Wellness, Engagement, Health

measurehealthWellness starts at home! Are you overwhelmed with information regarding how much to exercise, what to eat, how to decrease stress? You are not alone. Too much fat, too much sugar, too much processed foods, too much of anything is not good for anyone. Science gives us a glance of what works and what doesn’t work, whom can you trust? Trust that you know what is good for you. Do you feel good after exercising for 10 minutes? If yes, then it is good for you. When you eat fresh fruits or vegetables, do you feel energized? If yes, then try replacing a fruit for a can soda. Are you filled with a “to do list” and feel stressed when you are not able to get it all done? If yes, let some of those tasks go. You might feel sick and don’t know why?

Engagement starts with you! When you feel tired, when you feel stressed, when you feel lost, it might be time for you to get engage in your health. It’s a bit complicated but at the same time it is not if you go back to basics: move as much as you can, eat vegetables and fruits you can grow in your garden, give yourself time to rest, unplug from technology for 5 minutes a day.

Get a Health Assessment! Take 30 to 60 minutes a day for yourself. You can prevent obesity, prevent diabetes, heart disease, kidney disease, some cancers, and other preventable diseases with the information obtained from a Health Assessment. Where are you? Do you know your health status? Small changes can make a big difference for you, family and people around you. But how can you get started?

RMRreevue2Allow me to help you with a program that it is based on scientific research. Get a Health Assessment from My Exercise and Wellness; it will include a reading of your Resting Metabolic Rate Analysis, Blood Pressure reading, Blood Glucose Test, Resting Heart Rate and other measurements to give you a baseline and areas to concentrate on to improve your Wellness and health. Cost $130 per assessment, some of the cost can be covered by your insurance.

A Health Assessment can help you avoid developing metabolic syndrome. According to most recent data, Metabolic Syndrome is a cluster of conditions that make you sick— increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Can you change alone? Maybe… in the meantime allow me to help you.

MetabolicSyndrome

8 Diseases associated with Metabolic Syndrome

 

 

From Values to Vision

Webster’s Dictionary
noun vi·sion \ˈvi-zhən\
: the ability to see : sight or eyesight
: something that you imagine : a picture that you see in your mind
: something that you see or dream especially as part of a religious or supernatural experience

For our purpose, to explore in the class From Values to Vision, we will look at the meaning of “something that you imagine : a picture that you see in your mind” 

Sample of a Vision Board

Are you curious about growing your awareness, develop a new skill, live a healthier life style, challenge yourself in a new sport, excel in a favorite hobby, gain physical mobility, improve your wellness, or create new connections? So often, people seek a change but are unaware of taking the time to look first at what they really want before starting into action of making a change. One way to get started is to re-evaluate your values. What top five or ten values are a “must have” in your life? Once you develop a sense of those values you can start with The Vision Board to help you set the stage to how and what you want in your future and the behavioral changes that you might need to implement to get to your vision.

Our next Class will be held on May 30th 2015. For more details fill the contact form. or text (775) 241-8405. $40 per person, sliding scale available. Bring magazines and/or images that inspire you, other materials will be provided.

Staying Motivated with a Coach

Coaching is a subject close to my heart because it has helped me stay motivated. I’ve had running coaches, a cycling coach and a triathlon coach whom have helped me when I wanted to get better in my sports. I also have a psychologist who guides me to continue to have a positive outlook. All the advice I have received has been to have a positive attitude during good and difficult times. I have learned that by being kinder towards myself I have become happier, more effective and motivated. These have helped me to become kinder and better in my relationships with other people too. This is a plus, especially knowing that we are all interconnected.

Coaching has many uses, but mainly it helps us with staying with goals that we want to achieve. I believe that the best way to ensure kindness and compassion towards oneself when choosing what goals to accomplish is to try the best we can and create stepping stones with percentages to reach desired goals. For example, committing to exercise 6 days a week for 30 minutes each day and attain 80% of that goal. You will still be within the guidelines of exercising most days of the week for at least 150 minutes at moderate intensity.

A coach helps by listening about your personal beliefs and guides you to make behavior and lifestyle changes. A coach helps see the client the contrasting behaviors of a particular lifestyle. For example, in instances when you eat a lot; the consequences could be indigestion, weigh gain, and less mobility. If you do not want to feel poorly about your health then you will try to be aware of your behavior and change it. It is not easy, but a coach can help you stay focused and teach you how to be kind and disciplined during your time of transformation. More importantly, you need to be kind to yourself, after all you are developing habits within yourself to become more self-reliant and stronger through life’s ups and downs.

Coaching relates to your overall wellness and the little things you can do for yourself to be kind and compassionate. Even reaching 80% of a goal is better than 50%. When you are kind to yourself then you are able to share that experience with others. Even if you are not the sharing type of person, I have learned that spending more time in nature and in silence to relax recharges me. I LOVE running because it allows me to feel my body, to hear nature and at times it provides the mental relaxation in order to focus on the goals I choose to pursue.

Now that we are 4 days into the new year, make more conscious choices about positive habits you want flowing into your mind. Don’t forget to avoid negative people or thoughts that bring hurtful judgements into your mind. Old habits will always lurk in your mind but if you explore your mind with kindness and compassion you can attain new healthy habits.

You do not have to do it alone, ask a friend for help, hire a therapist, hire a coach. You are worth the investment of your time on yourself. When you step outside of your comfort zone there is a chance of making a mistake, maybe you start your exercise program too quickly or you start a romantic relationship too early in your healing process after a break up, either way, see it as an opportunity to learn about you and use what you learn to avoid making the same mistakes again.

Be your own coach with kindness, compassion and respect. The world is full of beauty, enjoy it!

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10 days to 2015 – Let’s commit to run a 10k

This afternoon I went for a 4.5 mile walk, and it occurred to me, I should invite people to start training to run/walk a 10k in 12 weeks. I’ll give you exact workouts and if you sign up to my blog or send me an email with your phone number, I’ll text your daily workouts. The other option to get the workouts ahead of time is to sign up to the My Exercise and Wellness Facebook page…

The idea is help you do something that you find difficult doing on your own. Before you know it, we will have an army of dedicated people ready to transform. If you have past injuries or are overweight, visit a doctor before starting any type of exercise program. If you are healthy or you have been cleared to exercise by your doctor, you can get started right away. The workouts will start with a warm up, followed by an interval training, and ending with cool down. The importance of the steps is for your body to warm up and adapt to do the work is about to do. (The little secret in starting a NEW training program, “it will be ok if you have to stop and walk or stop and rest”.) I will design the workouts with the assumption that you haven’t been running and will make the first interval jog/walk or run/walk and as you gain strength and endurance the intervals will get longer and harder. The reality is, if you want to improve your cardiovascular capacity, you need to challenge yourself. But the other reality, it’s your body and taking care of it it’s more important. Exercising everyday is a joy when you create a habit. Running might not be your thing, just try different sports until you find the “one”.
Here we go:
Week 1 – Day 1 = 25 minutes
Warm up: 3 minutes walk at a speed with the capacity to be able to sing.
Interval: 17.5 minutes of intervals: 1 minute run (unable to sign) then 1.5 minute walk (sing again) repeat 7 times.
Cool down: 4.5 minutes walk. Done!

Send me an email and tell me about your experience. Better yet, post a picture of your route on our Facebook page.

Talk to you soon 😃

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Survey and Tips to Keep Your New Year’s Resolutions

Take the following survey to start getting focused on your 2015 goals

Maybe you have been thinking about your resolutions from 2014, and getting ready to make a list for 2015?

I’m not a fan of making resolutions because I’m afraid of failing at accomplish them, however I’m going to try something new this year and welcome the year 2015 with hope and desire. When I was younger, my yearly resolution was to improve my running times. It always worked out because I belonged to the running team in high school and college. Hard to fail when you have a support system geared to what you want to accomplish 😉 My resolution for 2015 is to get a location for my wellness center and help 30 clients a week. My resolution is centered on my desire to meet more people and make lasting connections. Your resolution might be related to changing a habit that causes harm to your well-being or changing a behavior that blocks your ability to cope with pain. Some resolutions are best dealt with a professional who can guide you. There have been studies by Roy F. Baumeister explaining that “willpower” is like a muscle, when you exercise self-control you build up a capacity to change.

TIPS to be successful with your RESOLUTIONS in 2015

  1. Start Small with reachable goals
    • Give yourself time to get used to a new routine. For example, if your goal is to exercise, make a schedule to exercise 3 times a week, instead of saying I’ll exercise more. Make your goal specific and fun. Try something completely different even if it’s trying almond milk instead of cow’s milk.
  2. Change One Behavior at a Time
    • Since both healthy and unhealthy behaviors develop over a period of time, it will take a while to change. Work towards changing a little bit and taking away those habits that harm your well-being.
  3. Tell your Friends
    • Share with others your aspirations. When you have someone to share your struggles and successes it makes it easier to carve a healthier journey. Your family and friends will be inspired by your changes! Another idea, join a support group to reach your goals in a community.
  4. Perfection is Unattainable
    • Sometimes you might have a misstep but it will be Okay. Giving up will only make you feel bad, but continuing will empower you to believe that you can reach your goals. So what? if it takes longer than you were prepared to do so. Everyone has ups and downs!
  5. Ask for Support
    • It is empowering to know that we can do things on our own. I have found that I am most successful when I accept help from those around me. Your resolution might cause some stress if your expectations are not met, however with someone by your side s/he can listen and strengthen your resilience. A professional can offer strategies to help you adjust your goals as well as guide you to change unhealthy behaviors.
  6. Keep Track
    • When you write down or keep track of your progress, you will accomplish your specific goal. There are many apps that keep track of your exercise, your weight, your positive thoughts and even going to the doctor for semi annual check ups. For example, if you want to save money, before you even start to save it, you need to know how much you are spending. Keeping track of your expenditures allows you to know where you have been, saving money tells you where you are going, when keeping track of your money, it becomes easier to change your impulses when going to the mall.

Resolutions are not easy and maybe you don’t need to determine them every year. I have learned to pay attention to my unconscious and how it can keep nagging my consciousness until I give it a specific well determined and attainable goal. The most successful tip is keep track of the steps you are taking to getting to your goal as well as talk to a friend, family or professional. You can do it alone, but it is more rewarding when you accept help.

For further reading:

  1. Baumeister, R., & Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.
  2. Duckworth, A. (2011) The significance of self-control. Proceedings of the National Academy of Sciences, 108, 2639-2640.
  3. Moffitt, T., et al. (2011). A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences, 108, 2693-2698.

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