Posts Tagged ‘wellness’
Thursday, May 23rd, 2013
Get ready, you guys! You’ve never seen anything else working quite like what I’m about to show you!
I’m really excited to introduce Devon Hightower, an experienced Health and Fitness Coach for Team Beachbody who leads women through home fitness programs by hosting private, secure online accountability groups. With focus on consistent exercise, clean eating, and daily motivation, group members are changing their lives from the inside out — and YOU get to find out exactly how it works!
Check out Devon’s website for more information and like her Facebook page for daily inspiration and free tips. We sat down for a chat recently because I wanted to know all about how one coach in Atlanta can help generate big change for people both locally AND across the country.
Coach Devon at Hightower HomeFit.
Come on, this girl shines from the inside out! Don’t you want her to show you how?
Let’s start with the end in mind – talk about the results that your clients have achieved and what your services can do for people.
The women who commit to my accountability group have enjoyed a variety of results, not limited to just weight loss. Those results include:
- A renewed or newfound love for exercise and nutrition.
- A realization that daily fitness can be a part of their life, no matter their crazy schedules.
- An empowerment from their success to try new things, like triathlons, races or new classes that once seemed daunting.
- Strength in mind, body and spirit.
- Weight loss anywhere from 5 to 20 lbs
One of my recent group members said it best this week –
“The count down is here….I leave for the beach in the morning and I’m happy to post that all my swimsuits that didn’t fit last year are almost too big. Since February I’ve worked with BBL and bum bum {Beachbody programs} and I am so happy with myself. True, I’m nothing like the body I had just 5 to 10 years ago, but I am so happy to be here. No words can describe how it feels to be healthy and proud of yourself for going on this journey. Thank you Devon!, And all of you that have helped me get here with our continued posts and personal commitment. I’ll probably be lazy and not post while I’m out of town, but I will be back and happy to continue to stay on this path. Have a great week everyone. “ – Mother & Grandmother in Georgia
You’re pretty different within the health and fitness marketplace – exactly how does your method work?
Accountability, plain and simple. It works! Committing to someone other than yourself is a huge success factor – your excuses for skipping workouts or making unhealthy choices don’t sound as reasonable when sharing them with a Coach. Additionally, having someone care about your outcome and being part of a positive, supportive group of women helps your motivation skyrocket, which in turn leads you to success. My accountability groups are built around Beachbody home fitness programs, clean nutrition, and positive support every day.
What’s the biggest myth or misconception about the work you do?
That home fitness can’t work. You don’t have to go to the gym every day or hire an expensive personal trainer to get results. Where many individuals run into trouble with home fitness is that they are not being held accountable to their fitness and nutrition goals. Home fitness needs a support system around it, which is where I come in. My accountability groups, built around the Beachbody programs, help you stay consistent and engaged with other women doing the same program. Consistency day in and day out is what leads to success. That’s true no matter where you work out, even if you live in an apartment or a small house like me.
How did you find yourself in this business?
A simple invitation. An invitation from a friend that ended up being a lifeline. Struggling to find a routine that worked with my new role as a mother, I took a leap of faith and joined her accountability group. I agreed to a 90-day home fitness challenge with Insanity, kept my nutrition clean with Shakeology, and checked in every day with the group. I saw my body change in ways I didn’t think were possible after a baby. More than that, I was happier with more energy, making me a better mother, wife, friend. I wanted those same results for every new or busy mother out there, so I became a Coach with Beachbody to pay it forward.
Where are you headed business-wise over the next 1-3 years?
My goal is to reach out and connect with as many women (and men!) as possible, fueling their desire to lead a healthier lifestyle for not only themselves, but for their families as well. Teaching them how to do this the healthy way, so that they can pass down healthy habits to their children, is a priority in my business.
There’s so much media hype out there that the Average Joe or Jane can get really confused about good health. If you had to narrow “good health” down to 3 things, what are they?
- Regular, Consistent Exercise doing something you enjoy
- Healthy nutrition choices 85% of the time, leaving room for indulgence from time to time
- Living your life with joy
How do you shift into high gear when your own workout or health routine is flagging?
Beachbody has so many different programs to choose from that I usually pick up a new program every 60 days. With 8-10 different workouts included in each program, I never get bored and am always keeping my body guessing! Another trick is to sign up for a new 5K or adventure race – having an event or goal in mind that you are working towards lends itself to new motivation!
Super-huge thanks to Devon for the insight and inspiration. I loved hearing that one of her top 3 tips is “living your life with joy”! Who wouldn’t want that to become part of his or her fitness routine?!
What’s your favorite takeaway from this post?
Loved it so much you want to share? Use the cute little buttons, or just click here to tweet about dropping your excuses, or click here to tweet about being a better wife, mother, and friend!
Hightower HomeFit is ready to help you reach your fitness goals, whatever they are and wherever you are. Find them on Facebook and give Coach Devon a little shout-out! You can find a full more information and even discount codes at www.clickaclass.com.
Tags: accountability, accountable, beachbody, coach, Devon Hightower, exercise, fit, fitness, get in shape, group, health, home, home fitness, insanity, online, p90x, private, shape, shaun t, support, well, wellness, workout, workout at home
Posted in Guest Posts, Health and Fitness, Small business | No Comments »
Tuesday, May 21st, 2013
When you get advice from a four-star general, you’d better sit up and take notice, right?
But did you ever expect to get health and diet advice? From General Colin Powell? (I didn’t think so.)
I didn’t either, but through Laura J. Wellington’s new book “The Four-Star Diet: Based Upon the Wisdom of General Colin Powell & Other Ridiculously Brilliant Leaders,” that’s exactly what I got.
The Four-Star Diet, by Laura J. Wellington
Laura created an entire way of looking at food and health from a Powerpoint by General Colin Powell entitled, “A Leadership Primer.” I can only imagine the power that his original presentation had with its audience, and the book is bound to have a similar impact on readers.
Each chapter extracts a quote from Powell’s slides and builds it into a lesson on self-care, health, discipline, nutrition, or some other aspect of overall wellness.
It’s pretty remarkable that his words have such a versatile appeal.
Pros:
- It’s a quick and easy read, easily digestible *ahem!* by chapter.
- The author’s delivery is friendly – you’ll feel as if your next-door neighbor is talking to you in the front yard.
- The book makes some excellent points about the “battle” against excess weight and poor health — and calls on readers (mainly targeted at moms, it seemed to me) to be the leaders toward good health in their families.
- Laura herself is quite an inspiring leader. She was widowed young, with five children to raise — but that didn’t stop her from founding six companies of her own and consulting with dozens of others. Just knowing that a hardcore mom’s brain was behind the book was a giant plus for me.
- The Four-Star Diet isn’t any kind of eating plan at all. You won’t find a recipe here – not even a recommendation to cut out or increase any certain type of food. It’s much more strategic than that. It’s about crafting your viewpoint on health in a way that enables you to make the choices that work for you and your family.
- I enjoyed the way each chapter opened with the Powerpoint quote directly from the General, then the author’s brief translation of it, and finally a broader story to round out the lesson.
Here’s one of my favorite Powell quotes from the book: “Never neglect details. When everyone’s mind is dulled or distracted, the leader must be doubly vigilant.” The second I read this, I realized its connection to the benefits of meditation. A leader must keep a sharp, focused mind — the kind of trained mind that comes from regular, disciplined mediation.
Cons:
- I was lucky enough to have been given an advance reading copy for review, so I have every confidence that the typos and other minor glitches (hello! grammar nerd here!) have been worked out before final printing.
- Health connections to the leadership quotes can sometimes be a stretch. I only felt this for one or two of the 20 chapters, though — and after all, stretching is good for us!
Another of my faves, which I think can be extrapolated to parenting overall — probably to all of life: “Don’t be buffaloed by experts and elites. Experts often possess more data than judgment. Elites can become so inbred that they produce hemophiliacs who bleed to death as soon as they are nicked by the real world.” WOW. Isn’t that so true?!
I think it’s just brilliant to take a leadership primer and lay it over the frame of leading a family to better health choices.
Have you made similar connections between seemingly-unrelated topics — especially those that have improved your health and fitness? Tell me about it in the comments below!
Tags: advice, child, children, diet, eat, exercise, family, fitness, four, general colin powell, health, kid, laura wellington, leader, mom, mother, shape, star, train, wellness
Posted in Family, Health and Fitness, Reviews | No Comments »
Tuesday, April 9th, 2013
Have you ever noticed that so much of what we think of as “healthy advice” or “fitness tips” or “weight loss tricks” involve subtraction? Delete this, eliminate that, never touch so-and-so again.
What if it didn’t have to be that way?
What if, instead of depriving ourselves and taking things away, we used springtime as a springboard to add loving, supportive habits to our lives?
I’m inviting you to join me in looking at things from a fresh perspective. Here are some ideas off the top of my head, and I’ll ask you to add some of your own before you leave here to share with others.
photo, Ecosalon(dot)com
Plant some seeds — and eat some, too! In case you hadn’t heard, 2013 is the year of the chia seed, and one in particular is proving to be nutritionally superior. Since chia is heat-stable, it’s way more versatile than flax, too. A great recipe I just tried (and loved): “breading” chicken cutlets with a mixture of half breadcrumbs, half Mila, and a little shredded cheese. Bake at 350 for 15 minutes or until they’re done. Yum!
Try a new kind of after-dinner treat. Rather than hunkering down with an oversized bowl of confection, get out and take a walk! We went to all the trouble of changing the clocks and adjusting to the new schedule, so you may as well take advantage of the extra daylight hours. If that sounds too daunting on a family schedule, consider the advice of two of my favorite parenting authors (Lenore Skenazy and Dr. Christine Carter). They both suggest, for different reasons, that even young kids can help with dinner-clean-up chores. My kids (6 and 4) alternate either wiping the table or vacuuming the floor after a meal. Each one loads their own dishes in the dishwasher, too.
To market, to market! Stop by your nearest farmers’ market to check out what’s in season. Don’t be afraid to pick up something unfamiliar, either. Nowadays, it’s easy to find recipes by searching for any particular ingredient. (This also works great for tried-and-true produce that needs a new spin!)
Treat yo’ self. But I don’t mean with food — I mean with new gear! Once you reach a goal, promise yourself a new toy or coveted piece of clothing. If your whole family reaches a goal, make it something you can all get in on, like Zamzee for the whole crew, or a Spin-Fit toy.
Grab a fresh read. Sure, I’m going to suggest reading something related to health and fitness (try The Aztec Diet - you will LOVE it!), but it doesn’t have to be. Just switching up your usual M.O. is enough to kick-start your brain into a new frame of mind.
Make hay play while the sun shines. In the gorgeous springtime weather, the kids want to go to a park, but you want a workout. Why not have both? Take the Spin-Fit you treated yourself to (above) and turn it into a game. Invite your friends and kids’ friends along for a park playdate! Here’s what I do: I take ours to the park, and just start throwing it without saying a word to anybody — nobody’s even on the other end to catch. Pretty soon, curious little ones are all over it, wanting to know what it is and whether they can play. The tool has several exercises labeled on it, so whichever one it lands on is what we do. Before I know it, the whole park — kids AND adults — are playing togther (and completely unaware that they’re EXERCISING!). Another park idea: use whatever equipment is there to get your own workout going. Intersperse things like pull-ups, tricep dips and pushups with Tabata intervals of nearly anything. (This piece will shet more light on park workouts and this one will fill you in on Tabata.)
So what will you add for your spring reNEWal?
Some of the links in this post are affiliates – only because I love and trust them enough to recommend them to you.
Tags: chia, children, cook. light, diet, eat right, exercise, family, fit, fitness, food, habit, health, healthy, kids, lose, loss, park, playground, recipe, renew, spring, Tabata, train, weight, well, wellness, workout
Posted in Family, Health and Fitness, Workout Routines | 4 Comments »
Tuesday, March 26th, 2013
Photo by Dan Burden
http://www.pedbikeimages.org/largeimages/wi.madison.bikers3-large.jpg
What’s “walkability” and why should I care about it? Why should a mom or a fitness trainer care?
That’s the same question I had, too — and then I had the privilege of being invited to participate in a walkability study in my city.
To borrow from Walkable Communities, Inc., a walkable place gives residents safe transportation choices and an improved quality of life. Think of historic cities and towns — and think of the history behind them (i.e., we haven’t always had cars, remember?). They’re the places where and the ways that people lived before cars made it so easy to get across town.
I should tell you here that one of my biggest dreams — even before I knew I ever wanted children — was to live in a place that kids (any kids!) could walk to school. Yes, I grew up watching the “Andy Griffith Show” and reading “Dennis the Menace” in the weekly comics. Don’t judge me. Those things were shown because that’s how people lived, that’s what they did, and I thought it was good. It was happy. Simple. Clean. Comfortable. Fun. (Think of the trouble Opie got into on the walk to and from school!)
photo courtesy of answers.com
Eventually, I found myself living in a modern-day Mayberry (well, almost). There’s a barber shop on the corner; people have lived here for generations and married grade-school sweethearts; neighbors scold each others’ kids when needed; nobody uses turn signals because you already know where everyone’s turning. And, thanks to The Museum School, there’s an amazing school we walk to every day. (I even helped organize an annual fundraiser there, Family Fun Fitness Day, which happened over the weekend. That explains why I haven’t posted much lately!)
BUT.
That doesn’t make it walkable.
There’s also other traffic from outside the city limits — and y’all, it’s fast. Fast and loud. The sidewalks need help, and the downtown area is working on a facelift. Nobody gathers in the city center right now because it’s noisy and there’s not enough commerce to draw people there and fight the noise. It’s scary to cross the major 4- lane street separating the residential area from the commercial district — scary even for adults, let alone allowing kids to do it independently.
Turns out, my dream of walking to school is a bona fide component of a walkable community. Their Healthy Development Checklist even says so!
| Can the majority of people walk safely and comfortably in ten minutes (2500 feet), and without crossing dangerous intersections to an elementary school? |
So here’s how this all ties into ClickAClass.com and its mission to get families moving:
- Walking is one of the best and most accessible ways for the majority of people to get up and move — it’s one of the best modes of exercise there is.
- Walking in your own neigborhood (not driving to a trail or a track but simply walking out the front door) is the most convenient way to do that.
- Walking outdoors isn’t just good for the body, it’s good for the mind.
- It’s good for families, because accountability (in a family or any group) promotes adherence to any exercise program.
- Adherence to exercise leads to dropping rates of obesity and its attendant horsemen of the health apocalypse.
- IT JUST PLAIN HELPS HEALTH.
Is your city walkable? Find out by comparing it to this list of 5 traits.
Do you want it to be more walkable?
What could you do, starting today, to make it more walkable?
Tags: childhood, children, community, Dan Burden, exercise, fitness, health, kid, mom, mother, obesity, parent, path, school, walk, walkability, walking, wellness
Posted in Family, Health and Fitness | 8 Comments »
Wednesday, March 13th, 2013
Do you use food to show that you love your family?
If you do — what form does that take?
- Do you shower them with sweets?
- Do you pay special attention to the presentation and appearance of each dish?
- Do you cook with the intention of love and trust that the feeling imbues the food with your caring?
…Or have you tried this:
A food psychology (yes, there IS such a thing!) researcher named Adam Brumberg says that when a meal is prepared with a variety of fruits and vegetables, the lucky diner perceives that the cook cares about his/her health. So, think about all those times Mama said, “Eat your vegetables!” Were you really hearing, “I love you!”? Apparently, Cornell University agrees — they say that kids appreciate having a colorful variety on their plates.
These are a couple of terrific reminders, smack in the middle of National Nutrition Month, don’t you think?
So, how will you show some love on your plates today?
*Source: Family Circle Magazine, April 2013
Tags: affection, balance, care, children, cook, Cornell, diet, eat right, feed, fitness, food, food psychology, fruit, good food, health, healthy, kids, love, mama, mom, mother, National Nutrition Month, nutrition, nutritious, prepare, vegetables, veggies, wellness
Posted in Family, Health and Fitness | 9 Comments »
Monday, February 25th, 2013
You’ve heard of chia, right? (No, I don’t mean “chia pets,” fellow children of the 70′s, although it is the same plant.)
I’m talking about chia, an ancient seed named for the Mayan word for “strength.” Chia is a whole, unprocessed food chock-full of protein, omega-3′s, fiber, calcium and more — and it can be used by the body in seed form (unlike flax). The USDA gives some more background on the plant itself here, and this page shows the USDA’s nutritional analysis for dried chia seeds. WebMD says it’s one of their top 5 hunger-busting foods.
“Use chia seeds in foods, not as a supplement, but as an alternative to processed grains like white bread because it is a much healthier whole grain that is great-tasting in foods like muffins,” suggests Michael Roizen, MD, co-author of You Staying Young.
In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.”
Source: WebMD.com
I had the opportunity recently to try Mila, and I have to say I’m impressed. Mila is a proprietary blend of chia seeds, grown and harvested ethically, and ground in an exclusive method that preserves nutrition and enhances bioavailability (and texture, too, if you ask me). During our winter break, we were out of town and I didn’t take any with me — and I missed it!
I know you count on me for real-world reviews, so that’s what follows. I’m really enjoying Mila, and I’m almost at the end of my first supply, so I plan on buying more. Here’s why:
Pros:
- It’s a nutritional superhero: protein, essential fatty acids, calcium, vitamins, fiber, minerals and antioxidants all in one tidy, mighty little package.
- Health benefits include improvement of cholesterol levels, blood sugar control (important for anyone, not just diabetics), sustained energy, and reduction of inflammation.
- Chia is more bioavailable than flax (even in whole-seed form) and is more shelf-stable — you don’t need to refrigerate it. Apparently, it’s also heat-stable** — meaning you can throw it into a baked recipe without losing health benefits, as you would with flax.
- As one of the rare plant sources of omega-3 fatty acids, it’s vegan, vegetarian, and omnivore friendly.
- It makes a great addition to just about any smoothie or juice, especially the green ones.
- It’s affordable.
- It’s sustainable and ethical.
- If you’re into it, you can even turn it into a tidy income stream by becoming a distributor.
- The whole family can enjoy it — even the pets! There’s a whole marketing line directed toward veterinary usage of Mila!
- It’s REAL FOOD. I can’t overemphasize the importance of that: it’s the actual food that came from the earth — no isolates, no synthetics. It’s plant-based protein, omega-3′s and more, which are incredibly important for overall good health PLUS a host of medical problems.
Cons:
- You can’t actually hide it in everything. Chia may be a superhero food, but my kids have the superpower of detecting even the tiniest fleck of a healthy addition to their foods, so in lighter-colored or very smooth-textured foods, they found it. (The good news is they sometimes ate it anyway, believing it was “fairy dust” or “ground-up dinosaur bones.” Why are you looking at me? I didn’t tell them that. Okay, I did, but don’t judge me.)
- While it’s affordable for many, it may still be out of reach for the lower income brackets — but then again, so is plain chia, flax, and most other good food. Don’t get me started on why a Coke often costs half the price of a bottled water in convenience outlets.
- If you start right away with too much Mila (which any consultant will advise you carefully against), it may cause some digestive issues. Start with a little and build up as your body acclimates to the added fiber.
- It’s not a weight loss panacea. This is REAL FOOD, people. (This is also a definite “pro,” as you’ll see above.) Don’t use Mila if you expect to drop 20 pounds in a week — go find the synthetic ingredients that are impossible to prounounce if that’s what you’re after. That said, I’ve found that Mila has blunted my craving for sugary foods (yes, even health and fitness pros crave chocolate), which in turn has cut my calorie consumption — so it’s not out of line to say that you might lose weight by eating more healthfully.
- (This one’s a little unclear….bear with me.) Certain people on blood thinners or medication for high blood pressure may need to avoid chia because it may cause a dangerous drop in blood pressure. Then again, there have been cases in which chia has helped those with high blood pressure scale back or eliminate their medicines. As always, folks with a serious condition like high blood pressure should talk to their doctors first before making big changes to any health regimen. Anyone with a rare allergy to mustard or sesame seeds should also avoid chia.
So — have you tried chia? Share your recipes!
Have you grown your own, or would you?
If you haven’t tried it, what’s stopping you?
This piece isn’t intended to be medical advice — please talk to your doctor if you have any concern whatsoever about trying a new food.
*I was lucky enough to receive Mila as a gift, but I’m not a distributor or getting any financial gain from this review.
**At the time of this post, I haven’t yet found any information substantiating that, but I’ll keep looking and update you when I find some. My impression comes from the great big number of recipes recommended that include both chia and baking (breads, granolas, etc.)
UPDATE as of 4/29/13: I’ve come to love Mila so much that I can’t do without it – and I can’t stop myself from sharing it! Eating Mila daily, I have more energy and less joint pain than I can remember. It’s made such a difference in my life that I joined the team! So, this post now contains affiliate links and easy ways for you to try Mila too!
Tags: antioxidant, Atlanta, chia, child, children, ClickAClass, covington, family, fiber, fit, fitness, Georgia, health, healthy, heart, jessica, kid, lose, loss, Mila, mom, mother, omega, pet, protein, seed, shape, weight, well, wellness
Posted in Family, Health and Fitness, Reviews | 11 Comments »
Wednesday, January 9th, 2013
It’s no secret that I’m big on goals. I’m a superhuge fangirl of GOALS. I truly believe that if you don’t create them, set them out in some tangible fashion, and then work them — they’re not going to happen.
(This post will be short and sweet because I’m working hard on several of these and other goals right now!)
To practice what I preach, I’m setting out my training goals here for you all to see. I’m hoping for some encouragement and friendly accountability….but I won’t be shocked to get some resistance, some disbelief, and some indifference. That’s ok. They’re still mine, and they’re still going to happen.
First off, I believe in creating goals that are a stretch — but still attainable. Do-able, but challenging, you know?
I also believe in looking at different ways to measure success.
So, here they are. Follow along on my 2013 journey — I’ll update you occasionally and you can become the trainer, keeping me on track.
1. I’ll run a 10k by June this year.
2. Participate in a Dirty Girl mud event – maybe even with a team!
3. Drop 5% body fat, and pick up 3% lean muscle mass.
That’s it! I also believe in keeping no more than 3 goals top-of-mind.
Your turn now: share yours and feel the accountability love coming your way!
Tags: aerobic, cardio, diet, exercise, fat, fitness, food, goal, health, loss, physical, resistance, resolutions, routine, strength, training, weight, wellness, workout
Posted in Admin/Misc, Health and Fitness | 7 Comments »
Thursday, December 13th, 2012
I’ll be the first to admit I was a total chicken.
Cryotherapy? Cold therapy for ME? Puh-lease. I wear fleece year-round, often even in Atlanta’s hottest summers. There was nothing attractive to me about below-freezing temperatures on my uncovered skin. I’ve had plenty of injuries iced over the years, and there’s been nothing fun about it.
Still, it didn’t take long for Alia Alston, the owner of Icebox Cryotherapy, to ease me into the idea. Learning that it’s very different from an ice bath helped, too. The studio was easy to find from my place near Decatur – a quick 15-minute hop from just about anywhere in Atlanta. When I first walked in, it felt like a spa: soothing music, candles, soft lighting and cushy chairs. Another client was on her way out, saying words like “invigorated…rejuvenated…not so cold…see you next week!” I found out later that she was only a first-timer, so that was encouraging!
After taking several safety precautions (checking out preexisting conditions and contraindications, blood pressure, etc.), Alia gave me a quick tour of the peaceful studio, and gave me my instructions: take it all off, put on gloves and double layer socks along with a fluffy spa-style robe, and head over to the cryo machine.
I’m 5 feet tall, and – this is unofficial – I’d have to say that’s the minimum height for this machine. Once you’re in, the floor rises to allow your head freedom above the chamber, but my chin was just barely there! Alia gave me great advice about standing on tiptoes and taking a big breath of air from above whenever needed.
Y’all, it was cold.
I learned pretty quickly that I have the adrenaline response of a superhero: I got a teensy bit woozy. Alia to the rescue! She shut down the cold air right away, let me catch my breath, and evaluated to make sure it was just a matter of the flight-or-fight response. That was at -145 degrees. (Yup, that’s NEGATIVE 145 degrees.) Once we were both comfortable, I gave it another shot, and did fine – no lightheadedness the second time around. I declined the chance to “dip” – to bend my knees and get my face into the cold temperatures. Maybe next time!
Another option I’d like to try next time is the opportunity to enjoy yoga, physical therapy, or massage in conjunction with the cryotherapy. Professionals in each field are on hand at Icebox, ready to help you make the most of your treatment in a way that’s custom-made for you.
Here’s a quick breakdown:
Pros:
- Convenient, quick, pleasant environment
- Expert staff, safety measures
- Reduced pain, increased energy and metabolism
- Affiliated professionals available for adjunct therapies
- Peaceful sleep, general feeling of well-being
Cons:
-
Slight, temporary discomfort for some (but not all are as cold-natured as I am!)
-
It’s not for everyone – certain medical conditions will prohibit participation
So, I’m already talking about “next time.”
I will definitely be back, and here’s why: the promises I heard before going in were really true. My treatment was in the morning after a long run, and for the rest of that day, I had unusual energy and less knee pain than ordinary. I was a bit hungrier than usual, which gave me a sign that my metabolism had ticked upward. I also slept great that night – a very rare treat for me. Few services these days really fulfill their promises, so when I find one that does, I want to stick with it. The positive effects of cryotherapy are cumulative, so I’m eager to see how great I’ll feel after my fifth or tenth visit to Icebox!
Your turn now: have you tried cryotherapy, ice baths, or other cold modalities? What was your experience?
Icebox Cryotherapy was kind enough to offer my session without charge;
my opinions here are simply that, and would be the same regardless of cost.
Tags: athlete, bath, cold, collagen, cryo, Cryotherapy, fitness, health, ice, Icebox, injury, pain, regenerate, rejuvenate, remedy, Restore, skin, stress, therapy, well, wellbeing, wellness
Posted in Health and Fitness, Reviews, Small business | 8 Comments »
Wednesday, December 5th, 2012
I’ve missed you!
I haven’t posted here in a couple of weeks. It’s partly intentional (trying to step back, take a break and enjoy Thanksgiving with the family) and partly not-so-much (running out of time when higher-priority work got in the way). I saw a wonderful quote the other day that said, basically, “Every moment is another chance to start again.”
So! Here I am, starting again. See — practicing what I preach! That’s a good thing, right?
Naturally, all this got me thinking of the various times and ways we all start over after a lapse in anything — and also naturally, my mind went straight to exercise.
It is painfully, dangerously easy to make excuses to ourselves when we’ve been out of the workout routine for a few — a few days or weeks or months or even years (yeah, mommies, I’m looking at you!). We say to ourselves or anyone who will listen, “I haven’t worked out in X number of days/weeks/whatever — I can’t go back now.”
How crazy is that? Imagine talking to a young child this way.
“Oh, sorry kiddo — you made an extra line on that capital ‘E’. Better stop learning to write now because you just can’t go back after that.”
“Nope, don’t do it. Don’t you dare sit down at that piano again after not practicing for a whole week. Just quit now — there’s no use in trying again.”
Absurd, right?
Same for you. It doesn’t matter how long you’ve been out of it. JUST. GET. BACK. IN. IT.
(Of course I’m going to show you how — no worries!)
You CAN go back, and you must — for your sake, for the kids’ sake, for Pete’s sake. I know Pete, and he’d do the same for you.
The key to going back is patience. It’s not my strong suit and I don’t expect it to be yours, but it’s critical. Start small and amaze yourself with the great big gains you will make in only a short time. Here’s a sample, designed for an average exerciser who had been doing pretty typical cardio and weight workouts.* You’ll need a stopwatch (check your phone for a timer — mine has one in the clock function) and a set of light or medium handweights.
Warm Up – 5-15 minutes
- Arm swings, hamstring curls, jumping jacks, high cross-kicks, torso rotations (go 15+ minutes if you’re really feeling tight, 5-ish if you’re spry)
Alternate Drills – 8-30+ minutes
Do each exercise for 1 minute:
- Alternate-Leg Lunges, stepping forward
- Imaginary Jump Rope
- Switch-Lunges (start small – even go back to Alternate-Leg Lunges if needed)
- Push-Ups (try starting in full pushup position – you can always put your knees down when you must)
- Jumping Jacks
- Dumbbell Rows in Chair Squat
- Mountain Climbers
- Upright Rows in Plie Position
Cool Down – 5-15 minutes
- Wide-leg stretches, #4 stretch (make your legs into a ’4′ shape), standing hamstring stretch, calf stretch, overhead reaches straight up and to each side. Finish with several rounds of inhale-arms-up / exhale-arms-down.
Progression: begin with just one round of the Alternate Drills (that’s 8 minutes — you can do this.). As you begin to feel better, faster, stronger, aim for 2 rounds, then 3. By that point, you’re likely ready to resume whatever workout you had done in the past.
WHEW!
In the immortal words of Jon Bon Jovi, “who says you can’t go home”? You did it! A great workout in just 8 (or more) minutes — not bad.
So here’s my challenge (you knew it was coming):
Go and DO this, then come back and tell me what you thought and how you felt.
OR, if that’s just a little much now, tell me what it is that you’re hitting “reset” on and how you’ll manage that process.
GO!
*Always clear it with your healthcare provider first, before starting or resuming any routine. The lawyers make me say that, but it really is a good rule of thumb, especially if you’ve been out of it for a really long time or if anything has changed (like having a baby) since your last workout.
Tags: baby, cardio, child, drill, exercise, fit, fitness, health, kid, lose, loss, mom, mother, reset, resistance, restart, routine, shape, start, tone, weight, weights, well, wellness, workout
Posted in Health and Fitness, Workout Routines | 6 Comments »
Wednesday, November 14th, 2012
As the holidays and the end of the year draw closer, I’m in a retrospective mood. I woke up this morning thinking of how much I’ve learned over the past year, including the friends and resources that have taught me so much. So, in the spirit of gratitude and sharing, I’m sharing a few of them with you!
Blogging has been a topic of serious investigation over the year. I’ve done my best to put out good information that you can use readily to get yourself and loved ones healthier (how are you liking it so far?) — and I’ve also been reading a lot of them, learning a ton myself.
This list is NOT comprehensive — there are so many others out there doing good work to kick potatoes off the couch, so many others I admire and could go crazy-fan-girl on. But this is a start, and it’s a good one — if you pick up some information from even one of these smart women, you’ll be on a good track for 2013 and beyond.
And without further ado, here they are, in no particular order:
NicholeKellerman.com Nichole runs Successful Weight Loss School and her blog makes me laugh every time I read it. She often tosses in videos that offer very practical and empowering tips and advice.
Kim F. at Keep It Moving Fitness Kim is excellent at giving video how-tos on her blog. There’s a wealth of good information here, which she delivers in a way that feels like a good friend is talking right to you.
Emmanuelle Lambert Hers is a unique take on business and life, both in the yoga state of mind. Just read it – especially if you run a business. You’ll see what I mean, and you’ll love it.
Cafe Physique Amber O’Neal’s straight-talking, practical advice had me at “hello.” The page has a clean look & feel, like taking a deep, cleansing breath with a nice, gentle stretch.
Restore Healing Pamela LaBelle has compiled an impressive array of partners and resources in holistic health. She’s based in the Twin Cities, but don’t let that fool you — her blog is for YOU, right now, right wherever you are.
Oh Baby! Fitness No list of my favorites would be complete without Oh Baby! Fitness. Sure, I’m partial to them because I was one of the first intructors to work with Clare — and that also gives me the inside scoop on their expertise. That’s why I can tell you without reservation that they’re, hands-down, the best authority on pre- and post-natal exercise. The blog serves up no-nonsense, real-life information for moms.
Intuitive Body This one is near and dear to my heart because the founder, Lisa, is so in touch with the ways women beat themselves up over body image, and the damage we can do with food and carelessness toward our own bodies. I’m also completely honored and excited and starstruck to be among the members of her November 2012 Wise Woman Council. (Take a look at each month’s Council — I promise you will find something and someone you connect with in each different set.)
Kristine Rudolph - Exploring Wellness And speaking of smart moms, you’re going to love Kristine. Her blog is a treasure trove of well-thought out, sensible information on being truly well (not just fit or healthy or in good shape, but well). She’s passionate, and her writing could have a broad appeal — but to me, it feels like she really understands the life of a mom as the health and wellness leader of the family.
So, pick one of these really fine blogs — or pick several! Head on over to them, take a little tour, leave a little comment love. Maybe check them out on Facebook and the like. Really, go ahead. I’ll wait.
Now that you’re back, what did you think? What are your favorite health and fitness blogs?
Tags: aerobic, Amber, Atlanta, blog, Briggs, Cafe Physique, cardio, Clare Schexnyder, Claudia, ClickAClass, Emmanuelle, exercise, fitness, Fleming, Georgia, healing, health, Intuitive Body, Keep It Moving, Kellerman, Kimberly, Kristine, LaBelle, Lambert, Lisa, lose, loss, Nichole, O'Neal, Oh Baby Fitness, Pamela, resistance, Restore, Rudolph, strength, train, weight, wellness, Wise Woman Council
Posted in Admin/Misc, Health and Fitness, Small business | 7 Comments »
