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.

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 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!

Why am I up this early on a Tuesday morning?!

It's 6:10am and I have been up since 5:15am. Ok, honestly, I am usually up this early so I can read, write or exercise. It's a great time to have some Quiet ME time. Key word Quiet. On occasion I do sleep til 6 or 6:30 when my body could use the rest and this could classify as such.

So, I'm not only up...I'm at the gym...and not for myself! Why? Waiting for a client who is restarting training today at 6:00. Yep, I did say it was 6:10 and my guess - he's snuggled in his warm bed while visions of sugar plums dance in his head. OK, back to the topic of why I'm here. I am here to assist another in creating change in their life.

Change is always happening, whether we want it to or not. Many people resist change, including myself at times, because we don't always know what that change will bring to our lives, even when the change is positive and healthy.  Many times, we believe that change has to be huge in order to make a difference and so we don't get started because it feels too big. Truth is...it's always happening and we get to decide how that change will happen for us.

We can decide to take hold of the change in our lives and direct the actions so they are in line with the goals we set for ourselves. We can make the decision to start doing the little things that when bunched together make the big thing that gets up closer to where we desire to be.

Let's look to this morning for an example of making the small changes as an example:
Set an appointment with your trainer.  Check
Set your alarm for the earlier time.    Possibly checked.
Actually get out of bed, get dressed, and go to the gym.   Waiting to be checked.
Buy trainer a massage for not keeping the commitment.   Waiting to be checked.
Recommit to set alarm and get out of bed and go to gym and play with trainer.

Positive change is all about being accountable for past choices, noticing what excuses you are making, and deciding what little changes to start with. It can be as simple as changing a morning routine, driving to work a different way, doing your hair different, making a different food or drink choice, how you greet someone, deciding to take the stairs or parking further away from the building. Change Does Not have always have to be drastic and huge in order to make a difference. The small changes start to create new neuro-pathways which then assist in changing our thinking, feelings, actions and our lives.

Take a look, most often, change in a less positive direction happens little by little in small increments and steps, almost unperceivable at times.  We may not notice, but others will, as our bodies, self care, emotions, attitudes and life actions all start to be more negative and we start taking a backseat to owning our lives. It doesn't necessarily take huge change for these things to happen, but over time and little by little they do and then we look back and wonder how we got there.  We chose to let the flow of life take over.

We are either living or dying, playing in the current of life or just letting it have control. Personally, I choose to be in control and learn how to maneuver those currents so I can have a joyful, fun ride.  Yes, there are moments when the current gets swift and the waves unmanageable and I get tipped out of my vessel and into the current. I still have a choice! You do as well!  So what will it be...Live or Die?

What things would you like to see change in your life? What changes do you have some control of? Choose one area to focus on so you don't get into the huge waves and feel out of control. Are you willing to accept things and yourself, just as you are right now, knowing you are willing to change? What small changes are you willing to make in this area? Do you have a support team? Are you willing to reach out? Are you willing to get back in the boat if you get knocked out by following old patterns?  Are you willing to love yourself during the process?

This list could go on and on, however we will stop here so as to not throw you outta the boat with overwhelm. Take a look at you. Be accountable. Take responsibility for your actions. Choose to be the Best You Today. Choose to Live and have Fun doing it!  Life is too short to just let the current be in control.

 As for now, I'm going back to bed.  NOT! My weights are waiting for me to get them out and have some action and I am choosing to not keep them waiting any longer. Good thing I booked a massage for tomorrow.

If you would like more information or assistance with this amazing, life changing topic, I would be happy to assist you.

Until next time...Go Be Great!


Jennifer Saunders B.S.
Intuitive Life Coach, Reiki Energy
ButtinGear
Health & Fitness Academy
557-2823

Don't "Fall" apart this season

Don’t “Fall” apart this season….

This time of year is not usually synonymous with health and fitness goals but it is actually a great time of year to get in shape. The weather is cool enough to be comfortable any time of day, the kids are back in school and life has gone back to a normal schedule, and the gyms are empty because the “New Year’s Babies” haven’t set their January goals. It’s the perfect time to stretch your legs, enjoy the fall colors, and get the body you want for Christmas.

"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
-- John D. Rockefeller

Get outside and participate in the many activities this season has to offer, hiking to see the foliage, apple picking, pumpkin picking and bike riding. Get the whole family involved and create memories that you get to keep long after the weight is gone.

"Strength does not come from physical capacity. It comes from an indomitable will."
-- Mahatma Gandhi

Re-visit an old goal. There are great events year around now. Find that 5K you’ve been meaning to do, or register for the Tough Mudder with some friends. Set a date to reach that goal and sit down with a calendar, when we set our goals with a date we are 90% more likely to reach them.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them."
-- Bruce Lee

Then clean up your nutrition. It is harvest time! It is easy to fill your post workout meals with fresh vegetables and fruits. Visit your local farmers market and get courageous with your food choices. Find new ways to prepare squash, spinach, pumpkin, and other health options.

"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."
-- Orison Swett Marden

Take back the power this fall and make it your healthiest season this year…….

Oh those "PESKY" CARBS!

OH those PESKY CARBS!

Carbs are good! No, carbs are bad! No…wait, uhhggg! With all the fuss about carbohydrates, it’s difficult to know what to do!

So, what is it we really need to know?

Ultimately that depends on your goals BUT I have found most of the population just wants to know how to improve their health, their body composition and their performance. They aren’t shooting for super extremes.

Knowing this, now it’s time to discuss SMART CARBS and the CARB CONTINUUM.

Smart Carbs              Precision Nutrition

            "Smart carbs" are carbs that are health-promoting, slow-digesting, and nutrient-rich.

SMART CARB TYPE #1: HIGH-FIBER CARBS

            These include:

                        Most vegetables

                        Most fruits

                        Legumes: beans, lentils, etc.

*All of these carbs digest slowly (because of their high fiber content). They keep you

feeling full and energized for a long time.

            *They’re rich in vitamins, minerals, and phytonutrients, and generally, pretty darn good for you.

            *These carbs are high-octane fuel for the elegant and fine machine that is your body.

SMART CARB TYPE #2: STARCHY CARBS

            These include:

                        Sweet/starchy fruits: bananas, plantains, fresh figs or dates

                        Starchy tubers: potatoes, sweet potatoes, taro, yuca

                        Whole grain rice: brown, wild, red rice

                        Oats

                        Other whole grains, e.g. quinoa, amaranth, buckwheat groats, corn, etc.

                        Whole grain flour products: e.g. whole grain breads and pastas, etc.

            *Like carb type #1, these foods are also generally higher in fiber and beneficial nutrients, and digest relatively slowly. 

            *While most of these foods are “healthier”, they're much more carb-dense than Carb Type #1.

Keep it simple.

          *More fiber and nutrients + whole foods = more value. Smart.

            *Less fiber and fewer nutrients + processing = less value. Not so smart.

Always look to add more value to your diet. Think about how to make each carb choice just a little bit better.

Carb Continuum

Can you guess who tolerates carbs better?

 For health, body composition and performance goals:

            Endomorph’s:   (poor tolerance)

                        Top/Middle of the pyramid is reserved for after activity ONLY. Load up on veggies at all times of the day!

            Mesomorph’s:   (moderate tolerance)

                        Top/Middle of the pyramid is reserved for after activity but can be incorporated into a few additional meals throughout the day as long as health, body composition and performance goals are on track. Load up on veggies at all times of the day!

            Ectomorph’s:   (excellent tolerance)

                        Top of the pyramid is reserved for after activity. Middle of the pyramid should be encouraged in more meals throughout the day. Load up on veggies at all times of the day!

                       

Are you struggling with meal ideas?

Examples:

Instead of this…Eggs & Toast

 Try this...Fruit/Veg & Eggs                                                       
Instead of this...Chicken on rice Try this...Chicken on a salad

Remember: One day at a time, one small change at a time. And whatever you choose today, eat it slowly and mindfully, to 80% full.

Please feel free to contact me at any time with questions!

Hayley Jones, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hjones@mvhospital.net

           

...and along comes baby

IT'S OCTOBER!!! Holy moly.

There are so many changes going on all around us. The weather, the length of the day, the environment, many of our schedules, the types of food in season, even changes in ourselves. So, what are we going to do about it? Are we going to just watch all of these changes happen around us, are we going to makes some adjustments ourselves, or are we going to choose to ignore it all and keep on keepin' on as is?

For me personally, I have had a few very big changes occur recently and a few to come in the near future, some life altering. The biggest trial, blessing, alteration to my regular routine, and adjustment to my life all wrapped in to one has been the beautiful opportunity of pregnancy. To some, the word "pregnancy" may mean glorious, wonderful, beautiful, or perfect...it has had a different meaning to me. Although I do agree, at times being pregnant is all of those descriptive words but I did not feel that way until this second trimester. (I swear I am going somewhere with this so bear with me)

My first trimester was HARD, it felt incredibly long, I was constantly bloated, nauseous, uncomfortable, tired, and had no idea what the heck was going on inside me that was sucking the life and energy out of me. I hated not having full control over by body. It wasn't until I felt my baby girl kick for the first time that all of those symptoms left, I felt happy and beautiful, and everything felt so much more real. Yes, my first trimester was difficult but I am proud to say that I did not let my irritations, changes in my body, and lack of comfort affect my ability to live and be ME. Don't get me wrong it has not been easy and modifications, changes and alterations have needed to be made, no doubt, but I haven't ever let pregnancy become an EXCUSE rather than a BLESSING.

Now, let's tie all of this in to fitness and nutrition. How easy is it to make excuses not to work out or eat right? How often do we make excuses? Let me list a few common ones...

" I had knee surgery 25 years ago so I can't do any leg exercises..."
"I have a bad shoulder so I can't really lift weights..."
"I am overweight so I can't do anything but walk..."
"I am old so I can't work out..."
"I am thin already so I don't need to worry about what I eat or workout..."
"I am pregnant so I get to eat what I want and don't have to work out..."
"I am so busy with work and kids that I don't have the time to workout or eat healthy..."
"I can't eat healthy because I have to cook meals for my family too and they don't like those foods..."
"I can't afford a gym membership"
"I can't afford to eat healthy"


And the list goes ON AND ON. I bet if you were to think about all the aspects of your life, your kids, your spouse, your work schedule, your financial situation, etc. you could come up with a few EXCUSES right? We all could come up with some, but are they valid? Most likely...no. They are just EXCUSES, that's all.

I currently have a client that was just diagnosed with ovarian cancer. She is just starting chemo treatments but what does she tell me? That the doctor said she may have enough energy to come to the gym and work out a little but if anything, at least go walking for exercise. She is determined to get back in the gym and hasn't let her diagnosis affect her in that way. If you have a better excuse than "I was just diagnosed with cancer and will have to go through 6 chemo treatments," let me know. Until then, enough with coming up with reasons NOT to be healthy, but come up with all the reasons TO BE HEALTHY.

A list of a few of the types of people I have worked with....

• shoulder injury
• ankle surgery
• knee replacement
• arthritis
• lupus
• osteoporosis
• Parkinson's
• 3 weeks post partum
• prenatal
• overweight
• incredibly thin
• emotional stress and depression
• back surgery- fusion of some discs
• very, very weak
• high cholesterol and blood pressure

and the other trainers here at the Health & Fitness Academy have worked with several others that aren't on that list. Yet, these clients have not made excuses although it would have been so simple to.

SO...change and excuse...how do those go hand in hand?
Often times we find ourselves having the desire to make a change in our lives whether it be big, small, long, short, hard, or easy but we find excuses that overpower that desire to want to change.

 I give you a challenge this month to asses and evaluate yourself, where you are in your life, where you are going, and where you want to be. Choose just ONE area that you would like to see some improvement and alteration. It can be health related through fitness and nutrition or it can be any other aspect in your life. Whatever you may choose, ponder your desire for change in that aspect. How bad do you want it? What are you willing to do to get there? WHY do you want it? How will it affect your life? How do you think you will you feel if you achieve it? Etc.
Then, set baby step goals to help you reach and accomplish this desire.

I am not perfect. None of us are. All we can do is TRY.

In closing...dare to take my challenge. Dare to make the change and set baby goals for yourself to get there.
Good luck, have fun although it may be difficult, and contact me if you have any questions at all or would like further assistance.

McKenzie Kidman
mkidman@mvhospital.net
208-557-2823