Check out the Wellness calls

November 9, 2011 at 6:17 pm | Posted in well being | Leave a comment
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Gem Parenting tele-Discussion
1-940-287-4000 and access code 11911

Being a parent is a serious responsibility. Being a parent instilling wellness into the picture adds immeasurable stress and pressure to your life. Then add to all that the fact that your daughter is an athlete. Yet, here you are, in an age where it’s not only thought a good idea, but is, in fact, considered a necessity. You’ve seen what happens when parents leave wellness issues alone. Kids eat crap, have thumbs that act faster than an Indy car, have total disrespect for others, parents, their belongings and even themselves. And you know this is all preventable. You know families where physical, mental, nutritional, social, and spiritual wellness are intact and thriving. Join me for discussions of bringing wellness into your daughter’s life. Wednesdays at 8:30 eastern, 7:30 central, 6:30 mountain, 5:30 pacific. Hey that’s tonight. Here’s the number 1-940-287-4000 and access code 11911.

Tigress Teen Tele-discussion
1-940-287-4000 and access code 11911

Wohoo- Its just about the start of a new season for so many of my teen FB and real life friends. Wellness is such an important part of your ability to start now and go through the whole season on top, with power, energy, and the mental strength. I wish you the best! I’m having a special get started for the season wellness chat tomorrow – for girls only- We’ll touch on the five modalities of wellness. @ 7 eastern, 6 central, 5 mountain, 4 pacific time. Here’s the number 1-940-287-4000 and access code 11911-Catch you then. This is open to all young female athletes- not only skiers.

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.

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