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Healthy Reflections - Volume 1, Issue 2: February 2005
A Note From Fran: Life is a journey... don't miss it. Have you ever noticed how the perception of time can represent completely different values for each person? For instance on some days I think to myself or even out loud “my goodness this day is moving slow as molasses.” Yet at other times I say “slow down”...time is moving too fast!” I’m thinking that particularly this month with an upcoming radio spot I’ve been asked to do. I get so nervous every time I think about it. I could really wait till next year on this one, if you know what I mean. The point is since yesterday is now a part of history and tomorrow is unknown how do we stay present and learn to value the precious moments we’re in? An interesting book I’ve just finished called ‘Mastery, the keys to success and long-term fulfillment’, by George Leonard, builds on the thought of staying present. Leonard writes “There will be moments on the path (path of life) no matter how skillful and well-balanced you might be, when you’ll be knocked off center. But don’t despair…If you stay aware its possible to return to the balanced and centered state at an even deeper level.” Leonard goes on to give two practice exercises around being balanced and centered. I’ve used these practices with coaching clients and during workshops and they really work. My clients have later shared with me how they were able to stay focused under pressure or even shift their perspective during a challenging day. In other words, by staying present we remain focused on the only part of life we really can change… the moment we're in. In this issue of Healthy Reflections we’ve given you a few simple ideas for healthy living. Starting with our lead story ‘A Little goes a Long Way’, you’ll discover how through only a few minutes a day you can make dramatic changes in your long-term health. In our column the Fatigue Factor we also give you some questions to think about to bring more balance to your day and less clutter in your schedule. We hope you enjoy this issue and please don’t hesitate to give us your feedback as always. To your health, 
A Little Goes a Long Way Want to dramatically reduce your risk of heart disease? Think you need an hour a day of intense exercise to make a difference? Not so. Making even small improvements and changes in exercise habits can make a significant impact on your health. Several studies note that dropping as little as 5 to 10 percent of one's body weight can (1): Other studies show lifestyle changes, such as altering diet, increasing moderate physical activity and lowering body weight 5 to 7 percent, can prevent or delay the onset of Type II diabetes (2). The best part is that any exercise counts: swimming, gardening, dancing, walking, running, kayaking, cycling, skating, the StairMaster… the best one is always the one you will do. And while it does not need to be vigorous exercise, it should be challenging, not a cake walk. Risk factors, such as age, family history and genetics, we cannot control. But others, such as cholesterol, blood pressure, obesity and type II diabetes, we can influence with exercise. Even if you do not need to lose body fat, small amounts of moderate intensity exercise can increase your good cholesterol and lower your blood pressure. I have seen several clients over the years decrease their total cholesterol from high to within normal levels after exercising for five to six months. Look at the risk factors you can influence and take it 10% at a time. What would it take to decrease your weight or cholesterol by 10%? Think small (I'll bet no one has ever told you that before). Your small changes will culminate in huge life-saving benefits. (1) In a recent report by Jeff Wagner, R.D., Licensed Nutritionist and Nutritional Counselor, Wilfred R. Cameron Wellness Center of The Washington Hospital (2) Prevention Makes Common "Cents" published in September 2003 by the Department of Health and Human Services The Fatigue Factor I was conducting with a life management workshop recently and each person in the room commented on how challenging it is to make for make time for exercise. As we began talking about time management strategies for fitness, one man asked, "What about the fatigue factor?" Everyone began shaking their heads and wanted to know the answer. What if you are too tired to do anything with what little time you do have left over at the end of the day? Exercise can give you more energy and, when feeling a bit sluggish, a burst of exercise or activity will be just the pick-me-up you need. But we're talking about more than a pick-me-up. Sometimes a schedule overhaul is required. If you relate to the fatigue factor and are frustrated because you want to be exercising, but are not, take a look at your daily, weekly and monthly schedule. At first glance it may seem impossible to change anything. But keep looking and ask yourself: 1. What am I doing each day, or what responsibilities do I have throughout the month, that I can delegate to someone else? 2. If I can't delegate enough, what tasks can I ask for help on and whom can I ask? 3. What commitments (clubs, volunteer groups, committees, etc.) can I pull away from to free up my time? 4. Can I ask my family for help? What do I need them to do? 5. Can I hire a cleaning service? Babysitter? Caterer? Your schedule will rarely clear itself out. In fact, even if you do some clearing out to make room for exercise and other activities you highly value, your schedule will begin to fill itself up. Then you begin the process over, again and again. The more you do it, the better you become at it, the more aware you are of your boundaries and the less often you fall victim to the fatigue factor. The bottom line is? Do less. How to Buy a Great Pair of Exercise Shoes The "big wall of shoes" at the sporting store can be intimidating. It's kind of like being in a restaurant with so many menu options; it's hard to choose. Follow these ten steps to a great shoe purchase: 1. Know your own feet. Look at a pair of your old sneakers and check the wear. Does you foot roll inward or outward? Most brands of shoes have several types to fit any foot. 2. Shop later in the day. Feet swell as the day goes on, so if you purchase shoes in the morning you may find them to be too snug in the afternoon. 3. Bring your workout socks with you and try the shoes on with them. 4. Buy shoes that feel good when you try them on. If they are too small, don't buy them thinking they will stretch out. Some leather exercise shoes may stretch a bit, but nylon mesh shoes will remain the same for the life of the shoe. 5. If you have particularly narrow or wide feet, shop around for a brand that carries the width you need. 6. If you are a man, buy a man's shoe. If you are a woman, buy a woman's shoe. Shoes are made on forms that are specific to men and women. 7. It's worth the time to shop around for a store that has experienced sales people who can discuss your unique needs and concerns for use, durability and fit. Some running shoe stores have salespeople trained to watch you run in their shoes, analyze your gait and footfall, and recommend the right pair of shoes for you. Try on several pairs in various brands before buying. 8. Do some of your exercise moves while trying on shoes. 9. Buy shoes for what you do most. If it's running, running shoes it is. If you also play a sport, such as tennis or basketball, in addition to your other workouts, buy shoes specifically for those sports. 10. Ask if the shoe has a "life". With running shoes, for instance, the salesperson may be able to tell you how many miles the shoe will last you for. This is a good to know when evaluating the cost of shoes. Just like your body, your feet will change over time. Periodically re-evaluate to make sure you are still in the right shoes. Once you go through this process, you learn more about your specific needs and what brands fit and work best for the way you exercise. If you've been exercising in the wrong shoe, you'll be amazed at the difference the right shoe will make. You may even notice other areas of your body, like knees and back will feel better. And, of course, your feet will love you! Start the 90-Day Challenge Get 20% Off Fitness Coaching Imagine being motivated to exercise, knowing what to do to get the best results possible and sticking with it all year long. Imagine having a support team to cheer you on with all the tools and equipment you need to get in great shape. Now imagine a cost effective and efficient way to work this into your schedule and your budget and your life. Aerobodies' 90 Day Fitness Challenge is a small group coaching program that is offered for individuals at their company worksite? No equipment is needed and little or no space is necessary. This very affordable, innovative and highly motivational program is called Fitness By Phone Coaching and you can learn more here. Sign up by February 28 and receive 20% off for yourself and everyone in your group or team. Call us today at: (703)642-8577 or (202)642-8577. |
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