Wednesday, November 25, 2009
Nutrition 101
When starting a new fitness program it is important to review all areas of your fitness and nutritional habits. Sometimes changing old habits or establishing new ones is required to reach your goals. Make small changes at first. Here are a few ideas to help you:
Eat your breakfast! ½ cup dry Oatmeal w/fruit or yogurt, 1 cup cereal, or 1 egg/1 egg white w/1 slice of toast is a healthy choice.
Drink one cup of water upon waking every morning. This will wake up your digestive system. Add a little lemon or apple cider vinegar if you wish
Plan and prepare. On a Sunday night or a quiet time is a good time to boil 6-8 eggs, prepare a garden salad or a fruit salad or cut up veggie’s. If its there in the fridge it becomes easier to make choices when you are hungry.
It’s not what we are eating: it’s our portion size! Your meat portion should be approx. 3 oz. (the size of your palm.) A normal restaurant meal is approx. 3-4 times the portion size that we should eat. So when you order ask them to place at least half your meal in a take out container and now you have a meal for the next day.
Eat fat!!!!! It may help you to lose weight by maintaining the efficiency of your bodies systems. (This only refers to healthy oils) avocado, nuts, fish. Use avocado on toast instead of butter/margarine
Healthy Food Choices:
1 pc. Multigrain (healthy bread) with 1/8 avocado instead of butter ( pre- post workout)
1 whole egg and 2 egg whites. (You can boil these up to 3 days prior and leave in fridge) or scramble with onions, peppers. (Add some salsa to your eggs for flavour)
Snacks:
A garden salad is considered free food. Eat as much salad as you wish. (Again be creative add salsa for a change, low fat dressing (under 30 calories per spoonful)
eat at least 1-2 pcs. Of fruit per day (buy frozen berries and add then to yogurt, salad
You MUST eat 30 minutes after your workout. While you exercise you deplete all your bodies energy systems. After you have a window of 30 minutes to replenish the energy or you will not recover efficiently.
An apple and 4 celery stalks with ½ tsp. peanut butter (again can be pre made and kept in fridge (good pre or post workout)
If you in your vehicle each day stock up on bottled water (drinks) and snack. Bring some fruits veggi’s with you to keep the energy levels up
½ can tuna on top a salad is a great idea! Or a sandwich. Try mustard instead of mayonnaise. (If mayo is used it MUST be fat free) Try tuna, peppers, onions all mixed together on a bed of lettuce
Things to consider:
Watch the carbs (white pasta, starchy foods, breads (unless you are pregnant) then watch the TREATS!!!!!!!
Remember: 80/20 Rule
80% of the time you must make a healthy choice with food because 20% of the time you will be somewhere the choice is not that easy to make.
Ask yourself: Is it more important to eat my snack/treat or is it more important to reach my goals!
Helpful Hints:
Use salsa on baked potatoes or green salad, or a dip for raw veggi’s
Use 1/8 avocado instead of butter on toast
Mix 1/8 avocado in your salad or soups
By a slow cooker and make some healthy soups full of vegetables, lots and lots of vegetables
Mix tomatoes, peppers, onions, cucumbers, carrots (any veg) into a bowl and add some low fat dressing and keep it in the fridge so you have it ready to snack on. Make a big bowl so it lasts a few days. Then take some and sauté it with grilled chicken (a protein) for supper or just sauté with a little soy suce or balsamic for lunch
Sometimes in our crazy and hectic world we tend to get a little carried away at times. I always like to try to keep it simple. How we deal with our health & fitness has become so complicated. We hear of all the exciting new fitness trends, nutritional fads that are the answer to solving our problems. Eat this and you will stay healthy or try this and you will lose those 20 lbs and avoid diseases. So you try it and maybe it doesn’t work so well... Next month there is new marketing that tells you to try something different and you will get even better & faster results. So again, you try it and maybe works a little but……….time consuming, Frustrating...Now what?
KISS: Keep It Simple Silly!
We are smart individuals with a whole world of information available to us and sometimes it all seems so overwhelming that we seek a simple solution. Really what is the simple solution to our healthy lifestyle? I assure you that if you eat your fruits, vegetables, nuts, avocado's, whole grains avoid processed and fast foods, and simply exercise 2-3 times per week your body will rebalance itself, detoxify and start functioning the way it was designed to function with little or no effort on your part.
Try it, you will be surprised.
Simple ideas for some serious results
1. Drink a cup of water upon waking each morning. Add a little lemon or apple cider vinegar to get your digestion system going
2. Eat your oatmeal w/fruit or yogurt. Try to avoid breads for breakfast because the chance of you craving bread later is greater. I really don’t care if you not a breakfast person your body is!
3. Drink your water but not during your meals. (slows down digestion) Most water to be consumed before 3 pm
4. Never go longer than 3-4 hours without eating something. (see snacks)
5. Do not eat sugar. Just don’t unless it’s a special occasion or a rare occasion.
Must do’s
• Stop consuming 2 ( what I call unessasary) items from your nutrition for the next 30 days. (pop, ice cream, chips, cookies, alcohol) Remember just make small changes.
• The couple of hours you spend with your trainer each week is not enough to get serious results. This is a lifestyle and what you wish to focus on now is making small lifestyle changes. Spend 15-25 minutes 2-3 days per week at home exercising, stretching or go for a walk.
Nutrition
Use salsa on baked potatoes or green salad
Use avocado instead of butter on toast
Mix 1/8 avocado in your salad or soups
Do not consume any mayo or creamy dressing!!!
Eat well, Stay healthy.
Eat your breakfast! ½ cup dry Oatmeal w/fruit or yogurt, 1 cup cereal, or 1 egg/1 egg white w/1 slice of toast is a healthy choice.
Drink one cup of water upon waking every morning. This will wake up your digestive system. Add a little lemon or apple cider vinegar if you wish
Plan and prepare. On a Sunday night or a quiet time is a good time to boil 6-8 eggs, prepare a garden salad or a fruit salad or cut up veggie’s. If its there in the fridge it becomes easier to make choices when you are hungry.
It’s not what we are eating: it’s our portion size! Your meat portion should be approx. 3 oz. (the size of your palm.) A normal restaurant meal is approx. 3-4 times the portion size that we should eat. So when you order ask them to place at least half your meal in a take out container and now you have a meal for the next day.
Eat fat!!!!! It may help you to lose weight by maintaining the efficiency of your bodies systems. (This only refers to healthy oils) avocado, nuts, fish. Use avocado on toast instead of butter/margarine
Healthy Food Choices:
1 pc. Multigrain (healthy bread) with 1/8 avocado instead of butter ( pre- post workout)
1 whole egg and 2 egg whites. (You can boil these up to 3 days prior and leave in fridge) or scramble with onions, peppers. (Add some salsa to your eggs for flavour)
Snacks:
A garden salad is considered free food. Eat as much salad as you wish. (Again be creative add salsa for a change, low fat dressing (under 30 calories per spoonful)
eat at least 1-2 pcs. Of fruit per day (buy frozen berries and add then to yogurt, salad
You MUST eat 30 minutes after your workout. While you exercise you deplete all your bodies energy systems. After you have a window of 30 minutes to replenish the energy or you will not recover efficiently.
An apple and 4 celery stalks with ½ tsp. peanut butter (again can be pre made and kept in fridge (good pre or post workout)
If you in your vehicle each day stock up on bottled water (drinks) and snack. Bring some fruits veggi’s with you to keep the energy levels up
½ can tuna on top a salad is a great idea! Or a sandwich. Try mustard instead of mayonnaise. (If mayo is used it MUST be fat free) Try tuna, peppers, onions all mixed together on a bed of lettuce
Things to consider:
Watch the carbs (white pasta, starchy foods, breads (unless you are pregnant) then watch the TREATS!!!!!!!
Remember: 80/20 Rule
80% of the time you must make a healthy choice with food because 20% of the time you will be somewhere the choice is not that easy to make.
Ask yourself: Is it more important to eat my snack/treat or is it more important to reach my goals!
Helpful Hints:
Use salsa on baked potatoes or green salad, or a dip for raw veggi’s
Use 1/8 avocado instead of butter on toast
Mix 1/8 avocado in your salad or soups
By a slow cooker and make some healthy soups full of vegetables, lots and lots of vegetables
Mix tomatoes, peppers, onions, cucumbers, carrots (any veg) into a bowl and add some low fat dressing and keep it in the fridge so you have it ready to snack on. Make a big bowl so it lasts a few days. Then take some and sauté it with grilled chicken (a protein) for supper or just sauté with a little soy suce or balsamic for lunch
Sometimes in our crazy and hectic world we tend to get a little carried away at times. I always like to try to keep it simple. How we deal with our health & fitness has become so complicated. We hear of all the exciting new fitness trends, nutritional fads that are the answer to solving our problems. Eat this and you will stay healthy or try this and you will lose those 20 lbs and avoid diseases. So you try it and maybe it doesn’t work so well... Next month there is new marketing that tells you to try something different and you will get even better & faster results. So again, you try it and maybe works a little but……….time consuming, Frustrating...Now what?
KISS: Keep It Simple Silly!
We are smart individuals with a whole world of information available to us and sometimes it all seems so overwhelming that we seek a simple solution. Really what is the simple solution to our healthy lifestyle? I assure you that if you eat your fruits, vegetables, nuts, avocado's, whole grains avoid processed and fast foods, and simply exercise 2-3 times per week your body will rebalance itself, detoxify and start functioning the way it was designed to function with little or no effort on your part.
Try it, you will be surprised.
Simple ideas for some serious results
1. Drink a cup of water upon waking each morning. Add a little lemon or apple cider vinegar to get your digestion system going
2. Eat your oatmeal w/fruit or yogurt. Try to avoid breads for breakfast because the chance of you craving bread later is greater. I really don’t care if you not a breakfast person your body is!
3. Drink your water but not during your meals. (slows down digestion) Most water to be consumed before 3 pm
4. Never go longer than 3-4 hours without eating something. (see snacks)
5. Do not eat sugar. Just don’t unless it’s a special occasion or a rare occasion.
Must do’s
• Stop consuming 2 ( what I call unessasary) items from your nutrition for the next 30 days. (pop, ice cream, chips, cookies, alcohol) Remember just make small changes.
• The couple of hours you spend with your trainer each week is not enough to get serious results. This is a lifestyle and what you wish to focus on now is making small lifestyle changes. Spend 15-25 minutes 2-3 days per week at home exercising, stretching or go for a walk.
Nutrition
Use salsa on baked potatoes or green salad
Use avocado instead of butter on toast
Mix 1/8 avocado in your salad or soups
Do not consume any mayo or creamy dressing!!!
Eat well, Stay healthy.
Thursday, November 19, 2009
Active Seniors Enjoy Life More
Active Seniors Enjoy Life More
Good news for older adults: part of the prescription for a healthier, better retirement is exercise. Physical activity protects against declining health and fitness and adds years to your life. Join the growing number of older adults who are actively demonstrating that exercise helps keep a body strong.
The Best Retirement Is an Active One
Did you know that moderate-intensity physical activity can help you live longer and reduce health problems? Regular exercise helps control blood pressure, body weight and cholesterol levels, and cuts the risk for hardening of the arteries, heart attack and stroke. It conditions muscles, tendons, ligaments and bones to help fight osteoporosis, keep your body more limber and stabilize your joints, thus lowering the risk of everyday injury. It also improves digestion and is good for managing low-back pain, arthritis and diabetes. Regular physical activity helps you maintain your independence. And recently, there’s been more research that suggests an active lifestyle lowers the risk of some cancers. But perhaps the best reason for incorporating regular exercise into your life is that you’ll feel better. Exercise helps you sleep better and manage stress better, and gives you more energy to enjoy work and play.
Fitness Is Golden
A good exercise program includes cardiovascular exercise, muscular conditioning and flexibility exercises. The best cardiovascular exercises for seniors are non-jarring, such as walking, swimming and cycling. Start with a light regimen and gradually build up to a total of at least 30 minutes of activity on most, preferably all, days of the week. Playing with children, gardening, dancing and housecleaning are other ways to incorporate activity into your daily routine.
Strengthening exercises such as lifting light weights (or even household items such as canned foods or milk jugs) help to maintain your muscle mass and promote bone health. Plus, research suggests that adults older than 50 years who do not perform resistance training lose nearly 1/4 pound of muscle mass per year. Since muscle mass is directly related to how many calories your body burns each day, resistance training is important for weight management. And strong leg and hip muscles help to reduce the risk of falls, a cause of considerable disability among older adults. Aim to participate in resistance training at least two days per week, making sure to exercise all major muscle groups through a full range of motion.
End each workout with stretching exercises to help maintain your mobility and range of motion and decrease your risk for injury.
A Few Safety Tips
Always remember to keep safety in mind when exercising.
Wear comfortable, well-fitting shoes.
Avoid outdoor activities in extreme temperatures.
Drink plenty of fluids to stay well hydrated.
Listen to your body when determining an appropriate exercise intensity (and keep in mind that monitoring intensity using heart rate isn’t accurate if you are on heart-rate-altering medications such as most medications for hypertension).
Be aware of danger signs. Stop activity and call your doctor or 911 if you experience any of the following: pain or pressure in your chest, arms, neck or jaw; feeling lightheaded, nauseated or weak; becoming short of breath; developing pain in your legs, calves or back; or feeling like your heart is beating too fast or skipping beats.
Discover the Exercise You Like Best
The best way to keep fit is to choose exercises you enjoy. Favorites among some older adults include aqua aerobics, yoga, Pilates, tai chi, line dancing, square dancing, ballroom dancing or simply walking the dog. You may enjoy group exercise classes, since they offer an opportunity to socialize and develop friendships.
When you’re deciding on a class or program, make sure the instructor is certified by an accredited professional organization such as the American Council on Exercise and has completed specialty training in senior health and fitness. And remember the other elements that contribute to good health in your golden years: A well-balanced diet, not smoking and seeing your doctor regularly.
Look at your retirement or senior years as an opportunity to do things you have never done before. Most of all, enjoy yourself!
Additional Resources
National Institute on Aging: www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
NIH Senior Health: www.nihseniorhealth.gov
Medline Plus—Exercise for Seniors: www.nlm.nih.gov/medlineplus/exerciseforseniors.html
International Council on Active Aging: www.icaa.cc
Good news for older adults: part of the prescription for a healthier, better retirement is exercise. Physical activity protects against declining health and fitness and adds years to your life. Join the growing number of older adults who are actively demonstrating that exercise helps keep a body strong.
The Best Retirement Is an Active One
Did you know that moderate-intensity physical activity can help you live longer and reduce health problems? Regular exercise helps control blood pressure, body weight and cholesterol levels, and cuts the risk for hardening of the arteries, heart attack and stroke. It conditions muscles, tendons, ligaments and bones to help fight osteoporosis, keep your body more limber and stabilize your joints, thus lowering the risk of everyday injury. It also improves digestion and is good for managing low-back pain, arthritis and diabetes. Regular physical activity helps you maintain your independence. And recently, there’s been more research that suggests an active lifestyle lowers the risk of some cancers. But perhaps the best reason for incorporating regular exercise into your life is that you’ll feel better. Exercise helps you sleep better and manage stress better, and gives you more energy to enjoy work and play.
Fitness Is Golden
A good exercise program includes cardiovascular exercise, muscular conditioning and flexibility exercises. The best cardiovascular exercises for seniors are non-jarring, such as walking, swimming and cycling. Start with a light regimen and gradually build up to a total of at least 30 minutes of activity on most, preferably all, days of the week. Playing with children, gardening, dancing and housecleaning are other ways to incorporate activity into your daily routine.
Strengthening exercises such as lifting light weights (or even household items such as canned foods or milk jugs) help to maintain your muscle mass and promote bone health. Plus, research suggests that adults older than 50 years who do not perform resistance training lose nearly 1/4 pound of muscle mass per year. Since muscle mass is directly related to how many calories your body burns each day, resistance training is important for weight management. And strong leg and hip muscles help to reduce the risk of falls, a cause of considerable disability among older adults. Aim to participate in resistance training at least two days per week, making sure to exercise all major muscle groups through a full range of motion.
End each workout with stretching exercises to help maintain your mobility and range of motion and decrease your risk for injury.
A Few Safety Tips
Always remember to keep safety in mind when exercising.
Wear comfortable, well-fitting shoes.
Avoid outdoor activities in extreme temperatures.
Drink plenty of fluids to stay well hydrated.
Listen to your body when determining an appropriate exercise intensity (and keep in mind that monitoring intensity using heart rate isn’t accurate if you are on heart-rate-altering medications such as most medications for hypertension).
Be aware of danger signs. Stop activity and call your doctor or 911 if you experience any of the following: pain or pressure in your chest, arms, neck or jaw; feeling lightheaded, nauseated or weak; becoming short of breath; developing pain in your legs, calves or back; or feeling like your heart is beating too fast or skipping beats.
Discover the Exercise You Like Best
The best way to keep fit is to choose exercises you enjoy. Favorites among some older adults include aqua aerobics, yoga, Pilates, tai chi, line dancing, square dancing, ballroom dancing or simply walking the dog. You may enjoy group exercise classes, since they offer an opportunity to socialize and develop friendships.
When you’re deciding on a class or program, make sure the instructor is certified by an accredited professional organization such as the American Council on Exercise and has completed specialty training in senior health and fitness. And remember the other elements that contribute to good health in your golden years: A well-balanced diet, not smoking and seeing your doctor regularly.
Look at your retirement or senior years as an opportunity to do things you have never done before. Most of all, enjoy yourself!
Additional Resources
National Institute on Aging: www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
NIH Senior Health: www.nihseniorhealth.gov
Medline Plus—Exercise for Seniors: www.nlm.nih.gov/medlineplus/exerciseforseniors.html
International Council on Active Aging: www.icaa.cc
Reaching Your Goals the SMART Way
Are you one of those people who resolve to get back into shape every time the New Year comes around—but for some reason fail to accomplish that goal every year? If so, perhaps you might need to adjust the strategy you use when setting these hard-to-reach objectives.
One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.
SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.
MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.
ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach
TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.
Self-evaluation
If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be. You can use websites such as www.MyPyramidtracker.gov, which will help you record and analyze your diet and exercise.
Behavioral vs. Physiological
People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:
Ask yourself why you want to make this change an who you are doing it for.
Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
One proven way to set effective goals is using the SMART goal method. This method will allow you to take those vague ideas and transform them into reality.
SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.
MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.
ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach
TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.
Self-evaluation
If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be. You can use websites such as www.MyPyramidtracker.gov, which will help you record and analyze your diet and exercise.
Behavioral vs. Physiological
People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:
Ask yourself why you want to make this change an who you are doing it for.
Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
Saturday, November 7, 2009
The Worlds Healthiest Foods
The World's Healthiest Foods are the Most Nutrient Dense
I came across some info the other day on The World's Healthiest Foods .These foods are nutrient dense and some of the most beneficial vitamins and nutrients are in them
1.By eating nutrient dense foods you are eating the cleanest and best quality foods for your bodies systems.
2. The World's Healthiest Foods are Whole Foods
Sounds too vegan for you? Really its not. Whole foods are natural and unprocessed. Simple? Yes
3. The World's Healthiest Foods are Familiar Foods
maybe not familiar to most households but familiar to the planet. Fruits, vegtables nuts, beans. If the earth grows it how can it not be good for you?
4. The World's Healthiest Foods are Readily Available
They are available anywhere and everywhere
5. The World's Healthiest Foods are Affordable
I know sometimes our fruits are way too expensive but try to buy seasonal fruits and vegtables. Right now the green apples are sweet and juice and delicious.
Try more root vegtables like squah and carrots
6. The World's Healthiest Foods Taste Good
Unprocessed, no sauces, just the way they are.
I came across some info the other day on The World's Healthiest Foods .These foods are nutrient dense and some of the most beneficial vitamins and nutrients are in them
1.By eating nutrient dense foods you are eating the cleanest and best quality foods for your bodies systems.
2. The World's Healthiest Foods are Whole Foods
Sounds too vegan for you? Really its not. Whole foods are natural and unprocessed. Simple? Yes
3. The World's Healthiest Foods are Familiar Foods
maybe not familiar to most households but familiar to the planet. Fruits, vegtables nuts, beans. If the earth grows it how can it not be good for you?
4. The World's Healthiest Foods are Readily Available
They are available anywhere and everywhere
5. The World's Healthiest Foods are Affordable
I know sometimes our fruits are way too expensive but try to buy seasonal fruits and vegtables. Right now the green apples are sweet and juice and delicious.
Try more root vegtables like squah and carrots
6. The World's Healthiest Foods Taste Good
Unprocessed, no sauces, just the way they are.
Sunday, November 1, 2009
What is Yogacore Training?
What is Yogacore
Yogacore training was developed in 1995 by Connie Oliwa.
Yogacore training is defined as “Activity that trains for Movement”
It includes: balance training, core training, dynamic movement training and yoga.
Combining functional exercises that promote Yoga Strength with Core Strength.
Yogacore training is about QUALITY of the movement, not the quantity
Yogacore is the most innovative, creative and functional program available today.
Here are some of the reasons why:
^Yogacore promotes spinal health and longevity
^Yogacore allows us to perform daily tasks, participate in recreational sports and life activities with less effort.
^Normally when people exercise, they are working on surface muscles or those that they can see. Yogacore trains you to develop strength in your weaknesses. We are only as strong as our weakest link. So the weak links are what needs to be trained.
Yogacore will Challenge you, Sculpt you, Lean you out and enrich the quality of your life.
Yogacore Training is now available Online
Yogacore Training is now available Online
Yours in Health,
Connie Oliwa
Creator of Yogacore
Saturday, October 31, 2009
Posture and Rounded Shoulders
Q: I don’t have back pain, but when I look at myself in the mirror, my back and shoulders look rounded. Is that just bad posture?
A: Well, let me help you understand what you’re seeing. First of all, I don’t think people really grasp what the term “posture” means. For instance, you’re seeing yourself as you are today, but your posture is the result of how you were years ago—maybe even decades.
What does that mean? Your posture, good or bad, is a result of your lifestyle. In other words, your habits, pattern, positions—the things you do every day.
Our bodies are very good at adapting to the environment we place it in. If we look back on our lives, most of us sat in school for 12 years, then maybe we went on to college and sat some more. If you happen to work at a computer, you sit even more. By the time you’re 40, your body has gotten used to sitting, and your muscles are most comfortable in the sitting position. But all that sitting can cause some physical changes that, in turn, can lead to postural dysfunctions. If left alone long enough, these postural dysfunctions will cause structural changes that will be, for the most part, uncorrectable.
One of our subscribers said it best: “Our bones only go where our muscles put them.” If you don’t quite understand that statement, keep reading.
I’ve already told you that our bodies adapt to what we give them and that our bodies can be pulled into abnormal positions based on a number of lifestyle factors. Understanding this concept is more than half the battle, because once you do, you can begin to work on preventing and correcting problems with your posture.
Your rounded back and shoulders are the result of what are called “muscle imbalances.” These imbalances are causing the physical dysfunction you see in the mirror. You are not alone. And you are not the first to have this problem. It has been known about for years—as well as what causes it. Just because your doctor didn’t tell you how to address it does not mean that it can’t be done.
Now for some nuts and bolts. If you’re wondering how your muscles are responsible for the posture you have now, you must understand that our muscles can be either tight or flexible, strong or weak. And they can be in any combination of these four states, from front to back and side to side.
If you look at your rounded back and rounded shoulders, you will see that your head and shoulders are being pulled forward, which would indicate that the muscles in the front of your body are overly strong and/or overly tight compared to the muscles in your upper back, which are weaker and more flexible. That is how I would describe the imbalance between your muscles, which is the root of the problem.
Please realize that your body is and has been undergoing these physical changes for a long time and that there is no quick fix. It is a physical problem that will require a physical solution. There is no pill, injection, or massage that can make your muscles come back into balance. It takes work.
Simply because you know that there is an imbalance and you even know the direction does not mean that you can just start doing a general exercise program. In order to correct a known imbalance you will need to know very specific and very targeted stretches and exercises. If you choose to do nothing, your imbalances will gradually develop into a condition that will cause you pain.
I strongly recommend that you take a proactive approach to your current situation. You are lucky that you do not have pain. It is such a shame that millions of people are suffering from conditions that could have been prevented or corrected years ago, if only they understood how muscle imbalances affect our bodies.
I hope I have shown you that the problem is something more than just bad posture. I suggest that you seek out a qualified expert in muscle imbalances who can prevent any further progression of your condition.
Yours in Health
Connie Oliwa
yogacore
A: Well, let me help you understand what you’re seeing. First of all, I don’t think people really grasp what the term “posture” means. For instance, you’re seeing yourself as you are today, but your posture is the result of how you were years ago—maybe even decades.
What does that mean? Your posture, good or bad, is a result of your lifestyle. In other words, your habits, pattern, positions—the things you do every day.
Our bodies are very good at adapting to the environment we place it in. If we look back on our lives, most of us sat in school for 12 years, then maybe we went on to college and sat some more. If you happen to work at a computer, you sit even more. By the time you’re 40, your body has gotten used to sitting, and your muscles are most comfortable in the sitting position. But all that sitting can cause some physical changes that, in turn, can lead to postural dysfunctions. If left alone long enough, these postural dysfunctions will cause structural changes that will be, for the most part, uncorrectable.
One of our subscribers said it best: “Our bones only go where our muscles put them.” If you don’t quite understand that statement, keep reading.
I’ve already told you that our bodies adapt to what we give them and that our bodies can be pulled into abnormal positions based on a number of lifestyle factors. Understanding this concept is more than half the battle, because once you do, you can begin to work on preventing and correcting problems with your posture.
Your rounded back and shoulders are the result of what are called “muscle imbalances.” These imbalances are causing the physical dysfunction you see in the mirror. You are not alone. And you are not the first to have this problem. It has been known about for years—as well as what causes it. Just because your doctor didn’t tell you how to address it does not mean that it can’t be done.
Now for some nuts and bolts. If you’re wondering how your muscles are responsible for the posture you have now, you must understand that our muscles can be either tight or flexible, strong or weak. And they can be in any combination of these four states, from front to back and side to side.
If you look at your rounded back and rounded shoulders, you will see that your head and shoulders are being pulled forward, which would indicate that the muscles in the front of your body are overly strong and/or overly tight compared to the muscles in your upper back, which are weaker and more flexible. That is how I would describe the imbalance between your muscles, which is the root of the problem.
Please realize that your body is and has been undergoing these physical changes for a long time and that there is no quick fix. It is a physical problem that will require a physical solution. There is no pill, injection, or massage that can make your muscles come back into balance. It takes work.
Simply because you know that there is an imbalance and you even know the direction does not mean that you can just start doing a general exercise program. In order to correct a known imbalance you will need to know very specific and very targeted stretches and exercises. If you choose to do nothing, your imbalances will gradually develop into a condition that will cause you pain.
I strongly recommend that you take a proactive approach to your current situation. You are lucky that you do not have pain. It is such a shame that millions of people are suffering from conditions that could have been prevented or corrected years ago, if only they understood how muscle imbalances affect our bodies.
I hope I have shown you that the problem is something more than just bad posture. I suggest that you seek out a qualified expert in muscle imbalances who can prevent any further progression of your condition.
Yours in Health
Connie Oliwa
yogacore
Bio for Connie Oliwa
Bio for Connie Oliwa
After working for a local health club for 4 ½ years I relocated to Whistler BC, in 1996, purchased a local gym and became a full time trainer along with managing the facility full time.
Soon afterwards I studied yoga in California and fell in love with this type of training. I discovered the powerful benefit of combining yoga with core training. Soon afterwards Yogacore Training was developed
My training focuses on functional core development which includes training the core muscles (the bodies foundation) and incorporates yoga in all my programs.
I believe we must move our bodies in all ways to be functional for our daily activities.
My hobbies include running, biking and any sport which allows me to get outside!
In 2004 I created a powerful training program and called it Yogacore
In 2004 I created a powerful training program and called it Yogacore
In October 2006 I relocated by training business to Fort Langley, BC and now train full time from my private training Studio located.
In 2009 I launched BC’s most innovative and creative Online Coaching Program.
Credentials
ACE Certified Personal Trainer
Yogafit Certified Instructor
Integral Certified Yoga Instructor
BCRPA Certified Weight Instructor
C.O.R.E Certified Trainer
Certified Spinning Instructor
Optimal Sports Nutrition Certified
Winning Sports Nutrition for Athletes
CPR & First Aid Certified
Your body will adapt to anything that you teach it. So teach it well
Heart Healthy Snacks
These snacks get our hearts pumping, literally and figuratively. They're delicious alternatives to the ho-hum bag of chips or candy bar. Skip the drive-through or the candy aisle and load up on some heart-healthy snacks that will not only maintain your cardiovascular health, but may help you drop a few pounds as well.
1. Vegetables dipped in hummus.
Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.
2. Fruit skewered on a stick with a little dark chocolate for dipping.
Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.
3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.
The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.
4. Fat-free yogurt with fruit and a sprinkle of nuts.
Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.
5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.
Yours in Health,
Connie Oliwa
yogacore
1. Vegetables dipped in hummus.
Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.
2. Fruit skewered on a stick with a little dark chocolate for dipping.
Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.
3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.
The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.
4. Fat-free yogurt with fruit and a sprinkle of nuts.
Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.
5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.
Yours in Health,
Connie Oliwa
yogacore
The Role of Exercise and Nutrition in Weight Loss
In this new study conducted at the University of Minnesota, moderate or substantial drops in dietary fat were linked to weight loss in overweight men and women, regardless of how much they changed and/or increased physical activity.
On average, these successful program participants decreased the number of high-fat foods they ate by five to ten servings a week.
In women, even substantial increases in exercise were not enough to produce weight loss if they did not decrease fat consumption.
Men, however, were able to lose weight through increased exercise alone. This might be because the men were able to burn more calories in exercise than women, or might reflect either some metabolic difference or a problem in the study’s ability to detect changes accurately.
This study doesnt say exercise isnt beneficial , it is and necessary to maintain optimal health.
Exercise strengthens, tones, shapes muscles, keeps your bones strong, maintains and builds lean muscle mass which keeps the body burning calories.
But in order to lose weight efficiently, nutrition, mainly fat intake must be watched.
Yours in health
Connie Oliwa
yogacore
On average, these successful program participants decreased the number of high-fat foods they ate by five to ten servings a week.
In women, even substantial increases in exercise were not enough to produce weight loss if they did not decrease fat consumption.
Men, however, were able to lose weight through increased exercise alone. This might be because the men were able to burn more calories in exercise than women, or might reflect either some metabolic difference or a problem in the study’s ability to detect changes accurately.
This study doesnt say exercise isnt beneficial , it is and necessary to maintain optimal health.
Exercise strengthens, tones, shapes muscles, keeps your bones strong, maintains and builds lean muscle mass which keeps the body burning calories.
But in order to lose weight efficiently, nutrition, mainly fat intake must be watched.
Yours in health
Connie Oliwa
yogacore
Metabolic Syndrome
After reading Oxygen’s March 2009 issue, I read that an Oxygen lifestyle of clean eating and regular exercise (cardio and weights!) could help you reduce the five risk factors that make up metabolic syndrome. But if that wasn’t enough to get you seriously thinking about shaking up your habits, here are 10 facts that will get you there.
1. According to the American Heart Association, more than 23 percent of women have metabolic syndrome.
2. Women with metabolic syndrome are three times more likely to die from a heart attack or stroke and up to 30 times more likely to develop diabetes than women without the condition, according to the Cleveland Clinic.
3. Skimping on calcium in your diet makes you 1.5 times more likely to develop metabolic syndrome, according to a study in the American Journal of Health Promotion.
4. A 2008 study by the University of Chicago found the same genetic variations that allow you to tolerate cold climates could also lower your susceptibility to metabolic syndrome.
5. Cardio queen? Studies from 2008 showed that high-intensity interval training is the best type of cardio for decreasing your risk.
6. Doing enough cardio doesn’t mean you should be ditching the weights. A 2007 study found that an increase in muscular strength correlates with a decrease in metabolic syndrome risk in women.
7. Apples and apple juice reduce your risk by 27 percent, recent studies show.
8. Milk and dairy products reduce your risk by as much as a whopping 62 percent.
9. Soda junkie? Just one can per day can increase your risk of metabolic syndrome by 34 percent.
10. A 2008 study in the journal SLEEP found that sleeping fewer than six hours increased risk by 45 percent. So did sleeping more than eight hours.
Yours in Health,
Connie Oliwa
yogacore.ca
1. According to the American Heart Association, more than 23 percent of women have metabolic syndrome.
2. Women with metabolic syndrome are three times more likely to die from a heart attack or stroke and up to 30 times more likely to develop diabetes than women without the condition, according to the Cleveland Clinic.
3. Skimping on calcium in your diet makes you 1.5 times more likely to develop metabolic syndrome, according to a study in the American Journal of Health Promotion.
4. A 2008 study by the University of Chicago found the same genetic variations that allow you to tolerate cold climates could also lower your susceptibility to metabolic syndrome.
5. Cardio queen? Studies from 2008 showed that high-intensity interval training is the best type of cardio for decreasing your risk.
6. Doing enough cardio doesn’t mean you should be ditching the weights. A 2007 study found that an increase in muscular strength correlates with a decrease in metabolic syndrome risk in women.
7. Apples and apple juice reduce your risk by 27 percent, recent studies show.
8. Milk and dairy products reduce your risk by as much as a whopping 62 percent.
9. Soda junkie? Just one can per day can increase your risk of metabolic syndrome by 34 percent.
10. A 2008 study in the journal SLEEP found that sleeping fewer than six hours increased risk by 45 percent. So did sleeping more than eight hours.
Yours in Health,
Connie Oliwa
yogacore.ca
Subscribe to:
Posts (Atom)