LiveBetter 2015

LEAVE BEHIND 2014  JUMP INTO THE NEW YEAR   LIVE BETTER 2015


Jump, Leap, Gallop, Skip or Run into the New Year! However you get there, it is here and it's time to make it a phenomenal year! This is an amazing visual of the movement flow of adventure coming your way. Each year has its challenges, trials, glories, praises and unknown moments. With an enthusiastic heart that leaps through the clouds to the unknown, you will remain open and ready to accept all that comes your way!

Leaving the past in the past can be harder than you think but ultimately it is by far the healthiest thing that you can do! Take a minute to reflect on the memories of 2014 and then put them in a safe place stowed away. Visualize the positive aspects to build your inner confidence and then begin the new year with a new sense of who you are and what you bring to this earth!

Confidence and self-acceptance comes from within. You were put on this earth to be unique in your own right. It is not natural for everyone to fit a specific mold. You were created to be an original version of yourself! Congratulate yourself on the successes of last year, let go of the failures, for these were learning experiences you needed to grow!

Enter into the new year with a sense of SPARKLE that you will cherish all year long! Be yourself and allow that inner beauty to shine through. When the chatter from the judgement or those words that don't honor your true spirit die down, you become the true vision of yourself! You are able to reach the goals that you have set for yourself without extreme obstacles. Set aside anything that doesn't fulfill your inner knowing of peace, love, and unconditional acceptance so that your inner sparkle can be set free!

The plan to LiveBetter in 2015 is quite simple. It consists of following your bodies natural design to nourish itself and cherish the sparkle that already exists within you! It is a plan for optimal wellness of mind, body and spirit! Let go of 2014 and jump into 2015 with me in this amazing challenge!

LiveBetter28

The Emotional Journey

EMOTIONAL JOURNEY - THE ENDURANCE ADVENTURE

If you haven't experienced an adventure that brings you to tears, you haven't fully lived! I am talking about uncontrollable emotions, the "ugly face" crying, and pure raw emotions just pouring out! My Uncle recently completed the cycling trek from Maine to Washington in 3 months of an amazing journey. He wrote a blog along the way, check it out; http://www.crazyguyonabike.com/doc/page/?o=1&page_id=270746&v=l. We had a conversation upon his return about the emotional journey and his incredible experience. I related with him after participating in several endurance and marathon events where I felt the shift of inner strength!

The amazing journey took him into the endurance athlete's world! He experienced the highs and lows of pushing yourself to the limit physically and mentally. This isn't a goal of many but the few that experience it have changed their lives forever! They have opened their eyes to new strengths, goals, passions, depths that don't seem to have the words to explain.

You find a new inner strength through pushing yourself physically and emotionally during an endurance adventure. When your body is pushed to its physical limit it is also pushed to its emotional, spiritual and mental limit. Your eyes are open to a whole new way of living! Living beyond yourself and into the realm of strength that comes from a much deeper or higher place.

My challenge to you in the New Year is to register for an adventure event that will make you step out of your comfort zone. You will research how to train for this adventure race and begin your journal or blog to document your experience. The training will bring its ups and downs, the event will bring its highs and lows but at the end of this adventure you will look back with a new lease on life!

The MAGIC Key!

What is the MAGIC Key?

Do you want to know the magic key to becoming fit and healthy? Is it as simple as receiving that "key" advice that will forever change you and magically emerge you from the clouds of the unknown? 

You are going to do great things and the why is important but sorry to burst your bubble, there is 

NO MAGIC KEY! 

To truly understand health & fitness we must become lifelong learners, absorbing everything but never fully committed to just ONE KEY. Experiencing constant changes is healthy and beneficial when exploring your health and fitness goals. Let's visualize a janitors key-chain filled with a variety of keys, some are old keys that once worked but now unlock unknown doors filled with dusty and out-dated equipment, new keys that work great in the beginning until the peaks become dull,  and those reliable keys that work like gold each and every time. This is the journey of your health, nutrition, and fitness goals throughout your lifetime! 

To be flexible doesn't merely imply joining a new yoga class but rather to have an open-mind and constantly evolve with the fitness research, new insight, and fresh goals as your life constantly changes. 

Does this mean I don't need to hold myself accountable and can simply fly like a kite in the wind when it comes to my health and fitness goals? No, this demonstrates that setting goals is always important but it is equally as important to allow flexibility, willingness to step out of your box and let go of the perfect routine, always open to new adventures. When you open your mind to changing up your workouts, trying new things, becoming an '"over-comer"and an "adventurer" that is when the goals are reached! 

How? Try this...

1. Wake-up with a mission for the day! 

2. Accept change as a constant door opening for new learning opportunities.

3. Do at least one thing each week that makes you step out of your comfort zone!

Turn your Pain into Passion!

When the mental chatter begins, turn the struggle into your passion!

 It is time to access your inner strength and your WHY?

January has come to an end and the hype of the New Year Resolution is slowly starting to dwindle. The goals were set with positive intentions and high adrenaline! It is time to channel everything into WHY you decided to set the goals you did for your health and fitness. Ask yourself the hard questions. What will happen if I continue to put off my goals? Is the temporary pain or challenge worth giving up on my dream? Set a daily affirmation to allow your mind to avoid the chatter and focus on the prize!

Here are a few affirmations to get you past the pain and struggle to see your goal to the end! Create your personal mantra that resonates with you!

Digging deep and finding your inner strength can take some training. The desire to take the vision that you have for your life and turn it into reality must be stronger than the desire to stay in your comfort zone. How can I obtain that desire? You ask? Turn your thoughts into actions eliminating the "struggle", excuses, judgments that may creep into your mind. Go forth with a plan and determination that any negative thoughts will be turned down, any negative words by "haters" will be turned down and any excuses that you may come up with WILL BE TURNED DOWN! Turn your struggle into passion! Turn your desires into action! Take that goal and make it a reality! NOW!

*Action Plan: Print a mantra and place it on your bathroom mirror or somewhere that you will see it every morning!

The 8 Week Challenge Orientation; Naturally F.Y.T. (Find Your Transformation)

Good Morning to All,

Waking up to a rainy Colorado morning puts a bit of a damper on the daily running schedule. When I think about getting into the cold car at the break of dawn with dew on the windows to head to the gym, suddenly I am wanting to hit the snooze button. Anyone else have this same experience?

I created the 8 week challenge to build my muscular strength without having to step in the large gyms or new box gyms. I wanted to be able to go to a park with friends or just casually complete my workout in my living room. Setting aside specific time for exercise is a key component of reaching your fitness goals but lets get real; if you have kids, a busy career, husband or wife, and life in general doesn't always work this way! This special workout time doesn't always look like your single friends that are taking "selfies" while flexing at the gym for hours on end ;)

 I have designed an 8 week program that will give you results if you stay strong and committed to it!
Please take this, use it, ask questions about it and become stronger, leaner and healthier each and every day!

Naturally F.Y.T. (Find Your Transformation) is bringing us back to the basics of health and fitness.
1. Goal Commitment
*Set your personal goal for the 8 week challenge
(Please refer to the previous blog entry on setting SMART goals)

2.  Measurable Progress
 *Before and After Pictures, measurements of chest, waist, bicep, and upper thigh, weight recorded

3. Nutrition Plan (ABCDE's of fueling your body)
A) Absolutely no "white stuff", fast food/trans-fats, processed foods
B) Build up plant protein, fruits and vegetables in your diet
C) Consume 1/2 of your body weight in oz in water/day, cut out caffeine
D) Determination and Documentation (Journal your daily nutrition intake and exercise/motivational quotes)
E) Enjoy the opportunity to have your health and make lifestyle changes for success!

4. At-Home Workouts
*Complete 3-4 of the bootcamp workouts at home + 3 days of (30-60min) cardio workout sustaining THR
 How to calculate yourTHR (Target Heart Rate):
 http://www.wikihow.com/Calculate-Your-Target-Heart-Rate

5. Weekly accountability and Group workout
*If possible, check in w/me, a friend, family member weekly to stay accountable and complete a group workout together!

6. Celebrate your accomplishments
*As your goal, give yourself a celebration gift, outfit, party, anything that motivates you to complete the 8 weeks!

IF YOU LIKE THE SOUND OF THIS...8 Weeks of detailed at-home workouts are coming in the next blog post!

Why Fruits & Vegetables? Educate Children!

I have been looking for a great nutrition resource for this blog and am happy to say that JuicePlus+ far exceeds what I was looking for! Juiceplus

I remember my parents cooking vegetables and making the fruit salads, in high hopes that we would eat them. Sometimes we did as we were told but most of the time they ended up in the napkin and secretly disposed of in the trash! Can you believe how sneaky we were? I think of how important it is for us and especially our children to consume the daily nutrients that are vital for lifetime health. Those crucial nutrients are found in a variety of fruits and vegetables for which is recommended that we eat 7-13 servings in a day. It's amazing how once you evaluate your diet and your families diet, you realize how incredibily hard it can be to get all 7-13 servings with a wide variety within one day! I love that juiceplus bridges the gap and is proven to increase the amount of fruits and vegetables consumed. It is great that this product is not a vitamin, weight-loss, or fad item but instead is heavily researched from reputable universities and physicians for our nutrition needs. If I can guarentee that my child is receiving the nutrients that they need on a daily basis plus increase the amount of fruits and vegetables that they eat, I am a happy!

More than 1 in 3 children in the U.S. is overweight or obese. This means higher risk of diabetes, heart disease, respiratory, musculoskeletal, vascular and neurological disorders. We also know that most adults are not at their optimal intake of nutrients recommended in a day. Some may say, why does this really matter? or I don't like fruits and vegetables but I still eat healthy, so I am good right? or I know I get all of my fruits and vegetables the natural way instead of taking a pill, why would I need this?

I love when these questions arise because it makes me want to research and share/educate as many people as possible. It is amazing to see the people taking responsibility for their health and evaluating where they are at in their current nutrition. I believe it is essential to constantly learn and grow in our nutritional journey, which means we are learning every day! Since I started my juiceplus, I can honestly say that I crave and eat more fruits and vegetables. With my body receiving these nurtients, I am beginning to understand the studies first-hand!

Here is some useful information on nutrients needed in your daily diet:

Fat-Soluble Vitamins
-Vitamin A (Retinol & Beta Carotene)
*Beta Carotene yields the most vitamin A and can be found in the following food sources:
spinach, broccoli, kale, asparagus, parsley, lettuce, brussel sprouts, carrots, sweet potatoes, winter squash, yams, pumpkins, red cabbage, apricots, peaches, mangos, cantalope, papaya, cherries, watermelon
*Vitamin A assists in eyesight, teeth/bone health and skin health. It lowers the risk of cancer and is an antioxidant, protecting the body.
-Vitamin D (Calciferol) *found in fish liver oil and sunlight, helps regulate calcium meatbolism and calcification of the bones
-Vitamin E (Tocopherol) *found in plant and animal food, best source is vegetable and seed and nut oils - like wheat germ oil - serves as an antioxidant, reducing oxidation of lipid memberanes and prevents the breakdown of other nutrients
-Vitamin F (Essential Fatty Acids) *found in liquid vegetable oils, best source is flaxseed oil - assists in cell and organ respiration and adds resiliency and lubrication to the tissues.
-Vitamin K *found in alfalfa, dark leafy vegetables, safflower oil, liver, milk, yogurt, egg, and fish liver oil - this vitamin is necessary for normal blood clotting
Essential Nutrient
-Vitamin C (must obtain from diet)
*found mainly in citrus fruits and red or green peppers plus other vegetables
Water-Soluble Vitamins
-Vitamin B's (B1,2,3,5,6,12,13,15,17, Biotin, Choline, Folic Acid, Inositol, PABA) *not stored well in the body, needed daily to support their functions, found in yeast, germ and bran of cereal, beans, peas, liver, nuts and some meats)
-Vitamin P (Bioflavonoids)
*assist in absorption of Vitamin C & main source is also citrus fruits and buckwheat plant along w/ other fruits and vegetables
NEW VITAMINS
-Vitamin T *found in sesame seeds, believed to help prevent anemia and hemolysis of red blood cells
-Vitamin U *found in raw cabbage, believed to help heal ulcers of skin and intestinal tract
* These two vitamins are still being researched....

There are 17 fruits, vegetables and grains within the juiceplus capsules. It is not a vitamin but rather a whole food within a capsule or a chewable. Juiceplus contains the following:

•Apple: Pectin along with a variety of polyphenols and other antioxidants


•Acerola Cherry: Vitamin C and anthocyanadins

•Cranberry: Flavonoid and phenolic antioxidants

•Orange: Vitamin C, folate, and several carotenoids including beta-carotene and beta-cryptoxanthin

•Papaya: Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin

•Peach: Vitamin C and several carotenoids

•Pineapple: Vitamin C and bromelain

•Tomato: Vitamin C, polyphenols, and several carotenoids including lycopene

•Oat Bran: Dietary fiber, vitamin E, several B vitamins, and minerals

•Beet: Folate, iron and calcium

•Broccoli: Folate, vitamin C, and several carotenoids including beta-carotene, lutein, zeaxanthin, and glucosinolates

•Cabbage: Vitamin C, folate, and glucosinolates

•Carrot: Several carotenoids including beta-carotene, along with vitamin E

•Kale: Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein, and zeaxanthin

•Parsley: Vitamin C, folate, several carotenoids and flavonols

•Spinach: Folate, vitamin C, vitamin E, several carotenoids, iron, and calcium

•Brown Rice Bran: Dietary fiber, several B vitamins, and minerals

What an amazing amount and variety of nutrients! If you are interested in reading the research behind juiceplus please visit the website listed above. If you have questions I would love to setup a time to discuss!
As we teach our children, they are becoming more aware of the necessity to consume the nutrients from fruits and vegetables. They enjoy taking their daily juiceplus and I can rest assured that my children are getting the full amount of nutrients needed in their development. If we can increase their knowledge at a young age, then imagine how this will affect their health in adulthood. When we begin to teach our children, we educate ourselves as well! If you start taking juiceplus, you can register your child in the 3 year children's study for FREE! AMAZING!

Challenges? No Excuses!

Discussion Question: What is the biggest challenge when it comes to your health and fitness goals?


I recently asked the A-Factor Health & Fitness group this question on facebook. The responses I got were great! I would like to address each response in this post:   Challenge #1. Jennifer Renee said Social Events were her biggest challenge! She said "I know the right thing to eat, but when there are multiple varieties of new good food, I have to try. And then I have to try to portion the dessert! It is a challenge!"   Response: Jen, I know I have struggled with this, especially coming from an Italian and German/Irish background! The Italian's love large portions and lots of processed carbohydrates. Complex carbohydrates are amazing for our bodies and we need them to convert into glycogen for energy. Proteins are needed but they take longer to convert to energy, carbohydrates are quick converters! These carbs consist of fruits, vegetables, fiber, and whole grains, aiming toward 5 fruits and vegetables per day. So how do we stay healthy at social events? I try to eat a healthy meal before I go to the event so that I am not too hungry when I get there, this limits the junkfood that I will eat. I also like to increase water consumption that day and plan an intense workout either before or after the event to motivate me not to overdo it! If this doesn's work then I just give myself a break, allow a little indulgence and then workout hard the next day to counteract the extra calories ;)

Challenge #2: Stacey Powell Imran said that disease management was a challenge for her.

Response: Stacey, this is a tough one because there are so many specifics when it comes to disease management and the type of disease that you are dealing with. The best recommendation is to work with a medical provider that has the same goals as you. Your provider will make sure your exercise program and nutrition is specific to your special needs.  The best advice is to never ignore your provider's recommendations and seek a specialist when needed. Nutritionist are well-trained in disease management and are a useful resource. If you are cleared from your provider's care, continue to set goals as normal and maintain regular check-ups with your provider. Your health is most important and even when an illness or disease seems to hinder it, maintaining a positive attitude and continuing to set your personal goals will go a long way!

Challenge #3: Lauren Twele said that VINO is a challenge for sure. She said, " I like to have a glass or two after work and there are so many calories :( "

Response: Well Lauren, I think many of us can agree that a little Vino after a long week can be quite relaxing and fun! Let's look at the facts about wine and your health: According to the Mayo Clinic, RED WINE can have a good affect on your heart. "Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage." Also, "Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces "bad" cholesterol and prevents blood clots." -  1998-2012 Mayo Foundation for Medical Education and Research (MFMER).
But, the key word here is in MODERATION. There is no physician that is going to recommend that you take up drinking in order to get healthier. So having a glass of red wine a day is not the end of your health goals.  The key is to only have one glass. A 5 ounce glass of wine is about 125 calories. Now this depends on the type of wine that you have but the rule of thumb is 25 calories per ounce of wine. If you are counting calories, it is up to you whether you want to spend those calories on a glass of wine or on something a little more nutritional? Cheers Lauren ;)   Challenge #4: Anne Collins Fischer's challenge is time management -- She asks, "how to find the time when traveling for work, busy schedule etc?" She said she knows what to do -- just wants to know how to find the time to do it right? Erin Martinez agreed with Anne and said not only finding the time but the motivation is her challenge.   Response: Anne, I know you travel a lot for work and that can be hard when it comes to making time for your health and fitness! I think this can be many of our biggest challenges in the crazy busy world that we live in. My best advise on time management is being flexible with your fitness schedule but maintaining your determination and making time for yourself. Many of us feel the pressure of a busy work schedule, family schedule, taking care of a home, business, and much more! When can we possibly squeeze in a workout or have time to make a healthy meal? Planning is important when it comes to achieving a goal. Not only planning but consistently re-planning and adjusting your small goals to meet your larger goals. When goal setting, you want to write down your large goal and then at least 3-5 small goals that will get you to your overall goal. Also, make a list of those challenges that you know will hinder you along the way, this way you are already aware of them and can counteract them! Make sure your goals are specific, measurable, attainable, relevant, and time-bound (S.M.A.R.T. Goals). This will be different for each person depending on their schedule.   Start with a small goal for next week. This could include buying a jumprope to have in your suitcase so you can get a quick cardio workout in your hotel room before bed. Then maybe tell track your water in-take (8-10glasses per day) for the following week. This way you dont feel overwhelmed with your busy schedule but each week your are setting a goal that will ultimately make you healthier, happier, and MORE PRODUCTIVE in your work!   Erin, finding motivation can be hard for everyone at times. Especially when we are so busy and tired! When I lack motivation I always remember how wonderful I feel after a good workout or a healthy meal. If this still doesnt work, I go back to the reason that we exercise and eat healthy....What is your reason for wanting to do this? Mine is to live a long life and inspire my children to be healthy adults. Everyone has a reason and sometimes we just need to remind ourselves why! Journaling is proven way to motivate oneself to a healthier life. When we write our feelings, goals, accomplishments and even struggles...this mentally stimulates our motivation! Social interaction and accountability is also a proven motivator. Just as 9news recommends having a breast cancer buddy check partner, you should always try to have a fitness buddy or two or three ;) If anyone needs one, I am always here!   Challenge #5: Patti Pfeifer wrote that her biggest challenge was getting to bed early enough to have the time to workout in the morning and fighting her sweet tooth!

Response: Patti, I am right there with you on these challenges. Early to bed is not always an option in our household with the kids and then sometimes the morning workout is missed because of lack of sleep. Sleep is crucial to our overall health. According to the National Sleep Foundation, "There is laboratory evidence that short sleep durations of 4-5 hours have negative physiological and neurobehavioral consequences." On the contrary, "some research has found that long sleep durations (nine hours or more) are also associated with increased morbidity (illness, accidents) and mortality (death)." Although, researchers wont put a magic number on the hours of sleep per night, according to this research we should have between 6-8 hours of sleep per night to maintain our health. The workout can take place at anytime that you can squeeze it into your day, it may even be a quick bootcamp before bed or a jog at lunchtime. Your daily fitness schedule can vary depending on the amount of sleep you were able to get the night before. My advice would be to allow flexibility into your workout schedule, remember to aim for 60 minutes of activity a day but balance your sleep as well.

The sweet-tooth can be a struggle. It is important to change our mindset when it comes to sweets and sugars. Refined sugar is like a "drug". It can be very addictive and additive/refined sugar is not required in our diet, like soda and ice cream. Complex carbohydrates on the other hand, contain natural sugars which are needed to convert to energy in our bodies, from fruits and whole grains. Some people believe in performing a sugar cleanse or another great way is to track your sugar grams in a day. There are so many hidden sugars in our diets that we are not aware of. In a standard 2,000 calorie per day diet, a male should consume 30grams of sugar and a femail should consume 22-25grams. Try tracking your sugar on an online nutrient tracker like www.myfitnesspal.com,  www.livestrong.com, or another tracker that you like to use for 1 week! This is my challenge to you! It is amazing what you find our about your diet and how much sugar you consume. Dont forget to consider the source of the sugar!
Challenge #6: Colby Knight said his biggest challenge is finding activities that he likes to do, he doesnt like lifting, and running for "fun" but rather would go and play instead!   Response: Colby, I like that you bring this up! Exercise and fitness are suppose to be fun! We shouldnt dread our workout or else it will be almost impossible to complete our goals and maintain our health. With that being said, it also shouldn't be so easy that we aren't truly getting a workout. It is important to get into our target heart rate zone for at least 20 minutes a day and more, depening on our specific goals. What is your target heart rate? Here is an easy way to calculate it:   Step #1: Find your resting heart rate as soon as you wake up (count the beats for 10 seconds and then multiple by 6 to get your beats per minute)   Step #2: Find your maximum heart rate and heart rate reserve. (Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 40-year-old would be:
220 - 40 = 180.

Then, Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
HRmaxRESERVE = 180 - 63 = 117


Step #3: Calculate the lower limit of your THR.
Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer.

For example, (117 * 0.6) + 63 = 133.

Step #4: Calculate the upper limit of your THR.
Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer.

For example, (117 * 0.8) + 63 = 157.

Step #5: Combine the values obtained in steps 3 and 4 and divide by the number 2.
This is your target heart rate (THR).

For example,(133 + 157) / 2 = 145 (You can get the same result by simply multiplying HRmaxRESERVE by 0.65 and adding to it RHR).

Once you have your target heart rate calculated, then find any activity that you like. This could be hiking, swimming, playing indoor soccer, hunting, and much more. The internet is a great place to look for new activities and you can join pretty much any meetup group on www.meetup.com by searching for an activity that other local people are engaging in! This is also a great way to meet new friends with similar interests!

*********************************************************************************
Thanks to everyone that responded to the discussion question on facebook! If you want to join this group just friend request Aprille n Nic Vasu on facebook and request to join the A-Factor Health and Fitness group! This was a great way to get some useful tips and suggestions on the blog!

"He who has health, has hope; and he who has hope, has everything. "


Aprille Vasu

Stretch What?!?

Do you stretch? Is it really that important? What is Dynamic Stretching vs. Static Stretching?

Today we are taking a look at two types of stretching and how to perform them. I started running in 2006 and would sit in my driveway doing a sit and reach to touch my toes and then off I went. I look back and cannot believe, knowing what I know about our muscle fibers now, that I actually did that! I am lucky that I am not more injury prone but I am sure this affected my overall performance.

Dynamic Stretching by definition is active movement of muscles that bring forth a stretch but are not held in an end position. I like to describe this type of stretch as a movement that prepares your muscles for the upcoming active movement. If you are sitting and stretching then you better hope that you are sitting during your activity...make sense? The stretching that most of us are accustomed to is the stretch and hold technique. This type of stretching is called Static Stretching and should be used post-workout which prepares your body for more sedentary activities. The benefits of stretching and increased flexibility are endless! Regular stretching prevents injury but more importantly creates a balance between muscular strength and muscular flexibility which in turn maintains proper joint alignment and posture. My favorite aspect of stretching is the relaxation and stress relief increasing the blood flow to those muscles that are tight and stimulates the nervous system which decreases stress hormones and tension in the body! Don't we all need a little more stress-relief in our busy lives?

So lets get to the good stuff! How do we accurately perform these types of stretches?

Dynamic Stretch #1: Lunge With A Lean

This dynamic stretching exercise helps loosen up your psoas and hips, while engaging your quads, hamstrings, glutes, and even calves. You will lunge maintaining appropriate posture of your front leg at 90 degrees and back straight while raising the opposite arm of the front leg and leaning with your upper body toward the front leg. 

Dynamic Stretch #2: High Knees

This dynamic stretch brings relief to your lower back as well as increases balance and coordination. It will assist in lengthening your glutes and hamstrings. Grab your knee with hand clasped together and squeeze toward your chest. To add an additional calf stretch, raise your planted foot off the ground in a calf raise at the same time. 

Dynamic Stretch #3: Straight Leg Kick to Reach

The straight leg kick can be performed standing in place or while walking. This is a great dynamic stretch that works on your hamstrings as well as core stability. Begin by kicking your leg 

Try these dynamic stretches before an activity and notice how your muscles feel and how your performance improves!

Static Stretch #1: Abdominal Plank

The plank stretches your abdominal and back muscles. Lay face down on the ground and then lift your body off of the ground. Support yourself with your forearms and toes only. Hold your abdominal muscles tight by sucking in and contract your glutes. This position will be held for 10 seconds and then relax, completing several times. 

Static Stretch #2: Calf Stretch

The calf stretch begins by facing a wall and placing your hands on the wall. Then place one leg to the rear while keeping it straight and the other leg will stay close to the wall in a slightly bent position. 

Static Stretch #3: Runners Stretch

This is a wonderful static stretch to open the hips and stretch the quads, hamstrings and calves. Perform a deep lunge allowing your knee to go over your toe, keeping your back heel pressing toward the ground and chest high. 

A recent study in 2011 showed results of max isometric force declining by 4.9% following static stretching, however rate of force development up to 100ms did not decrease significantly. From this study, we know that  active static stretching hinders maximum force production but short explosive muscular contractions are not effected.

Just remember to perform dynamic stretches before your activity and static stretches post activity! Stretch away!!

Goal Setting Toolbox

Do you believe in setting goals when it comes to health and fitness? Goal setting may seem easy to some people and extremely daunting to others. One thing I like to keep in mind is that not a single person in this world is perfect, no matter how hard they strive to be. its just not human nature. Therefore when setting  goals it is important to follow the S.M.A.R.T. tool. Goals should be Specific, Measurable, Attainable, Relevant, and Time-Bound. If you keep these 5 steps in mind, you can set goals that will be reached! My first endurance event was the Kona Marathon in 2006. I was limited in skills but determined to reach my goal at any cost. Although I made it to the end and almost crawled across the finish-line, I knew there had to be a better way! I would like to share some steps and tools to better help those newbies or oldies that have lost track of the steadfast way, toward the completion of your goal! If you have never set a health or fitness goal before, get started today to enhance your life and overall wellness! I have a few sources for this information but the Health Education text used for my elementary and secondary students is one of my favorites! Follow these steps and see what happens:

• Start with S.M.A.R.T.!
• Create your long term goal that is specific, measurable, attainable, relevant, and time-bound
• Short term to reach long term
• Create several short term time-bound goals to gradually get you toward the long term goal
• Assess your situation
• Journal about the progress by asking how you are emotionally, physically, socially, etc....
• Make a plan
• Create your specific plan that includes resources, support, obstacles, and the duration to reach your goal!
• Evaluate your progress
• When the time is up, reflect on the journey and whether you completed the goal or not? Why or why not and what would you do differently the next time?

Go Get Your Goals! Live your Life one Goal at a Time!!

Try Something New...

I believe that whether you are an elite athlete, an occasional weekend warrior, or a complete novice to physical activity there is always something new out there that you can become passionate about!  When someone tells me that they hate to exercise and can't stand going to the gym, I tell them to spice it up! I like to think that everyone has a physical activity that is deeper than just sweating and expending calories in the gym or trying to be skinny to fit into those favorite jeans. I am so excited to teach and educate clients about the whole wellness circle. It's simply about awakening that hidden desire, growing and changing throughout the years and stimulating the heart, mind and body. Once I get bored with an activity, which can happen quite quickly for my attention span of a 4 year old (lol), I find a new activity to peak my interest. After running marathon #3 and finishing with a less than ideal time, and balling at least 3 times throughout the race... I decided I was burnt out on hitting the pavement for hours and hours on end. Lately, the ancient sport of surfing and stand up paddling are increasing in popularity. You can find rentals and meetup groups at almost any lake in Colorado. I cannot wait to explore the possibilities with SUP (Stand Up Paddling). I believe I awakened another hidden passion for which makes me giddy when I talk about it! This is what I want for all of those people that have told me that they hate to exercise and that it just isn't for them! Explore the endless opportunities and try something new! I have listed some activities that may peak your interest....If none of them light a spark, please continue to dive into books, magazine, or search online until you awaken your passion! Don't be afraid to try something new!

-Wakeboarding
-Bootcamp Workouts (ever-changing daily fitness components)
-Kayaking
-Cycling
-Running
-Zumba
-Hip Hop
-Yoga
-Pilates
-Weight Training
-Obstacle Courses
-Hiking
-Kickboxing
-Rock Climbing
-Stand Up Paddling
-Endurance Relays
-Triathalons
-Duathalons

Rethink, Recharge, Reinvent Yourself!

As I take some much needed time to myself, I noticed the moving expression written on the windows of the neighborhood Starbucks; Rethink, Recharge, Reinvent. These words begin my research and thoughts into reinventing the nutrition that so many of us are accustomed to. What foods can I use to recharge my body and how will this reinvent my overall performance in my physical activity or day-to-day life? If you are anything like me, you may feel overwhelmed with the contradicting information or ever-changing nutritional advice that you receive. I am not a nutritionist although I hope to be in the future. I like to look into the various ways that I can gradually and effectively increase my health and energy through proper nutrition.  With that being said, this week I am reading through various topics in the Reader's Digest: Foods That Harm Foods That Heal resource guide. The following information is definitely worth sharing:

7 Strategies for High-Energy Eating:
1. Eat Breakfast
-This meal replenishes your energy supply and should be consumed within 45 minutes of rising
2. Get Enough Iron-Rich Foods
-Iron produces hemoglobin (component of red blood cells) which carries the needed oxygen to our cells
3. Focus On Complex Carbohydrates
-End up as simple sugar glucose, provides fuel for our brains, muscles and other body tissues
4. Go Easy On The Simple Sugars
-May feel like it gives you a quick increase in energy but will follow with an intense decrease in energy
5. Eat Small Amounts Of Food Throughout The Day
-Small meals and snacks throughout the day (every few hours) keeps your blood sugar steady
6. Stay Hydrated
-Drink 8-10 glasses of water every day! Fatigue is a symptom of mild dehydration
7. Go Easy On Caffeine
-It is a stimulant, this can disrupt your well-needed sleep

Try this for the week and see how you feel! Rethink, Recharge, and Reinvent your Health today!

Climb the Mountain of Strength

Do you want to be stronger? This weekend after hiking the Mt. Bierstadt 14er, I realized that my strength has increased significantly and I came home after the 6 hours of hiking, wanting to merely increase it more and more! So this week the focus will be on interval strength workouts using personal body weight and very minimal equipment. The 2 joys of fitness to focus on right now are; increasing endorphins (feeling that natural high) and being as creative as you want with your strength workouts! Envision climbing that mountain with ease! Lets try these on for size this week~
* Begin with dynamic stretches and move into strength workout. Then focus on your cardio portion of your workout and end with static stretches.

Strength


Exercises/ Reps/ Wts/ Muscle/ Frequency

Squat Leg Lifts 2 10lbs Quads/Adductors 12

Lunge Twists 2 10-15lbs Quads/Glutes 12

Ab Tuck Sliders or Jumps 2  Abs 10

1 Leg Power Jumps 2  Glutes/Quads 10

Renegade Rows 2 10-15lbs Tri/Biceps/Abs 8



Cardio

Exercises/ Reps/ Wts/ Frequency/ Fitness/Health Component

Jumping Jacks/Jump Rope 2 0 50 Coordination/Cardio Endurance

Skaters 2 10lbs 12 Agility/Cardio Endurance

Mountain Climbers 3 0 10 Muscle & Cardio Endurance

Burpee (Side or pushup squat) 2 0 10 Muscle & Cardio Endurance

Run/Swim/Cycle/Walk, Etc… 1 0 20-30min Cardiovascular Endurance

Mental Health

What is mental health anyway? Why does it seem that society is so focused on the quick fix diet pills for physical health and addictive mood stabilizing pills for mental health. Having a well-balanced life leads to mental stability. When you are mentally healthy, you are rationally minded and can cope with life's ups and downs in an effective manner. This doesn't mean that you won't have emotional instability from time to time...simply that you are able to easily resolve the issues that arise throughout your life. I could be wrong, but it seems like our society tends to turn a blind eye to the mental stability of our children and the parenting skills needed to raise a healthy minded child. I believe we should be teaching our children from a young age that their overall wellness is just as important as learning math skills and reading skills! If you asked your 9 or 10 year old child what mental health was, would they know? Is their a stigma against the phrase mental health? I have had countless conversations with my adult friends and family that feel like you must be crazy if you are seeking counseling. This is such an ignorant thought, in my blunt opinion. In all three of my human performance courses this semester we are not only focusing on physical fitness but optimal wellness, which includes but is not limited to mental health. If your mind is healthy then everything else will fall into place! Some people may have higher needs in this area depending on their genetic predispositions or childhood trauma that caused emotional baggage. But it is my understanding that not one person on this earth is immune to needing a little mental healing! I would love to see more psychology instituted into the school curriculum, affording our children the mental and emotional skills that they will desperately need later in life.

Sports Nutrition

As I start my journey to train for marathon #3, I am vowing to become more informed about sports nutrition. While pursuing my Human Performance degree I find myself more passionate than ever about the affects of what we put in our body and the energy that it produces. I found a pamplet in my Runners World magazine by PowerBar this month. This pamplet is full of information for runners wanting to optimize their performance through proper hydration and fuel. To start, it is crucial to hydrate your body by consuming at least 14-20 fl oz of water or sports drink 2-3hrs prior to your activity or run. Then you will want to continue hydrating by having 8 fl oz immediately before your exercise. Maintaining hydration throughout your activity is highly important as well. When it comes to fueling your body it can become more complex. Our muscles will become fatigued rapidly if we cannot properly maintain the glycogen stores. In order to do this, we must replenish the carbohydrate fuel stores on a daily basis. I have learned to fuel my body properly in order to get the best performance when running, especially when increasing the distance to longer runs. It is crucial to choose high carbohydrate foods and avoid slow-to-digest fatty and high fiber foods. Each person is unique and will need to figure out what works best for their body during training but these guidelines are a good starting point to optimum sports nutrition.

Nutrition History & Revealing Your Past

http://jn.nutrition.org/cgi/reprint/113/8/1681.pdf

The link above is an article titled "Reflections on Nutrition History" by E. Neige Todhunter PH.D. I thought it would be helpful to look at the beginnings of nutrition as a discipline when embarking on the idea of our own individual beginnings to health and nutrition. In the article, George Rosen was quoted from Columbia University stating that "One cannot advance intelligently into the future without a willigness to look attentively at the past and appreciate its significance." This quote refers back to my previous post about the questions we ask ourselves about the origin of our health. How we have become what we are today? It is not just about nutrition in the way that we choose the proper fruits and vegetables to eat and to feed our children. It also is not about exercising in order to fit into those skinny jeans in time for your class reunion. It is about trying to renew your entire mind and body experience to a place of sanctuary and balance.

We must look to the past to find the answers for our future. This seems relevant to more than just our nutrition but our overall health including mind and body. How many times have trained professionals said that healing your past hurts will bring new light to your future? So then if this is true, why do so many people tend to avoid looking deeply into their past in order to obtain full mind/body health for their future? The answer that seems obvious is that people in general carry a lot of fear. They fear that drudging up their past will only hurt them. They are fearful of revealing past memories that they have worked so hard to bury. But, if the truth be told, they are harming every aspect of their being by not unlocking the hurts, joys, betrayals, accomplishments, abandonments, etc. If you thought it would work, would you dig through your past to free your soul and live a new renouned life of health and balance?

Graham Lusk states that "Nutrition may be defined as the sum of the processes concerned in the growth, maintenance and repair of the living body as a whole or of its constituent parts." If this doesn't speak volumes than I am not sure what does! Lets think about the word "repair" and how people are in a constant struggle to correct something about their overall health. We struggle as a society with this on a daily basis. We pick up magazines from every newstand and see cover pages with statements about how to repair or maintain your body. When I see this I always think of the American "quick fix" mentality that has been engrained into all of us from generation to generation. It is sad because there is no quick fix when it comes to the human mind and body! If society could see that we must take baby steps to looking into our past and healing in order to move forward in health, we would be a whole new America! It may not be easy. It may take time. It will entail hard emotional and physical work. But in the end you WILL have renewed health and balance in your life!

In the Beginning

Looking at the origin of our health is somewhat of a facination. What made our bodies the way they are today? Was it the combination of genetics, environment, past experiences or overall health? Is it true that the genes that you either embrace with open loving arms or curse everyday, are an important factor in your health at this moment? All of these questions are of constant debate and research. We know that nutrition and overall cardiovascular activity are crucial in maintaining the proper flow and workings of your heart, not to mention all aspects of your body. We also know that genetics play a role in your body type. Therefore, my main focus always comes back to our environment and the footprints that our parents left on us and the future footprints that we will leave on our children. Do we believe that parents are responsible for their children's overall health, including teaching them proper nutrition and the value of daily exercise?