Healthy Reflections

IN THIS ISSUE

  • Featured Article - Step Up Your Health to Live Longer
  • Exercise Tips – Don’t Let Asthma Slow You Down
  • Client Spotlight – Fitness By Phone Works! 
A Note From Fran
During one of our recent staff meetings, our executive team decided that we needed to take better steps in tracking our daily accomplishments. Although we each get a lot done on a daily basis, we needed to reflect not only on what we were doing but also how it really impacted our bottom line and top priorities.

Author, Stuart Levine writes about this in his book "Six Fundamentals of Success". Although the primary focus of Levine’s book is on career and organizational leadership, I believe and most people will agree that many of the same rules and strategies followed by successful business people, are applied to some of worlds best athletes. Levine writes, "How many times do you end the day feeling like you didn’t accomplish anything? Do at least one important thing every day. Refuse to leave until it’s done. Knowing you did something that added value will give you a feeling of accomplishment as you end your workday. Give this to yourself every day."

I really like this point and believe it closely applies to exercising and staying in great health. We strive each day to make the mark. Hit the gym. Drink lots of water. Watch the carbs. Eat at least 5 servings of fruits and vegetables. Well I know for some of you, you’re still working on that one. The point is, sometimes we get so caught up in the madness of trying to do everything right that we often forget the good things we are doing. So the suggestion here is to just take a moment at the end of each day to check in with yourself and reflect on what you have accomplished for your health TODAY. Pat yourself on the back...feel good about what you did and consider what you can do tomorrow to improve your health even more. 

Love and success,



Fran Dean Bishop, award winning coach and creator of 
"Reboot your Body - The Ultimate Bootcamp" 
franb@aerobodiesfitness.com

Featured Article

Step Up Your Health to Live Longer

It’s March, which means it is National Nutrition Month®. The American Dietetic Association has several key messages and we’ve added a few of our own to help you "Step Up your Health & Nutrition" to improve longterm health: 

  1. "The food and physical activity choices made today - and everyday - affect your health and how you feel today and in the future. Eating right and being physically active are keys to a healthy lifestyle." 

    Imagine if you made daily positive choices to be active and eat mindfully. What difference it would make in your life (your energy, health, vitality, confidence, endurance, and waistline) over the next year? What about the next five years? On the other hand, what difference would not making these choices have on your life? 
     
  2. "Make smart choices from every food group. Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day." 

    The government updated the food pyramid in 2005 with the understanding that "one size doesn’t fit all." Visit www.mypyramid.gov if you have questions about the recommended nutrients to meet your body’s nutritional needs. 
     
  3.  "Get the most nutrition out of your calories. Choose the most nutritionally rich foods you can from each food group each day - those packed with vitamins, minerals, fiber and other nutrients but lower in calories."

    Depending on your "nutrition I.Q." this may be easier said then done. Start simple. Research to find a few nutrient dense foods (like spinach and blueberries) that you enjoy and finds ways to incorporate them into your daily fare.
     
  4. "Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases."

    Exercise really is the "magic pill."
     
  5. "Play it safe with foods. Prepare, handle and store food properly to keep you and your family safe."

    Visit www.fightbac.org for information on how to properly clean, separate, chill, and cook your food safely. 
     
  6. Keep your fuel on 3/4 of a tank. In other words, concentrate on mindful eating. Notice how your body is feeling while enjoying your meal. When you sense you are getting close to full ( or 3/4 of a tank) stop eating and elect to wrap up the rest of the meal and enjoy it at another sitting.
     
  7. Maintain a healthy BMI. A body mass index (BMI) of less than 25 is strong telltale sign of healthy body and one that is not overweight or over fat. If your BMI is above 25 take immediate steps to reduce it by exercising more and reducing calorie intake.

Don't Let Asthma Slow You Down

Chances are, if you don’t have asthma yourself, you know someone who does. Asthma is one of the most common diseases in children and adults. Symptoms of an asthma attack include shortness of breath, coughing, wheezing, and chest tightness. This is caused by a constriction of the muscles around the air passages, a swelling of the mucosal cells in the airways, and a buildup of mucous. 

Nearly 80 percent of asthma attacks happen during exercise or exertion. This is known as exercise-induced asthma (EIA). Some people only have EIA, while others have attacks at rest as well. EIA can be brought on for various reasons, but it is often caused by breathing cold, dry air during activity.

Ironically, studies show that regular exercise can actually decrease the number and severity of exercise induced asthma attacks. How can this be? Improving fitness through exercise helps to decrease your ventilatory requirements for movement and activity. In other words, as you become fitter, you can work harder with less demand for oxygen. 

Before you jump up and run a marathon, you need to check with your doctor and get clearance to start an exercise program. You should begin with exercise such as walking, cycling, or swimming. Avoid upper body exercise such as arm biking because it may be too strenuous on your lungs. Start slowly and build your fitness up gradually.

Here are more exercise guidelines for asthma sufferers:

  • If you use an inhaler, carry it with you at all times.
  • If you have asthma symptoms during exercise, decrease the intensity.
  • Drink plenty of fluids before and during exercise.
  • Use a longer, gradual warm-up and cool-down for each session. 15 minutes each is generally recommended.
  • Exercise indoors when the outdoor temperature is very high or very low, during a time of high pollen, or high pollution.
  • Use a face mask to warm up inhaled air and keep it moist.
  • Slowly increase exercise intensity over time.
  • If needed, split your exercise time into two to three, 10 minute sessions during the day instead of 20 to 30 minutes straight.
  • Work up to 20 to 45 minutes of exercise each session, three to four times a week.

Client Spotlight – Fitness By Phone Works!

Having tried many other fitness programs in the past, I came to realize that the significant challenge for me was "self-compliance." I had never taken full responsibility for reaching my goals, nor had these other programs taught me how to do so. My experience as a Fitness by Phone® client was extraordinary. My Coach showed me how to track and record the appropriate details from my activities, making me responsible for reaching my goals. 

My overall goals were to become more physically fit and lose weight. Over the 12-week program I not only lost 15 pounds, but lowered my cholesterol from 185 to 163, brought my triglycerides down to 38, lowered my LDL to 103 and raised my HDL to 57 (my doctor will be thrilled!). Each week my Coach gave me the tools I needed to be successful. Using the Caltrac to keep track of my exercise and general activity calories, I continually found myself trying to exceed the previous week’s goal – literally competing with myself – as I kept seeing positive results on the scale. Equally important was learning to use the heart rate monitor. I learned the importance of not just watching my heart rate, but to purposefully workout in the heart rate zones that my coach customized for me. I found myself continuing to work harder as I improved. 

The best thing about Fitness by Phone® is that it taught me self-compliance, which is unique to all other fitness programs I tried previously. I now have the ability (and will take the responsibility) to write my own ticket to becoming more fit. This program provided me with the motivation to continue my exercise program, maintain my results, and become even healthier! 

Jeff Fleishman
VP, Medical Software Company
Oak Park, CA

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Volume 2,
Issue 3:
March 2006



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