Takes To Win.
If you would only look to weekly planning then you will learn all you need to know about the certainty of your fitness. A week is a pretty substantial chunk of time, 168 hours to be exact. How many hours have you invested in your good health?
Below is a list of questions. Answer them truthfully to learn how well you are caring for your number one asset – your health.
Remember; it is likely that the biggest liar that you will ever meet probably watches you brush your teeth in the mirror each day. Be honest; no one is counting here but the one who counts the most – you.
What it Takes to Win: (Y or N)
I used some form of resistance training for at least two hours this week. (Y or N)
I elevated my heart rate through cardiovascular exercise for at least three hours this week. (Y or N)
I used flexibility at the beginning and end of each workout this week. (Y or N)
I got at least 50 hours of sleep this week. (Y or N)
I ate between four and six meals per day, each day, this week. (Y or N)
I stayed within my body’s caloric requirement each day this week (If unsure then reply to healthlinknewsletter@live.com for a free calorie counter). (Y or N)
I consumed between .7 to 1.0 grams of protein per pound of bodyweight each day this week. (Y or N)
I found a fun and exciting way to be active while staying social and involving those closest to me. (Y or N)
I brought my lunch to work each day this week. (Y or N)
I ate breakfast every day this week. (Y or N)
Extra Credit: I drank one ounce of water for every 0.5 pounds of my healthy bodyweight for my height (Google BMI).
Score Outcome:
9-10 Yeses – What are you an Olympic athlete?
6-8 Yeses – Smokin! You are doing just about everything you can to attain your fitness goals. Search for variety in your workouts so that you do not become bored. Look at the questions that you missed and make sure that you did not really blow it in one or more areas. If all this is true and you still don’t hit your goals… THEN blame your trainer.
4-6 Yeses – Ok, you are trying. You should get credit, even four yeses takes work. The key is to get closer to your goal without extremely blowing off one or more criteria. Look to add another Yes by next week. Rank yourself on the best and worst of the criteria and work on your toughest “NO” first. Don’t stop until it is a “YES.”
3-4 Yeses – What’s up? This stuff is hard to do every single day isn’t it? So what will you do? Roll over and quit? Try this one on for size… throw away your blame list and replace it with THIS list. Then figure out what you need to do to get into the next category. The good news for you is that 5 out of 10 of the criteria involve diet. You can build a workable plan around just your meals and WALLA; you will be on your way.
1 Yes – You may only have one certain “YES,” but you probably have more than a couple “Maybes.” The key for you is certainty. It’s time for awareness. Become aware of your “Maybes” and keep searching until you can get a definite yes or no. Once you have done that, get your cardio and caloric requirements in line. If you can just do those few things then you may soon find yourself in the 4-6 category. At that time you will be progressing readily towards a healthy, active, fulfilling lifestyle that you can be proud of.
If you would only look to weekly planning then you will learn all you need to know about the certainty of your fitness. A week is a pretty substantial chunk of time, 168 hours to be exact. How many hours have you invested in your good health?
Below is a list of questions. Answer them truthfully to learn how well you are caring for your number one asset – your health.
Remember; it is likely that the biggest liar that you will ever meet probably watches you brush your teeth in the mirror each day. Be honest; no one is counting here but the one who counts the most – you.
What it Takes to Win: (Y or N)
I used some form of resistance training for at least two hours this week. (Y or N)
I elevated my heart rate through cardiovascular exercise for at least three hours this week. (Y or N)
I used flexibility at the beginning and end of each workout this week. (Y or N)
I got at least 50 hours of sleep this week. (Y or N)
I ate between four and six meals per day, each day, this week. (Y or N)
I stayed within my body’s caloric requirement each day this week (If unsure then reply to healthlinknewsletter@live.com for a free calorie counter). (Y or N)
I consumed between .7 to 1.0 grams of protein per pound of bodyweight each day this week. (Y or N)
I found a fun and exciting way to be active while staying social and involving those closest to me. (Y or N)
I brought my lunch to work each day this week. (Y or N)
I ate breakfast every day this week. (Y or N)
Extra Credit: I drank one ounce of water for every 0.5 pounds of my healthy bodyweight for my height (Google BMI).
Score Outcome:
9-10 Yeses – What are you an Olympic athlete?
6-8 Yeses – Smokin! You are doing just about everything you can to attain your fitness goals. Search for variety in your workouts so that you do not become bored. Look at the questions that you missed and make sure that you did not really blow it in one or more areas. If all this is true and you still don’t hit your goals… THEN blame your trainer.
4-6 Yeses – Ok, you are trying. You should get credit, even four yeses takes work. The key is to get closer to your goal without extremely blowing off one or more criteria. Look to add another Yes by next week. Rank yourself on the best and worst of the criteria and work on your toughest “NO” first. Don’t stop until it is a “YES.”
3-4 Yeses – What’s up? This stuff is hard to do every single day isn’t it? So what will you do? Roll over and quit? Try this one on for size… throw away your blame list and replace it with THIS list. Then figure out what you need to do to get into the next category. The good news for you is that 5 out of 10 of the criteria involve diet. You can build a workable plan around just your meals and WALLA; you will be on your way.
1 Yes – You may only have one certain “YES,” but you probably have more than a couple “Maybes.” The key for you is certainty. It’s time for awareness. Become aware of your “Maybes” and keep searching until you can get a definite yes or no. Once you have done that, get your cardio and caloric requirements in line. If you can just do those few things then you may soon find yourself in the 4-6 category. At that time you will be progressing readily towards a healthy, active, fulfilling lifestyle that you can be proud of.
Monday, June 15, 2009
Intensity
Think of a plane that is taking off.
As that plane is gaining speed on the runway the engines are firing at full intensity. The plane is moving slower than you could in your car, but the engines are the loudest and the most intense of the entire flight. Why? Because it takes intense energy to get that plane moving.
In this manner so too must more energy be required of you to reach your fitness goals.
In order to change your body composition you must over-stress or overload your body. Taking your body to this limit can be a bit scary, but you must go through this type of stimulus in order to produce change.
You may overload your body in two different manners; short bouts of vigorous exercise, and long durations of moderate exercise.
Vigorous exercise is tough, at least a 7 or 8 out of ten on a relative scale. Bouts of vigorous exercise should not last more than 20 minutes.
Moderate exercise is safe and relatively comfortable. Examples of moderate exercise would be water aerobics, swimming with an efficient stroke, walking, or doubles tennis.
If you are to choose moderate exercise as the main driver for your program then depend on exercise sessions of more than an hour at least three days a week. Exercise duration needs to be greater than 5 hours per week at moderate intensity.
Like a plane that has already reached its cruising speed; less effort will be required to maintain fitness results once you have attained them.
Once you have reached your goals then your workouts design may shift. For one; your capacity to produce effort will have changed. After over-stimulating your body you will have adapted to meet the demands of vigorous exercise. What was once vigorous will now seem doable. In this manner you may expend less relative effort while balancing results.
Less time will be needed to maintain results than to attain results. Individual efforts will vary, but regardless of personal performance levels a minimum of 150 minutes of activity will be needed to maintain a healthy lifestyle.
..............
For an archive of previous newsletters see "healthlinkblog.blogspot.com"
As that plane is gaining speed on the runway the engines are firing at full intensity. The plane is moving slower than you could in your car, but the engines are the loudest and the most intense of the entire flight. Why? Because it takes intense energy to get that plane moving.
In this manner so too must more energy be required of you to reach your fitness goals.
In order to change your body composition you must over-stress or overload your body. Taking your body to this limit can be a bit scary, but you must go through this type of stimulus in order to produce change.
You may overload your body in two different manners; short bouts of vigorous exercise, and long durations of moderate exercise.
Vigorous exercise is tough, at least a 7 or 8 out of ten on a relative scale. Bouts of vigorous exercise should not last more than 20 minutes.
Moderate exercise is safe and relatively comfortable. Examples of moderate exercise would be water aerobics, swimming with an efficient stroke, walking, or doubles tennis.
If you are to choose moderate exercise as the main driver for your program then depend on exercise sessions of more than an hour at least three days a week. Exercise duration needs to be greater than 5 hours per week at moderate intensity.
Like a plane that has already reached its cruising speed; less effort will be required to maintain fitness results once you have attained them.
Once you have reached your goals then your workouts design may shift. For one; your capacity to produce effort will have changed. After over-stimulating your body you will have adapted to meet the demands of vigorous exercise. What was once vigorous will now seem doable. In this manner you may expend less relative effort while balancing results.
Less time will be needed to maintain results than to attain results. Individual efforts will vary, but regardless of personal performance levels a minimum of 150 minutes of activity will be needed to maintain a healthy lifestyle.
..............
For an archive of previous newsletters see "healthlinkblog.blogspot.com"
Sunday, June 7, 2009
Your Country, Your Health
“Utopia must begin in the body of man.” Plato said as he dreamed of the utopian society. The broad shouldered, aristocratic philosopher regarded the ill health of an indolent society as “the absurdity of the idle rich.”
Plato spoke of the medicine of his day as something that “educated diseases,” offering no cure but only a treatment to the symptom. The remedy to health care problems; then, was to be found in physical health habits.
“For the first 10 years of life, education should be predominantly physical… and in this first decade such health will be stored up as will make all medicine unnecessary.”
Today we see the validity of Plato's thoughts as we analyze the facts of the obesity epidemic in America today.
According to the center for disease control:
*In 2000 the total cost of obesity in the United States was 117 billion dollars.
*In 2000 health care costs associated with physical inactivity topped 76 billion dollars.
*2/3rds of the American population are overweight.
*If 10% of adults began a regular walking program, $5.6 billion in heart disease costs could be saved.
*A sustained 10% weight loss will reduce an overweight person’s lifetime medical costs by $2,200–$5,300 by lowering costs associated with hypertension, type 2 diabetes, heart disease, stroke, and high cholesterol.
According to a study conducted by Duke University researchers:
*Workers compensation claims per 100 employees cost $51,019 for obese workers and $7,503 for non-obese workers.
*Obese employees filed 11.65 workers compensation claims per 100 workers compared to 5.8 filed by those within a health weight range.
*Obese workers lost 13 times as many days of work as their colleagues who weighed less.
........................
So what are we to do? Plato would have us banish all citizens above 10 years of age and start all over. Nah... too much trouble. One does not need to banish citizens, but only to banish poor habits and replace those habits with positive health habits. The National Academy of Sports medicine provides a road map for success.
National Academy of Sports Medicines Guidelines for attacking obesity:
*People struggling with obesity need to burn 200-300 calories per day from exercise, with a minimum of 1250 calories burned per week.
*Low impact cardiovascular exercise sessions (40-80% of max heart rate) 40-60 minutes per day; or 2 ½ hour sessions per day, at least 5 days per week.
*Regular flexibility practices
*Core and balancing exercises 2-3 days per week.
*Resistance exercise consisting of 1-3 sets of 10-15 reps 2-3 days per week. Repetitions of up to 20 may be used. Resistance should consist of a push, a pull, and a squat. Resistance training will burn fewer calories but will be vital to preserving muscle mass and continuing results.
………
Too much of a good thing can also act to the detriment of the state. As Plato wrote “we do not want a nation of weight lifters and prize fighters… To be merely an athlete is to be nearly a savage.” Work hard on your job and be creative in developing a fun, healthy lifestyle which will serve to care for your health and the health of your country.
Plato spoke of the medicine of his day as something that “educated diseases,” offering no cure but only a treatment to the symptom. The remedy to health care problems; then, was to be found in physical health habits.
“For the first 10 years of life, education should be predominantly physical… and in this first decade such health will be stored up as will make all medicine unnecessary.”
Today we see the validity of Plato's thoughts as we analyze the facts of the obesity epidemic in America today.
According to the center for disease control:
*In 2000 the total cost of obesity in the United States was 117 billion dollars.
*In 2000 health care costs associated with physical inactivity topped 76 billion dollars.
*2/3rds of the American population are overweight.
*If 10% of adults began a regular walking program, $5.6 billion in heart disease costs could be saved.
*A sustained 10% weight loss will reduce an overweight person’s lifetime medical costs by $2,200–$5,300 by lowering costs associated with hypertension, type 2 diabetes, heart disease, stroke, and high cholesterol.
According to a study conducted by Duke University researchers:
*Workers compensation claims per 100 employees cost $51,019 for obese workers and $7,503 for non-obese workers.
*Obese employees filed 11.65 workers compensation claims per 100 workers compared to 5.8 filed by those within a health weight range.
*Obese workers lost 13 times as many days of work as their colleagues who weighed less.
........................
So what are we to do? Plato would have us banish all citizens above 10 years of age and start all over. Nah... too much trouble. One does not need to banish citizens, but only to banish poor habits and replace those habits with positive health habits. The National Academy of Sports medicine provides a road map for success.
National Academy of Sports Medicines Guidelines for attacking obesity:
*People struggling with obesity need to burn 200-300 calories per day from exercise, with a minimum of 1250 calories burned per week.
*Low impact cardiovascular exercise sessions (40-80% of max heart rate) 40-60 minutes per day; or 2 ½ hour sessions per day, at least 5 days per week.
*Regular flexibility practices
*Core and balancing exercises 2-3 days per week.
*Resistance exercise consisting of 1-3 sets of 10-15 reps 2-3 days per week. Repetitions of up to 20 may be used. Resistance should consist of a push, a pull, and a squat. Resistance training will burn fewer calories but will be vital to preserving muscle mass and continuing results.
………
Too much of a good thing can also act to the detriment of the state. As Plato wrote “we do not want a nation of weight lifters and prize fighters… To be merely an athlete is to be nearly a savage.” Work hard on your job and be creative in developing a fun, healthy lifestyle which will serve to care for your health and the health of your country.
Monday, June 1, 2009
Smoke the Muscle, Not the Joint
Too often in the search for the bulging bicep do we forget about that missing link; the tendons and ligaments at the musculo-tendonous juncture – the joint.
Ailments like joint pain; in all of its various forms, can seriously restrict your mobility and reduce your quality of life as you mature. Rheumatoid arthritis, osteoarthritis, and tendonitis are some of the ailments that can result from not caring for your joints – even if you are exercising regularly.
The expression “use it or lose it” has never been more apt than when applied to your joints. If you want to be healthy, mobile, and pain free for life then you are going to need to stay well hydrated and put your joints through frequent, numerous repetitions of their full intended range of motion.
When you take each joint in your body through its intended range of motion it’s like giving your joints a much needed oil change. You can prevent those serious degenerative conditions like arthritis and carpal tunnel syndrome. Joint exercises, when performed properly, will release tension in your body so that you move more freely. Furthermore; joint exercises are relaxing and invigorating. In no other way can improving your resistance to injury feel so good.
Joint flexibility exercises are nearly impossible to describe accurately in writing. For increased joint mobility; consult a professional about a 20 minute routine that will work best for you and your particular needs.
Remember that it’s about your health and wellness. It’s great to be fired up on fitness. Learn to care for your body so that in being fired up you smoke the muscle, not the joint.
Ailments like joint pain; in all of its various forms, can seriously restrict your mobility and reduce your quality of life as you mature. Rheumatoid arthritis, osteoarthritis, and tendonitis are some of the ailments that can result from not caring for your joints – even if you are exercising regularly.
The expression “use it or lose it” has never been more apt than when applied to your joints. If you want to be healthy, mobile, and pain free for life then you are going to need to stay well hydrated and put your joints through frequent, numerous repetitions of their full intended range of motion.
When you take each joint in your body through its intended range of motion it’s like giving your joints a much needed oil change. You can prevent those serious degenerative conditions like arthritis and carpal tunnel syndrome. Joint exercises, when performed properly, will release tension in your body so that you move more freely. Furthermore; joint exercises are relaxing and invigorating. In no other way can improving your resistance to injury feel so good.
Joint flexibility exercises are nearly impossible to describe accurately in writing. For increased joint mobility; consult a professional about a 20 minute routine that will work best for you and your particular needs.
Remember that it’s about your health and wellness. It’s great to be fired up on fitness. Learn to care for your body so that in being fired up you smoke the muscle, not the joint.
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