Are you Fed Up?

After watching the movie, Fed Up, a recommendation from my brother, I was almost in tears and then anger, both emotions that have led me in a constructive way to create a program and continue writing my workbook 30 Days to Wellness. I want to be part of the solution. I always try to do be good to my body, it has endure much and it has given me so much more. The least I can do is give it a plant-based diet, a nice workout and a calming point of view.

Join the Challenge: Processed Food Detox for 10 days. It’s time to take care of our bodies in a way that most food manufacturers do not want us to take care of ourselves. Heck, I’m even guilty of it… As a Pepsi drinker and a two cookies a day eater, it will be a challenge for me. I’ve shown you in the past, choose fresh vegetables and fruits and I have even turned vegan and found vegan cookies, but for the health of the world, it is my responsibility to involve more people into change. This is a change for the 2020 generation. The recommended guideline is to reduce sugar consumption from processed food to less than 10% of the total energy intake per day. And to further reduce it by 5% about 6 teaspoons per day.

My wish list is for people who are nutritionally malnourished to get better food options, for people who are inactive to get 30 minutes of activity everyday, for people who are stressed and anxious to meditate for 5 minutes daily. It has helped me and it can help you too.

It’s all preventable. Start today…

Join the Challenge: Processed Food Detox for 10 Days. When you contact me, I will send a PDF of 20 recipes that you can cook in less than 30 minutes.

Take the Pledge with Every Body Walk!

Take the Pledge I have been working on finishing my thesis paper on the San Francisco Walking Kit. I probably know more about walking for health and wellness than I never knew 5 years ago when I embarked on that research, I have a love hate relationship with my research because I was not a walker before I started the study of 40 individuals, but now I probably walk everyday because of all the benefits of walking. As an athlete, I always have concentrated on performance; how to run my fastest mile even if it’s mile 15, or how to hold a yoga pose, or how fast can I race the Terrible Two Double century. Really, in order to be healthy, I don’t have to be the fastest. In order to have a better quality of life, I do need to exercise regularly. So do you! The more reading I have done on the subject about walking; I see that our problem as a society is not that we are not walking is that we are not moving at all.

Not moving enough during the day is a HUGE problem for the future of our civilization. (Another subject that I am currently working on is plant-based nutrition, they both go hand in hand) There are two issues that we need to address as a society: 1. Incorporate physical activity in schools, 5 days a week from kindergarten to universities. 2. We need to find ways to walk to work, school and around the neighborhood.

Here are two simple ways to get started:

  1. Park ONE mile away from your destination and WALK to work or school.
  2. Three times a week invite a family member or a friend or a co-worker to join you for a 30 minute walk.
theWalkingRevolution

Documentary The Walking Revolution

As an exercise physiologist, I am shocked by the alarming rates of increased heart disease, strokes, obesity and other ailments because of inactivity. I can guarantee that you do not want to be another statistic in the documentation of the American Heart Society. You can do something to improve your health outcome. This time you can have control of your exercise and diet by simply giving yourself a little bit more time to take care of yourself by walking and eating better. You don’t need to run a marathon or complete a triathlon, all you need is 30 minutes of physical activity most days of the week.

During my research I came across this website and you could listen to this 30 minute documentary while you go for a walk 🙂

http://everybodywalk.org/documentary

Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

Continue reading

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.

Continue reading

Physical Activity

physicalactivityThe case of Rachel. She is a 43-year-old, low risk, moderately active woman who works 40 to 50 hours a week in a sedentary job. Rachel’s original goal was to lose 10lb in 12 weeks. She has two children, Zach, age 10 and Emily, age 8, they are involved in sports. Rachel started walking with co-workers twice a week. She started walking because she knew she needed to take care of her self a little bit better.

Rachel’s WELLNESS VISION

“My wellness vision is to be healthy, energetic, and vital. I am content that with increased social support, a regular and a realistic weight management plan, I will achieve success.”

On completion of the 12-week program, Rachel had lost 6 lbs. and increased her strength, flexibility and aerobic fitness. Some of the actions she took:

  • Rearranged her work schedule
  • Started to walk her children to school once a week.
  • Incorporated stretch brakes before a meeting at work.
  • Used the stairs instead of the elevator.
  • Took public transportation once a week.
  • Started hiking and bicycling with her children.

What ultimately helped Rachel was her decision to make a little effort to achieve a goal of her choice. Her new goal of moving more and daily practices that reflected a new attitude about exercise.

What can you do to improve your wellness?