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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Parents-Encourage and Inspire your Girl Athletes

May 1, 2011 at 8:00 pm | Posted in Self Esteem | 1 Comment
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I didn’t get any exercise for me in today.  Still I had a great day-  I watched two lacrosse games.  The first was U13 girls- meaning the girls were all younger than 13 on Jan 1 2011.  This team has 16 players with 8 who have never played before and the girls range down in age to 8- So a very inexperienced and young team.  The first half was a wash out.  The other team totally creamed us.  1-13.

Not really sure how a coach could have allowed or encouraged such a slaughter at this age, but instead of totally giving up my daughter’s team kept trying.  We had two time outs when the coach spent the time totally encouraging the girls.  There was so much she could have been negative about, but she chose to talk about every little strength that the girls gave.  She also gave them specific practical skills to try.  After each time out the girls came back stronger.

The second half was a new game, with the final score being 4 to 14 (or the half being 2-3 in our favor)  So what made this difference?  Why didn’t these girls play this way for the first half?  And most importantly why did these girls go for it the second half?

Of course I told you about the coach.  But as parents we played our part.

  • We stayed attentive to the whole game. In other words we did not start to chat amongst our selves with an attitude of not caring since the girls obviously had no chance of winning.
  • We cheered and supported the girls efforts.  No one yelled about all the possible plays the girls could have made.  No one moaned when the goalie let yet another goal in.
  • Our remarks were enthusiastic and encouraging.  We yelled for sure, when the girls ran with the ball, scooped it up, made an attempt at a shot.
  • We ignored commenting about the slaughter attempt.  If anything we used the slaughter attempt to instill energy and enthusiasm in the girls.

This is the important thing. Really the ONLY thing that matters to young athletes- Our girls came off the field feeling good.  The score was not the important part.  What was important was that they actually learned to play the game.  That they were out there trying their best.  That it was lots of fun and exciting to run up and down the field.

As a parent/coach/athlete I urge you to encourage and inspire your girls. And have fun while doing it.

Whoopy Pies

April 26, 2011 at 8:27 pm | Posted in Fun Activities | Leave a comment
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Its really important to have FUN-

Being an athlete means loving life!  It means taking time to be with friends- Sometimes friends who have nothing to do with your sport.  Just being a kid and being silly.

What better way than with home made whoopee pies?

Why I Have Trouble Valuing What I Do

November 21, 2010 at 9:39 am | Posted in attitudes, New York Marathon 2010 | 1 Comment
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As a girl I had one absolute irresistible interest.  I loved babies.  This wasn’t overwhelming.  There was nothing I needed to do to love babies.  I just saw them and loved them.  I did become one sought after baby sitter!  Simply because I loved babies.

As I matured, I took this passion to school with me.  I studied about babies, in high school, in college, in my master’s program.  I studied every self-help book I could find.  Now I was the baby expert as well as the lover of babies.  Then I got to be a mom of my own babies, the absolute joy of my life. There was nothing that filled my entire soul more than being a mom.  I carefully had my babies spread out, four years or more between each one, so I could totally relish in each and every baby.

It was obvious to those around me that mothering was not just a thing I did.  Mothering filled every moment of my living and breathing. It filled my awake hours, my sleeping hours, and my other than reality self.  This is that self that is real but not tangible.  It is not connected with time or age.  Maybe it’s the soul or spirit part.  It’s what makes us more than automatons.  Anything that has personality has it.

I was/ am a unique and wonderful mom.  I follow my heart, insist my children live and follow their passions.  There is nothing that gets in the way of my mothering.

Yet, I am not one of those moms who is obnoxious or over bearing.  I don’t get caught up in guilt trips by my kids, by other family members, by friends, or society.  I can be the amazing mom I am simply by being my fullest and most joyful self.  My girls, their friends, and those I work with professionally, know that when I am with them I am one hundred percent with them.  My interest in what they do, think, have, where they holdback, what they excel in, is completely genuine.  There are no barriers, shutters, blinders, or lights only on specific things.

Now here’s the thing that I do that is different from what you hear you are supposed to do.  You hear you are supposed to be fully present to those around you to really get a deep understanding of them.  But that’s totally false.  To really be able to have that deep connection and understanding of those around you, you absolutely have to be completely present with your self.  If you are distracted with whom you are then there is little or no chance you are going to get it about anyone else.

But this post isn’t about you becoming present to others; it’s really about why I have trouble valuing what I do.  And it may be why you have trouble valuing what you do.

So here’s the thing.  I know how good I am at what I do- personally as a mom to my four daughters and one stepdaughter, and professionally with the young female athletes I work with, and my other clients who are becoming their own personal best.  Everything in my life is connected, centered, and joyfully executed around doing what I personally excel in.

So where is the value?  Isn’t there supposed to be hardship, difficulty, real work involved with things that have value?  I mean it’s OK to spend some time doing enjoyable things, but one’s whole life?  Doesn’t that make you (really me) be some how selfish and shallow?

If you know me in any capacity you know this is complete fantasy.  If anything, I am so rock solid and genuine that I scare off people who feel they need and want fluff and scattered energy around them.

So back to value- When I ran the New York Marathon 2010 everyone I know was impressed.  I was impressed.  Does that give running this marathon or any marathon value?  Of course there is hardship, difficulty, and real work involved with being able to run a marathon.  But this in and of itself did not give anyone else or me value from my running.  I got my value from my running because I put my heart and soul into being able and ready to run 26.2 miles at my own personal best.  And others around me soaked up this attitude and energy.  They got value from me because I created the value simply by following my joy.

You see the value does not come from the work or sacrifices.  The people in concentration camps have been made to do terrible work; they have had to sacrifice many amenities.  But no one will ever say that there was value in their work or sacrifices.  People who grudgingly go off to work or school everyday don’t bring value to what they are doing.  People are unaware of their outcomes, good or bad.

One reason marathon runners impress others is that they can only do the marathon by being fully present for months on the task of getting ready.

And this is what gives a marathon and its runners value. It is not only the actual day of running 26.2 miles.  The value comes because we all know there is something much deeper and much more encompassing than the one day of the race.

It’s the focus, the dedication, the absolute determination of overcoming the obstacles.  But it’s way more than that.  It’s the personal joy that is interspersed throughout.  And that is why I have trouble valuing what I do-

Because everything I do has joy in it there must not be value. I don’t work hard, I don’t suffer or sacrifice in any way.  Sure I put in huge amounts of effort in everything I do, I even struggle to get things done.  I have a car we call the Toasted Marshmallow- It’s a white mini van with over 200,000 miles and rust spots.  But these are not work or sacrifices. These are easy choices so my family and I have and do what we want.

But here is the reality.  Because everything I do has joy in it, everything I do has the most intrinsic full value that exists.  And that’s why it’s hard for me to know it has value.  Value is the corner stone foundation to everything I do.

To Be Successful Sometimes You Need to Pretend

June 14, 2010 at 5:40 am | Posted in Uncategorized | Leave a comment
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Today’s quote-
“To be a great champion you must believe you are the best. If you’re not, pretend you are.”

Muhammad Ali

It’s so important to understand that being the best HAS to come form your heart, your being, your soul. When you decide that you are going to be an athlete there is some part of you that wants to be the champion. You want to be successful with your strengths, your abilities, your raw talent, and your enthusiasm. You are the one who must believe this. If it’s only your parents, your coaches, your friends then you will be good, but not great. Good is always the antithesis of great. (That means if you go for good you won’t get to great.)

It’s sometimes hard to make this transition and believe in yourself this much!

You may get some kind of gnawing inside your gut you, some voice saying you’re kidding, or you may get a sore muscle or even a school assignment that gets in the way of your progress.

You are the only one who can get past these obstacles. This is where pretending can actually help. Remember when you were a little kid and you pretended? You KNEW in your heart that this pretending was real.

Well, this kind of pretending now will bring things to reality. I don’t mean just pretend with your mind. When you were a kid you didn’t just dream your pretend moments. You dressed, talked, walked, LIVED these pretend games.

That’s what you must do on your days when you are not sure of yourself- Pretend you are amazing, successful. Be your own leader. Does the champion on an off day sit around eating junk? Moping? Wishing to be better? Absolutely NOT!

The champion gets up and does the workout, the meditation, the HARD HARD work that is necessary to get to the top. That’s what you must do.

When you are unsure of yourself you need to step into the land of make believe. Pretend you are THE champion. Do everything, live everything, be everything it takes to be a champion.

Yesterday was on FULL day of training!

June 10, 2010 at 6:10 am | Posted in Uncategorized | Leave a comment
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Well yesterday was one full day of training.
I took my second six mile run- at about 11 minute miles.
What a dif from when I was young!
Then I could do 6 miles in 36 minutes no problem.-
That’s six minute miles.

I took my puppy (she’s a year now).
When we got back I took off her leash. She ran around in crazy circles
like we hadn’t ever been out at all.

But back to the training-after the run I had a Zumba class-
(great way to loosen up my hips, and back)
that was followed by Pilates-
core strength in any sport is so essential!

Anyway I had a great run, time to contemplate the auspicious idea that I
am going to run the NY Marathon at 51, just four years after a serious accident,
and that I am going to encourage you and others to contribute to my fund raising efforts
for The Women’s Sports Foundation.

Now why would I want to support The Woman’s Sports Foundation so much?
First of all, without them Title IX would have much less impact. It might have been
set up as a law, but without their lobbying and granting organizations to support
Women’s Sport not nearly as much progress would have been made.

SO why now? Aren’t girls sports doing just fine? Aren’t there plenty of programs for girls in sports?
Yes and no- yes tons of programs exist, and they all cost money- far more than we as parents actually pay.
But even more than the existing programs there are still too many girls who do not get involved with sports or being physically active.
Why is this important?
Simple- Sports and being physically active have been proven in plenty of studies to be PREVENTATIVE of all kinds issues and problems for people of all ages- especially adolescent girls.

And its still girls and women who are far less likely to be physically active than boys and men. The Women’s Sports Foundation encourages and supports all ages and abilities of girls and women to become more active.

By supporting me you are actually helping to decrease our national expenses by bringing the health of girls and women to a higher level.

Love to have you donate right now-
http://active.com/donate/wsf/gracerunning

Can you risk a little love for a nurd?

June 9, 2010 at 10:44 am | Posted in Uncategorized | Leave a comment
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This morning I had a chat w/ a friend in India. The gist was-
Here we are across the world living and loving while
people who are physically in the same neighborhood, office,
even home spend their time arguing, fighting, and hating.

Its a great day to share a bit of love- make the world a brighter place.
As a young female athlete you really have a lot of influence on others.
YOu can be the leader who shuns the nurdy outcast even more, or you can
figure out how to accept this weirdo kid, for their own worth.

This doesn’t mean to go out and invite this kid to your home, start be totally in with this kid.
It means be silent when others ridicule, harm, or hurt this kid.
It means maybe say leave this kid alone.
It means say one acceptable thing about this kid.

You are a leader for your friends. You have the success of being an athlete-
This is a real privilege. It took great energy and sacrifice for you to get
to where you are. And tons of fun and excitement too.

With gratitude give a bit of love (maybe only in your own head- I mean not so any one else even knows you’ve done this but you) to the kid who just didn’t get born with the knack to be cool and awesome like you.

Ever done anything like this? lets hear about it- if you are up for the risk

http://active.com/donate/wsf/gracerunning

What kind of criticism do you get as a mom of a young female athlete?

June 2, 2010 at 4:46 pm | Posted in Uncategorized | Leave a comment
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Being the mom of very high level, talented, dedicated young female athletes certainly has it up moments. You know when they get trophies, get up on the podium, and are having a great training day.

But then there are the days that as a mom it’s really hard. Last week I had to take Jamie off to Lake Placid for five months of training. Now we will get to see her. Its not like she is just plain gone for all those months. But the time we spend together will be short and sporadic. And I’m just not ready for that.

I’m still thinking about how we can do this kind of cross training, how we can do this special day together, how we can do this art project, and the list goes on. I still think of the fun we had when she was little. And how we’d go off to the park where she would climb up on top of the swing set and walk along. The mothers were totally frantic and sure she would kill herself. I think some thought I was insane and others thought I was beyond insane.

To get to this wonderful point where she is out there and up there and just one amazing athlete I had to live with LOTS of criticism. But let me tell you it sure was worth it!

What kind of criticism have you had to put up with being a mom of a young female athlete on her way to success and leadership?

The Golden Key- has it been handed to me?

May 25, 2010 at 11:32 am | Posted in Uncategorized | Leave a comment
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WOW, You ever have that moment when you just know that it’s all coming together? You just know that years of ideas, work, struggles, sleepless nights, hair pulling days are worth every minute of it?

Well, guess what it’s happening to me. And you will get to be a part of the ride.

So what is happening? The Women’s Sports Foundation http://WomensSportsFoundation.org is considering having me represent them in the NY Marathon.

I’m totally thrilled that they are thinking of me. Here’s some of why:
I am so passionate about how sports for women has an essential part in the building and maintaining of self esteem for women.

Its not just being competitive, it’s being a whole person that relishes in life. Being athletic used to be primarily- almost exclusively a male option. But now its open to the wide world of women.

But what is happening? Girls and young women are putting their appearance, their needs to fit in, their fears of somehow going against the crowd to over shadow their abilities, goals, and dreams.

Its just preposterous that girls still think that they are less than boys in sports. Its mind-boggling!

So here I am ready to stand up and fight, share, sing, dance, and RUN to help the world get the picture of how girls are still being help back. And this holding back of girls is not just in young female athletes. Their mothers- you- hold back. I can’t even begin to tell you how moms I see holding back, not just as a mom, but some where deep inside.

So, I’m in the finals of being invited to represent the Women’s Sports Foundation.
Why?
Check back tomorrow to find out why
And today RIGHT NOW-put in your comment as to why you would want me to represent the Women’s Sports Foundation.

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