51 Ideas of Starting Wellness and Fitness

May 4, 2011 at 8:49 pm | Posted in Health | Leave a comment
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1.   To improve power in legs, hips, core, shoulder complex, or arms you need to do integrated full body power training

2.   You are greater risk for injury when you don’t have full body training.

3.   Improve your body composition levels with power-based training

4.   During exercise training session one of most efficient methods of expending energy is full body power training.

5.   Before power training you need to have stability, mobility, strength, and skills training.

6.   Power training develops lean muscles

7.   Type II muscle fibers create high force, short duration contractions, and enhance muscle size and definition-

8.   Power training uses type II muscles

9.   For long term progression have an organized system of training- this is for exercising and everything in life

10.    The first thing to do when starting aerobic training is to establish baseline aerobic fitness

11.    By creating a stable aerobic base you can build improvements in health, endurance, energy, mood, and burning calories.

12.    Depending on your goals, training, and initial fitness level will determine how fast you progress with improving your health and strength.

13.    When starting aerobic exercise- do steady and low intensity. It’s good to start slowly. You can build up as you go

14.    If you want to go anywhere do anything- then start. Nothing huge or monumental needs to be done. You just need to start.

15.    When you start with your thoughts you have made an action. That’s why the greatest athletes visualize all the time.

16.    To be sure you are starting at a level that is right for you do the talk test- be able to talk as a beginner exerciser.

17.    The initial duration of aerobic exercise may be only five minutes! You can do that.

18.    You can progress from your initial duration of aerobic exercise in very small increments- keep a log so you know that you are improving.

19.    The goal of aerobic exercise to get to 3-5 days/wk for 20-30 minutes each time.

20.    With regular aerobic exercise you will have improved health, endurance, energy expenditure- meaning you will actually have more energy!

21.    Regular aerobic exercise decreases stress and improves your ability to do your activities of daily living.

22.    You don’t need an assessment to start aerobic exercise if you are a regularly healthy person-

23.    Aerobic efficiency training is increased duration and frequency of sessions and adding interval training.

24.    Add aerobic intervals just above the talk test level

25.    When you add intervals to aerobic training you use fat as your fuel source!

26.    Intervals add interesting things to do while doing aerobic exercise. Besides you have to think and stay alert.

27.    Anaerobic training means without oxygen- the muscles are not in the same need of oxygen.

28.    When you get strong enough you can do anaerobic exercise.

29.    Tolerance training is designed to increase the amount of sustained work you can do at a high level. at or near the VT2

30.    Tolerance training also improves the muscles to produce force for longer periods of time

31.    Endurance training can be 3-7 days/wk lasting 20 in to several hours

32.    World-class endurance athletes only spend minimal training at highest peak levels. Most is at steady state, with about 1/4 doing intervals

33.    Three zones for aerobic exercise- Zone 1 at/Below talk test-70-80%, Zone 2 above talk test 10%, Zone 3 above VT2 (very intense) 10-20%

34.    Rest and Recovery exercises are critical for sustained ability and increased strength.

35.    Signs of over training- increased resting heart rate, disturbed sleep, decreased hunger on multiple days

36.    Recovery is crucial in improving fitness and performance.

37.    It is more important to recover fully rather than have the body get is a state of fatigue. This leads to over training and injury

38.    The most important goal is to have an initial positive experience promoting adherence through easily achieved successes

39.    Being in action will have an overall impact on your health and quality of life- as well as state of physical and mental fitness

40.    You need to have personal training that is systematic with a program solution especially designed for you.

41.    Find happiness within yourself. Then share yourself with others

42.    To be healthy: eat right, walk right and talk to yourself right.

43.    A personal trainer facilitates change to help you through your stages of increasing fitness and well-being.

44.    As a helper of change a fitness trainer creates conditions and uses techniques to help you create your desired out come

45.    One of the most critical factors to choose your wellness trainer is how you get along with the trainer

46.    Be sure your fitness trainer does a thorough health assessment to start you right where it’s best for you

47.    You must have trust and respect or you will go unheard

48.    Your first impression-the blink moment- is really the most critical. Best way to be is totally genuine-anything else will be known

49.    Rapport is a relationship of mutual trust harmony or emotional affinity enabling mutual respect and understanding

50.    Three essential attributes for a good relationship-Empathy, Warmth, Being genuine.

51.    Empathy- ability to understand another’s world without having to live it.

Mom Who Teaches Parenting Skills Has Hit Her Wall.

November 28, 2010 at 11:33 pm | Posted in attitudes, teenagers | Leave a comment
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I know I am supposed to be the mom who has it all together.  I am supposed to just love home schooling my kids.  To be able to engage them, organize them and even have them happily and willingly do the dishes, take out the trash, and walk the dog.  Well- here’s a moment of truth.

It didn’t take a marathon for me to hit the wall.  Just the MESS!

Our house is a MESS- almost all the time.  I have so many tricks, gimmicks, and charts to get the dishes done all with little or no success.  Well, many of them work for up to a month, then it’s completely over.  The dishes stack up, the laundry is in heaps, the dog gets out- with me mostly, and it’s really tough to engage two of my kids in their education.

I suppose if I had not had my two older children be so totally involved and excited about academic learning, I would not know or expect anything different from these last two.  But man o man.  They are NOT into learning.  Especially the fourteen year old.  She is my total social butterfly.  And its a good thing she is so good at it, because she won’t be able to do much else as an adult with the lack of academic learning she’s doing!

But now wait a minute!  This is me and I am going to talk back to me right here on this blog!  Cause as much as I am infuriated that they did nothing to help pick up the house, do the dishes, and that 14 year old has the eyes to melt any ice cold maternal stare, and the dog knows how to “hold it” till I get back, I do think they are doing some very important life learning things.

In actuality, I think that being able to interact and communicate with others is by far the most important skill that anyone can ever have.  I mean its terrific to be able to be a world champion, to be the captain of your hockey team at ten years old, to be able to attend an ivy league college, be a doctor, do a real interior design job at fourteen, but if you can’t interact or communicate does any of the other stuff really matter?

No, it doesn’t and neither does the messy house.

Now the that I think about it, yes my house is a mess, without dishes being done regularly, without pickup being the norm, struggling with over stuffed trash bags not getting to the dumpster. And well, not that I like it, but I do think that these are so less important than learning the deep and involved life skill of how to communicate and interact.

Now as far as the academic learning- I think the fourteen year old will have to go without facebook or texting for a week and show me some real applied attention to her education.  It will feel like the end of the world to her.  And I will be dragged along this mud slide with her- remember her eyes- This means I will need to keep my head down, my eyes focused with their ice cold stare and wait that week out!  Good luck to me (I already know if she shows good attention to her school work, no whining and complaining, I will be glad to let her have some time with her FB and texting.  BUT I will need to start each day fresh with no electronic communications till after her schoolwork is done.

Yes, I can do that!  How about you?  Will you be able to do what you really need to do to be sure your kids are going to get to be their own personal best?  Let me know what you do, cause I really can use some help now and then!

Positive Intervention for Mom of Lying Teen

May 27, 2009 at 10:39 am | Posted in 1 | Leave a comment
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When you go through parenting you have times when your child is somehow completely out of connection with you.

How can you be able to intervene, give positive guidance, and know what to do about your child’s dis-connection?

Read on to see what I say to Gloria

****************************************************
Question from Gloria:

First of all thank you so much for continually reaching out to us mother’s.
One of my biggest problem is I cannot trust my 13 yr old son.  He lies so many times and I don’t know when he is telling the truth.
Please give me some intervention.

**************************************************

Response:

Gloria,

When a child lies it really hits our core as a mother.
I will be glad to address this issue.

“The heart of a mother is a deep abyss at the bottom of which you will always find forgiveness.”  ~Honoré de Balzac

When most people read this they think that this is what mothers do for their children.  And of course we do.  But I want to add here that you give this thing called forgiveness to yourself.

When you find that your son has lied, the first thing you do is forgive yourself.  Let it be clear to you that you have tried and are trying your best.   When you let yourself be free from the punishments I assume you are giving yourself then you can go the next few steps.

Have you forgiven yourself?  It’s not easy, but do that for real – out loud – before you go on to the next step.

You say, “I forgive me for the lying that my child has done”

Next you use all your power to forgive your child.  This is not to say accept, ignore, or wash away the lying.  When your son is lying to you over and over, he is reaching out to have something changed.  Yet you have no idea.  And he may not have any idea what needs changing.

When you find your son has lied say, “I forgive you for lying to me.”
Each and every time.  This intervention shows that you do care about your son.

Then say: “When you are ready you can tell me why you lied.”

Now is the hard part -TRUST-

You have to trust your love.  Give full strength and power to your love.  Trust your love…
then speak, look away, cry, maybe even yell.

But do nothing till you know you are forgiving and loving both yourself and your son.

I had a daughter who lied to me for a few years.  It took all my energy and strength to try and fight this lying.  But when I gave up the fight and forgave myself for what I could not control only then could I begin to forgive her.

The forgiveness I gave her, over and over, let loose the love that was hiding behind trying to force her to be honest with me.

She did not stop lying the first time.  It took a while.  But as I forgave both of us, and let my love to her flow, I stopped punishing her, I began to see why she was lying, and I was able to help her to pass this stage with a few growing scars, but nothing permanent.

What was she missing?  As she was changing from child to teen and I had more children she needed to know that I loved her as much as the others.

It turns out what she needed most was forgiveness and love.  With these came her renewed natural high self esteem.

Be a parent with passion, purpose, and integrity,
Forgive yourself, forgive your son, and trust your love,

Grace

**********************************************************************

Free Tele-workshop tonight at 7 pm EDT

Moms For a Balanced Life http://Tinyurl.com/UUmoms

Lipgloss Is Still Eating At Me!

May 31, 2008 at 3:29 pm | Posted in children, Families, GEM Parenting Secrets, Mothers, respect, Self Esteem, sports, teenagers | Leave a comment
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Anxiety of buying lip-gloss, but not paying for sports

myspace glitter graphics
Glitter Graphics

When I buy things I have two reactions.  One is anxiety (and you will see the price does not matter.)  The other is that paying for something is just part of how it works.  

When I have anxiety it is because I am thinking about the product, not the process.  When I was at the store yesterday my daughter asked for some lip-gloss.  It was only $1.99, but I had that yuck feeling of buying something. 

Then in the evening the same daughter was talking to me about a training program she is invited to be in.  And let it suffice to say it costs a whole lot more than $1.99.  But I had absolutely no anxiety about that at all.

(OK, when I actually pay the bill I will wonder how I am going to come up with it.)

The difference is that in the first place I was being asked to buy a product and the product was for the purpose of external approval.

myspace glitter graphics
Glitter Graphics

The training program is part of a process.  The process is years of training, being in races, building and building, and all the while being passionate about the sport.

This process brings my daughter to have a strong ego, but more importantly she gains self-respect.  Not every race that she enters will go well.  Not every practice day will be fun and invigorating. 

But by looking at the process rather than simply looking at the end result or product, I feel great about paying for my daughters’ programs.

myspace glitter graphics
Glitter Graphics

But that lip-gloss is still eating at me!

  

 

Creative Crayon Club: Activities to do with your Teen

May 31, 2008 at 8:49 am | Posted in attitudes, children, Creative Crayon Club, dads, Families, Family Time, Fun Activities, GEM Parenting Secrets, How To, lying, moms, Mothers, parents, peer pressure, relationships, respect, responsibilities, Self Esteem, spirituality, sports, teenagers, teens, Tweens | 2 Comments
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This is out last Creative Crayon Club dedicated to parenting teenagers for a while. It has been a great deal of fun to put these together for you.  I would really love it if you would comment about your favorite thing to do with your teen.

Here are a few things for you to do that can help reduce lying in your house.

Household Projects

Give your teen a choice of household projects that you two will complete.  Pick one, create a time line for the project, and get to work.  Teens thrive on simple projects that give them the respect and responsibility of an adult.  When you do the project together you can have conversations that impart your values and morals without actually having to set up the conversations. 

Join a Club or Group Together

This can be anything from fly fishing, scuba diving, walking club, art group.  There are millions of things to do.  Find something that both of you want to try, but haven’t.  This put you on an even keel.  You are joining the group as two adults.

Find a Needy Group You Can Volunteer For

You can make a meal once a month for a shelter, find books to give to an under privileged school, better yet read once a month to some group.  Again, the list is endless.  Find some way to be the givers on an equal basis.

There is a thread to all these ideas.  Be active with your teen.  Don’t try to be their friend.  Find things that allow you to be together, without being peers.  As you treat your teen with respect, your teen will have respect for you.  And your teen will see that you are someone whose opinion they value.  When they feel valued they will be less able to lie to you.  It is also important to be sure that you remain the parent- the adult.  When you do these things the bottom line is that you give your teen the opportunity to develop into an adult with self respect and high self esteem.  

What is your favorite thing to do with your teen?  Tell us in the comment area.

Follow-up Friday: Teens and Lying

May 29, 2008 at 10:53 pm | Posted in attitudes, children, dads, Families, Family Time, Focused Fridays, GEM Parenting Secrets, How To, lying, moms, Mothers, parents, peer pressure, relationships, respect, responsibilities, Self Esteem, teenagers, teens, Tweens | Leave a comment
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Here are some questions that parents, just like you, have sent in to be answered.  Listen to Grace’s BlogTalkRadio show to get the answers to these questions and others on how to increase your child’s self-esteem to promote truth and honesty.  We look forward to having you join us!

Set Your Calendar

Fridays @ 12:30p.m. EST

~ Interactive Chat Room ~

~ Call-In Number
(646) 478-4032
To Ask Questions~

~ Invite Your Friends ~

[1] I have a teen who comes home late at night.  I am sure he is drinking.  But when I ask him, he just says of course not.  Is there some way I can ask him and get the truth?  Or should I treat him like I know he is drinking?

 

[2] When I ask my teen how school is going she says fine.   But I am sure that she is doing poorly in her classes.  How can I approach her and not turn her off?  I want to help her but just don’t know how to talk to her any more.

 

[3] I am a step mother to a 16 year old girl.  She has a flexible schedule between our house and her mother’s house.  Lately she tells her father and me she will be at her mother’s and at the same time tells her mother she is at our house.  So she is lying to both of us and doing things that none of us approve of.  How can we get the truth from her about where she is going?

 

Now Available! Live with Grace Podcast on Teens and Lying

May 29, 2008 at 7:51 am | Posted in 1, attitudes, children, dads, Families, Family Time, GEM Parenting Secrets, How To, lying, moms, Mothers, parents, peer pressure, relationships, respect, responsibilities, Self Esteem, teenagers, teens, Thoughtful Thursday, Tweens, Welcome | Leave a comment
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Did you miss it?

Live with Grace Teleclass now available on Podcast

 GEM Parenting Presents: Teens and lying – Is that my teen who is lying?

Featuring Grace E. Mauzy, M.A., and
Guest Expert, Jean Walbridge, L.C.S.W.,
from parentingadolescents
Educational ~ Motivating ~ Interactive

In this hour-long podcast, we discussed how to free both yourself and your teen from the need to lie. Your teen will respect you and him/herself enough to be honest and mature about actions. Rather than wondering and hoping your teen will not lie, learn how to give your teen the real freedom and maturity to be honest.

For only $6.00 learn how to get respect from your teen and watch their self-esteem soar. This is a must-have podcast!

Join GEM Parenting Teleseminar

By purchasing this teleclass/podcast, you will receive access to downloadable GEM Action Guide, Expert Article, and Grace’s Personal Article.

*Program Alert* Organized Sports and Children’s Morals

April 30, 2008 at 10:54 am | Posted in 1, children, dads, Families, Family Time, GEM Parenting Secrets, Health, moms, parents, relationships, Safety, Self Esteem, siblings, sports, Tweens, Wednesday Wisdom, Welcome | Leave a comment
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Just a quick not to let you know that I am having a program on Organized Sports and Children’s Moral.

These days it is quite common for our children to be involved in sports-at least one a season.
And let me tell you, there are wonderful aspects of sports.

But there are also parts of these organized sports that simply cause despair and low self-esteem.

That is the side of spring sports we are going to deal with.

Right now, while you are in the thick of it. I am going to talk about:

  • How sports have developed and changed,
  • What benefits there are to organized sports, and most importantly,
  • What to do when your child is suffering from organized sports.

Join GEM Parenting Teleseminar

 

The program is presented by GEM Parenting Secrets.  It starts at tonight, 4/30/08 at 8:30 p.m. EST / 5:30 p.m. PST. When you join you will receive an action guide and an article along with the opportunity to ask your questions about children sports and moral.

Join GEM Parenting Teleseminar

 

Love to talk with you later today,


PS, I forgot to mention that I will have a special guest joining me.  Hope you can make it!

 

Tickle Me Tuesday: Dr. Rebbie Straubing’s Expert Article on The Healing Power of Love

April 8, 2008 at 7:11 am | Posted in 1, children, Creative Crayon Club, dads, Diet / Nutrition, Families, Focused Fridays, Fun Activities, GEM Parenting Secrets, Health, marriage, moms, Mothers, Motivational Monday, parents, relationships, Self Esteem, siblings, spirituality, teens, Thoughtful Thursday, toddlers, Tweens, Wednesday Wisdom, Welcome | Leave a comment
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The Healing Power Of Love

by Rebbie Straubing

In praise of love, lift your gaze and open your heart. In service to love, open your hands and let go of your burden. In a world that lives by the motto, “Seeing is believing,” how do we come to believe in the power of the invisible? You cannot see love and yet it is beautiful. You cannot touch love and yet it can heal you.

The Body of Love. Why bother cultivating the presence of love in your life? This invisible protein builds your muscles. It makes you strong. This unseen balm brightens your face and makes your skin glow. This hidden vitamin provides the missing ingredient that fixes what’s broken and upgrades your functioning. It lubricates your joints and smoothes your digestion. It balances your metabolism and maximizes your brainpower. Your body, when permeated with love, is a brand new body. All parts work in harmony and you become the best version of you.

The Love Within. Where do you find this love that solves all your problems? It resides within every particle of your being. Within each atom, cell, organ and system of your body, you can find another dimension of love. All you have to do is look for it and it will reveal itself to you.

Is one atom more beautiful than another? Yes. The atoms infused with the energy of love compose themselves into things of beauty. In your imagination, call forward the love within your atoms. Atoms are made of love so it is not difficult for them to comply. They are happy to have their love called forward and they shine more brightly as you ask this of them.

Atoms of love build cells of love. Speak to your cells. Ask them to show themselves as love. Call upon their nature as love. See your cells honoring and loving each other and in love with their job as faithful units of your body’s structure. Feel their enthusiasm for the well-being of the organs they form. With atoms flowing love into your cells and cells brightly shining their love into your organs, feel the invisible beauty of the love that shapes each of your parts.

Built from love, they function with ease and cheerfulness and together they form systems of magnificent functioning based on the brilliance and genius of love. These systems, infused with love, beating your heart, breathing your air, digesting and metabolizing, generate a field of power and delight that extends far beyond your skin. This field beautifies not only your body, but your home and your relationships. This love that comes from deep within you, spreads far beyond you and ignites love in others.

The Mind of Love. By consciously calling to you the love tone within every level of your body, your mind becomes tuned to love. Thoughts that ring in harmony with the love between your cells coalesce in your mind. You perceive them as moments of realization. The solution to a problem may appear to your mind plain as day. Even though you were struggling long and hard with this dilemma, now, effortlessly, in the hum of love, the pieces of the puzzle come together in your awareness and the problem dissolves. An insight of depth and clarity replaces your angst. The mind of love is a well-oiled machine and it can lift burdens with more ease and effectiveness than the most powerful steel machinery. It can advance your life with more precision and value than the most cutting edge technology.

Speak to Love. Although you cannot see love and you cannot touch love, you can speak to love. You can call its name and it will hear. You can ask love to reveal itself more and more to you. You can praise love for its infinite abundance and nurturing presence. You can understand love as the foundation of the universe and of who you are. You can know love as the invisible face of God.

Dr. Rebbie Straubing is the author of ”Rooted in the Infinite.” Rebbie is a workshop leader, Abraham Coach and spiritual writer. You can get her free eCourse at http://YOFA.net and sign up for YOFA jhe Sessions at www.AlignmentforHealing.com. Tel: (248)569-3888 Email Address: info@phenomenews.com Fax: (248)569-4512 phenomeNEWS · 18444 West 10 Mile Rd. Suite 105 · Southfield, MI 48075

You can download a copy of Dr. Rebbie Straubing’s article in .pdf form. Just click here!

GEM PARENTING SECRETS PRESENTS: 3 Steps to Skyrocketing Your Child’s Self-Esteem Without Saying a Word.

With special guest Rebbie Straubing, D.C.

GEM Parenting Intro

Check out Rebbie Straubing’s bio

Learn how the power of love can deeply influence every atom of your children’s body.How the Yoga of Alignment – an ancient spiritual path- will bring peace and high self esteem to your children.

And best of all Rebbie will teach you so you can live with this strength rather than have to impart on your children.

Date: Wednesday, April 9, 2008
Time: 8:30 p.m. E.S.T.

For only $5.99 you can join this teleseminar and find out the best ways to gain spiritual alignment in your children and have a family filled with high self-esteem.

GEM Teleseminar

Thoughtful Thursday: GEM Parenting Secrets Presents: STOP WHINING!

April 3, 2008 at 1:34 pm | Posted in 1, children, Creative Crayon Club, dads, Families, Focused Fridays, Fun Activities, GEM Parenting Secrets, Health, How To, moms, Mothers, Motivational Monday, parents, relationships, Self Esteem, siblings, spirituality, teens, Thoughtful Thursday, toddlers, Transcendent Tuesday, Tweens, Wednesday Wisdom, Welcome | Leave a comment
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What you missed in yesterday’s teleseminar… 

GEM PARENTING SECRETS PRESENTS: Stop Whining!

GEM Parenting SecretsStop Whining Children – Create High Self Esteem

MP3 File

… but the Podcast is available now

Eradicate whining from Your Children’s Behavior, And create high self-esteem behavior in its place!

Every time you have to listen to your children whine one you cringe at the sound, want to scream and make them stop, but you feel trapped by this way your children talk then this is the teleseminar for you.

Learn why whining has become so prevalent. How it lowers your children’s self esteem and how you can actually stop the behavior. And at the same time increase your children’s natural high self-esteem.

For only $5.99 you can listen to this podcast and find out the best ways to stop whining in your children and have a family filled with high self-esteem. Includes G.E.M. Action Guide, Expert Article, and Grace’s Personal Article.

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