As a way to improve physical function, you can train infrequent movement patterns. For giggles, the next time you go to rinse off a dish at the sink, try holding the dish in the opposite hand. If you're like most, it will feel weird and you won't be as good at it. The same holds true for larger movement patterns. Try walking or lunging backwards. Better yet, practice your backwards bear crawl and challenge me the next time we bump into each other.
Has Spring sprung? My daughter is confused since it was snowing on the first day of Spring. Her cousin, also 5 yrs old, must have been mistaken she said because "Spring is when its sunny and warm." Well, it is sunny today, so Spring must be here. So, I decided to read a portion of today's mail outside thinking I could get a little vitamin D. In doing so, it occurred to me how long it has been since I soaked up some rays. Sometimes I read or hear, "YOU CAN GET ALL THE VITAMIN D YOU NEED THROUGH THE SUN AND A REGULAR CONSUMPTION OF CERTAIN FOOD." Really? How much sun do we need and other questions came to mind? Check out this awesome article to learn more. For a free quick health assessment click here.
-Your resource for Stronger Living
Tanner's motivation card:
Goal: Do 1 nutrition presentation a week for 5 weeks (end of Feb) to establish the habit and learn more about presenting.
Motivation: If I do this, I will may gain a client or two, I will have more confidence and likely conduct more presentations leading to more clients. If I do this I won't have to accept my punishment.
Disincentive/punishment: I can't go on my coveted annual north woods/golfing weekend trip this May.
Recently compiled data (meta-analysis) shows that people who stand up are more likely to fall down and become uncomfortable compared to those who never stand up. Brought to you by: Soffia Research Inc. a division of the Sofa and Lazyboy father company. Sponsor Partner: Major Cable Television Inc.
Disclaimer: Contrary to what the title suggests, this study did not look at walking or any other form of physical activity nor did it measure the number of actual falls. The authors admit, that the benefits of getting off your rear no matter how uncomfortable may outwiegh the risks of not ever getting up.
Note: This report is entirely made up but is indicative of the things personal trainers read about and hear from clients on a daily basis. Appropriately, our job as trainers is to become a filter that our clients can trust.
"I eat HEALTHY."
Translation: I am mindful and intentional about what I eat. I eat well enough to get by. I eat better than some and better than I used to. I even eat some fruits and vegetables. Occasionally, I may have alcohol, processed or "white" foods, and desserts.
"I eat first to get my PRIMARY nutrition."
Translation: I am aware of the power of good nutrition so I am intentional about eating the rainbow, getting enough protein, and good fats to give me energy and help my immune system stay strong. I take a one-a-day multivitamin and occasionally, I may have alcohol, processed or "white" foods, and desserts.
"I get OPTIMAL nutrition."
Translation: Although I get everything I need from my diet, I supplement with high quality vitamins to get additional health benefits and support. This is particularly helpful when my nutritional needs increase due to age, illness, stressful times, busy schedules, or when I occasionally have alcohol, processed or "white" foods, and desserts.
Acknowledging that a mess was made of a situation = good. Not acknowledging that something needs to be done about it = bad. Wrestler translation: you may get in deep for a takedown, but if you don't finish and finish quickly, it is worth nothing. Life translation = implentation and follow-up is key to success.
How saving 15 secs filling up my water bottle affects me personally? I do it 4 times a day (1-min). Twice for the dog bowl at 30 sec each (1-min). When taking kids to the sitter and already running 2 minutes behind another 15 sec just ain't in the cards. Forfeiting vitamins and hydrating before the day even starts is a big blow to my energy level and motivation. Bad choices here I come. Bottomline for this one: if filling up my water bottle is fast, I'll do it and a cascade of positive choices will follow.
Feeding the baby, teaching responsibility, and blogging. Listening to a webinar while exercising. Going to bed earlier to increase energy level for tmrw while focusing on what's important, decreasing seratonin and cortisol levels, regenerating muscles, increasing fat burn, and decreasing calorie consumption by avoiding late night snacking. Time saving tip: fill up water bottle with the sprayer instead of the faucet decreases fill time by half!! Add 15 seconds to your day. Ha! When trying to fit exercise into your routine try integrating it into your current lifestyle rather than adding it to your already full day.