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

11 days to 2015 – I will start exercising!

Moab Trail RunDid you start thinking about your 2015 resolutions? Did you write them down? Are you thinking of giving up the resolution about increasing your exercise? Don’t do it yet! I know it’s easier said than done, but you can write it down again, the Resolution that reads: I will start exercising!

I will start exercising, can refer to your desire to start walking again, to start running, to go back to the gym, to try a new sport. It doesn’t matter what it will be, what matters is that you can look at your calendar and plan your days of exercise. Since I competed in high school and college as a runner, I tend to think that I can just start a run and go from 0 miles to 6 miles in one day, but it is harder to do so now that I’m getting older. I still try though, normally, I end up paying the price with an injury and able to only go for bike rides. Bike rides are fun too, but in the winter months, running and walking it’s much easier!

If you look at a calendar right now, you have 11 days to start exercising. You will be getting a jump start to your 2015 resolution. If you haven’t exercised in the past three weeks or more, I recommend you start walking and running/jogging in between. It will ease your leg muscles and joints into the exercise routine; it will help you prevent injuries.

Here is a two week period of runs

MON TUE WED THU FRI SAT SUN
Beginner/

Intermediate

Week 1 Tempo Rest Speed Stretch Easy Long run Easy
Week 2 Rest Tempo Rest Speed Stretch Easy Long run

A tempo run is a workout that stresses your body to the point of reaching your lactate threshold. This is the point where your body is not able to keep up with the accumulation of lactic acid in the muscle tissue. A tempo run teaches your body to use oxygen going to the muscles more efficiently. Your muscles learn how to use the byproduct of lactic acid more efficiently. In time that threshold will increase but you need to stress the body with tempo running, strength training and even plyometrics at least once a week for each.

Rest is just a time for you to go for a walk or just take the day off from exercise. There is nothing wrong with rest. Of course, I didn’t say sit on the couch all day. Just be mindful of your day and maybe just go for a 20 minute walk insatead.

Speed workout means doing intervals. Two ways of doing interval is to walk and jog, jog and run or run and sprint. The ideas is to do one activity for 1 minute hard, 2 minutes easy. This is the most simplistic way to get you focused on the goal of “Start Exercising”

A long run is anything longer than what you did the other days of the week.

Send me an e-mail to learn about a specific workout for your goals. For now, just start exercising. Your body will love you for it.