by IcennaEmach | Jun 15, 2009 | Perspectives in Aging Well, Uncategorized
Did you work hard yesterday? Did you play hard? At the end of the day did you have a sense of accomplishment? And when you finally crawled into bed did you sleep through the night and wake refreshed and ready to go? If you did, you are fortunate because you have mastered sleeping well.
Exerting the right amount of physical energy, mental stimulation, and play, to gain a feeling of accomplishment is often the secret to a healthy night’s sleep. Unfortunately, if you are not sleeping well, simply being aware of this fact will not result in a good night’s sleep. It will take practice at becoming more physical, more mental, and more attuned to a sense of daily accomplishments.
The results are in the implementation, and we all know this to be true. But the problem arises when we think the solution is too simple. When the solution seems too simple we may not feel the need to practice the solution. Of course this thinking is deleterious to accomplishing what is often at the heart of why we may not be sleeping well.
It should be said that lifestyle changes are difficult to implement. And we need to be told they are difficult to implement because too often we are told lifestyle changes are easy. Look at all the weight loss plans in advertisements that claim dieting to be an easy lifestyle adjustment!
Lifestyle changes are not easy, but the good news is we can practice lifestyle change just as we practice skills in other areas of our lives. Are you up for a challenge? Are you willing to select one needed lifestyle change to practice this week? There’s no hurry, but you can get started.
Can practicing a beneficial lifestyle change to increase the quality of our sleep be as worthy as practicing our golf swing or our tennis stroke? I assure you that it is. Practicing new lifestyle habits will help you to not only sleep better, but will help you create a more vital vigorous lifestyle?
Our Wealth is in Our Health
Kim Miller
by IcennaEmach | Jun 6, 2009 | Perspectives in Aging Well, Uncategorized
In his book, The Brain that Changes Itself, Norman Doidge, M.D. writes, “competitive plasticity explains why our bad habits are so difficult to break or “unlearn.” Most of us think of the brain as a container and learning as putting something in it. When we try to break a bad habit, we think the solution is to put something new into the container. But when we learn a bad habit, it takes over a brain map, and each time we repeat it, it claims more control of that map and prevents the use of that space for “good habits.” That is why “unlearning” is often harder than learning, and why early childhood education is so important-it’s best to get it right early, before the “bad habit” gets a competitive advantage.”
Not Surprisingly We Are Conditioned to Fail
Often we are conditioned by advertisers to believe feeling better, looking better, and achieving a vital vigorous lifestyle are easily achieved tasks. Unfortunately, this type of thinking leads many people astray and more apt to act quickly,rashly, and consequently with a high failure rate when looking to overcome various adverse health habits that have been learned over a lifetime.
Slow, Progressive, Consistent Behavior Achieves Results For a Lifetime
The reason many people eventually fail in their weight loss and other health goals is they have not achieved a healthy, slow, patient, and consistent behavior change process that allows the brain to adjust to it’s new neural pathway patterns and brain map. Mr. Doidge proposes we must make space for our new habits, but not only must we make space for these habits, we must emphasize the manner in which we do so. Care and consideration for how we implement changing our “bad” health habits is paramount to making lasting lifestyle changes, and fortunately many of today’s savvy consumers are not buying into self denial, superhuman willpower, and hard to sustain dietary and exercise routines. These smart consumers are leaving many of these “dark age dieting techniques” to their unaware counterparts.
Think about this analogy the next time considering losing weight or making behavior lifestyle changes: An amateur or professional golfer and tennis player learns not in one day, but over a lifetime of practice, can you consider that the future of our wellness is no different. We learn and unlearn best like the golfer and tennis player who practices and “unpractices” his skills for a lifetime.
by IcennaEmach | May 31, 2009 | Perspectives in Aging Well, Uncategorized
I read an article the other day by an author who intrigued me with a statement that seemed at first to be contradictory. He said that in order for big changes to occur, we basically have to say, ” I give up.” The article was a little more philosophical than I like, but the idea of giving up or giving in to change is something I can relate to in my field of health and wellness.
Before it appears that I am encouraging mediocrity in the area of our health, I should tell you that it is quite the opposite. If we want to make lasting improvements in our health and fitness goals than we need to consider there is much to be gained in starting off with a clean psychological palate. Can we forget about our past victories and triumphs and instead focus on where we are at this given time? Can we focus on what our healthy minds and bodies can achieve regardless of what we have done or did not do in the past? And most importantly in my mind, can we imagine how we will feel as we go about our daily lives improving and progressing in the area of our health? No doubt there will be challenges along the way but the good news is that people are resilient. Our muscles can grow at any age. Our bones can grow at any age. Our cardiovascular output can increase at any age. Our flexibility can increase at any age. And perhaps most importantly, our minds can grow and change at any age.
For me personally, “giving up” has been a useful tool for me as my health, wellness, and sporting goals have changed substantially throughout the years. What hasn’t changed is the feeling that I get from the way I live my life on a daily basis. Although I may not be able to run a 5:30 mile today, I still derive the same feeling that I did when I was a kid even though running is not my main outlet today.
My question to you today is, “can you surrender your past victories and or past shortcomings and work diligently daily towards retaining the feeling of being an easy going healthy kid again?
by IcennaEmach | May 24, 2009 | Perspectives in Aging Well, Uncategorized
“Most people would agree that our body would rebel if we asked it to go from an eight-minute mile run one day to a six-minute mile run the next. Yet in our fervor to diet down to the perfect weight, we ask our brains to do the same by drastically changing our lifestyle habits in one day. Consider that our brains, like our body, will break down under similar demands.” Kim Miller
I only ask that you think about this. It takes more than willpower to change our habits. It takes thoughtful consideration for who we are, patience, and strategic planning for us to make lasting lifestyle changes. Consideration for small incremental lifestyle changes is an absolute must for long lasting behavior changes. Let the old way of dieting be out and the smart way to a healthier life be in! You can do it. There’s no hurry.
by IcennaEmach | May 20, 2009 | Uncategorized
Reading the results of various studies in the health field is fascinating. However, being in the business of fitness and helping people obtain their health, fitness, and wellness visions, in addition to feeling and looking good is even more fascinating. I chose personal training and wellness consulting over group fitness because of the creative flexibility it allows me in meeting the unique requirements that each individual brings to training sessions.
I have both young and older clients ranging in ages from 11 to 84 years. Some of them are in good conditioning and like the added challenge of one or two hard workout per week. Some are in the beginning stages and want to tone their bodies, build muscle and bone mass, sleep better, or stave off health risk factors caused by inactivity. Still yet, and increasingly so, I have people who benefit from e-mail or phone consulting strategy sessions where walking and nutritional planning is implemented on their own.
This type of work never tires me so I thought it would be interesting for you as well and compiled a short list of insights and observations that I’ve observed over the 23 years I have been in the health field. By the way, in case you are adding numbers, my years in the health field started when I was two. Ok, twenty two if you are pressing me!
Getting Started Is Difficult – the most successful exercisers just do it, realizing the difficult feeling will disappear once the activity is started.
We are Smart to be Concerned About Belly Fat- men with a waist circumference over 40 inches and women over 35 inches are at increased risk for cardiovascular diseases. Proper eating habits and cardiovascular exercise trump abdominal exercise for reducing waist size.
People that Randomly Exercise Have a Healthier Mindset than People that Never Exercise – I’d rather train a person that is inconsistent than try to convince a person of the benefits of exercise. Those that are inconsistent realize exercise benefits and only need better organization and priority planning, whereas those that deny exercise benefits have no reason for change.
We Adapt – our bodies are highly powered machines that when progressed smartly respond appropriately regardless of age.
The Treadmill Gets Bad Press – walking is functional and we need to be able to continue walking regardless of age. After all, we can’t ride a stationary bike or get on an elliptical trainer to move about in our own house or go out shopping. The bike and elliptical trainer are soft on the knees, and serve an important role for those that ache. Use the treadmill or walk outside occasionally, but don’t eliminate this movement from your exercise routine.
Consistency is More Important Than Intensity for Healthy Living – however, both intensity and consistency need practiced if training for a specific muscular look is desired. Both can be done simultaneously.
Motivation is Key in Exercise Consistency – it doesn’t matter where we derive motivation. Using “looking better” as a motivating impetus is not a bad way to think. Training, regardless of our motivation makes us not only look and feel better, but gives us better health numbers.
Life Looks Better Viewed Through a Healthy Body – want to change your attitude? Train your body.
The Lateral Pull Down is the Most Misused Gym Apparatus – too much weight and bad form. Keep chest upright and not contracted. Never take bar behind your head.
Having a Personal Trainer or Wellness Consultant Does not Have to be a Lifetime Commitment – some people are reluctant to use the services of a personal trainer because they think the trainer is looking for a lifetime income and they don’t want to feel obligated. Trainers are utilized in multiply ways and most good trainers enjoy the variety of reasons that people come to them whether for one single session or a continuous program. Credentials are important. The following are various reasons people may hire a trainer.
1. Learn proper alignment and form on machines and free weights.
2. Weekly as an extra energy boost to typical routines.
3. Quarterly for changing routines, and offering more progressively challenging tasks.
4. After the Holidays as a motivational jump start.
5. Prior to special events to look and feel good.
6. Weight loss jump start.
7. E-mail accountability programs to boost fitness or wellness goal success.
8. Body sculpting program for swim wear season.
9. After cardiovascular rehabilitation to reinforce implementation in new setting.
10. Learn safe back strengthening exercises to decrease back pain.
11. Full body conditioning prior to or after surgery to decrease surgery complications.
12. Reduce blood pressure prior to deciding on taking prescription drugs. May be on own or in gym.
13. Increase bone strength prior to deciding on taking prescription drugs.
14. Design training routine for sporting competition.
15. Abdominal training exercises post pregnancy.
16. Target muscle training such as triceps ( back of arms), hip, and gluteus routines.
17. In home training or consulting on various fitness routines or health programs.
18. Home gym set up consulting and implementation advice.
19. Blood sugar reduction program on own or with trainer.
20. Nutrition and exercise consulting via e-mail, phone, or in person.
Some trainer’s offerings are not as diversified as others. Asking them about their qualifications and how they can make the program most convenient for you while reaching your goals should be top priority. You are hiring them, and attention to your needs and how best they can be met should be their number one priority. It should be offered, but always ask for a no obligation free consultation.
In an upcoming blog look at how one client saved a huge amount of money by hiring my consulting services over the phone and internet. Hint: It cost him only $240.00 dollars and he was done in a month. The best part is, he doesn’t need me anymore, and life and health are good! I’m out of a job, but that’s ok. Life is good on this side too!
