We've all heard that when it's cold outside we need to dress in layers. That's all well and good, but dressing in layers does absolutely no good if you wear the wrong things or if you get sweaty. So here's how you stay warm in cold weather.
Before we get started, there is one rule you need to know.
Rule #1 AVOID COTTON. There's a saying amongst outdoorsy people and that is, "Cotton kills." Why? You ask. Because when cotton gets wet, it loses all insulating ability which means you get very, very cold, very, very fast. This is a recipe for disaster.
That said, here's how to dress to stay warm.
1st Layer
Polyester or silk underwear and bra (for women of course) , polyester or nylon sock liners. Sunscreen for any exposed skin, including your lips.
2nd Layer
Polyester or silk long sleeved thermal shirt and thermal long underwear, wool socks. I prefer long underwear that's skin tight and long enough to tuck into my pants. Looser long underwear doesn't trap as much heat. And one more thing. Why 2 layers of socks, you ask? First, warmth. Second, blister prevention.
3rd Layer
Depending on how cold it is outside, either a long sleeved polyester shirt and wool pants or a short sleeved polyester shirt and a heavy duty pair of polyester pants.
4th Layer
Again, depending on how cold it is, either snow pants and a heavy coat with a stocking cap and Balaclava (neck gaiter) or wind pants with your heavy coat, stocking cap and Balaclava. Slip your hands into a pair of polyester glove liners.
5th Layer
Mittens and water proof boots, sunglasses, goggles or other UV protection for your eyes. If you're going out in deep snow, then use gaiters, too.
Now that you're dressed for a blizzard...It's important not to allow yourself to sweat excessively. Sweat equals moisture and even with the most advanced fabrics that moisture will eventually equal cold, especially when you stop moving. The key is to shed layers before you get too hot, then put those layers back on before you get too cold. Yes, that does mean stopping a couple more times while on the trail, but trust me it makes a much nicer, much safer trip.
Of course even the most diligent of shedding layers doesn't stop all sweat. Armpits, the back and shoulders where backpacks and hydration systems make contact with the body and socks are prime candidates for moisture buildup.
So what's the answer? Always carry spare dry clothing. Even if you don't need it on the trail, you will appreciate changing into dry clothes at camp and/or for the ride back home.
In your bag:
Dry underwear, dry bra, dry thermal top, dry thermal pants, dry pants, dry long sleeve shirt, dry socks and liners (2 pair), dry stocking cap, dry mittens and glove liners and dry shoes.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Ingredients to Avoid
Here are a few ingredients you should avoid when at all possible. They can quickly sabotage your weight loss efforts and lead to serious health issues.
Partially hydrogenated oil of any kind--which is basically shortening. These oils love to stick to the walls of your arteries and cause heart attacks. Food manufacturers add partially hydrogenated oils because they are cheaper than butter or other healthier alternatives. Do your best to avoid foods containing this cheap fat. Some foods that contain partially hydrogenated oils are margarine and the majority of crackers and tortilla shells. So you know, La Flavorita makes partially hydrogenated oil free tortilla shells that are excellent. Back to Nature makes terrific p.h.o. free saltine crackers.
High fructose corn syrup--A super cheap sweetener that causes serious spikes in blood sugar levels. This is bad for weight loss and bad for your health in general. This darned sweetener is EVERYWHERE from bread to cereal and pasta sauce and chips and you get the point. That said, there are a lot of good, nutritious foods that don't use high fructose corn syrup as a sweetener. It might take a little detective work, but corn syrup free foods are out there. Try "energy bars" sweetened with honey or agave nectar rather than high fructose corn syrup.
Palm or palm kernel and coconut oil--These high in saturated fat oils are becoming a replacement for partially hydrogenated oils in some "health" conscious food. But there is nothing healthy about them. Best to avoid or seriously limit their intake. Foods containing canola oil are a better choice, although you still have to watch the total fat content.
Sugar substitutes such as malitol, manitol, sorbitol (notice the tol endings), aspertame, asulphate potassium, etc.-- Numerous studies have shown that "diet" foods containing sugar substitutes short circuit the brain so that it takes much longer for you to register when you're full. This means you consume more calories than you would have consumed without using a sugar substitute. Now doesn't that defeat the whole purpose of sugar substitutes? Also, the sugar alcohols (manitol, malitol, sorbitol) can cause gas, bloating and diarrhea. Not exactly pleasant.
So next time you go grocery shopping, beware of these ingredients.
Partially hydrogenated oil of any kind--which is basically shortening. These oils love to stick to the walls of your arteries and cause heart attacks. Food manufacturers add partially hydrogenated oils because they are cheaper than butter or other healthier alternatives. Do your best to avoid foods containing this cheap fat. Some foods that contain partially hydrogenated oils are margarine and the majority of crackers and tortilla shells. So you know, La Flavorita makes partially hydrogenated oil free tortilla shells that are excellent. Back to Nature makes terrific p.h.o. free saltine crackers.
High fructose corn syrup--A super cheap sweetener that causes serious spikes in blood sugar levels. This is bad for weight loss and bad for your health in general. This darned sweetener is EVERYWHERE from bread to cereal and pasta sauce and chips and you get the point. That said, there are a lot of good, nutritious foods that don't use high fructose corn syrup as a sweetener. It might take a little detective work, but corn syrup free foods are out there. Try "energy bars" sweetened with honey or agave nectar rather than high fructose corn syrup.
Palm or palm kernel and coconut oil--These high in saturated fat oils are becoming a replacement for partially hydrogenated oils in some "health" conscious food. But there is nothing healthy about them. Best to avoid or seriously limit their intake. Foods containing canola oil are a better choice, although you still have to watch the total fat content.
Sugar substitutes such as malitol, manitol, sorbitol (notice the tol endings), aspertame, asulphate potassium, etc.-- Numerous studies have shown that "diet" foods containing sugar substitutes short circuit the brain so that it takes much longer for you to register when you're full. This means you consume more calories than you would have consumed without using a sugar substitute. Now doesn't that defeat the whole purpose of sugar substitutes? Also, the sugar alcohols (manitol, malitol, sorbitol) can cause gas, bloating and diarrhea. Not exactly pleasant.
So next time you go grocery shopping, beware of these ingredients.
Tuesday, September 22, 2009
Walk Off Depression
A brisk 30 minute walk a day may be as effective in preventing and treating depression as some prescription medications. Research also shows that people who walk every day are happier and manage stress better than those who don't. It's probably thanks to the endorphin high we experience for 1-2 hours after exercise. That high seems to permeate throughout the day.
* As a side note, please seek immediate medical treatment if you believe you are suffering from depression.
* As a side note, please seek immediate medical treatment if you believe you are suffering from depression.
Friday, September 18, 2009
Beware of Big, Fat Bread
The other day I had to buy a different brand of bread because they were out of the stuff I normally buy. When I went to put that bread in the toaster, it would not fit without some serious squishing. How ridiculous is that? So for giggles, the next time I bought my normal loaf of bread, I compared nutrition labels.
The gigantic "healthy" whole grain, whole wheat and oat bread contained 110 calories per slice. My normal whole wheat and honey bread contained just 70 calories per slice. This got me thinking. 40 extra calories per slice times two slices per day equals a whopping 80 extra calories per day. That's an extra 28,800 calories per year or the equivalent of 11.5 pounds of weight I might have blindly gained just by eating a different brand of bread.
But that's not all! I also realized that the big bread had a lot more room for fixins. More fixins like mayo, pbj and butter equals several hundred more calories per sandwich. You know, it only takes consuming 2,500 extra calories to gain one pound.
The way things were adding up, if I didn't switch bread or cut my sandwiches in half, then I was going to gain over a pound a month. Yieks!
The moral of the story is two-fold, always beware of big, fat bread loaded with creepy, sneaky calories and always, always, always read those nutrition labels.
The gigantic "healthy" whole grain, whole wheat and oat bread contained 110 calories per slice. My normal whole wheat and honey bread contained just 70 calories per slice. This got me thinking. 40 extra calories per slice times two slices per day equals a whopping 80 extra calories per day. That's an extra 28,800 calories per year or the equivalent of 11.5 pounds of weight I might have blindly gained just by eating a different brand of bread.
But that's not all! I also realized that the big bread had a lot more room for fixins. More fixins like mayo, pbj and butter equals several hundred more calories per sandwich. You know, it only takes consuming 2,500 extra calories to gain one pound.
The way things were adding up, if I didn't switch bread or cut my sandwiches in half, then I was going to gain over a pound a month. Yieks!
The moral of the story is two-fold, always beware of big, fat bread loaded with creepy, sneaky calories and always, always, always read those nutrition labels.
Wednesday, September 16, 2009
Lower Cholesterol with Flax Seeds
Check this out, numerous studies show that adding one tablespoon a day of ground flax seeds to your diet can significantly lower your total cholesterol and your LDL cholesterol.
Not only that, ground flax seeds are high in fiber, magnesium and omega-3 fatty acids. It's those omega-3s that make these little seeds a powerful anti-inflammatory.
What about whole flax seeds? Whole seeds don't work as well. They need to be ground otherwise they pass through the digestive system undigested.
What about flax seed oil? The oil doesn't have the same effect. Why? Because oil is devoid of fiber. Fiber is your blood's vacuum cleaner. It binds to circulating fats and transports them directly to your body's waste depot before they can stick to your arteries.
What about flax seed supplements? Again, not as good as the real seeds thanks to the lack of fiber. Also, supplements contain fillers and aren't regulated by the FDA so you really don't know what you're getting.
How to Incorporate Fiber into Your Diet
Do it slowly. Flax seeds are high in fiber, so it's best to start with a small amount (1/4 to 1/2 teaspoon), then work up to a full tablespoon over the course of a couple of weeks.
How to Eat Ground Flax Seeds:
Add to oatmeal for breakfast
Use them as a cereal topper
Add to a smoothie
Add to bread, muffin, pancake and waffle recipes
Use as an egg replacer in baked goods (For one egg: add 1T of ground flax seeds to 3 T of water, stir and let sit for a few minutes, use as you would eggs)
Stir a little into your yogurt
Sprinkle some on a bowl of fruit
For best results, add ground flax seeds to a well balanced, diet full of fruits, vegetables and whole grains.
You can usually find ground flax seeds in the natural foods section of your local grocery store and in a health food chains such as Sprouts, Sunflowers, Mother's and Whole Foods.
Not only that, ground flax seeds are high in fiber, magnesium and omega-3 fatty acids. It's those omega-3s that make these little seeds a powerful anti-inflammatory.
What about whole flax seeds? Whole seeds don't work as well. They need to be ground otherwise they pass through the digestive system undigested.
What about flax seed oil? The oil doesn't have the same effect. Why? Because oil is devoid of fiber. Fiber is your blood's vacuum cleaner. It binds to circulating fats and transports them directly to your body's waste depot before they can stick to your arteries.
What about flax seed supplements? Again, not as good as the real seeds thanks to the lack of fiber. Also, supplements contain fillers and aren't regulated by the FDA so you really don't know what you're getting.
How to Incorporate Fiber into Your Diet
Do it slowly. Flax seeds are high in fiber, so it's best to start with a small amount (1/4 to 1/2 teaspoon), then work up to a full tablespoon over the course of a couple of weeks.
How to Eat Ground Flax Seeds:
Add to oatmeal for breakfast
Use them as a cereal topper
Add to a smoothie
Add to bread, muffin, pancake and waffle recipes
Use as an egg replacer in baked goods (For one egg: add 1T of ground flax seeds to 3 T of water, stir and let sit for a few minutes, use as you would eggs)
Stir a little into your yogurt
Sprinkle some on a bowl of fruit
For best results, add ground flax seeds to a well balanced, diet full of fruits, vegetables and whole grains.
You can usually find ground flax seeds in the natural foods section of your local grocery store and in a health food chains such as Sprouts, Sunflowers, Mother's and Whole Foods.
Tuesday, September 15, 2009
How to Change Your Lifestyle
Why do so many people fail when it comes to losing weight and improving their health and fitness? It's because we try to change too much all at once. One day, we wake up and suddenly decide to start a new life. We change our diet and our exercise routine and how we shop and how we spend our free time and this and that and the other...
With everything there is to think about in a day, making so many changes all at once is totally overwhelming. At first you might see some success, but eventually, especially in stressful situations, the brain's going to blow a few neurons and you'll return back to the same bad habits you've always had because they are easy and require little or no thought.
A much better method of making changes is to do so gradually. Make only one change at a time. As I mentioned in the previous post, it takes 2-4 weeks of daily repetition before a behavior becomes a habit. So pick one thing that you can do to improve your health and fitness. Perhaps it's going for a morning walk or reducing your soda intake by a can per day, or adding fruits and vegetables to your diet, etc.
Whatever change you decide to make, write it down and practice it daily. Don't attempt to make any other changes until this one has become a habit. Stay motivated by celebrating each of your small successes.
This process takes time (think baby steps), but if you are systematic about making small changes and turning them into habits, you will be amazed by the results! I promise!
With everything there is to think about in a day, making so many changes all at once is totally overwhelming. At first you might see some success, but eventually, especially in stressful situations, the brain's going to blow a few neurons and you'll return back to the same bad habits you've always had because they are easy and require little or no thought.
A much better method of making changes is to do so gradually. Make only one change at a time. As I mentioned in the previous post, it takes 2-4 weeks of daily repetition before a behavior becomes a habit. So pick one thing that you can do to improve your health and fitness. Perhaps it's going for a morning walk or reducing your soda intake by a can per day, or adding fruits and vegetables to your diet, etc.
Whatever change you decide to make, write it down and practice it daily. Don't attempt to make any other changes until this one has become a habit. Stay motivated by celebrating each of your small successes.
This process takes time (think baby steps), but if you are systematic about making small changes and turning them into habits, you will be amazed by the results! I promise!
Monday, September 14, 2009
Secrets to Living Long and Staying Healthy
My neighbor is an 85 year old woman who doesn't look a day over 65. She is in incredible physical and mental shape and she hasn't so much as had a cold in over 15 years. How does she do it? I'll tell you.
Staying Physically Active and Being Part of the Community
Anne wakes up every morning, sweeps the sidewalks around her apartment then tends to the plants around her apartment. She goes for a walk around the block, socializes with her neighbors and some of the guys on the maintenance crew, then she lifts weights (in her apartment). This is her routine every day except Sunday because on Sundays she dances (all alone in her apartment).
Eating a Variety of High Quality, High Nutrient Foods
She eats a huge variety of fresh fruits and vegetables and beans and whole grains like oats and whole wheat, barley and whole grain rice and she always has 5 almonds a day for a snack. She drinks a lot of water and enjoys hot and cold herbal teas (no sugar, bag teas).
Planning
Anne plans her meals for the week on Sundays. She makes a list for the grocery store, then goes shopping and gets only what she needs. Having a list makes for faster, healthier, less expensive shopping. Anne puts on the blinders and goes to exactly what she wants in the store, tosses it in her basket and moves on. This helps her avoid junk food temptations.
Going Vegetarian Once a Week
One day per week, Anne goes vegetarian. Twice a week, she eats fish. Four days a week she eats meat (a different meat each day). For example pork, chicken, beef and lamb.
Eating Small Amounts of Meat
She keeps her portion sizes small and always has more servings of fruits, vegetables and whole grains than meat.
Eating "Junk" Foods Sparingly
When she uses butter, it's always the real thing never even considering margarine.
She eats cheese once or twice a year.
She eats a single serving of high quality (low number of natural ingredients) ice cream once or twice a week. She drinks a glass of red wine once or twice a week and then on Sundays, when she is finished dancing, she has a single glass of Bourbon.
Anne also rarely goes out to eat and when she does, she never finishes her meal. She doesn't eat highly processed, convenience foods, either.
Vitamins
Anne takes a high quality multivitamin daily. She considers it her insurance plan.
Relaxing and Educating Herself
In her free time, Anne reads. She values her relaxation time and reads a variety of material from the newspaper to novels to magazines and books on health and fitness. She keeps her brain active by studying the latest and greatest advancements in health and fitness and as a result she knows a lot about which foods can help eliminate or reduce symptoms from many medical conditions such as high blood pressure, high cholesterol and arthritis.
Practicing Good Hygiene
Another key to Anne's good health is her all around good hygiene. She washes her hands frequently and takes very good care of her teeth. Good oral hygiene is extremely important and is an often overlooked component of health and fitness.
Routine
What makes Anne so successful is that over the years her healthy habits have become a routine. For her, it now takes more time and energy to be unhealthy than it does to be healthy.
Psychologists say that it takes about 2-4 weeks of daily repetition before a behavior becomes a habit. This week, in honor of Anne, I'd like you to pick one of Anne's behaviors and incorporate it into your daily life. When that behavior becomes routine, pick another one of Anne's behaviors and so on.
Have fun!
Staying Physically Active and Being Part of the Community
Anne wakes up every morning, sweeps the sidewalks around her apartment then tends to the plants around her apartment. She goes for a walk around the block, socializes with her neighbors and some of the guys on the maintenance crew, then she lifts weights (in her apartment). This is her routine every day except Sunday because on Sundays she dances (all alone in her apartment).
Eating a Variety of High Quality, High Nutrient Foods
She eats a huge variety of fresh fruits and vegetables and beans and whole grains like oats and whole wheat, barley and whole grain rice and she always has 5 almonds a day for a snack. She drinks a lot of water and enjoys hot and cold herbal teas (no sugar, bag teas).
Planning
Anne plans her meals for the week on Sundays. She makes a list for the grocery store, then goes shopping and gets only what she needs. Having a list makes for faster, healthier, less expensive shopping. Anne puts on the blinders and goes to exactly what she wants in the store, tosses it in her basket and moves on. This helps her avoid junk food temptations.
Going Vegetarian Once a Week
One day per week, Anne goes vegetarian. Twice a week, she eats fish. Four days a week she eats meat (a different meat each day). For example pork, chicken, beef and lamb.
Eating Small Amounts of Meat
She keeps her portion sizes small and always has more servings of fruits, vegetables and whole grains than meat.
Eating "Junk" Foods Sparingly
When she uses butter, it's always the real thing never even considering margarine.
She eats cheese once or twice a year.
She eats a single serving of high quality (low number of natural ingredients) ice cream once or twice a week. She drinks a glass of red wine once or twice a week and then on Sundays, when she is finished dancing, she has a single glass of Bourbon.
Anne also rarely goes out to eat and when she does, she never finishes her meal. She doesn't eat highly processed, convenience foods, either.
Vitamins
Anne takes a high quality multivitamin daily. She considers it her insurance plan.
Relaxing and Educating Herself
In her free time, Anne reads. She values her relaxation time and reads a variety of material from the newspaper to novels to magazines and books on health and fitness. She keeps her brain active by studying the latest and greatest advancements in health and fitness and as a result she knows a lot about which foods can help eliminate or reduce symptoms from many medical conditions such as high blood pressure, high cholesterol and arthritis.
Practicing Good Hygiene
Another key to Anne's good health is her all around good hygiene. She washes her hands frequently and takes very good care of her teeth. Good oral hygiene is extremely important and is an often overlooked component of health and fitness.
Routine
What makes Anne so successful is that over the years her healthy habits have become a routine. For her, it now takes more time and energy to be unhealthy than it does to be healthy.
Psychologists say that it takes about 2-4 weeks of daily repetition before a behavior becomes a habit. This week, in honor of Anne, I'd like you to pick one of Anne's behaviors and incorporate it into your daily life. When that behavior becomes routine, pick another one of Anne's behaviors and so on.
Have fun!
Friday, September 11, 2009
Fitness: Getting Started
People look at me and see all of the activities I do and assume that because I'm a Personal Fitness Trainer I have always been in shape. That is not the case. In fact, at one point in my life, I was overweight and very out of shape.So how did I manage to go from couch potato to athlete?
Very, very slowly. I started small.
Running:
I began with running. I'd jog as long as I could, we're talking 2 minutes or so, then walk to rest. Then I'd jog again, walk, etc. Over time, and it took me a very long time, I jogged more and walked less. I can now do a 5K run and am hoping to do a 10K at some point in the future.
In the Gym:
I started lifting weights. At first, I could only do one set of a handful of exercises, but over time I gradually worked my way up to more exercises, more sets, heavier weights and longer workouts.
On the Road Bike:
I could hardly go a mile and a half without dying. Over the course of about 2 years, I worked up my mileage and with the help and encouragement of our bicycling friends, I kept riding and challenging myself and can now do 65 miles in a day.
Mountain Biking:
I had a mountain bike, but had never been mountain biking, so when Justin and I moved to Pennsylvania, we found some short loop mountain bike trails in our area. PA is hilly. There was no choice but to go up.
So, we'd both pedal as long as we could, then stop, catch our breath and then start pedaling again. Over time, we're talking one or two years, we were able to climb huge hills without stopping. That said, when we mountain bike in California or Colorado, we still find ourselves stopping to catch our breath from time to time.
Swimming:
How hard can it be? Yeah...I decided to try a sprint triathlon with a 1/2 mile swim. When I started training, I couldn't even complete a single lap across the pool. I was dying. Gasping for air, floating on my back to catch my breath. It took me a little over a year of once a week swims before I could comfortably swim that 1/2 mile.
Hiking:
A one mile trail used to be it for me. After many, many hikes, each increasing in distance, now I know I can do over 10 miles in a day and I can do it carrying a 45 pound backpack.
Fitness is cumulative, so start small and gradually go bigger. As they say, Practice makes Perfect.
Thursday, September 10, 2009
Music and Your Health
Music is an important component in health and fitness for several reasons.
1. When you listen to music during your workout, you tend to go harder and longer than when you don't listen to music. Check this out: Upbeat Music Boosts Exercise published on the website, Medical News Today.
2. Music can help relax you, lower blood pressure and improve your mood.
3. Music has also been shown to significantly reduce the perception of pain. Check out this cool article in Cognitive Daily: Music, Art and the Perception of Pain by Dave Munger.
4. And for people suffering from anxiety, depression, cancer, Alzheimer's, stroke victims, and more there is a growing branch of medicine known as Music Therapy. Read about it at Therapy Times in the article, Music Therapy Reduces Anxiety and Improves Physical Health.
So grab your mp3 player, turn on the radio, pick up a guitar and enjoy!
1. When you listen to music during your workout, you tend to go harder and longer than when you don't listen to music. Check this out: Upbeat Music Boosts Exercise published on the website, Medical News Today.
2. Music can help relax you, lower blood pressure and improve your mood.
3. Music has also been shown to significantly reduce the perception of pain. Check out this cool article in Cognitive Daily: Music, Art and the Perception of Pain by Dave Munger.
4. And for people suffering from anxiety, depression, cancer, Alzheimer's, stroke victims, and more there is a growing branch of medicine known as Music Therapy. Read about it at Therapy Times in the article, Music Therapy Reduces Anxiety and Improves Physical Health.
So grab your mp3 player, turn on the radio, pick up a guitar and enjoy!
Monday, September 7, 2009
My Playlist
Boxing, Punching, Kicking, Flying Through the Air at 90 MPH Workout:
Warm-up:
- Survivor "Eye of the Tiger" Thank you so much Mr. Stallone for giving us Rocky, inspiration for greatness and so much more. (You are my hero for so many reasons.) I digress, "Eye of the Tiger" has the perfect rhythm for slow speed bag work and martial arts workouts that include punches, kicks and combos.
Move it!
- Powerman 5000 "When Worlds Collide" Awesome rhythm for faster speed bag work. Try doubling up on the punches. Also, awesome for faster kick punch combos on the punching bag with some ab work and push-ups thrown in for fun. Also love it for interval training on the stair stepper. Go! Go! Go!
- White Zombie "Thunderkiss '65"
- Ministry "Jesus Built My Hotrod"
- Alice in Chains "Them Bones"
- White Zombie "Supercharger Heaven" (The competition is toast)
- Alice in Chains "We Die Young"
- Guns and Roses
- Marilyn Manson
- Monster Magnet "Powertrip"
Road Cycling, Jogging, Slightly More Mellow Favorites:
- Queen "Another One Bites the Dust"
- The Misfits "Dig Up Her Bones"
- Prodigy "Firestarter" (Guarantee you'll pass everyone you see with this one playing)
- Metallica
- Quiet Riot "Come on Feel the Noise"
- Living Color "Cult of Personality
- Judas Priest "You've Got Another Thing Coming"
- The Misfits "American Psycho"
- Greenday "Welcome to Paradise"
- Great White "Once Bitten Twice Shy"
- Talking Heads "Burning Down the House"
- Tom Petty and the Heart Breakers
- Duran Duran, especially "A View to a Kill" James Bond here we come!
- Nitty Gritty Dirt Band
- Film Soundtracks
- Randy Travis
- Rammstein
Cooling Down and Stretching:
- Megadeth "Secret Place"
- Enya
- The Cranberries
- Roxette, "Wish I Could Fly"
Friday, September 4, 2009
Finding Inspiration to Move
We've all had those weeks or months where we feel completely uninspired to do anything. These are the times when we tell ourselves that we are going to workout or clean the house or read a book or redo the computer, but for some reason we never manage to actually get any of these things done.
Whether this lack of inspiration comes from depression, an injury or a simple case of burnout, there is one really good way to fix it and get yourself back on track.
Read about an athlete you really admire. Watch some of their past performances. Read stories about Olympians and ball players and cyclists and footbol (soccer) players, football players, skiers, runners, tennis players, golfers, etc. Learn what they have done to overcome adversity and get past those moments where they just want to give up. The stories are inspiring.
Next, try to find that athlete's favorite playlist, that handful of songs that inspire them to greatness. Go to itunes or Amazon and download those songs onto your mp3 player.
Music in hand, find a quiet place and have a seat. Close your eyes, listen to the music and visualize yourself as your favorite athlete. Visualize how good it feels to perform, how great it feels to cross that finish line or win that game.
Then when you are totally inspired, hit the gym, the tennis court, the track, the field, the slopes, the boxing ring, the mountain and go.
In the next post, I'll share with you some of my favorite workout music.
Whether this lack of inspiration comes from depression, an injury or a simple case of burnout, there is one really good way to fix it and get yourself back on track.
Read about an athlete you really admire. Watch some of their past performances. Read stories about Olympians and ball players and cyclists and footbol (soccer) players, football players, skiers, runners, tennis players, golfers, etc. Learn what they have done to overcome adversity and get past those moments where they just want to give up. The stories are inspiring.
Next, try to find that athlete's favorite playlist, that handful of songs that inspire them to greatness. Go to itunes or Amazon and download those songs onto your mp3 player.
Music in hand, find a quiet place and have a seat. Close your eyes, listen to the music and visualize yourself as your favorite athlete. Visualize how good it feels to perform, how great it feels to cross that finish line or win that game.
Then when you are totally inspired, hit the gym, the tennis court, the track, the field, the slopes, the boxing ring, the mountain and go.
In the next post, I'll share with you some of my favorite workout music.
Thursday, September 3, 2009
How to Buy the Right Shoes
It is vital that you buy the correct pair of shoes for your feet. If you buy the wrong shoes, your feet, ankles, knees, hips, back, shoulders, neck, everything up the chain is going to hurt. Not only that, but you will place unnecessary stress on your joints and increase your chance of injury.
So, when buying sneakers make sure you go to a good shoe store or sporting goods store where the employees are educated in how to fit people with shoes.
So, when buying sneakers make sure you go to a good shoe store or sporting goods store where the employees are educated in how to fit people with shoes.
A Shoe Salesperson Will Determine the Following Things for You:
- Your correct shoe size
- Your correct shoe width
- Whether you are a pronator, suppinator or neither
- If you are a heel striker or a forefoot striker
- Whether you have high arches, normal arches or flat feet
- What type of shoe is best for you, a walking shoe, cross trainer, running shoe (there are major differences between the different types)
Wednesday, September 2, 2009
Love Your Feet: A Quick, Easy Joint Pain Solution
I was talking to my dad the other day and he mentioned his knee was bothering him. He went to the doctor, the doctor did an MRI, but still couldn't figure out what was wrong. The doctor's advice was to simply do nothing and wait until the pain got worse and something operable showed up on an MRI. Until then, my dad was SOL.
Or was he? Was there a simple fix that the orthopedic surgeon had overlooked? In my opinion, yes.
Let's just say I know a thing or two about pain, namely foot pain, knee pain, hip pain, back pain, etc. I've had foot surgeries, knee surgeries and have been diagnosed with arthritis, tendonitis, severe degenerative disc disease, annulus disc tears, a herniated disc, etc., etc., etc.
I have learned that when something starts to hurt, such as my feet, knees, hips, back or all of the above; or if I find that I'm suddenly coming up with excuses for reasons why I don't want to walk or jog or if I'm cutting my walks and jogs short, it is time time to take a look at my sneakers.
With that, I asked my dad a simple question, "When is the last time you bought a new pair of sneakers?" (I already knew the answer. My dad came from a family that championed duct tape and glue to hold shoes together until they literally disintegrated off of his feet.) He told me he couldn't remember. I told him the first thing he should do is go out and buy a new pair and see if that made a difference.
Since this is my dad we're talking about, before he rushed to the store to buy new shoes, he found another pair of sneakers lying around the house and decided to try them out for a few days. Guess what, his knee pain went away. Bingo, problem solved.
I think it's so funny how we often overlook the simplest solutions to our problems. We forget the children's song we learned when we were five:
So if you are having issues with foot, knee, hip, back pain, etc. and the doctor can't figure out what's going on, try a new pair of shoes. If that doesn't work, ask your doctor if he/she believes prescription orthotics would help. I know they have made a world of difference for me and so many of the active people I know.
Tomorrow: How to buy the correct pair of shoes for your feet.
Or was he? Was there a simple fix that the orthopedic surgeon had overlooked? In my opinion, yes.
Let's just say I know a thing or two about pain, namely foot pain, knee pain, hip pain, back pain, etc. I've had foot surgeries, knee surgeries and have been diagnosed with arthritis, tendonitis, severe degenerative disc disease, annulus disc tears, a herniated disc, etc., etc., etc.
I have learned that when something starts to hurt, such as my feet, knees, hips, back or all of the above; or if I find that I'm suddenly coming up with excuses for reasons why I don't want to walk or jog or if I'm cutting my walks and jogs short, it is time time to take a look at my sneakers.
With that, I asked my dad a simple question, "When is the last time you bought a new pair of sneakers?" (I already knew the answer. My dad came from a family that championed duct tape and glue to hold shoes together until they literally disintegrated off of his feet.) He told me he couldn't remember. I told him the first thing he should do is go out and buy a new pair and see if that made a difference.
Since this is my dad we're talking about, before he rushed to the store to buy new shoes, he found another pair of sneakers lying around the house and decided to try them out for a few days. Guess what, his knee pain went away. Bingo, problem solved.
I think it's so funny how we often overlook the simplest solutions to our problems. We forget the children's song we learned when we were five:
The toe bone's connected to the foot bone,
the foot bone's connected to the ankle bone
the ankle's bone connected to the leg bone...
the foot bone's connected to the ankle bone
the ankle's bone connected to the leg bone...
So if you are having issues with foot, knee, hip, back pain, etc. and the doctor can't figure out what's going on, try a new pair of shoes. If that doesn't work, ask your doctor if he/she believes prescription orthotics would help. I know they have made a world of difference for me and so many of the active people I know.
Tomorrow: How to buy the correct pair of shoes for your feet.
Tuesday, September 1, 2009
Active Thought of the Week
How many times a day do you think, "I really should go for a walk or ride my bike or get up and move or lift some weights?" How many times a day does your body scream for you to get up and move or stretch?
Now, how many times a day do you act on these thoughts versus how many times you get sidetracked by doing something sedentary?
How many more calories a day would you burn if you actually listened to your body and gave it the activity it is asking for? The answer is a lot!
Our bodies are incredible machines! They know what we need in order to be healthy. All we have to do is follow instructions.
With our hectic schedules, I know that it's unrealistic to act on each of our active urges, however, if you acte on at least a few of these active thoughts each day, you will be pleasantly surprised by the results.
So today, when you have an urge to move, get up and take a walk, go for a bike ride, go to the gym, walk the dog, jump on a trampoline, or just stand up at your desk and do some stretches, etc.
Now, how many times a day do you act on these thoughts versus how many times you get sidetracked by doing something sedentary?
How many more calories a day would you burn if you actually listened to your body and gave it the activity it is asking for? The answer is a lot!
Our bodies are incredible machines! They know what we need in order to be healthy. All we have to do is follow instructions.
With our hectic schedules, I know that it's unrealistic to act on each of our active urges, however, if you acte on at least a few of these active thoughts each day, you will be pleasantly surprised by the results.
So today, when you have an urge to move, get up and take a walk, go for a bike ride, go to the gym, walk the dog, jump on a trampoline, or just stand up at your desk and do some stretches, etc.
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