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Newsletters>
The Top 5 Side Effects of Exercise
April 15, 2009
How to Finish Your Fitness Commitment
Getting in shape must begin with a decision to do so. Then, it requires action. Fitness is, as fitness does. The first thing to do is make a serious commitment.
Commitment. That word gets thrown around so much it at times seems meaningless. In fact, it means everything. Commitment means doing whatever it takes to reach your goal, refusing to except any state of trying, only that of doing. Being committed is challenging, yet the fruits are truly rewarding! So, how exactly does one commit?
It’s amazing how much more successful we are when we set a fitness goal and commit to reach that goal by a specific date. In order to finish well, it is critical to have a specific “beginning”. You must define your starting line. At that point, take “before” pictures, and measure weight, body fat, size, blood pressure, resting heart rate, and other health parameters. Now you’ve started something! For a finite period of time, focus on reaching your specific fitness goal. It is motivating to know that there is a finish line! Further, it is crucial, and even more motivating to make your goal public. Post it everywhere. Tell everybody. Because a promise made in secret is not a promise at all; it’s a wish. At milestones along the way and of course, at the finish line, take “after” photos and body measurements again. With a good plan and the commitment to work it, you will finish with phenomenal results.
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The Top 5 Side Effects of Exercise
Your doctor feels like a broken record.
That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN.
He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
He's tired of tallying your controllable risk factors which include physical inactivity and obesity.
So why does he continue to give you the same lecture?
Because he's seen exercise change lives.
He's even seen exercise save lives.
A Doctor's Perspective
Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause.
He's seen firsthand the healing power of exercise.
Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise...
1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.”
Your energy levels boost and you feel great.
2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle.
Your sleep becomes restful and weight loss becomes easier.
With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse?
I know you're tired...exercise gives you energy.
I know you're in pain...exercise alleviates your muscle and joint pain.
I know you'd rather stay in bed...exercise makes your sleep more restful.
I know you're pressed for time...exercise improves your efficiency and extends your life.
I know you don't know where to start...that's where I come in.
Reply to this email or call me at the number above and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Then the next time you see your doctor he won't give you a lecture.
He'll congratulate you.
Know Your Number
Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese.
Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.
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Smoked Salmon Salad
It's simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn't call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving
Here's what you need...
1 1/2 cups romaine lettuce, chopped
1/2 cup smoked salmon
1/2 of a hard boiled egg
3 cherry tomatoes
1 tablespoon green onion, chopped
1 kalamata olive, chopped
1 teaspoon dried parsley
Sprinkle of balsamic vinegar
Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
Sprinkle with parsley and balsamic vinegar.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.
Spread the word. Forward this newsletter to your friends, family and coworkers by using the "refer a friend" link below.
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The Benefits of Stretching
I love living in Colorado. The weather is so grand and I love the fact that so many people are active. Rain or shine, summer or winter, there are people walking on trails, bicycling on the roads/ parks and families walking with their children and dogs. Coloradans seem to know how important movement is for their body and mind! What I have also noticed, especially in my practice, is that people don’t stretch correctly or as often as they should.
Stretching is an important part of exercise workouts. Why?
It keeps the muscles supple, joints flexible, prepares you for movement, and helps you make transitions between inactivity to vigorous activity without strain. Stretching before and after strenuous games or workouts prevent common injuries such as shin splints, tendinitis, and muscle tears or strains. Stretching is good to do especially after cardio workouts because your muscles are warmed up and easier to stretch. AND it increases circulation, helps coordination, reduces muscle tension and makes the body feel good!
How is stretching done? There are basic musts to abide by:
Never, ever force a stretch farther than what is comfortable.
Never bounce into the stretch.
Try to keep tension out of other parts of the body.
Try to be aware of your posture and alignment during the stretch.
Breathe, and try to ease a little farther into the stretch comfortably.
AND hold your stretch for no LESS THAN 30 seconds and preferably 60 seconds.
If you have any questions on the correct stretch for your particular sport or activity, ask Rob, Sandy or any of us at Body Image Physical Therapy.
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Sandy's Goods To Go
Oatmeal Protein Cookies
Protein Cookies are a good grab and go snack with high protein and good carbs to keep you energized. Use them as a snack, or chow down right before weight training for extra energy. Experiment with different flavors of protein powder, nuts and raisins. The sky's the limit!
2 cups of Oatmeal
2 scoops of vanilla Isopure or Cyto Gainer Protein Powder
1 egg
½ cup of vanilla (Fit and Lite) Yogurt
½ cup of applesauce cinnamon or regular
1 teaspoon of cinnamon
**Optional: Chocolate protein powder instead and teaspoon of peanut butter.
Stir the PB in with the yogurt and applesauce.
Bake @ 350 for 12 – 15 mins, cool and serve. Make sure you store leftovers in the fridge; there are no preservatives in the mix.
Egg Surprise Casserole Bake
Egg Surprise is a good grab and go meal or for anytime
we don’t have a lot time or energy to prepare a meal.
In a casserole dish combine:
One carton of Egg Whites or Egg Beaters
Chopped veggies ( onion, green peppers, mushroom, tomato’s, green chili’s, spinach) Any kind of chopped lean meat ( wht. chicken, crab, turkey)
Bake @ 350 for 20-30 mins. Cut in squares and package individually in sandwich bags for a quick grab on the go.
Big Tip :
Pick a day to grocery shop for a week, clean and cut veggies, fruits and snacks.
Individually package in sandwich bags for the week so it's grab and go. Pack your breakfast/lunch/snacks/dinner whenever you’re on the run. Don't get caught hungry and cheat with any food that's available. Be smart, eat small meals often and STAY on track. We can all work a little smarter, harder, and healthier!
Good Luck! “This Time Change Everything”
Sandra Kanon – Certified Personal Trainer
Everhart and Soul
"People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem." - Chris Adams
"I have to exercise in the morning before my brain figures out what I'm doing." - Marsha Doble
"There is no passion to be found in playing small – in settling for a life that is less than what you are capable of living." - Nelson Mandela
For More Soul Inspiration from Carl visit Everhart and Soul at www.soulpersonaltraining.com
Forward This Newsletter - Refer a Friend Refer a Friend
Rob and Sandy
Soul Personal Training
21962 E. Briarwood Dr.
303-669-3748
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Quotes, Quips, and Testimonials
I've lost 17lbs on cutweek and have only 6 more to go! Thanks, Sandy! You gave me the motivation I needed. ;) Yes, I am very happy! Every day is a new day for me to be thankful for God's mercies and blessings. He's been SO faithful to my family. Love ya and have a great week!
Stephanie P.
I love the camaraderie you've developed in the True American BootCamp. Having to be accountable to the group for my eating and for not smoking really keeps me honest. And the drills! I find I'll work harder for the group, for the team, than i ever would for just me. It's hard and fun. I'm making progress in so many areas of my life.
Suzanne
My son really enjoys the Boxing Boot Camp for boys! He's gaining strength and confidence each week. Lately, it seems that's all he talks about is that boxing boot camp. Thanks Coach Rob.
Tom
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Real Pain Relief-$20 For 20 Minutes!
Here's what you get!
a hands on assessment by a Physical Therapist
expert opinion regarding source of pain
recommended treatment plan
All for just twenty bucks?! Miraculous! Click here
print out the coupon and be healed!
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Sign Up NOW for the Next True American Boot Camp!
Is True American Boot Camp good, hard, fun? YES SIR! Challenging? YES SIR! Competitive? YES SIR! A walk in the park? H@$% NO SIR! Cool combat songs? YES SIR!
Are TA Boot campers getting phenomenal results? YES SIR?
Is it time to hit the web site and sign up NOW? YES SIR!
The registration page is available at
www.soulpersonaltraining.com.
This camp is filling up so don't get caught sleeping in; fall in right away!
Jill Parker's Soul of Running
T-Minus One Week
One week to Boston and counting. There is something about the taper that makes me feel edgy; perhaps it's the excess energy, usually expended in miles, now turned into vague restlessness. This, combined with a heavy dose of worry, unidentified numbness in my feet with every run, a calf that feels it’s going to cramp at any second, sick kids at with ominous runny noses, and the pace of life traveling at a velocity inversely proportional to the desired rate of rest. Makes taper week very interesting.
It's like when I have insomnia and you tell yourself to fall asleep NOW, 1...2...3...go! It doesn't really work. Rest is like a cold pool or a hot bath; you gotta ease into it so you don't shock the system.
Meanwhile, I try to eat well, though the only thing that really sounds good is anything liquid, an obvious sign I’m nervous. I try to drink more water, keeping tally by tossing empty plastic bottles on the floor of my car. I rattle around these days...both the bottles and the thoughts in my head.
I’m nervous about race day jitters, the enormous crowds, race day pace, traveling food, race day hydration, night before sleep, night before the night before sleep. I worry about calf cramps, feet numbness, stomach cramps, bonking and crashing headfirst at mile 16 when the hills hit. I worry about letting my trainer down (Certain people can elicit my improvement simply by their presence and their support. It's similar to the way my driving improves as I see a police car on the side of the road. Or how I double check my spelling and grammar when I hold the recipient of my letter in high regard. When Rob has his eye on me, I think about my form, about keeping my shoulders back, and staying focused on the effort before me. I run better when I know he is there, physically and spiritually). I worry about catching a cold or something worse. I worry about my Denver to Boston flights. I worry about my kids while I am without them for 5 days.
My taper includes a great mental preparation. Any approaching marathon (this is my 11th) feels like final exam week...like a countdown until I have a serious evaluation of my understanding of the lessons taught in recent months. A marathon is one of those prime workshops for me. I have always been one who learns by the book, but must practice in order to become. For me it's not just about muscle strength, lung capacity and the trained experience of facing fear. These things are daunting enough, of course, but the true lessons for me are always the soulful lessons of the heart. I don't know the Professor well enough to know what questions will be asked of me, or if they will be multiple choice or open book essay.
Multiple Choice might look like this:
Jill, its mile 16.5, the notorious Boston hills are about to begin, you’re feeling the crumbling of a hostile takeover of body over spirit. Do you:
a) Have a full blown panic attack and start walking.
b) Let those around you know you are fading by making sounds like a gorilla in the mist.
c) Crank up your iPod and start praying.
d) Trust your training.
e) b-d
f) All of the above
Open book might be this: Jill, describe how running has changed you. Has it made you a better person, and if so, how? Describe in specific terms how the humility of your impending breakdown at mile 16.5 will impact your daily life going forward in terms of your compassion, your relationships, your insight into self and others, and your view of the world. How will the acute awareness of your own weakness impact your reverence and your ability to submit, that is, turn over the challenges which prove to be greater than you?
Oh yeah, testing. The old test anxieties never really go away for me, even if the more grown-up student has all my 'homework' and 'attended class' without fail, I still don't know for sure how I will do on marathon day. And that is very difficult for me to wrap my head around.
It's just like big tests in life, we read and study and try to live out our learning, but when trials come...they come in fast and hard and unexpected. (At least with a marathon, we know the date when we sign up.) We want to be living true and well, doing the best we can with what we have before us, and be aware that at any time, we will be tested (a separation, the loss of a job, a friend’s sorrow, the death of a someone close, a sick child, anything...). When the test comes, we want to have done our work in the workroom, so we will be ready.
That's really what I want to be, to the best of my ability...and the courage to be ready!!!
"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide "
-Rolf Arands
T-minus one week and counting. Godspeed to everyone else out there running the Boston Marathon … or whatever you may be running.
READ MORE JILL.
www.runwithjill.blogspot.com
Soul Mates (Links You'll Love)
Instant Solutions to Athletic Pain
Belly Bliss for a Better Birth. All You Mothers
Exercise Challenge: If You Dare!
Soul of Running - The Parker Pages
Email: robstraining@gmail.com
Phone: 303-669-3748
Web: http://www.soulpersonaltraining.com
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