Sedentary Lifestyle = Shorter Life...
Many of us sit a lot at work, watching tv, on the computer. Statistic: 40% of Americans have sedentary jobs and do not engage in any leisure-time physical activity.
The U.S. Surgeon General says "regular physical activity that is performed on most days of the week reduces risk of developing or dying from some of the leading causes of illness and death in the United States. In other words, we have to do our part to stay health.
Then why aren't we more physically active?
We get busy. We get lazy. We procrastinate. We don't like to sweat. We think it'll be too hard. We think we'll fail.
A sedentary lifestyle can cause disease and decrease quality-of-life.
10 Reasons to be More Active
Because regular physical activity improves health in the following ways:
Three Key Points
Everyday Physical Activity Boosters
A moderate amount of physical activity can be achieved in a variety of ways:
Recommendations for being more Active
The American College of Sports Medicine and the American Heart Association have issued recommendations for physical activity and health:
Healthy adults age 18-65 need:
That's doable, right?
If you feel like you're already physically active but aren't seeing the desired results, then it may be time to change it up a bit by increasing intensity, duration, and/or frequency.
TIP: Track your food for a week and take a good look at the results:
What one thing can you do today to increase your physical activity?
Wellness Coach & Advocate
Have you heard of the book, One Word That Will Change Your Life by Dan Britton, Jon Gordon, Jimmy Page? I came across it in late 2016. It is a process that helps you select just one word that becomes your driving force throughout the year. No resolutions or wish lists ... just this one word.
My 2017 word-of-the-year was 'fearless'. I wrote it on each month of my wall calendar, added it to my phone, posted it (subtly) on my website. It was a constant reminder for me to not act (or react) out of fear, but out of faith. Fearlessly.
Looking back at 2017, there are quite a few times that I faced fear in order to say (sometimes finally) what needed saying and to do what needed doing. I really did face some situations with a different mindset as I reminded myself of my commitment to being fearless. Some of these were minor incidences of life, but others were pretty significant for me.
Fearless. No cowardly lion here.
Since I benefited from having this single-word prompt, it clear that a new word would be needed for 2018. I changed it up a little with a different book titled, My One Word by Michael Ashcraft and Rachel Olsen - similar concept as the other book, but with a Christian basis. With prayerful consideration, my new word-of-the-year is 'trust'.
Maybe you'll be able to spot it on my website - sort of like a 'Where's Waldo?'
What's your one word prompt for 2018?
Want to get the most out of yoga classes? Avoid yoga faux pas?
Here are some quick tips:
I'm hoping to see you on your yoga mat soon! Click the blue buttons below for more yoga info and class information.
It took me many years to try yoga. I started with a Rodney Yee video. If you don't know, he's an American yoga instructor who rose to national prominence in the early 1990s when he began starring in a series of Gaiam/Living Arts yoga instructional videos. And he's extremely flexible. I felt inept at first, and took it as a challenge to become more bendy.
It was almost a decade later that I became a certified yoga instructor. To this day, Rodney is still more bendable than I.
What I didn't understand way back then is that yoga isn't just about how flexible you are. There is a mind-breath-body connection that can enhance a practitioner's overall well-being. Yoga is also a very personal experience. In a class we may all be doing the same poses, but we certainly don't all look the same in a downward dog, nor are we all experiencing it in the same way.
Our bodies are unique - from musculature to range-of-motion to skeletal structure. In one class there can be someone with a bum knee, another person with an achy back, someone else with carpal tunnel, someone in a larger body, a smaller body, tall, short, beginner, and someone who has been practicing for years. Regardless of the fact that we're in the same class together, we are all going to experience it in our own unique way.
THAT'S why I fell for yoga. It's a personal experience that can challenge you, help heal you, and enhance you.
I hope you'll fall for yoga this fall! Join me at Drive Dance Company on
Mondays and Thursdays at 7:00 PM.
I promise that I will help to make your yoga experience a good one, helping you to modify each pose so you'll get the most benefit. Click below for class info.
Massaging, stretching, icing, ibuprofen, heating, chiropractic visits weren't alleviating the achy, stiff, pain deep in my hip. It forced me to stop running and necessitated easing up other workouts, standing up more frequently at my desk, and buddying-up with an ice pack. When the pain and limitation peaked my frustration, I went to an orthopedic doctor. Of course this was after self-diagnosing online, as so many of us tend to do.
The orthopedic nurse practitioner confirmed hip bursitis. Bursitis is the painful swelling of bursae. Bursae are fluid-filled sacs that cushion your tendons, ligaments and muscles. When they work normally, bursae help the tendons, ligaments and muscles glide smoothly over bone. But when the bursae are swollen, the area around them becomes very tender and painful.
Not so fast. Just when I thought I had the green light, a new pain was becoming evident ... in my butt. Deep, deep in my butt. Ice packs became my constant companion, running had to stop (again), yoga was limited, my attitude was in the dumps. Apparently, when I cannot be as active as I am accustomed to it impacts everything from attitude to appetite to motivation to digestion. I was a hot mess.
Back to the doctor I went. She diagnosed a new injury that may have been masked by the previous inflammation, called high hamstring tendinopathy. Runners and yoga practitioners can be prone to this. "
OK, I'll take the cortisone shot and be on my way." Nope. This required physical therapy and lots of rest. The absolute worst words to my ears. I really just wanted the magic shot. I didn’t think I had enough patience for PT or more “rest”. Ugh!
Yoga, very gentle yoga, was an essential component to healing my high hamstring tendinopathy. Time, patience (still working on this virtue), attitude, and listening to my body was key. Eventually, (hours, days, weeks) as my hamstring started to loosen and the range of motion improved, the pain eased up, and (cue the angel chorus), I went running.
It was hot and muggy (my least liked running weather conditions) as I laced up my running shoes, but I ran with a smile.
Happy endorphins are coursing through me again!
There have been a couple minor set-backs, but slow and steady became my new mantra.
What I learned
Join me on Friday, August 25 at Drive Dance Company for a fun, relaxing yoga event that will help you to personalize and enhance your yoga experience!
You'll become more confident when you yoga! Whether it's body size, shape, range of motion limitations, or injury, you'll learn modifications to enhance your yoga practice.
Here are the details. I hope to see you there!
A Driving Force
I dismantled our Christmas tree later than usual this year, twenty-four entire hours later! Yep, I waited all the way until December 27th! Usually, I repackage all of the Christmas decor on December 26. I experience an overwhelming urge to purge, clean up, re-organize, and then prep for the new year as soon as Christmas is over. Pine needles sticking to my socks, embedding themselves in the rug, and being strewn about when Riley wags his tail becomes an annoyance, too.
Now that the tree is down, it's time to plan for 2017! I'm not referring to New Year's Resolutions because, as we all know, they don't last. My preference is to set goals for myself and then plan to make them happen. It's a deliberate and important process that is essential to wellness and personal growth. This year, however, I discovered something new and want to share it with you.
Goals move us out of our comfort zone and help us take action. Simply declaring to exercise more, eat healthier, lose weight, quit smoking or whatever the resolution may be, isn't enough. This can be witnessed at the gym every January. My husband and I expect the gym to be much more crowded between January 1 through around the middle of February. That's when the crowd begins to thin as people lose their 'resolve'.
We've all made resolutions with the good intention of "this is going to be the year", but somewhere along the way we get sidetracked or roadblocked.
Why? Failure to plan. Goal setting is imperative because it helps us to be specific and intentional. I've covered goal-setting previously, so I won't go into detail because I want to share something else with you, but just know that setting personal goals is essential!
This year I'm adding a simple, effective tool to my 2017 goals: one word.
That's it. One word that will prompt me throughout 2017 to make things happen, to achieve my goals with intention, and to be purposeful in my decision-making.
I highly recommend it to you, too!
One Word That Will Change Your Life, is a book by John Gordon, Dan Britton, and Jimmy Page.
The concept is simple:
"One Word that Will Change Your Life will inspire you to simplify your life and work by focusing on just one word for this year. That’s right! One Word creates clarity, power, passion and life-change. The simple power of One Word is that it impacts all six dimensions of your life – mental, physical, emotional, relational, spiritual, and financial. Simply put, One Word sticks. There is a word meant for you and when you find it, live it, and share it, your life will become more rewarding and exciting than ever."
I downloaded One Word That Will Change Your Life on my Kindle and read it straight through. Maybe you'll want to incorporate this simple concept into your new year. Find out more at their website: Get One Word
About three weeks ago I discovered my one word - the word that will prompt me, support me, enhance my wellness, and, in fact, has already helped me with a few decisions that have benefited my life in a positive way.
Having my one word prompts me to do | act | be in alignment with my goals in all aspects of wellness: faith, fitness, food, finances focus, family|friends! I did not randomly select my word, but followed the simple process of Prepare Your Heart, Discover Your Word, Live Your Word.
My word? "Fearless." It has personal meaning and will be (has already been!) a driving force for the year. You'll see it discretely popping up on my website and FB page as a personal reminder, a prompt, an encouragement.
What about you? What will your one word be in 2017? Join me! I challenge you to discover your word and apply it throughout the year. Let's see how it works for us!
Happy New Year!
friend recently texted to say that saw me while I was running and claimed, "you are so dedicated to fitness". I hadn't thought about it that way, but it's accurate. I exercise for both the physical and mental benefits, and really enjoy working out. I love to sweat, to challenge my muscles, and to feel that exhilerating rush after a run. Missing workouts make me feel cranky.
Why do I workout?
What motivates my continued love-fest with fitness?
Admittedly, sometimes I do need some additional motivation, especially if it's cold and windy and my couch is warm and comfy. That's when setting a goal helps, some future event that I'm anticipating or achievement that I'm striving for. Currently, my husband and I call our workouts "Antigua" in honor of our upcoming vacation. If one of us is feeling unmotivated for the evening workout, the other says "Antigua", and off we go. Guess what? There hasn't been one workout that I've ever regretted, but I have regretted skipping exercise. After the Antigua trip, I'll set a goal for summer or perhaps plan to run a 10k or plan a big hike ... something that will motivate me to challenge myself and keep working out.
Ultimately, my dedication to fitness will benefit me in my older years. My long, long-term goal is to refrain from medications and to stay as active as possible as I age. I want to be that old lady still doing yoga and lifting weights! In order to make that my reality, I have to take action now.
We have this one life and I decided long ago that I want to live every day of it to it's fullest. Staying fit, taking care of myself - body, mind, and spirit - have been extremely beneficial to me so far. It honors God when I take care of my body and I believe whole-heartedly that this fit lifesltyle will continue to positively impact my life for years to come. That's the plan, anyway.
What about you? Are YOU motivated? Find an activity that you like and do it. You have to plan it and make it happen! No one can do it for you.
If you want to make changes, it's time to get real. Ask yourself the hard questions:
Now ask yourself, "What will it take to reclaim my wellness?"
What's your "Why"?
Why do you want to have better health? Obviously no one wants to be sick or popping pills for various ailments, or to have limited mobility, or feel achy all the time. So why aren't you making the changes you need to make? Why do you wish you could lose weight, eat healthier, be more active? What's the benefit? What's in it for you?
Here's My 'Why'
I consciously choose to eat healthy, nutritious foods, lift weights, run, hike, snowshoe, do yoga, maintain a healthy weight, have a positive outlook, and take my health seriously. It makes me feel alive! I want to live a quality life. I don't want to look back with regret because of limitations that I placed on myself.
There was a time in my life when I didn't take good care of myself, when recreational drug use was limiting me, when processed foods and sugars decreased my health, when negativity limited my thoughts, when fear ruled. I wasn't living a quality life. I felt it and it weight heavily on me because I wasn't experiencing my true self.
I made a conscious decision to enhance my wellness. It's the BEST decision I could have ever made for myself. Hands down.
Not taking care of yourself is a limitation.
Don't limit yourself.
What if I told you that you can make some simple changes, some slight modifications that will begin the process of reclaiming your wellness? What if you don't have to spend lots of money, or make radical, life-altering changes in order to experience improvements in your health?
Would you do it?
I won't sugar-coat it though. It can be challenging. You will have to step out of your comfort zone a bit and to consciously decide that you want to take better care of yourself. You'll need to make a plan. You'll need to know - and always remember - your 'WHY'.
But you can do it. I'm going to tell you how.
Still with me? Great! In this blog series, I'm going to share some simple, proven ways to enhance your wellness at home. Today I'll share Tip #1.
Getting to the heart of the matter - your 'why' - is imperative. Take a few minutes, think it through, and write it down. It's an essential first step.
Stay tuned for Tip #2. (Sneak peek: "tricks" health coaches use to help you begin to improve your wellness ASAP)
Health & Wellness Advocate
to provide affordable, practical, and effective wellness solutions so my clients can live their ideal level of wellness.
I believe we all want to feel healthy in body, mind, and spirit. My programs provide practical strategies that help you to live your ideal level of wellness, starting at whatever stage of wellness you are currently in.
I feel most alive when I am helping a client enhance their wellness - whether working one-on-one assisting them with goal-setting, teaching fitness classes, conducting wellness workshops, or writing a wellness blog. I discovered that my true calling is teaching - and my true passion is wellness. So I've combined all of my life's experiences and education into some unique wellness programs that help people re-claim their wellness.
I guide my clients to make weight-related behavioral and nutritional changes through goal-setting, education, motivation, programming, support, appropriate progressions, and referral when necessary. My holistic approach creates balance between your nutritional and physical health, healthy relationships, fulfilling career, regular physical activity, spiritual practices thereby addressing the whole self, instead of just focusing on one aspect.
I believe wellness is for everyone and should not be cost-prohibitive, therefore, my wellness programs are comfortably priced, with payment plans and discounts available as well.
My programs include nutrition & wellness coaching, yoga, and personalized, at-home workouts.
Please contact me with your wellness concerns or questions about my programs! I'd love to hear from you!
I'm all business when I'm working out. I want my workouts to be effective, efficient, and completed in 60 minutes. Before I get to the gym, there's a plan - what my cardio will be and which body parts I'll be focusing on with the weights. This is my time to sweat and I savor it because the rest of the world is on hold. No emails, phone calls, social media, texting. It's just me versus me and I'm in my own little workout world.
As a personal trainer/health coach/yoga teacher, I can't help but notice other people's workouts. I'll find myself thinking, "Wow! That's a move I want to try!" or "Oh! That' person's back might be aching tomorrow."
One thing that bums me out at the gym is phone usage. I often see folks who seemed busier scrolling their phones than actually working out. Then there are the loud talkers like the person on the treadmill next to me talking with a friend on her cell. I didn't want to be part of the conversation, but it was all I could hear.
Unfortunately, we multi-task most everything - even exercise.
If you make time to put on your workout clothes and sneakers and drive over to the gym, make your time matter! Let it be the ONE hour in the day when you aren't multi-tasking. Use this time as an investment in your health. One of best things you can do is to leave your smart phone at home or in the car or in a locker or if you use it for music, then restrict its usage to music only for this 60 minutes of your day.
I mean, if you're going to invest time, money, and sweat at the gym, make it to count. Time is precious, wouldn't you agree? Health is even more valuable.
Ir you're going to the gym then remember it is an investment in health, a contribution to your wellness. Exercise is a great stress reliever, the anecdote to so many aches, pains, and ailments. For one hour out of the day, focus on y-o-u, your health, getting sweating, challenging yourself.
I promise all the other stuff will still be there when the workout is over.