Chestnuts roasting on an open fire, hanging up the lights, over the river and through the woods, parties here-parties there, rockin' around the Christmas Tree, and five golden rings! You know the songs and you know the hustle and bustle that takes place during these 6 weeks we call the Holiday Season. It is a time of laughter, cheerfulness, celebration, shopping, family, friends, good food, parties, lights, great music, thankfulness and giving. And yet...with all these wonderful things to enjoy, the season also can bring stress, depression and ba-humbugness.
I would like to propose a possible solution to this "just surviving" the Holiday Season in hopes that you can make it the best Holiday Season yet, with many more to follow in it's footsteps. As you prepare for the blizzard of events about to happen, be prepared and ask yourself (and Answer) the following questions:
List your top 5 for each
1. Things that I would make Me happy this holiday?
2. Things I don't want to do?
3. People I would like to spend time with?
4. Ways I would like to take care of myself?
5. Things I would like to do for others?
6. If I could do anything for the holiday, what would I do? What's Stopping you?
Spend a few minutes with yourself and really decide how you would like to have your holiday go rather than letting all the "Stuff" take control. Feel the power in yourself as you make decisions for yourself and an Action Plan on how to enjoy and not just survive the holidays.
Know that as you do this it may involve not following long held traditions, family routines, and so forth. As you move forward take into mind that others may not be so fond of your new found holiday freedom and may even be a bit disgruntled or offended. Remember to take their feelings into mind and let them kindly know it's not about them. Let them know you respect where they are at and that you are choosing to honor your own feelings this year in order to bring the actual feelings of peace, joy, love and laughter into your own life this season.
In saying this, there may be people you know choosing to make changes in their plans as well...remember to respect their feelings and not badger them for bucking tradition. Rather, ask what they are doing to bring joy into their lives and holiday season. You will get much further than badgering and the relationship will grow, and the energy from the respect factor will be enough to light the Christmas tree all on its own. What could be jollier than that?
So hang those stocking, trim the tree and sip some hot cocoa by the firelight with your friends and loved ones with peace in your heart, knowing you are in drivers seat of your own Holiday Cheer.
Have a merry time enjoying All the Holiday Season brings and take it with you as you move into a new year and let your life be forever changed, for the better, because you took 5 minutes to decide and act on what makes You happy.
We would like to hear about your changes, you never know how it may inspire others to do the same. Also, for some fun holiday ideas, remember local religious and community groups performing this season, as well as local charitable groups who could use volunteers (Santa can always use a few more helpers). Please share other fun ways to enjoy the season.
Tuesday, November 26, 2013
Thursday, November 21, 2013
Stress Relief through movement....
Stress Therapy…..Cardiovascular Style.
Cardiovascular exercise helps get your head right as well as your heart. If you remember that the first steps are always the hardest you will be pointing yourself toward success for permanent stress relief. Exercise will change from hard work, to something you enjoy within a few weeks. Exercise will build confidence as your body starts to tolerate a regular exercise routine, and become something you enjoy.
Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.
Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.
Meditation can help alleviate stress and it isn’t something you have to practice life a religious zealot. Here are a few easy steps to help you get started;
1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.
2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.
3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.
4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.
If meditation isn’t your cup of tea try focusing on muscle relation…
10-15 minutes a day can give you the time you need to give your body the TLC it is craving. Muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, and work down the body.
Forehead
Wrinkle your forehead and arch your eyebrows. Hold; then relax.
Eyes
Close your eyes tightly. Hold; then relax.
Nose
Wrinkle your nose and flare your nostrils. Hold; then relax.
Tongue
Push your tongue firmly against the roof of your mouth. Hold; then relax.
Face
Grimace. Hold; then relax.
Jaws
Clench your jaws tightly. Hold; then relax.
Neck
Tense your neck by pulling your chin down to your chest. Hold; then relax.
Back
Arch your back. Hold; then relax.
Chest
Breathe in as deeply as you can. Hold; then relax.
Stomach
Tense your stomach muscles. Hold; then relax.
Buttocks and thighs
Tense your buttocks and thigh muscles. Hold; then relax.
Arms
Tense your biceps. Hold; then relax.
Forearms and hands
Tense your arms and clench your fists. Hold; then relax.
Calves
Press your feet down. Hold; then relax.
Ankles and feet
Pull your toes up. Hold; then relax.
Tis the season for stress, by being proactive with your health and preparing yourself through cardiovascular exercise and mind/body routines you will be able to enjoy the festivities with less stress and sickness.
Thursday, November 14, 2013
I know...I know...I know...
I know... not to eat pumpkin chocolate chip bread for breakfast.
I don't feel very well when I do.
But I did...
I know... to drink more water each day.
I feel better when I do.
But I only drank 1/2 of what I need, so I'm tired and have a headache...
I know... for my health, performance, and body I need more vegetables daily.
I like the way I feel when my veggie in take is where it needs to be.
But Sunday I didn't have any...
I know... my body LOVES exercise!
When I do it.
But sometimes I don't...
I know... I am a very good scheduler.
But I rebel against scheduling when I'm not at work and procrastinate often.
I'm really anxious when I procrastinate and get so overwhelmed that I don't know where to start so I just don't do anything...
I know... my blog entry is due the second week of each month and posted on Monday.
Today is Thursday.
Obviously I didn't get it done on time...
I know... I want to read my book club book and finish it before we meet to talk about it so I don't feel lost in the conversation.
We met last week.
I hadn't even bought the book yet...
I know... I eat healthier when I eat from home.
I'm going to out to dinner with friends at least 3 times this week.
I didn't want to cook last night so I went out for food again...
"I know...I know...I know..."
Do any of these scenarios ring a bell? OR feel free to plug in your own...
"I know ______________ BUT ________________"
Why do we do this to ourselves? We constantly KNOW a lot of things but we don't actually DO them. So where has all of our motivation gone?
All of those examples above were personally from my own head and things that are specific to me but I also run across them daily with the clients I work with.
What is it that takes us to this place of INACTION?! Is it fear? Is it fatigue? Is it stress? Is it emotion? This lack of INACTION in our lives...my life... is driving me crazy!
So I sought out some old lessons I have read from my Precision Nutrition Lean Eating program and found these thoughts helpful...
"Action before Motivation"
We assume motivation and inspiration comes before action. But that's not always the case. Action often occurs before motivation and that desired mental state.
For instance, let's say one day you decide to go for a walk. You're not really inspired per se, but your brain feels fuzzy and you want some fresh air.
At first, you sort of clump along, starting at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you're walking proud. You have direction. The movement is actually giving you the energy.
After 20-30 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you've found that motivated mental state.
What changed? You acted first!
"The 3 S's"
Structure
Structures are the things and enviroments that surround us, and the things we put in place to ensure that things get done.
Ask yourself: "What needs to be around me in order to help me achieve my goals?"
Systems
Systems are processes and practices we use to make things happen.
Ask yourself: "What needs to happen for me to be effective? What processes and practices need to be in place?"
Scheduling
Book your to-do list into your schedule just like you would book any other appointment.
It may be laundry, paying bills, exercising, cooking and packing food for the week, 15 minutes of reading time. Schedule it!
"The 3 R's"
Reframing
Example: You are in a car accident, but you are OK.
Negative frame: "Oh my! How awful! Poor me, my car is trashed!"
Positive frame: "Oh my! I am so lucky! Cheated death again! This affirms my commitment to live life to the fullest-as if every moment could be my last!"
Quick tips:
Reframe problems as opportunities
Reframe "negative" qualities as superpowers. "Flip" the negative over.
Reframe "I have to"...as "I get to".
Refocusing
Quick tips:
A "refocusing ritual", which many athletes have, such as brushing off their hands to symbolize brushing off the last event.
A simple verbal trigger that reminds you to pay attention. ("back on track")
A tried-and-true routine, such as a few familiar go-to meals or strategies.
Imagining "parking" your concerns and distractions "outside" while you take care of business in the gym.
Getting a quick hit of your "power song" or favorite motivational video or quote.
Resilience
No matter how bad events are, all of us have the power to bounce back from them.
Quick tips: (American Psychological Association)
Try to see crises or stressful events as short-lived problems that are bearable.
If circumstances can't be changed, accept them.
Develop realistic goals and move towards them.
Take decisive actions in adverse situations.
Look for opportunities for self-discovery after a struggle with loss.
Practice and develop self-confidence.
Think long term. Put stress in a broader context.
Hope for the best.
Care for mind and body. Pay attention to needs and feelings.
Learn from past mistakes.
Be flexible and creative.
Have a support network. Maintain good relationships with family and friends.
I don't know about you...but just reading through that calmed me down and put things into better perspective for me. I always think I have to accomplish everything at once. If I remember to break it down into SMALLER STEPS, much more things feel manageable.
I wish you all the best in this upcoming week of applying "action before motivation" while considering the 3 S's and 3 R's! I know I will be thinking of them and I am excited to hear how you all do with implementing them and removing some of the INACTION from your lives also!
I'm starting right now! Hitting "POST" and going out for a run!
Please feel free to let me know how your journey went by emailing me at hjones@mvhospital.net!
Until next time!
Hayley Jones, BS, CSCS, PN1
hjones@mvhospital.net
www.mountainviewhospital.org/fitness-academy/
I don't feel very well when I do.
But I did...
I know... to drink more water each day.
I feel better when I do.
But I only drank 1/2 of what I need, so I'm tired and have a headache...
I know... for my health, performance, and body I need more vegetables daily.
I like the way I feel when my veggie in take is where it needs to be.
But Sunday I didn't have any...
I know... my body LOVES exercise!
When I do it.
But sometimes I don't...
I know... I am a very good scheduler.
But I rebel against scheduling when I'm not at work and procrastinate often.
I'm really anxious when I procrastinate and get so overwhelmed that I don't know where to start so I just don't do anything...
I know... my blog entry is due the second week of each month and posted on Monday.
Today is Thursday.
Obviously I didn't get it done on time...
I know... I want to read my book club book and finish it before we meet to talk about it so I don't feel lost in the conversation.
We met last week.
I hadn't even bought the book yet...
I know... I eat healthier when I eat from home.
I'm going to out to dinner with friends at least 3 times this week.
I didn't want to cook last night so I went out for food again...
"I know...I know...I know..."
Do any of these scenarios ring a bell? OR feel free to plug in your own...
"I know ______________ BUT ________________"
Why do we do this to ourselves? We constantly KNOW a lot of things but we don't actually DO them. So where has all of our motivation gone?
All of those examples above were personally from my own head and things that are specific to me but I also run across them daily with the clients I work with.
What is it that takes us to this place of INACTION?! Is it fear? Is it fatigue? Is it stress? Is it emotion? This lack of INACTION in our lives...my life... is driving me crazy!
So I sought out some old lessons I have read from my Precision Nutrition Lean Eating program and found these thoughts helpful...
"Action before Motivation"
We assume motivation and inspiration comes before action. But that's not always the case. Action often occurs before motivation and that desired mental state.
For instance, let's say one day you decide to go for a walk. You're not really inspired per se, but your brain feels fuzzy and you want some fresh air.
At first, you sort of clump along, starting at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you're walking proud. You have direction. The movement is actually giving you the energy.
After 20-30 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you've found that motivated mental state.
What changed? You acted first!
"The 3 S's"
Structure
Structures are the things and enviroments that surround us, and the things we put in place to ensure that things get done.
Ask yourself: "What needs to be around me in order to help me achieve my goals?"
Systems
Systems are processes and practices we use to make things happen.
Ask yourself: "What needs to happen for me to be effective? What processes and practices need to be in place?"
Scheduling
Book your to-do list into your schedule just like you would book any other appointment.
It may be laundry, paying bills, exercising, cooking and packing food for the week, 15 minutes of reading time. Schedule it!
"The 3 R's"
Reframing
Example: You are in a car accident, but you are OK.
Negative frame: "Oh my! How awful! Poor me, my car is trashed!"
Positive frame: "Oh my! I am so lucky! Cheated death again! This affirms my commitment to live life to the fullest-as if every moment could be my last!"
Quick tips:
Reframe problems as opportunities
Reframe "negative" qualities as superpowers. "Flip" the negative over.
Reframe "I have to"...as "I get to".
Refocusing
Quick tips:
A "refocusing ritual", which many athletes have, such as brushing off their hands to symbolize brushing off the last event.
A simple verbal trigger that reminds you to pay attention. ("back on track")
A tried-and-true routine, such as a few familiar go-to meals or strategies.
Imagining "parking" your concerns and distractions "outside" while you take care of business in the gym.
Getting a quick hit of your "power song" or favorite motivational video or quote.
Resilience
No matter how bad events are, all of us have the power to bounce back from them.
Quick tips: (American Psychological Association)
Try to see crises or stressful events as short-lived problems that are bearable.
If circumstances can't be changed, accept them.
Develop realistic goals and move towards them.
Take decisive actions in adverse situations.
Look for opportunities for self-discovery after a struggle with loss.
Practice and develop self-confidence.
Think long term. Put stress in a broader context.
Hope for the best.
Care for mind and body. Pay attention to needs and feelings.
Learn from past mistakes.
Be flexible and creative.
Have a support network. Maintain good relationships with family and friends.
I don't know about you...but just reading through that calmed me down and put things into better perspective for me. I always think I have to accomplish everything at once. If I remember to break it down into SMALLER STEPS, much more things feel manageable.
I wish you all the best in this upcoming week of applying "action before motivation" while considering the 3 S's and 3 R's! I know I will be thinking of them and I am excited to hear how you all do with implementing them and removing some of the INACTION from your lives also!
I'm starting right now! Hitting "POST" and going out for a run!
Please feel free to let me know how your journey went by emailing me at hjones@mvhospital.net!
Until next time!
Hayley Jones, BS, CSCS, PN1
hjones@mvhospital.net
www.mountainviewhospital.org/fitness-academy/
Monday, November 11, 2013
I can’t believe I am saying this but cardio actually sounds kind of fun today! I love the feeling when you get your heart rate up, your heart is pounding, you struggle to breathe because you are tired, and you get that burn in your chest. I know, I know that sounds absolutely bizarre but it feels SO GOOD!
Now, I am not talking about walking or running on a treadmill for an hour. That is NO fun to me at all. No, I am talking about intervals, high intensity training, and incorporating some body weight exercises for muscular endurance, tone and strength. Let’s mix up the cardio today and add some fun extras to it!
*Be sure to warm up before workout and cool down afterwards.
***YOUR 30 MINUTE WORKOUT AT THE GYM (You need a spin bike, treadmill, and stairs or stair machine)
Spin bike:
• Start at a low resistance and increase every 30 seconds for 5 minutes.
• 30 seconds pedaling while standing up on the bike and 30 seconds body weight air squats for 5 minutes alternating between both. (intervals- 30 sec. on bike, 30 sec. squats for 5 minutes!)
Further explanation: Set the spin bike on a low resistance to start to get your legs warmed up and going. Every 30 seconds increase the resistance just a little bit forcing your legs to pump a little harder, trying to maintain that speed. After 5 minutes of slowly amping up the resistance, it should be pretty heavy and difficult to move and your legs should be feeling tired. At this point, do 30 second intervals of pedaling while standing up on the bike and 30 seconds of body weight squats. So, you will pedal as hard and fast as you can for 30 seconds and then hop off the bike and do body weight squats (air squats) for 30 seconds. Keep alternating between these two for 5 minutes! TOTAL bike time: 10 minutes
Treadmill:
• 30 second fast jog/sprint on an incline then 30 seconds pushups: 5 minutes
• 1 minute run (no incline, just flat) then 1 minute plank hold.
Further explanation: Set the treadmill on an incline that you feel comfortable and safe at but will challenge you. Fast jog/sprint for 30 seconds. Hop off and do pushups on the ground for 30 seconds. Alternate between these two exercises for 5 minutes. Then, decrease the incline to just flat, level ground. Push yourself and run as hard as you can for 1 minute. Hop off and hold a plank for minute (on your elbows and toes- tummy facing the ground, keep your butt and back flat, keep your core tight) Alternate between these two exercises for 5 minutes. TOTAL treadmill time: 10 minutes
Stairs:
• 1 minute on: 1 minute jumping jacks
1 minute on: 1 minute crunches
1 minute on: 1 minute bicep curls
1 minute on: 1 minute burpees
1 minute on: 1 minute shoulder press
*repeat 1 more time
Further Explanation: walk or jog the stairs with all the energy you have for 1 minute. Hop off and do jumping jacks for 1 minute. Then stairs, then crunches, then stairs, then bicep curls…and so on down the list. Then repeat and do it all again! TOTAL stair time: 10 minutes
** All of these exercises are done at your own pace. You are only competing with yourself. Try to push yourself and work as hard as you feel comfortable and safe. Listen to some good pump up music during this workout, have water nearby, take rests when you need it, and most importantly…make it FUN!
Let me know if you need any further assistance with this kick your booty workout of the day! Enjoy!
Now, I am not talking about walking or running on a treadmill for an hour. That is NO fun to me at all. No, I am talking about intervals, high intensity training, and incorporating some body weight exercises for muscular endurance, tone and strength. Let’s mix up the cardio today and add some fun extras to it!
*Be sure to warm up before workout and cool down afterwards.
***YOUR 30 MINUTE WORKOUT AT THE GYM (You need a spin bike, treadmill, and stairs or stair machine)
Spin bike:
• Start at a low resistance and increase every 30 seconds for 5 minutes.
• 30 seconds pedaling while standing up on the bike and 30 seconds body weight air squats for 5 minutes alternating between both. (intervals- 30 sec. on bike, 30 sec. squats for 5 minutes!)
Further explanation: Set the spin bike on a low resistance to start to get your legs warmed up and going. Every 30 seconds increase the resistance just a little bit forcing your legs to pump a little harder, trying to maintain that speed. After 5 minutes of slowly amping up the resistance, it should be pretty heavy and difficult to move and your legs should be feeling tired. At this point, do 30 second intervals of pedaling while standing up on the bike and 30 seconds of body weight squats. So, you will pedal as hard and fast as you can for 30 seconds and then hop off the bike and do body weight squats (air squats) for 30 seconds. Keep alternating between these two for 5 minutes! TOTAL bike time: 10 minutes
Treadmill:
• 30 second fast jog/sprint on an incline then 30 seconds pushups: 5 minutes
• 1 minute run (no incline, just flat) then 1 minute plank hold.
Further explanation: Set the treadmill on an incline that you feel comfortable and safe at but will challenge you. Fast jog/sprint for 30 seconds. Hop off and do pushups on the ground for 30 seconds. Alternate between these two exercises for 5 minutes. Then, decrease the incline to just flat, level ground. Push yourself and run as hard as you can for 1 minute. Hop off and hold a plank for minute (on your elbows and toes- tummy facing the ground, keep your butt and back flat, keep your core tight) Alternate between these two exercises for 5 minutes. TOTAL treadmill time: 10 minutes
Stairs:
• 1 minute on: 1 minute jumping jacks
1 minute on: 1 minute crunches
1 minute on: 1 minute bicep curls
1 minute on: 1 minute burpees
1 minute on: 1 minute shoulder press
*repeat 1 more time
Further Explanation: walk or jog the stairs with all the energy you have for 1 minute. Hop off and do jumping jacks for 1 minute. Then stairs, then crunches, then stairs, then bicep curls…and so on down the list. Then repeat and do it all again! TOTAL stair time: 10 minutes
** All of these exercises are done at your own pace. You are only competing with yourself. Try to push yourself and work as hard as you feel comfortable and safe. Listen to some good pump up music during this workout, have water nearby, take rests when you need it, and most importantly…make it FUN!
Let me know if you need any further assistance with this kick your booty workout of the day! Enjoy!
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