by IcennaEmach | Sep 6, 2010 | Uncategorized
The NYC metropolitan museum of art has an exhibit on how movies affect our reality. I have not seen it yet, but can only imagine that it has to do with how our realities are shaped by what we see, and in turn how we interpret these realities into our own lives.
Recently it seems, within the past couple of years, many people have chosen to read or watch the news in small doses. For many of them the thinking in favor of limiting news time is based on the idea that too much negativity inhibits positive emotions. Similarly, many people believe positive awareness creates positive emotions. I am embarrassed to admit that in the past, I have disregarded this type of thinking and instead opted for a more unyielding stance that no one can alter my emotions except myself. I think some people today have a similar stance. Unfortunately for us, such a rigid state of mind puts one at a severe disadvantage in our social everyday lives of work and play.
Emotions Are Affected by Environment
I’m glad to say, I’ve since softened my position on this “positive psychology stuff.” And, I might add, it comes at a good time because even though scientists have known for many decades that emotions are affected by our environments, it is now common place thinking to pay attention to how we can alter a healthier state of mind through positive thinking, and brain rewiring. Don’t misunderstand, I’m not referring to the Pollyanna personality where one may get run over by a truck and instantly see the positive points of being flattened by tons of metal. I’m referring mainly to what the scientists are now saying about how we can rewire our brain circuits to alter a multitude of habits that we would like to change. As of lately with books like The BrainThat Changes Itself by Norman Doidge, M.D. and Perception, Memory and Emotion:Frontiers in Neuroscience edited by T. Ono, health professionals, including myself, are taking the brain circuit behavior change theory much more seriously.
In my case, I’ve used it not only on myself successfully, and continue to use it to replace non beneficial behaviors with added new healthful behaviors, but on people that I coach in creating more healthful meaningful lives. In fact, I feel so strongly about the use of it that it has formed the basis of my coaching. I no longer shun the idea of positive psychology as a gimmicky self help approach, but instead believe that the strength of positive thinking, because of it’s scientific proven credibility, is an approach that is going to gain momentum in the world of healthy living and healthy aging for many years to come.
Positive Psychology is Not Just Positive Thinking
Many people think that users of positive psychology simply add positive words to their vocabulary, and eliminate negativity in their environments to invoke behavior change. Perhaps this is why positive psychology advocates have often gotten a bad rap. Positive psychology like many concepts is part of a much broader manner of being. It may start out as simply changing thoughts from the negative to the positive, such as replacing the words,” I cannot pass up a donut at the office because everyone is eating them” to, ” I can pass up this donut at the office because I have the capacity to say no.” In actuality, the use of positive psychology is constantly evolving as the person is able to handle more difficult challenges. Such is the case with one of my clients who has made huge strides in weight loss. He is at a standstill. He is intuitive enough to know what is getting in his way of continuing to lose weight, but isn’t taking the leap to the next level. A positive approach to this as a health coach is to be patient and stay with him as he figures it out. Everyone learns differently and at different paces. The best approach is not to offer advice such as what a spouse or family member might try to offer, but to offer an ear and inspiration. Too often we may think we are helping by offering advice, but positive psychology is not about telling the person what to do. He knows what to do. In situations, such as with my current client who is at a weight loss stand still, letting him figure it out in a positive approach environment is central to continued progress. Positive approaches might include filling the gaps of information that he may not be aware of, but more often include approaches that get his brain thinking on another level that includes more right brained creative thinking and less analytical left brain thinking. For example, as will be the case with my current client, helping him connect with people that are similar in age and whom have succeeded in similar circumstances may be all he needs to move on to the next weight loss level. Inspiration within a positive and non judgemental context is often all that is necessary to help people continue to thrive with their healthy lifestyle efforts!
One Additional Note
The very nature of rewiring our brain circuits is not a quick fix plan. I like that it is a more sophisticated, long lasting, and intelligent way of changing ourselves, our habits, and our brain structures. I believe, that in the next five years, the idea of rewiring our neuropathways through progressive behavior changes to better our lives, is going to stand apart from all of the quick fix diet, lifestyle, and exercise gurus that we’ve been inundated with in the last twenty five years. The editors of USA Today wrote that 2008, is the “Year of Living Smart.” Can we envision that living smart in 2010 will include this more savvy positive approach to healthy living and healthy aging.
by IcennaEmach | May 22, 2010 | Uncategorized
People often ask me what is the best type of cardiovascular workout. Since I often have limited background information in the way of their exercise routines, I often refer them to three types of cardiovascular workouts that when applied correctly, significantly improve not only their overall fitness levels, but in their ability to work at increasingly higher intensities.
Why higher intensities you may ask? Being able to work at increasingly higher intensities in and of itself is not usually one’s goal, unless, as is the situation with most people, it has been shown to make one more lean looking and generally healthier. If it appears that I am encouraging only working out if one is going to work out at a very high intensity level, I am not. In fact, the use of varying up our routines through three types of training intensities as you will see should be a the core of any good cardiovascular training routine.
Take a look at one person’s program I have below. Your challenge will be to use it as a template for your training. Be mindful of each training intensity and see if you can find a corresponding pace that is suitable for your fitness level.
The three types of walking or running you will be using are the following:
1. LSD also called Long Slow Distance
2. Intervals
3. Fartlek or called Swedish Play
Day One
Long Slow Distance Day.
Walk or jog at an easy to sustain pace for 1.75 miles.
Comments:
Your goal is to just keep moving.
Let the pace feel easy.
May be a good day to get off the treadmill and go outside.
Day Two
Fartlek – the goal is to get used to going faster, but on your own terms- in other words you decide how long and how fast you will speed up.
Walk or jog at any easy pace for one and a quarter mile speeding up and slow downing as you feel inclined.
An example would be walk 5 minutes easy ( 3.5 pace ) and go at a faster clip for one to two minutes ( 4.0 walk or 6.0 jog ). Rest and repeat as you decide.
Comments:
Have fun with this.
It is not designed to be timed. Just go faster when you would like to.
It’s a great introduction to feeling a sense of moving faster in a less structured environment and a more carefree manner than timed intervals.
Condusive to both the treadmill and streets or trails.
Day Three
Intervals
Walk or jog at an easy pace ( 3.5 – 5.5)) for 5 minutes then do the following:
One minute fast at 4.0 walk or 6.5 run
2 minutes easy at 3.5 paced walk
Repeat 2 more times then:
Walk easy for half mile at 3.5 pace or an easy jog at 5.5 pace
Repeat above timed intervals 3 more times.
Finish with easy walk for 4 minutes.
LSD – should feel managebale but general sense of fatique upon finishing
Fartlek – should feel manageable but invigorating. Mild fatique.
Intervals – should feel manageable but more taxing than either of the other two types of training. Breathlessness to be expected when doing the faster intervals. Should feel recovered breathwise when finishing the 2 minute easy recovery walks.
Using these three forms of training principles throughout the week helps us to work harder on our higher intensity days, while still making vast improvements in our fitness levels and body composition. Training smartly means varying up our training intensities sensibly so that we stay in the game of fitness for a lifetime!
www.bodysmartinc.com
[email protected]
904 501 6002
by IcennaEmach | Apr 5, 2010 | Uncategorized
Coenzyme Q10 is a natural substance found in abudance in cells of the body that provides energy to the body and helps the immune system. CoQ10 also acts as an antioxidant in the body. Antioxidants are substances that attack and remove free radicals, dangerous substances which cause damage to cells and can eventually result in cancer, aging or cell death. CoQ10 protect cells from stress from environmental toxins (e.g. cigarette smoke) or aging. It is in this way that Coenzyme Q10 is believed to help the body fight cancer, prevent heart disease, and combat aging.
CoQ10 is found in mitochondria, the parts of cells that generate energy. CoQ10 is involved in the generation of energy called adenosine triphosphate (ATP) in cells. ATP is the energy currency that allows cells to carry out all their myriad functions, including muscle contraction, protein synthesis and other vital cell functions.
Two forms of CoQ10 exist. The more common form is called ubiquinone. The active or oxidized form of CoQ10 is called ubiquinol. Young people convert ubiquinone to the active component ubiquinol quite readily. However, ubiquinone is less easily converted to ubiquinol as people get older. Until recently, ubiquinol was unstable and could not be manufactured as a supplement. Now ubiquinol is available, but is typically more expensive than the ubiquinone form.
CoQ10 are found in large numbers in the power centers of the body, the liver and heart. In the liver, CoQ10 is made in a pathway similar to the way cholesterol is made. So when a person is on a statin, which inhibits an important enzyme that makes cholesterol, the CoQ10 pathway is also impaired. It is believed that two important classes of medications, the statins (simvastatin, atorvastatin, pravastatin, lovastatin) and beta blockers (atenolol, metoprolol) decrease (up to 40 %) the production of CoQ10 in the body.
Eating antioxidants in Super Foods such as pomegranate juice is a good way to replenish CoQ10 in the body. Some experts feel that older patients on statins or beta blockers should take CoQ10 supplements to replace the reduced levels of CoQ10 in cells. Some experts feel that people who have high blood pressure should consider supplementation with CoQ10 as well as Vitamin D3. Athletes (and wannabe athletes) may want to consider adding CoQ10 supplementation to optimized exercise endurance and muscle recovery.
Guest blogger, Dr. Vee, a board certified internist and pediatrician in coastal Florida, offers an integrative and preventative approach to medicine.
by IcennaEmach | Apr 5, 2010 | Uncategorized
A friend of mine who recently relocated to Colorado Springs and who is a retired doctor, often sends me interesting insights and perspectives on healthy living. His most recent e-mail pertains to the state of our President’s health status through his eyes (my friend’s eyes) and many progressive cardiac specialists whom he is in contact with through various formats.
President’s Health Status
In the e-mail below, he explains briefly how the President’s health status, contrary to what we may read and hear in the news is not accurate. Some of you may be chuckling to yourself, as you do not need to be reminded that what you read and hear in the news is not always accurate!
Risk Factors and Cholesterol
But placing those thoughts aside, read the e-mail below. Note his implied importance of cholesterol levels as they relate to risk factors: The more risk factors one has, the lower your cholesterol numbers should be to stave off various forms of heart disease.
President Obama has three risk factors for developing heart disease, and in the opinion of this doctor and aggressive preventative care cardiologists, this indicates the increased need to keep cholesterol levels even lower than what is generally considered acceptable by practicing physicians.
Personal Data
One last notation, and this is a personal note, if I may, any amount of smoking regardless of the ability to keep cholesterol levels low, is detrimental due to the effects it places on lung breathing capacity.
I’ve noticed that people often mistakenly believe if they train their cardiovascular systems intensely, with biking, walking, elliptical training, or running for example, they may decrease the effects of cigarette smoking. My own data suggests there are smokers who run,walk, jog, hike and etc. so they may “enjoy unharmed a smoke.” Think about that statement if you are included in this group, and I’d be happy to provide you with the necessary information to help you make an informed decision.
E-Mail Letter From Dr. Tom
Kim,
Some of the comments I read and hear raise my blood pressure. Comments like “in awesome shape” or “great condition.” Truth? When you mess around with smoking, bad things can happen. The President has stated he believes he has 95% quit. But the question is 95% of what? Most people start smoking at age 15 so at age 48 he may have smoked 33 yrs. That is a big number medically. He has stated he has a Marlboro addiction. That is true. Marlboro is a very addicting cigarette and probably why it is the No 1 seller.
Recent studies have shown if you smoke just 3 cigarettes per day you have 70% of the medical effects of someone who smokes 2 packs per day!
Obama Wt. 180 lb and 6’1″ Very good BMI for USA
BP 108/62 Pulse 56 Outstanding
Cholesterol 208 ldl 138 HDL 62 Triglycerides ??
Aggressive preventive cardiologists would say these are worrisome numbers, as you now have 3 major risk factors.
1 Smoking
2 Elevated Cholesterol
3 Stressful Job
When you have 2 risk factors like smoking and stress then the cholesterol values become much more important. I would like to know his triglycerides as that is also very important. President Obama had a fast cardiac CT scan to evaluate the calcium score in his coronary arteries, but the result weren’t revealed.
My advice for the President is ‘You are playing with the Dragon’s tail and you better watch out because the Dragon can turn on you and burn you.’
drTT
Our Health is in Our Wealth,
Kim Miller
www.bodysmartinc.com
904 501 6002
by IcennaEmach | Feb 20, 2010 | Uncategorized
The other day I was a guest at a club in town, and in the locker room there was a sign posted that said, ” Exercise helps us enjoy the things we love to do even more!”
The entire day that saying kept repeating in my head…. exercise helps us enjoy the things we love to do even more………………exercise helps us enjoy the things we love to do even more.
I know what the author of this statement was suggesting. He was stating that having a healthy body makes everything we love to do more fun, more enjoyable, less tiring, more meanigful. Most of us are fully aware of how exercise improves the life we choose to live.
Hmmmm…..but do we really know the meaning of this simple statement? Here’s my question: “Does knowing and agreeing with the meaning of a viewpoint equate with doing the action? More clearly, let us ask ourselves if we ever tried to exercise, following all the literature quidelines for exercising smartly, and then just failed miserably after a few weeks?
How could this happen we may ask? We read all the literature. It says to exercise daily. Do cardiovascular exercise such as jogging, walking, and biking for heart health. Strength train for bone and muscle health. Increase flexibility for better ease of movement. Do yoga. Reduce stress. Develop strong relationships. And the list goes on and on.
However, the real question we need to ask ourselves is this: “If we know all this, then why can’t we change?”
It’s not that we can’t change. We can change. Think about this. You are off to a good start knowing so much about healthy living. It’s a start though. That’s all. A beginning point for healthier living. Necessary? Absolutely. The secret, if there is a secret, is in understanding fully that healthy living requires effort. In the beginning the effort will be quite demanding, but as behaviors change, life gets easier. It gets more fun. More invigorating. More interesting. And more satisfying by far.
If I may offer one suggestion it would be to cease looking for the magic bullet. There’s work to be done by us all. And, if by chance you need assistance in putting healthy living into action, you are in luck, as that is what I do. I’d be happy to help. [email protected] 904 501 6002
by IcennaEmach | Jan 22, 2010 | Uncategorized
A question generated by a previous article, “How You Train Determines How You Look”, is from a reader who exercises regularly, but still has concerns regarding the approach to training and disappointing visible results.
Question: I am 57 years old and have been exercising regularly for the last 9 years. I do cardio classes at the YMCA two times a week, yoga one day a week, and additionally I am in a weight training class two days a week. I eat healthy, feel good, and am at a good weight, although I’d like to lose about 6 pounds. I have a lot of energy too, but with all this exercise, I still don’t look like I work out. My arms are flabby, I have no waist, and my posture is semi-poor. I don’t understand your last letter on recruiting muscle fibers with weight training for a leaner look! Don’t I do that in my weight training classes?
Your concern is understandable and also very typical for many people who exercise regularly. You are putting much energy into working out, but you just cannot get the look you desire.
Here’s What You Need to Know:
What is Cardiovascular Exercise Good For? What is it Not so Good For?
Cardiovascular exercise is great for burning calories and for making the heart strong. However, it does little for shaping the muscles of the upper body or even the legs. It’s true, sometimes you’ll see runners or other people who only do lots of cardiovascular exercise like biking and the elliptical trainer and they have nice looking legs. However, this is rare and seen mainly in those individuals with very little body fat. You’ll notice they look good, even though their muscle mass is minimum. For the other 99% of us, we must use full range of motion weight training techniques to fully sculpt not only the muscles of the legs and gluteus maximus ( rear) but the muscles of the upper body as well, especially the tricep muscles ( back of upper arms). As an additional note, if you are not exercising with good form and through a full range of motion, you are encouraging bad habits and increasing the likelihood of furthering poor posture.
What Can Yoga and Pilates Do For Us?
Yoga, pilates, and well designed stretching routines are great for increasing flexibility, general strength, and core strength. They aid our appearance by helping us move more fluidly as in our younger days. Some people who are very lithe and slender can attain a lean look solely by faithfully implementing these forms of exercise. This advantage lays in their super low body fat percentage visually magnifying what little muscle mass they may have. For those of us who are not so thin and lissome, or want a more fit look, developing muscle through properly tailored weight training routines are critical to achieving a visually appealing body frame.
Fortunately, many of today’s yoga and pilates instructors are well aware of the benefits of specialized weight training for a more desirably aesthetic look. These savvy instructors smartly refer and encourage their clients to engage in uniquely designed weight programs that are not being implemented in their yoga , pilates, or general weight training classes.
How Specialized Weight Training Can Change the Look of Your Body
Weight training is different than cardiovascular training flexibility. Of all the forms of activity, it is weight training that is crucial to shaping our muscles!
Think about this, but don’t get the wrong idea. Body builders sculpt and shape their muscles through the lifting of weights. It is not through hours on the treadmill, hours in the yoga studio, or hours spent on the pilates machine that muscles are densely defined. Now, before your image of the body builder is taken to the extreme form, know that their training is highly rigorous, highly intensive and highly systematic. That’s ok for them, but for those of us that want just a small amount of defined muscle that looks good and gives us that chiseled smooth look, we need not follow their program intensity or duration, but only their highly specialized weight room system for building muscle.
The progressive overload technique as well as various forms of what is called pyramid training done properly and implemented correctly are two of the quickest ways to achieve muscle tone that has been lacking for years. And yes, even in the hard to define areas of our bodies such as back of the arms, abdominals, rear end, hips and shoulders. What you need to know is that regardless of age, you are capable of gaining muscle, gaining strength, and gaining the confidence that you can not only feel better, but look better. For this to occur, specialized weight training is crucial, but the results are remarkable! You can do it! I will help. Bodysmart gives you the flexibilty to train online, on the telephone, or in person. For questions or inquiries on training with kim go to [email protected].
