Treat Yourself Kindly!!!

2011 is fast approaching and the hope is to improve on errors we have made in the past right?  Next year, let us treat ourselves better than we did this year.  Better diets, more water consumption and rejuvenation methods that can make all the difference.  Our lives are so busy, we often forget to take care of the person who's taking care of everyone else.  (Sounds complicated?  Well it isn't, here's why...)

Every single day we go through life, facing the elements whether it's the blinding sun, cold winds or both, we walk in shoes (sometimes) that aren't comfortable, we strap things to our shoulders (eg purses, backpacks, kids) and this list could be a mile long. We do it, daily and our bodies stand up to our requirements and sometimes well it just doesn't. Let us get into the habit of thanking our bodies by treating it well...previously I discussed foods that help us through our daily lives that prevent illnesses or help us better cope with such ailments. So we know, feeding it well is important. I've also discussed training techniques, that can improve our overall wellness (weights and cardio etc). Now let's view some necessary things that can help prevent pain, stress in general and from specific body parts (due to overuse from daily living).

These ideas are great for men and women, it is in no way specific to one sex only or a specific type of person.

Body Massage:
- relieves pain and eases tension
- relaxes inflamed muscles
- improves circulation
- reduces stress
- enhances your mood
- can be rejuvenating
- a great way to deal with small issues before they become larger ones (eg. getting rid of the tightness in your shoulders, before it becomes a debilitating pain)
- a great/welcomed way to treat yourself (so instead of buying that shoe, that you know would hurt your feet...get a massage)
- it's detoxifying for our bodies as well
- some say it can promote weight loss as well, but I suppose that's a specific type of massage

Facial:
- improves circulation
- It's a great protective mechanism to help beat wrinkles before they occur
- helps to unclog pores
- a great way to relieve stress and help you relax.
- improves confidence and may even enable a natural glow from within.


Manicure/Pedicure:
We all know why these are great to do. No one wants to be touched by hands that feel like sand paper. But more than that, we use both our hands and feet ALL the time. A foot massage is also excellent in preventing pains in your ankles or soles of your feel. Here's a good tip: before going to bed, rub coco butter or vitamin e oil on your feet and place them in a cozy sock. Your feel would be so soft within a week you would be amazed. And it also prevents your heel from cracking (also not a pleasant sight to an innocent bystander by the way). Again guys, this applies to you as well (*wink, hint hint)

Getting your hair done:
Having someone massage your scalp is so relaxing. It personally puts me into a very "zen-like" state. It promotes healthy hair growth, releases the necessary oils in your scalp and can also release tension and pent up frustrations (if done correctly).
These are things that we should do monthly, there are various types as well....you can try them out. At the end of it all, you would feel great about yourself, your skin and relaxed as well. Yes, these also cost money, so to those of you on a fixed budget...I've got you covered. There are various deals in the local paper as well as on sites like www.lifebooker.com or www.giltgroupe.com and in local salons, there are days when the above deals are discounted or half off the regular price. Pen these awesome events in your calendar and don't miss them. These are also great gift ideas for your relatives/friends (that are super uptight, great way to help them calm down. And it's guilt free, call it a spa treat, they would love you for it.)

So promise to treat yourself better in 2011,

you deserve it

* For those of you who already get these services on a regular basis, please let us know your favorite places or the best deals or how they have made your lives better/more comfortable.

"The Promise Land"

So I promised a much needed discussion about the benefits of various herbs and spices (I'll get to it have no fear before the end of the week) but instead, I would like to discuss some things that most people have never thought about when it comes to fitness/nutrition or life.

Most of my friends believe I am addicted to working out, and they may be right, but more than "working out", I am addicted to the freedom that it brings me.  It's the joy that I feel inside, the fact that things make sense after a run, spinning class or the calming feeling of gliding through water.  Fitness can be a struggle but gritting your teeth, clenching your fist and holding your breath thoughout workouts makes it much more difficult.

Know that movement is supposed to be part of our lives; we were not created to be sedentary.  Find a reason to become passionate about life itself. Let your worries, stresses, ailments, woes and issues (seen and unseen) go during your workouts.  Every time you want to grit your teeth, give a smile instead.

My neighbor who is well over 50 walks his dog every Saturday and Sunday morning at 5 am.  Sounds heroic?  No...sure doesn't, but have a seat.  He walks 50 miles, no matter the season or weather.  He is in amazing shape and when I asked him why he walks for such long distances, he says..."Cause I can...and we love the fresh air".

In Colorado two years ago, I met a 21 year old who runs 15-20miles a day.  She says she wants to see how far her legs can take her.  She does it without music and without top notch running equipment and by the way, this was her break after a night of studying.

These two individuals have something in common, and not simply the fact that they are human.  They both are free. Their smiles and PASSION when they discussed their trails was unmistakable.  My neighbor went so far to say his dog became more obedient and more disciplined after doing it continuously. Could this possibly happen to us as well?  Could we be better people if we just loved what we did and didn't fight the inevitable?

I listened to Marion Jones this morning, she said first time offenders (drug usage while competing) should not be banned for life from the sport.  And although that is debatable, what isn',t is the fact the joy of running left her when she was more concerned about winning.  When things become a chore, people may subject themselves to anything to achieve what they did when they were head over heels in love (with it).

Here are some suggestions: Try various sports (there are a lot to choose from). Slap on some sneaks and just head out (walking, running, jogging...anything). Take your kids or someone else's kids to the park every weekend (trust me, it's fun). If money is the issue...and there's no shame there... get free passes to various gym or classes and don't you dare miss a day!.

Bottom line:  Find your passion in life...in every aspect of it and you may very well find a happier healthier YOU.

Need a boost? Dig in!!

Nettle: (pictured on the left) has Vitamin B1, B2, B3, B5, C, K, beta-carotene, Calcium, iron, Potassium and Magnesium...it is an excellent cleanser, BUT it should ALWAYS be cooked before consumption an gloves should be worn when handling this herb.  Its a diuretic attributes help eliminate from the body waste products associated with conditions such as acne, arthritis and gout.  It also fortifies the immune system, therefore is an excellent choice when recovering from illnesses. It is also used widely in the fight against cancer.

Watercress: Rich in Vitamin B3, B6, C, E, K, Calcium, Manganese, Iron, Zinc, Glucoinolates, Fiber, beta-carotene (and other carotenoids as well).  This salad leaf has (plant) chemicals that boost the activity of cancer-preventing enzymes.  Is great for resisting infections and has the vitamins necessary for a fully functioning immune system. 

Spinach: Nutrient rich in Calcium, Magnesium, Zinc, Carotenoids, Foliate, Vitamins B2, B3, C and E.  Also a great dark green leafy infection fighter.  This
"miracle in a leaf" helps to fight against, lung, breast and cervical cancers, as well as heart disease.  It's excellent for skin and mucous membrane health.  This leaf should be eater raw or slightly cooked as over cooking removes very essential vitamins (such as Vitamin C and the carotenoids).  Sounds like a lot to swallow...OK, no problem.  Just eat lots of Spinach.

Pumpkin: Yes the Halloween veggie.  It's the most popular of the winter squashes and is packed with cancer-fighting chemicals.  Rich in Vitamin C, beta-carotene and fiber.  Great for immune function and can help to fight against colds and aid in our overall resistance to diseases.  Because it contains fiber, it helps to lower cholesterol and promotes good digestion by encouraging the elimination of waste matter.  Again, this veggie is good for you, eat up.  Try it with different spices and additives...makes for a very tasty and interestingly addictive dish.

Brazil Nut: Okay, grab a seat...this nut is awesome.  To those of you with nut allergies, I'm so sorry for you.  The Brazil nut contains, Vitamin B1, E, Calcium, Protein, Iron, Magnesium, Selenium, Zinc, Omega-6 fatty acids, Fiber, Protein, Glutathione and Biotin.  Are you impressed yet?  Well there's more, it helps prevent pre-mature aging, strengthens the immune system, prevents cancer, heart disease and helps to halt the development of tumors.  The presence of Omega-6's helps ease inflammation in the body, it enhances digestion and improves the appearance of our skin.  The Brazil Nut is a very satisfying snack and can also be used to top salads, a great additive (with a protein kick).

The grapefruit: This tangy and sharp tasting breakfast fruit is immune strengthening and detoxifying. Contains Beta-carotene, foliate, fiber, lycopene, vitamin C and flavonoids.  Great for tissue growth, helps to eliminate toxins and waste, the pulp is high in pectin (a soluble fiber that binds with excess cholesterol and removes it from the body.

Bananas: This sweet fruit has moderate releasing sugars that give us an energy boost. (I typically have one 30 mins or so before an early morning workout).  Nutrient rich in magnesium, manganese, potassium, fiber, Vitamins C, E, B3, B5, B6 and Biotin.  This fruit works with other vitamins to produce virus fighting substances such as interferon, it also works to regulate bodily fluids and improve nerve function. 

 Grapes: Another sweet fruit that cleanses and detoxifies. They help improve circulation and overall heart health.  They are great for gathering free radicals in our body and improve our skin, liver function, kidneys and bowels.  They also contain cancer-preventing ellagic acids.  They contain: Vitamin B3, B6, Biotin, Potassium, Selenium, Zinc, Anthocyanins, Ellagic acid. 







Okay, here it comes....the disclaimer:  I am not suggesting that you sit with a bowl of grapes and bananas and tubs of spinach and watercress.  Everything in moderation...everything!!!!!  Am I saying you should have these in your diet, absolutely.  And I am also suggesting here that instead of reaching for unnatural means of attaining essential vitamins and minerals that you opt for a more realistic and healthy choice...and ones that are guaranteed.  Some of these are healthy snack options for that "on the go person".  So avoid food shopping for a week and head to your local farmers market or green grocers...look for these amazing foods.  You will be in for a treat: look out great skin, heart health and tons of energy!!  Let me know how you feel, nature is calling YOUR name!!

Next we discuss some herbs and spices that can be added to your foods that also have great properties and make a dull dish downright EXOTIC!

Immunity Boosters:

The bodies we are born into may come with various complications, some minor and some major.  There are sometimes things we can do that can help achieve balance in our bodies. Here are a few tips for these issues, especially this time of year when the weather fluctuates and climatic changes occur on a regular basis...

For Acne: Eliminate the sugar in your diet as much as possible and increase fiber consumption through fruits and vegetables.  Foods to eat: Avocado (pictured above), brazil nuts, nettle, salmon, spinach and water cress

For Athritis: This is inflammatory condition, so stay away from foods that are inflammatory such as: sugar, citrus fruits, alcohol and refined carbohydrates.  Opt for foods such as nuts, seeds, oily fish (to help maintain healthy joints), fruits and vegetables such as: beet (pictured above), broccoli, mackerel, pineapple, sesame seed and sesame oil as well as papaya.

For Asthma: A very important step is identifying food allergens (which may include: milk, nuts, fish or wheat).  Have foods such as cayenne pepper (pictured above), sweet potato, red bell peppers, nettle, garlic, carrots and broccoli.

For the Common Cold/Influenza/Sinusitis: Aid your body's recovery by avoiding dairy products and having lots of fruits and vegetables (to load up on vitamin C and zinc).  During this period have foods such as: lemon, oranges, blueberries (pictured above), lemon, ginger, garlic, rosemary and thyme.

For Heart Disease: Blockages in the arteries that may cause heart disease are usually cholesterol and waste matter.  Avoid foods with saturated fats, found in animal products such as whole milk, butter, cheese and fatty meats.  Instead opt for the following: almonds, avocado, grapefruit, mackerel (pictured above) and salmon.

For a Sore Throat: These choices are best when treating a sore throat: carrots, garlic, lemon (pictured above) , nettle, onion, rosemary, blueberry and thyme.

Although you may not know when these things may occur, but keeping these amazing foods in your diet, there is a better chance of keeping these issues at bay.  Along with an active lifestyle, a clean diet and lots of water...you are well on your way to optimal health and one free of illness.

Coming up:

The importance and nutritional properties of the following:

* Nettle

* Watercress

* Spinach

* Pumpkin

* Brazil nuts

* Grapefruits

* Bananas

* Grapes

16 DAYS INTO THE PALEO CHALLENGE....

The Paleo Challenge started on Nov 1st 2010, with almost 25 people on board.  Not all 25 have stuck in there, and we are half way through the challenge.  The ones who have stayed on board are showing their determination and strength and their inner will to change their lives...the ones who have fallen off the wagon completely just need a bit more time to wrap their minds around the idea and the sheer determination to stick with a plan of action...whether wrong or right, to just stick with it. 

Moving right along, I'd like to up the intensity of the workout...this is the home stretch and it only makes sense to dig in and finish stronger than we started.  Here's your new formula for your workouts

For MEN:

Daily 100-150 pushups
Followed by your cardio workout and any other workout i.e. squats, lunges, crunches - upper and lower ab exercises

For WOMEN:

Daily 60-75 pushups (doing 100 would be great)
Followed by your cardio workout and any other workout i.e. squats, lunges, crunches - upper and lower ab exercises. If you don't have a pushup at all, do these inclined on a table, chair or on your knees

Please note I said DAILY, do this for 10 days and then take 3 days off where NO workouts involving the chest, shoulder or triceps are performed.

Be sure to warm up and cool down after every workout and feed your muscles and body well....lean protein, vegetables and fruit also have lots of water.  Your body will change and you will be a happier, healthier you.

"I will never forget that the only reason I'm standing here today is because somebody, somewhere stood up for me when it was risky.  Stood up when it was hard.  Stood up when it wasn't popular.  And because that somebody stood up, a few more stood up.  And then a few thousand stood up.  And then a few million stood up.  And standing up, with courage and clear purpose, they somehow managed to change the world." - Barack Obama

Life is to be enjoyed, there's nothing that we can't do...make a decision and follow through, especially when it gets tough.  Things may seem unrealistic, but it's not impossible...the concept of light was unrealistic, aeroplanes, space shuttles and a black president of the United States of America...but they were all accomplished.  What's your dream?  And how much of a reality are you willing to make it?

The Benefits of Weight Training

Some people are cardio junkies and although there are benefits to this mode of exercise such as building endurance and stamina within the leg muscles...but it's not optimal for long term strength and power. 

Additionally, as muscles become stronger, your physical output becomes easier...it lowers blood pressure and cholesterol levels and is also a very good for your heart.  Weight training does not mean you are going to bulk up, those very muscular individuals you are thinking of work very hard and have a very strict diet and also do a ton of isolation exercises geared at giving them the output you see.  So don't worry about that.  With all that said, each time you work out, you tear your muscles when they heal they become tighter not looser or more bulky (again that bulk comes from their diets).  This actually makes you look leaner and well toned.

Here are some specific reasons to start weight training:

*  It increases metabolic rate (rate at which your body burns calories)
* Adds muscle and prevents muscle loss, which as I mentioned earlier has a host of benefits (especially for women)
* It increases bone density and bone strength (again a very good thing for post-menopausal women and women prone to osteoarthritis and osteoporosis)
* It offsets muscle loss that naturally occurs as we age

There are several other benefits, but those are just a few that are functionally important to some of us.

There are some terms that you may come across in magazines or hear frequently in the "workout/exercise circle".  This is what they mean....

Reps         - Short for repetitions of exercise
Set(s)        - A set is a group of repetitions
Super sets - A group of repetitions done without rest or any break in between.
Resistance - Resistance is sometimes called "load" - the amount of weight used to perform an exercise
Rest          - This is the amount of time you rest between sets

Form:

Simply put, bad form could lead to injury (in the long run).  Depending on the exercise, start with no weight, then progress to lifting lighter than what you can lift.  Some people go too heavy to start, (usually not warmed up properly) they loose proper form and this may subsequently lead to injury. 

* Eliminate unnecessary bouncing, swinging and the use of momentum (as much as possible) while lifting.
* Pick up and lower the weights in a (slow)controlled manner.
* Try not to avoid body parts or certain exercises because you think they are too difficult. Maybe you can start your workout with the exercises you don't like and then end with your favorites.

Useful information:

1. Want Muscle, Go Heavy – Heavy weights and low repetitions are ideal for muscle building. Be certain to use form without swinging or you can cause injury or eliminate the benefits of the exercise. The reps per set for strength and power 5-8.
2. Want to get Slim, Go Reps – The opposite of a muscle-building strategy, this one uses more repetitions with less weight. 12-20 reps per set is a good rule of thumb.
3. Want to get Strong, Use Your Entire Body/Body Weight – Exercises that focus on specific muscles won’t create as much all-round strength as body weight exercises. The bench press and your standard push up work almost the same muscles. But because a push up uses your entire body, it will work more stabilizer and other smaller muscles as well.
4. Core Work - Core exercises, work the abdominal, obliques and lower back muscles.  Weight training does require often times to have a stabilized core, but doing some core work on the side would definitely add to a well balanced program.

12-20 reps - Lighter weights/loads used for leaning out (getting slimmer) - typically 60 secs rest between sets
8-12 reps   - For muscle growth - typically 60-90 secs rest between sets
5-8 reps     - For strength and power development (typically heavy loads/weights) - typically 120 + secs rest between sets

Add a little weight to your life, it would do your body some good.  Don't forget to warm up and cool down and feed your muscles with some good, healthy, well prepared protein after you work out.  (In the form of a protein shake or my favorite post workout meal, boiled eggs and sweet potatoes...yummy)

"Nobody ever drowned in sweat!!" - Jack "BEAR" Roberts

            

Many of us are fearful of attempting new things, but a while ago someone said: "The definition of insanity is doing the same things over and over and expecting a different result".  If it works for you, by all means keep doing it, not only that...show others how.  But, if it's not working...IT'S TIME FOR A CHANGE. 

Here are some steps you can take:

*  Eating nutritious and well prepared foods (Examples are on the food list)

*  Becoming active (Sample workouts are below)

*  Proper supplementation (List of some good choices are below)

Let's get the party started:

WORKOUTS:

Below is a list of bodyweight exercises and their descriptions, choose 5 out of the bunch whenever you work out, DIFFERENT ONES EVERYTIME.  DO NOT DO THE SAME 5 EXERCISES OVER AND OVER, there is enough to go for 30 days and beyond.  The rep range would be the same for each exercise, but for each set the order would change.  Here's an example:

Monday's workout:

A) High knees

B) Butt kicks

C) Chair Dips

D) Overhead squats

E) Plank

So those are your 5 exercises choices, they are to be done for 12 reps each and do as many sets in 30 mins, rest for 30 secs btw sets, but don't take a break after the set has begun (UNLESS YOU REALLY HAVE TO):

Set 1:  A, B, C, D, E

Set 2: B, C, D, E, A

Set 3: C, D, E, A, B

Set 4: D, E, A, B, C

And so on...hopefully you see the pattern here.  Keep going for 30 mins, and for those of you who already have an athletic base...don't take as many breaks.  So in the above layout, it shows a 2min break overall...don't take any breaks if you can or take one 30 sec break.  (PLEASE NOTE I SAID FOR THOSE OF YOU WHO HAVE AN ATHLETIC BASE, this is not advisable for someone who hasn't workout out in a long time)

Here are your choices:

1)   Burpees

2)   Lunges

3)   Air Squats

4)   Y Squats

5)   U Squats

6)   T Squats

7)   Push ups

8)   Pull-ups

9)   Box jumps

10) Chair dips

11) Plank

12) Wall Sits

13) Jumping lunges

14) Walking lunges

15) Overhead squats

16) Mountain Climbers

17) Squat thrusts

18) High knees

19) Butt kicks

20) The crucifix walk

21) Spidee crawls

22) Running sit up

Notations:

Some of these are exercises I've either adjusted or made up on my own, the others can be found on youtube or google.

* Y Squats - Performing the standard squat with your hands straight into the air in the shape of a Y, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* U Squat - Performing the standard squat with your hands straight into the air in the shape of a U, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* T Squat - Performing the standard squat with your hands straight into the air in the shape of a T, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* Wall Sits - Stand with your back against a wall legs are outside of your hips, toes pointed outwards and away from the wall.  Slowly slide your back down toward the floor, keeping contact with the wall the entire time till your knees and waist are in the same line, slide down about an inch lower now.  Raise your arms to be at shoulder level and bend your elbows so the back of your hands are against the wall.  Leave your hands there and do 12 reps of this exercise...always going about an inch below where your knees and waist are in line.

*  Overhead Squats - Perform the standard squat as described above, this time using a broom stick.  Holding with a really wide grip and raising the stick above your head, your shoulders should be close to your ears at this point and the stick directly over your head.  Squat down to a seated position.  For those your you who have knee issues or flexibility issues, use a chair...tap on the edge and raise to a standing position.

* The Crucifix Walk - Get into the standard plank position, this time have your thumbs touching, walk the right hand an inch to the right, then the left, repeat till you can no longer walk your hands out, then return to the starting position.  Repeat 12 times.

* Spidee Crawls - Get into the standard plank position, bring our right knee to your right elbow, walk your right hand forward, walk your left knee to your left elbow and then your left hand forward.  Reverse the movement, keeping your butt/body as low as you can. 

Supplementation:

 

Omega 3 fish oils: http://www.strongerfasterhealthier.com/pdf/howtoreadlabels_sfh.pdf

 

For those of you outside of the united states...if you need this product, we can make it available to you.

 

NEVER, NEVER, NEVER GIVE UP!!! - Winston Churchill