Wednesday, May 29, 2013

"The Scientific 7-Minute Workout"

At the risk of being accused of emulating my daughter,  Christina Sinclair (what better compliment to her?) I have decided to post on the physical aspects of being human.  After all this blog, as well as my wellness practice, is about body, mind, and soul health. 
  I have spent years espousing how important it is to take care of our bodies, and I am convinced that  it honors our creator to do so.  Many times I have referred to 1 Corinthians 12:14-20  "...there are many parts but only one body..."  Please read it as a great reminder that how we treat one part of our body will effect each and every other part.  Just as I have spelled-out in my online store  here , each and every thing you put in or on your body, what you eat, how much you exercise, or your sleep habits,  will have either a positive or a negative effect on your overall health. 

A local one-day ski trip with my son, Anthony in 2012
If you've been reading my blog for a while you know that I am a die-hard exercise enthusiast.  I play tennis, beach volleyball, run, hike, snow-ski, wake-board, lift weights, do yoga, pilates, barre classes, and "HIIT" classes.  I earned a second-degree blackbelt in Taeknondo in my forties. Call me crazy but a lot of my fun comes from the above activities.  I also love the challenge of trying something new. The best part is, Christina is my instructor of choice so I get to spend time with her too!

Like a lot of you there are days when I think I am just too busy to work out.  News flash! According to new scientific studies, that can no longer be an excuse for any of us, nor do we need any expensive equipment. Here is a chart which is an example of  a 7-minute "high intensity interval training" workout.  You can find many online and once you 'get it', you can make up your own.
**Be careful stepping-up on the chair and always keep your chest up when doing a squat.

"A recent article in the American College of Sports Medicine’s Health & Fitness Journal1 shows how you can fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall.

Best of all, this science-backed routine only requires a seven minute investment, as the program calls for as little as 10- to 15-seconds of rest between each 30-second exercise, which should be performed in rapid succession.

As reported by the New York Times2:

“'There’s very good evidence that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,' says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.”

The health benefits of high intensity interval training are well-established at this point, and include:
Significantly improving your insulin sensitivity, especially if you're on a low-processed food-, low-sugar/low-grain diet
Optimizing your cholesterol ratios, when combined with a proper diet
Boosting fat metabolism and optimizing your body fat percentage (as a result of improved conservation of sugar and glycogen in your muscles)
Virtually eliminating type 2 diabetes and high blood pressure
Naturally boosting your levels of human growth hormone (HGH)
Increasing your aerobic capacity

One of the added boons of this 7-minute program is that since you don’t need any equipment, you can easily take this routine with you when traveling. You’d be hard-pressed to find a hotel room that doesn’t at least have a chair in it. When done at the appropriate intensity, which should hover around 8 on a scale of 1-10, the following 12 exercises, which are outlined in the report, equate to doing a long run and a weight-training session.

 Examining data from participants in the reality TV show "The Biggest Loser,” researchers found that diet alone was responsible for more weight loss than exercise, but only 65 percent of that weight loss was body fat. The remaining 35 percent reduction in total body weight was a reduction in lean muscle mass. Exercise alone resulted in fat loss only, along with a small increase in lean muscle mass."    source

Here's the conclusion:  eat healthy and make sure you also exercise.   You need those muscles, plus a muscular body needs more calories so you can eat more!   Seven minutes a day is a good place to start.  When I do "HIIT" workouts I usually do 5 exercises, a minute each (I use the timer on my iphone), and I do them four times each, resting only one minute after each set of the 5 exercises.  All of this in just 24 minutes.  Here's one of my sequences: sit-ups, squats, knee-highs, push-ups (I start w/ regular then go to my knees), jumping jacks or jump rope (if you have the room).  X 4  Try it and let me know how you like it.     
Very soon I will address how your thoughts can have either a positive or a negative effect on your body, mind, soul health too so make sure that you check-in regularly.

Monday, May 27, 2013

In Remembrance

 Today I have another guest post, written by a friend of ours.   It touched me and it is a reminder of what this weekend is really all about.  I honor and thank all of the active, retired, and deceased brave men and women who have given so much for our nation.  I am truly grateful. 
Thank you Steve.

In remembrance of the day; Memorial Day....

The people call it a holiday.. a day set aside from the rest. 

The nation moves, the cities change for an instant and homes are different. 

The people call it a holiday.. a day set aside from the rest. 

The many travel, the offices close, in backyards there are barking dogs.

The people call it a holiday.. a day set aside from the rest. 

Craig and I can't speak this day; I buried 458 soldiers, he never counted. 

The people call it a holiday.. a day set aside from the rest.

We came home from a war, spat upon and hated.

The people call it a holiday.. .a day set aside from the rest. 

Craig and I held the caskets of fallen hero's.

... . And... ...................I held the bodies of America's Best.  

Memorial Day Tribute To Our Fallen Hero's 

Saltwater Steve
US Veteran, US Navy
Vietnam, Decorated

Friday, May 24, 2013

Beach Babe Fitness: No Time, No Problem

 I decided that I wanted to  use a "guest post" today because, honestly 1) I am packing to go away for the holiday weekend and don't have time to blog and 2)  My daughter is an excellent writer with all kinds of great ideas 3) We are both passionate about helping people get and keep excellent health.  I'm sure that you'll enjoy the following and have a great Memorial Day Weekend!!

Beach Babe Fitness: No Time, No Problem: We are all pressed for time. I feel ya. However, if you think you need an hour to get a good sweat, you're wrong! High Intensity I...

Friday, May 17, 2013

Educate Yourself for Great Health!

"My people perish for lack of knowledge"   Hosea 4:6 

I am so excited regarding my new online store with Metagenics Nutraceutical Company that I needed to announce this new relationship with this fantastic company as soon as I had the chance.  I have been consuming and purchasing many of their products for almost twenty years and I have been credentialed to sell and ship these products throughout those years.  Until now I have not had a place where you could go to explore and order them on your own; at your own leisure, whenever you want.  I know that these products have contributed to my overall health in body, mind, and soul.  Click here  to see my new site or you can go to my "products" page on this website.One must be a licensed practitioner to distribute Metagenics.  They are not available in stores but only in doctor's offices and qualified health centers.  I offer a 10% discount online.

I have also featured three of my most requested and favorite products.   Unipro Perfect Protein, which is the best protein powder available.   Myocalm, which is a calcium magnesium supplement that works great for relaxing your tired muscles.  It provides immediate relief for those leg and foot cramps that I hear so many complain about.  Take two before bed or take two of the Myocalm p.m. formula if you have trouble sleeping.   Inflavanoid Intensive Care is for sports or other injuries.  Please don't be a popper of NSAIDs (Non Steroidal Anti-Inflamatory Drugs) Tylenol, Motrin, Advil, etc.  Every one of these over-the-counter pain relievers have terrible side-effects for your liver or your kidneys.    

No products work quite like proprietary Metagenics products, and they have the data to back it up. They've changed the product development model to deliver truly nutrigenomic medical foods and nutraceuticals that offer a higher degree of safety, effectiveness, and reliability in natural approaches.
Their ongoing commitment to genomic and proteomic research has identified plant-based extracts and derivatives that act as SKRMs, or nutrients that communicate with specific proteins to send signals in favor of healthy functioning. These SKRMs “amplify” healthy messages from food to offer uniquely effective and powerful formulas for both targeted and broad health applications for enhanced support.
They also value the wisdom of others. Time-honored plant derivatives are formulated in patented combinations with other nutrients for targeted approaches to health. And industry leadership gives Metagenics preferred access to nutrient discoveries from suppliers around the globe to use as raw materials. These novel ingredients are supported by reputable clinical and laboratory research that complement their own high standards.
For flexibility and optimal use, some formulas offer multi-functional support while others may be used in combination to meet individual needs.  They also consider client preferences and tastes when formulating optimal ingredient delivery in capsules, softgels, tablets, liquids, chewables, powders, and bars.

 There really is a lot of power that comes through knowing about as many subjects as you can.   For instance: if you know where the majority of your food comes from and what it is composed of you can avoid eating empty, processed calories which end up making you even hungrier.  Once you know the difference between quality supplements and the ones that you buy "on sale" from a chain store you will stop wasting your money.  The latest studies have proven that our food is not as nutrient dense as it once was so it is essential for our health to take vitamins and minerals.

 If you read about and become educated regarding the risks involved with putting certain chemicals on your skin or using them in your house, you will be a stronger, healthier person at the core.   I will continue to research and affiliate with many health conscience, non-carcinogen producing companies and I will list these on my products page.  I have some great suggestions coming soon!
 Since a lot of our exposure to potentially harmful substances is beyond our control I have always advocated the approach of learning about and controlling what we can and then not stressing or becoming obsessive about what we cannot control.

 It is important to read and do research and compare information.  Don't believe everything you read on the internet, in many ways it has become like the bathroom wall in Jr. High or High School.  Not everyone has your best interests at heart.  Get second and third opinions when you are faced with an invasive procedure of any kind, and seek the advice of wise counsel always.



Monday, May 13, 2013

Healthy and Happy You!

Grammy D and Haven

One big way to stay healthy is to engage in child-like fun with those you love.  I got a double-dose of this last week when my husband, daughter, mom and I took our grandchildren to a local petting zoo.

Robert IV is not sure about the Emu!

It's so easy to get caught-up in the things we "have to do" sometimes we forget to take time to do the things that really matter.  This was such a fun day,  interacting with these two darling grandchildren who had never seen most of the animals.   Check-out the looks that my grandson and the Emu are giving each other!

Haven is sifting for treasures!

We pet and hand-fed bunnies, guinea pigs, goats, cows and a few others.  Having enjoyed a ride on a horse and a ride in a train, our last stop was to mine for hidden semi-precious stones by allowing Haven to sift through the water.   When we gave her the choice of another ride on the horse or yet another try for more "treasure" she opted for the latter.   She left the day with two ziplocks full!

Seeing things through such innocent and fresh eyes is tough.  If we could only appreciate things in the same way that little children do.  Being grateful creates health in our body, our mind, and our soul.  I believe it is very important to cultivate the practice of gratefulness.

Spend some time outside with someone you love today.  Don't rush through the experience but allow the situation to unfold however it might.  Look for things to be grateful for,  they are all around.