Archive | Training RSS feed for this section

MAP IT OUT

19 Sep

 You are lost – now what?

After we take a look at ourselves in retrospect of a long journey and see where we are in life, either with our diet, our health or any other area, a lot of times we are not happy with where we have arrived. Unsure of how we got to this point in the first place, it’s even harder to find our way back to the place we liked before.  Now we are lost and don’t know where to begin to find a way out. Per example when I was graduating high school the teacher asked us to write down where we see ourselves in the year 2000 (it was 1986). I thought I was going to be this competent business woman wearing a skirt suit with my hair in a bun. Instead, in the year 2000, I was actually graduating from the Police Academy.

One thing to remember is the happy picture we had in our minds in the first place. What did that picture look like? Where were you? How did it feel? And where are you instead today?                     

 

This thought process can also be transferred to when we look at our health and our bodies. When we start working on ourselves to become the person we want to be, it is easy to get frustrated and lose sight of any victories we have gained so far. The changes that were planned are harder to implement than we think and we expect results much faster than we see them. “Rome was not built in one day” is the phrase that comes to mind. But why don’t these words make it any easier to accept the pace of our success rate?

                                                                Acceptance

                                                                First of all we need to forgive and accept ourselves.

  Second, we need to be patient with ourselves.

 

It’s funny how we expect other people to be patient and forgive us but we don’t give ourselves that courtesy.

If it is health that needs improvement, remember that it is a natural transformation.

  1. It takes approximately two weeks for your body to realize that a change is happening; either in diet and/or exercise. That means give your body at least two weeks time to notice what you are doing before you give up.
  2. Also, it is widely known that it takes 60 days to break a habit. If you are trying to break a habit of eating before bedtime, then you have to implement eliminating eating before bedtime for that amount of time before concluding that it is not working.
  3. The good news is that it only takes 21 days to create a new habit. Did you notice that programs or product companies give you a trial period of 21 days? It’s so that you have enough time to try it before you change your mind and find it’s not working for you.

To eliminate a bad habit is easier done when replacing it with a new habit, because it takes less time for us to get used to it. Does that make sense?

  • Don’t give up trying to find contentment after only two weeks or less.
  • Make a list of things that you want to eliminate or change.
  • Then write down what you want to do/be instead.
  • Think of the steps you need to take to get from A to B (e.g. to get from an unhealthy body to a healthy body, replace french fries with asparagus)

 Once you have the road map to health, create small milestones and check them off as you arrived there. Milestones can be anything like having gone one week without fried foods. Or arrived at  5 lbs less than when you started. As you focus on your map and your milestones of healthy steps, your focus is also shifting away from the unhealthy things that you don’t want in your life. The things we focus on in life manifest themselves and before you know it, you arrived at the goals you have set for yourself (e.g. looking like Barbie). Make yourself reminders if you need to. But mostly, after you conquered each milestone, reward yourself.

Preferably do it with non eatable things –                                                                           

but how about a new movie?

 

 

 

Advertisements

Sleeping is such a waste of time. Or….is it?

23 Aug

….We do  not feel very productive while we are asleep. We are basically sleeping 1/3 of our lives away. But sometimes it is nicer to live in a dream than when you are awake. For some people, it is not such a good experience and they have nightmares or worst, night terrors.

Sleeping cat

Sleeping cat (Photo credit: Wikipedia)

 

Never the less, we need it and not only because we cannot function mentally,  receiving proper sleep is 40% of our contribution  to weight loss and health results.

Our body cannot grow, heal, or repair itself unless we get enough sleep. How much is enough. Experts recommend 8 hours, but some people function better on 5-6 hours of sleep per night. You have to decide how much sleep you need to feel energized and refreshed for a new day. If we are tired our body releases the hormone ghrelin, which also makes us feel hungry. That is a big reason why many people are eating when they are in fact tired and need rest.

During sleep, as mentioned before, your body repairs itself. You gain weight, or lose weight mostly while you are asleep. Muscle repair and restore all happens while you are sleeping. Sometimes after a hard workout, an amino acid pill before bed will help with the process of muscle repair. Amino pills are good because they do not have a lot of calories, but at the same time pills are harder to break down. Sometimes a couple of egg whites will do the same trick. If you have nutrients and vitamins in your body before you sleep, you body will have all the ingredients to repair torn muscle tissue, restore, and rebuild itself. New cells develop, your hair grows, and your body gets rid of the dead skin. The body was designed to repair itself but it cannot do it without the nutrients, and definitely not without sleep.

Get Shape Ups or get out of shape?

14 Aug
English: Diagram showing the parts of a shoe.

English: Diagram showing the parts of a shoe. (Photo credit: Wikipedia)

I think it’s a shame when people sue companies because their cognition or their body did not cooperate with the manual instructions and ended up hurting themselves. I applaud when companies think of new ideas and good ways to work many muscles with one product to give consumers options and  flexibility with their work-outs while encouraging  healthier habits during a hectic day.  Walking is a great exercise that works more muscle groups than if you are running. You use a bigger range of your foot and you need to push off harder to execute the step. Walking also slims and tones your legs. Isn’t it fabulous that there is a shoe that actually can help your foot out by creating this whole heel to toe motion and  build your calf muscles and hamstrings? And it gives you enough cushion and support to make it possible to walk for a long time without pain.  

There are so many different ways we can chose from in order to get or stay in shape. The shape up shoe is just one of them. We can also put on our most comfortable shoes which we already own and add ankle weights and walk. We can make wide strides, or high knees; speed walk or lunge. So many options to pick a walking style. And it costs little  money or nothing. Walking for a couple of hours twice a week or an hour four times a week could help us feel better already. Deep breathing also helps with calorie burn and stress management. Just a few changes in this direction makes a large psychological impact on the body. It is amazing how the body reacts to nature, fresh air and body movement.  

Last night, I picked up my jump rope and every half lap I walked I did 50 jumps with my jump rope. It felt awesome! Of course it is a bonus that I live on Hawaii and the little walk park I go to is right by the beach. Nevertheless, I am sure there is a beautiful area where you live, too. I love walking before sunset. Then I get to watch the sun go down and enjoy a nice brisk temperature while I see all the beautiful flowers, trees, and animals.

It’s up to you. You can shape up your life with a beautiful experience and a nice end of a day. Or you can stay home and try to drown the stress of the day with chocolate covered pretzel, loud TV, and argue with others in your home. (Stress will do that to you)  The most important part we need to try to accomplish is to manage our stress and focus on what really is important. Isn’t it our health and good relationships? Well, then that’s what we should spend more time with.  The people you deal and argue with are not the real enemy. But stress is a killer!

Stress can become Disease

Stress can become Disease (Photo credit: Mrityunjaya Yoga Studio)

 

How does “weight loss” work and what does fat have to do with it?

4 Aug
Fructose metabolism to glycogen

Fructose metabolism to glycogen (Photo credit: Wikipedia)

You know, it cracks me up when a doctor tells his patient:” you don’t have enough calcium or magnesium or “fill in the blank” in your body” and proceeds writing a prescription. A doctor knows how the body works so I like to give them the benefit of a doubt. (Although I would never go see one as it is my believe they mostly do more damage than good, but that’s another blog down the road LOL) I know it might sound like I am going off in a ten gem, but keep reading and I’ll get to the meat.

We need nutrition for our body to function properly. Vitamins is one of them and is essential to break down protein in your body. Without Vitamins, your body cannot use the protein and other nutrients you put into your body. The human body needs dietary fat to be able to absorb vitamins A, D, E, K; without fats your body becomes deficient in these vitamins. See this chain reaction?  We know fruit has vitamins. But we also know that fruit contains a lot of sugar and sugar will turn into stored fat if it is not used as energy by our bodies. However, we still need the vitamins. So you go to a Vitamin Shop and find yourself some vitamin pills. But you don’t know that pills are harder for your body to break down. And after you bought them you find out your body can only use a part of the vitamin since your stomach acid will eat up most of it. What do you do? You could eat all the fruits or use liquid vitamins (juice your fruits). If you get yourself vitamin supplements, make sure they come in liquid or powder form. I use the “Classic” from  ™Reliv (If you are interested, send me an email). The trick to not loosing or avoid gaining weight is to eat your fruit before 2 pm. We want to avoid raising our insulin level later on in the day and we also do not want the extra sugar to be stored as fat, unless you are very active and burn all that sugar off before bedtime. (oh by the way:Grapefruit is said to help lower insulin levels, which in turn promotes burning of fats in the body.)  Let me explain what insulin does for a second. Insulin is a “storage” hormone. It triggers the conversion of glucose and fatty acids to glycogen and fat, which are deposited in your tissues for future use. In addition, insulin inhibits the oxidation of glucose and fatty acids and the metabolism of proteins and amino acids for energy. Thus, insulin’s net effect is to decrease your daily energy expenditure. According to Drugs.com, insulin often leads to an increase in total body fat as the result of “more efficient use of calories.” Does that make sense? More food = increase blood sugar = increase insulin = fat storage. This is especially bad at night because we don’t “expend” energy for the body to use. Let me get to my point now and talk about what fat has to do with weight loss.
Healthy fats are very important in that they slow digestion and hence, reduce insulin secretion and at the same time, keep you from getting hungry quickly after a meal. They are also beneficial because they create good hormones and enzymes, which are needed to build muscle and reduce body fat. The hard part or real secret is that fats should NOT BE HEATED! Hence, you have some raw almonds … or a tea spoon of flax-seed oil in your protein shake or a bit of olive oil on top of your salad. When you cook/heat/fry fats, they become hydrogenated and they aren’t as beneficial for your body … not to mention, they can increase the potential of getting cancer. I’m not saying go overboard here … but a little bit of healthy fats a day will keep your skin looking younger, increase your sex drive, lubricate your joints and reduce pains and arthritis and has host of other benefits. Besides, without healthy fat you can not lose weight. This is how it works:  During exercise, your body uses glycogen (carbohydrates) first. Fat is harder to access so it uses stored fat after all the glycogen is gone. Also, your body cannot access your fat tank during vigorous exercise. A smart way to get to the fat is, do a higher intensity workout (get your heart rate up to approx. 85% of your maximum heart rate (cardio zone), then reduce it to 65% of your maximum heart rate (fat burning zone). But know this, without some glycogen in your blood (sugar), the body cannot start to burn fat. But also fat is needed to help access the stored carbohydrate (glycogen).
Important facts to know:

One pound of stored fat provides approximately 3,600 calories of energy.                                                                                                                       While these calories are less accessible to athletes performing quick, intense efforts like sprinting or weight lifting, fat is essential for longer, slower lower intensity and endurance exercise such as easy cycling and walking.

Fat provides the main fuel source for long duration, low to moderate intensity exercise (endurance sports such as marathons, and ultra marathons). Even during high intensity exercise, where carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate (glycogen).

Using fat for fuel for exercise, however, is dependent upon these important factors:

  • Fat is slow to digest and be converted into a usable form of energy (it can take up to 6 hours).
  • Converting stored body fat into energy takes time. The body needs to breakdown fat and transport it to the working muscles before it can be used as energy.
  • Converting stored body fat into energy takes a great deal of oxygen, so exercise intensity must decrease for this process to occur.

For these reasons, athletes need to carefully time when they eat fat, how much they eat and the type of fat they eat. In general, it’s not a great idea to eat fat immediately before or during intense exercise. And for the rest of us, it’s not a great idea to eat it immediately before bed time.

Fat burn in a nutshell:

Burn the glycogen in the muscles first (high intensity, high heart rate) for 20 mins, then switch to low intensity heart rate to use energy from the fat tank (harder for body to access)

credits to

http://sportsmedicine.about.com/od/sportsnutrition/a/Fat.htm

http://www.sciencedaily.com/releases/2007/06/070618124541.htm

http://www.livestrong.com/article/406868-what-factors-affect-fat-use-during-exercise/

If you don’t want the truth, then why ask the question?

3 Jul

YOu know, it’s funny to me how people will approach me and ask me how they can lose 10 lbs or get in better shape. Then when I tell them, they are disappointed. Did they think I had a secret magic dust that I would just sprinkle on them and Voila? And besides, magic dust is very expensive and I would not want to waste it on someone who is not serious. You take the time to ask me the question, and then I take the time to answer. But after all is said and done, the person walks away with the same mindset that they came to approach me in the first place. Now the person wasted my time and their time. Taking care of your health and body is serious business. And a business should be treated like a person. You have to feed and nurture it. It’s like everything else in life. If it’s worth having, then it is worth working for. Nothing in life is free, not even a healthy body. Yes, your body itself was free, but there are maintenance and upkeep expenses. Do not fool yourself into thinking that your body is maintenance free and will stay one way forever. Let me ask you something: what kind of car are you driving? And – if you care what kind of car you are driving, what it looks like and if it has dings and dents in it, then why don’t you care about what kind of vessel your soul has to dwell in for the rest of your earthly life? We all have standards, but why is it that when it comes to our bodies and health, we lower the standards? Ironically though, in a partner we have higher expectations than what we are willing to offer them. We all should care what we put into our bodies, just like we care what kind of fuel or oil we put into our cars. Inform yourself about with which ingredients your body best performs and you would get the most mileage out of it. A high-grade oil and fuel is to cars as Alkaline water is to our body. (www.kangen1info.com) So, for all those who do not want to rely on a “ride” from someone else or a wheelchair later in life, keep your own vessel performing and lasting for life.   – Get in gear for better health

www.ullascoffeehouse.organogold.com

www.enagic.com’

 

smart training

20 Jun
Personal trainer showing a client how to exerc...

Personal trainer showing a client how to exercise the right way and educating them along the way. The semi-spherical device is a BOSU. Category:Fitness Category:Fitness_training Category:Personal_training Category:Stretching Category:Challenges to physical balance (Photo credit: Wikipedia)

When I am in the gym, I look around and see a lot of accidents about to happen. I watch how people train and see that their form is not correct, or they hold their breath. All these improper methods have consequences which could be very hazardous to your health. Per example, if you go retrieve a weight, make sure you don’t just bend over and pick it up. Lift with your legs. People cause injuries by negligence and not paying attention what they do with the weights in between exercises. I also see some people dropping the dumbbells as if the weights won’t bounce. Well, they do!  And I have seen them bounce up against the wall breaking the mirror or even onto someone else s foot. The worst thing I see is when someone holds their breath during the workout. I wonder why there are no guidelines to workouts posted somewhere so that people can be warned. When a person holds their breath during the exercise, it can cause hernia! Not such a small matter. Yes, big guys want to look macho and stuff and put additional bar bells onto the machine even if there is no room for them, but let me tell you: The machine was not designed to carry more weight than it was designed for and the insurance will not cover any accidents in that case. Jus sayin…….  The best thing to do is ask,  if you are not sure how a machine should be used or how the exercise should be done. Most gyms have certified personal trainers (CPT) happy to answer your questions.

Happy muscle-building

Minding the Workplace

The New Workplace Institute Blog, hosted by David Yamada

What. No Mints?

I do science and sew things.

%d bloggers like this: