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Three Things You Know You Should Be Doing But…


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There are things that we know we should be doing that help improve our quality of life and general health. They are pretty simple. They are often not the most glamorous, page-turning or exciting things. Yet any fitness trends latest drugs or instant gratification aside – not doing these can affect our health in negative ways.

Start with what you know….give yourself credit. You know these things. Be better at doing them. Forget about waiting for new years…every day is a new day!

Drink More Water

You can search for yourself all of the statistics of how much water is in the body, how much water we should drink a day and the like. You know you should be drinking more. You don’t need to watch an exclusive news report or some talk show to get this groundbreaking news. You know this.  Every day you restart your intake. This is a lifelong habit. Making excuses that your organs, skin, brain, and body pay for is not good.

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Get Enough Sleep

Sure, it can be a struggle to get enough sleep every night. Life happens. Stress happens. Insomnia happens. But just letting things run their course and not trying to find a sustainable way to get 7-8ish hours of sleep a night is a bad path to travel. Regardless of how healthy you eat, how rigorous of exercise you get or health craze that is working for you – that can’t replace giving your body the chance to heal, rest and regenerate. Check out the graphic below and click here to read more.

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Graphic Credit: Healthline.com

 

Move Your Body

Yes you know you should. Your body was never made to sit, ride in a car all day or sit behind a desk. The days are not behind you where you can benefit from exercise in various forms. Your body was made to move. Click here to read here an article posted by American Council on Exercise about just that.

Just move. If you are not a fan of the gym then find some other space or activity to take up. Click here to read a great article posted by Tim of Original Strength about this.

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Thoughtful Movement


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It is much more convenient when you don’t really have to think when you are moving. Things become second nature. In everyday life, it can be a plethora of things. We go on autopilot often and muscle memory kicks in.  But there was a time we had to think and focus on how we moved. You were thinking more when we were learning.

It is like when you first learned how to ride a bike or even drive a car. You were probably hypersensitive to your balance and your speed when you were learning how to ride a bike.  As for driving a car balance was not an issue…but all of the things you had to do (check your rear mirror, then your side mirror, check out your speed, turn your signal on, watch for that stoplight) was kind of a sensory overload. Soon all of that calmed down and you got it. It became second nature.

As for your movement now it is a bit different. Perhaps you don’t play as much as you used to do when you were younger. Maybe you are tired of being beat over the head about exercise with a capital E. It could be you feel disconnected from your body.  Whatever it is, you know you need to do something, and you are trying.

I still challenge you to be engaged. If you dance – get into it. Let the music take you but reconnect with your body and play with your movement. If you are going to the gym or doing more conventional ways of exercise don’t just go through the motions. Study. Learn. (…and trying to say you are old won’t fly with me!) I don’t mean be a perfectionist about form. I mean notice your breathing. Learn about the importance of creating tension in your body during a movement and notice how that feels. If you do work with a trainer still don’t turn your brain off. Notice how much weight you are moving with. Be a good student and learn. Take ownership of your sessions.

Exercise is good for your brain and there are definitely ways to move that make you think and be more aware. It can be more like riding a bike again. This way of engaging does not stop at strength or conditioning…stretching and moving in ways to increase your mobility should be a mindful activity too.

You may come up against a barrier. It could be a physical barrier of a range of motion or a mental barrier as to something you think you cannot do or a movement that once lead to injury. Listen to that and don’t pack that away. Being aware of that and allowing that feeling to sit in the present is all about thoughtful movement.

Your brain was firing on all cylinders when you learned something for the first time. Those first times are still now and in your future. You just have to be open to learn, seek out advice and try different things. Allow yourself to learn how to ride a bike again. It can be scary but also exciting and stimulating. Again, you are never too old to learn. You can create more neurological pathways at any age. Read more about it here.

Get on that metaphorical bike & learn. Make mistakes. Avoid comparing your progress to others. Fall and get back on. It is all part of the process of better movement. It feels new and different.

Walk towards more thoughtful movement 🙂

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What can you do TODAY?


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What can you do today within the 24 hours of this day to improve your quality of life?

 

 

Keep it simple.

What can you do today to improve your quality of life? There are many moving parts to improving or maintaining one’s quality of life. These moving parts don’t just involve how you move but what also put into your body, and the many things you do when not eating or exercising. Small choices and decisions can reap positive benefits. Obviously, these decisions become more powerful over time when they become habits. But just focus on today…what can you do today? Below are just three ideas…but you know yourself better than me. You may already know what you will do today!

Be social

Social interaction is important to your well-being and health.  Get out of the house and be social, it does not necessarily have to be an exercise class…or invite some friends over to catch up.

Drink more water

 

 

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The amount of water in your body could be anywhere from 50-75%. Credit: Illustration by Hugo Lin. © 2018 ThoughtCo.

Fill your glass more during the day. Everyone benefits from being properly hydrated. Especially as we get older it is imperative to stay hydrated. The risks are real for you as you get older if you don’t stay properly hydrated…think that you should wait until you get thirsty? Think again!4.1.1-monograph-aging-fig-2.jpg

 

 

Practice doing your everyday movements better

Stand tall, walk tall, get out of a chair without rocking. It can take a lot of concentration and effort to make sure you have proper posture all day…especially if you have some bad habits to break! Perhaps all of these would be easier or your form would improve if you stretched today.

When I suggest stretching, you are probably thinking of the traditional stretching holds. If you enjoy those then do more of that. If you don’t enjoy the traditional stretches (and even if you do!) give a different way of moving instead. I am certified through Original Strength as a Coach. I begin, end and sprinkle in some of their movements into my client’s workouts. They feel great! Check out the links below to learn about rocking and a longer article about why everyone should do it. I find that this way of moving really reconnects people with their bodies..and it feels good!

Click here to read about why everyone should do this!

So what will you do today??

These are only three…what can you do today? Maybe one or all of these three? Or you can do something else today? Whatever you do…this is not a planning thing. Do something today to begin creating a groove that this act can snowball something that can contribute to your quality of life in a positive way. The size of this act does not matter.

Sound good? Have questions? Comment below or email me at [email protected]

Are you ready to improve the way you move? Click below to set up your free consult!

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10 Articles of 2017 That Promote Healthy Aging


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As we welcome the new year being mindful of moving better and other aspects of healthy aging have to be a part of our goals. Even if this is not directly a goal of yours…often we all reflect upon what we are thankful for. The health of our loved ones and yourself is often at the top of the list. With that in mind to continue being thankful, we must strive to choose the option to be able to do what we want to do and live the life that we want to live.  A result of choosing that path includes learning how to move better every day to improve if not maintain your physical capacity to perform everyday life activities with ease. Thus, here are 10 articles in no particular order from 2017 that you can use as your foundation for the new year.

Have a great start to 2018!

1.

Mobility is an important aspect of everyday life activities. There does not have to be a prescribed age where one is unable to do what they need to do. This article touches upon the mobility benefits that exercise can provide. Click here to read.

2.

Brain Health is often a concern as we get older and we want to know how to keep our brain sharp. This article speaks to how aerobic exercise and the lifestyle that you live can positively affect your brain health. Click here to read.

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Fitness Apps can make your life easier. Yes, you don’t have to be in your 20s to get hip to using a phone application to improve your fitness level. Click here to read.

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Flexibility and whole body coordination are absolutely important to be able to do what we want to do and like to do in life. The practice of Tai Chi is not only great exercise but also can prevent the risks of falls. Perhaps some may think that moving so slowly is easy and more intense movement could be more beneficial. I challenge you to take a Tai Chi class. Click here to read.

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The physical benefits of dancing reach far beyond the happiness it can bring (which is great in and of itself!). This article discusses a study by the German Center for Neurodegenerative Diseases in Germany. They found neurological benefits to dancing, along with balance improvement among other things. Click here to read.

6.

Move it or lose it is a saying that rings true every day and the anniversary of our birthday. This article highlights a study done by researchers from multiple schools which included University at Buffalo and Stanford University. Click here to read.

7.

Striving to be physically fit keeps your brain in good shape too. In a study by Boston University School of Medicine researchers found those physically fit performed better on memory tests than their less in shape counterparts. Click here to read.

8.

Misconceptions about exercise and older adults will lead you astray from where you should be.  In this article Dan O’Brien, Olympic athlete dispels the myths of exercise and other adults. You may not be a former Olympian but you can still benefit from his advice…because this pertains to anyone over 50!  Click here to read.

9.

What you eat plays a substantial part in how you age. My friends at IDEA Health and Fitness Association here in San Diego published a comprehensive article about what has changed and stayed the same in regards to the Dietary Guidelines of Americans. Click here to read.

10.

The intensity of how you exercise can play an important part in your physical fitness. This article discusses a study that found that exercise of an intense pace can positively affect you even at a cellular level. Such a type of exercise is not only for an individual of a certain age as the level of intensity is adjusted to someone’s fitness level. Click here to read.

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Take a 360 Degrees Look at Your Health


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Exercise is an important piece of the puzzle – but it is important to take a good look at how you spend the rest of your day. An awesome 45-minute workout three times a week is great. Just keep in mind that you want to compliment that good habit.  Below are some of the things to keep in mind when putting your health in perspective. Compliment that good workout with what you have in your control to change in your daily life!

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Food & Hydration

Look at what you are eating on a daily basis. What are your eating habits? How much water are you drinking a day? Also, are you fueling your body before your workout and feeding those muscles after the workout along with enough water. Keeping a food journal is a great idea – if anything you will see some patterns in how you feel that day or later after eating certain foods. Consult qualified professionals that can give you some advice about proper nutrition in regards your body in particular. General advice such as the portion control tips that is helpful, but sometimes seeking a professional can be more useful.

 

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Stress

We all know how stress can affect our body and our lives on a daily basis. Between our jobs, life stress and the real struggle to step away from it at the end of the day – it can snowball and affect all aspects of our daily life…including our sleep. It can be easier said than done to lead a less stressful life. One of the tricks is to find what works for you to ease the stress in a healthy way. Yes, exercise can help relieve some of that tension or mind/body techniques like yoga.

A new baby is like thebeginning of all things-hope, a dream of possibilities.

Your Parents

Genetics is something that we really don’t have considerable control over (yet). We have diseases or traits that are in our family tree. Some argue that “genetics load the gun & our environment pulls the trigger.” In other words, the argument is that a small percentage of a disease is caused by genetics and a larger is influenced by lifestyle choices and environment.  Even stepping outside of the genetic argument – what habits (good or bad) have you learned from your parents? Sometimes the bad habits need to be broken.

 

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Environment

Our environment is just as it sounds, where we live, work and play. Living in a place where you are able to walk more than you need to drive can affect your daily health. We have all seen the numerous articles about the bad effects of sitting down every day – so jobs, where we are at a desk all day or are able to walk around often, can make a difference. Further, not everyone is able to benefit from living situations that are free of things in and surrounding their homes that can affect their health.