Home Blog Contact Subscribe Login

Subscribe

Routine Blood Tests - Keep Records. Watch the Trend.

wellness Dec 02, 2018

Years ago when I managed wellness programs for companies one of the things employees got points for was getting their routine annual physical including bloodwork. It was great to see so many people start doing something they had neglected as well as be rewarded for being accountable to themselves in the health category. The problem I saw, however, was that most people didn’t really know what their blood tests said, or what they meant with respect to basic markers for cholesterol, triglycerides and glucose.

“My doctor said I’m good,” or something like that was a very common response. Naturally I would probe with more questions. “Was anything borderline?” “It is better or worse than last time?” and so on. Imagine all the blank stares I got. So here is me advising you – keep your records; watch the trend.

I know we believe that our doctors will tell us if we are heading somewhere we shouldn’t but you are assuming they looked...

Continue Reading...

Practicing What I Preach

If you are anything like me you have a lot going on during the Fall and Winter seasons. I might be a coach, but just like everyone else we are regular people who have to give ourselves constant reminders of when to stay focused, and when to take time out for ourselves. 

So today I did just that. I got myself involved in a project I've been working on and shut down the computer at 8 a.m. to go to the cycling class I enjoy on Sunday mornings. In all fairness, I have missed that class for the past couple of Sundays, but it was planned and intentional.

This morning I went though – and let me tell you, it was the best thing I could have done. I had a great class. Afterwards, I felt energized and was ready to conquer today.

Last night was very similar. I made a commitment to my team to do a 5k and just like this morning I shut my computer down and ran from the house (in haste, unfortunately). As a result, when I arrived I was in an obviously foul mood because of various...

Continue Reading...

Learn Something New: Lessons from the Tennis Court

Every year I like to learn or try something new to keep me growing as an individual. As a coach it also helps to remind me of how challenging learning something new is. Besides that, I often get reminded of the lessons I teach and it keeps me on my toes.

In recent years I’ve taken singing lessons, became a blue belt in jiu-jitsu, and learned to snowboard and how to swim properly. Most recently I am learning to play tennis. I’m telling you all of this for several reasons:

  1. It’s never too late to learn something new.
  2. Learning new things keeps our brains active and flexible.
  3. It gets you out of your comfort zone.
  4. Helps us put our beliefs into practice in new settings.

For example, most recently my coach told me not to worry about where she was on her side of the court, or where the ball I hit was about to land. I kind of laughed because last week I wrote and posted this meme on social media “Be too busy watering your own grass to notice if anyone else’s is...

Continue Reading...

Temptation and Self-Discipline.

At yesterday’s Nutrition Essentials Seminar I let everyone in on the secret to weight management. Are you ready? It’s Self-Discipline. Assuming that you have gathered the proper education about how food is used as fuel from that point on it is your responsibility to stay true to your goals by using the knowledge and education that you have via Self-Discipline.

It’s easy to get lazy or to let the hedonistic toddler inside us all take over in the moment and redirect us from goals we’ve set. Whether your struggle is better eating, following through on a big house project, writing a book or simply following through on a weekly commitment – even on days it is raining or you are lazy – it is Self-Discipline that must prevail.

Choosing between “this or that,” two items right in front of you is far more simple than choosing between right now and the future. Do you deserve buying a frivolous item or do you deserve saving that money so you can...

Continue Reading...

Better Life Quality Is In Your Reach. And the Secret Is...

wellness Oct 14, 2018

A healthier, more fit and longer life is within your grasp. A significant amount of research shows that exercise is the magic ingredient for a better quality of life.

Regular exercise aids in weight loss and helps with weight maintenance, it increases bone density and general strength, reduces your risk for several chronic diseases and conditions, and helps to reduce stress levels. No matter your fitness level there is a place to begin for everyone. The key to exercise is finding what you enjoy and making it part of your daily routine. 

Research has confirmed that any amount of exercise, at any age, is beneficial. In general, the more you do the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity done throughout the day, and is not limited to the gym and sports alone. Depending on your fitness...

Continue Reading...

Sitting is Hurting You.

wellness Sep 17, 2018

We all sit so this applies to everyone, but if you have a desk job, drive for most of the day, or find yourself sitting to watch hours of television you are most affected. The flexion at the hips and rear tilt of the pelvis causes a muscular imbalance through the powerhouse of your body, your hips. Any athlete will tell you that the body’s power comes from its ability to ground itself from the center, move and adjust rapidly, and have full range of motion in any plane. Ongoing tightening causes energy build up, affects the nervous system’s response to stress and rapid motion, and causes emotional drain due to the stress signals being fired from our root, our most grounded point. The body was designed to move. Don’t you feel better physically and emotionally when you get up and walk around?

Many people have moved to standing/sitting desks and take walk breaks at work. Even stillness is an overuse activity. If you have already made desk changes, terrific! Keep...

Continue Reading...

Minimize Delayed Onset Muscle Soreness (DOMS)

wellness Aug 20, 2018

During a workout we push or pull weights, feel sore, stop, and after a minute do it all over again. The pain you experience during the exercise is called Acute Muscle Soreness and is often used by people to gauge workout effort. On the other hand, Delayed Onset Muscle Soreness or DOMS is what you may feel 24 to 48 hours after the workout.

Studies have shown that the eccentric contraction (or elongation) of the muscle is more likely to contribute to this pain over the opposing concentric contraction. If you can imagine a biceps curl, as the weight is lowered to the ground micro tears are created in the muscle. It is with these tears that the muscle rebuilds itself and continues its growth. There are several main culprits of DOMS, however. They include:

  • Micro tears signaling pain receptors that communicate with the brain;
  • Calcium and white blood cells released into the muscle causing inflammation; and
  • Lactic acid, a normal byproduct of muscle metabolism

While there is a long list of...

Continue Reading...

What is Myofascial Release?

wellness Jul 22, 2018

Fascia is a general term we use to describe connective tissue. It’s the shiny Saran Wrap stuff that divides a steak into smaller compartments, and it wraps around everything throughout our entire body in one continuous structure: every organ, muscle, nerve, bone, artery, you get the point. The fascia has both structural and chemical functions and is largely responsible for our freedom of movement by allowing all of these structures to glide fluidly over one another.

When people talk about their knots, what they are speaking of is mal-aligned tissue due to trauma, inflammation, injury, poor motor patterns and emotional distress. Myofascial (Myo=muscle, Fascia=sheath of encasing fibrous tissue) release helps create chemical and mechanical changes that improve movement patterns.

When it comes to addressing fascial dysfunction it is important to assess why it became that way and manage all of the areas that are affecting the region causing you pain and/or mobility issues. Massage,...

Continue Reading...

Don’t Mistake Preparation for Action

Changing our lifestyle really does follow a process of change. Don’t let yourself get trapped in the preparation stage of change. I remind people that at this point we do a lot of talking with occasional action moments but it usually becomes another mantra that gets repeated without action. As an example, I’ve heard people talk about getting more fit or changing jobs for years. They’ll occasionally try a new diet or exercise, or redo a resume but with no real commitment. They may do something to satisfy the inner voice that wants change for a moment but without really committing.

We run in circles in the preparation and action stages because we don’t want to believe that we accept the situation we are in even if we aren’t willing to change it long-term. The ideation of change becomes another thing we tell ourselves without real follow-up. My advice, let it go. Accept where you are for the moment. This way when you are really ready for a change you are...

Continue Reading...

Carbs, Proteins & Fats - The Basics

wellness Jun 25, 2018

Eating a well-balanced meal 3 times/day, plus 3 reasonably balanced snacks every day is essential for metabolic stability, stamina and muscle maintenance. Since your body responds both hormonally and calorically, eating the right quantity (not too much, not too little) of proper foods to help shed fat and build muscle is vital. 

Starting the day with proteins can boost your metabolism up to 30% and set you on track for the day. The average person should eat about every three hours (including meals & snacks), including a small protein/vegetable snack about 1 hour or so before bedtime. Your body must stay nourished while in its dormant state, but realize your metabolism is slower at this time and high glycemic foods (simple & starchy carbs) are not a good idea.

Protein is essential! For each pound of Lean Body Mass (LBM) you have, you need .8 – 1 gram of protein per day. Without adequate protein for both muscle maintenance and recovery after training, your body...

Continue Reading...
Close

Thanks for signing up. You'll be the first to know when I write a new blog post.

And just so you know, your information is never shared.