Ask Janice

When is the last time you took a risk? Not like bunging jumping or big wave surfing, but something that meant you had to come out of your comfort zone and make a personal commitment to changing something in yourself that you knew would make you happier?

Now is the time to take that journey? Fear is holding you back, is almost always is. It’s the primary reason we keep doing what we do that is in our comfort zone. It is scary to try and do something different.  What if we can’t or what if we can and then what? On and on its goes….

Fear of something bad happening in the future is one of the things that make us human.

This fear, some might say, is necessary … it stops us from doing something stupid. But I’ve found most of these fears to be unnecessary, to be baseless, to be holding us back from achieving something. But here’s the thing: having the fear is natural. Letting it stop you from going after your dreams is a tragedy.

But here’s the secret most people don’t know. It’s a secret that most successful people know. You don’t actually have to “conquer” fear. You have to master it. Mark Twain once said, “Courage is resistance to fear, mastery of fear – not absence of fear.” Successful people aren’t people who conquered fear; they’re people who faced fear. They’re people who were afraid and did it anyway.”

I am sharing this with you because I see it as the “thing” that gets in our way and that really bugs me.  It’s such a shame that we keep ourselves from experiencing life to it’s fullest (whatever that means for you), and it doesn’t have to be that way.  What has worked for me is first realizing in that moment what is happening and I do mean in that moment. Then as soon as you take the time to recognize it (fear takes the shape of anxiety, worry, nervousness and tension), you have a choice to walk right into it. I see it literally as smoke and mirrors. The “walk” into the smoke is in your mind first then in your body. Try this exercise any time you are feeling anxious about anything. It’s amazing how well it works.

Changing habits is scary!

It means stepping up to the plate and changing the way you have done things in the past. It’s not a diet it’s a lifestyle change. It’s a commitment to yourself and how you want to be in this world. That takes courage. The good news is it can be done! I have seen it with my own eyes, many times.

In fact I am going to share with you a current story right here in our own community. Steve and Sharon, almost one year ago joined Fit Manzanita (the local fitness club in Manzanita) and started their journey. They walked through the smoke and mirrors and succeeded. Here are the reasons they gave: “Reason for embarking on fitness quest: felt need to align values /beliefs about the importance of healthy life with how we actually lived day-to-day.  “Being an example to my patients was part of it.  It helps to be able to say to them that I do it – so you can too.”  For Sharon, it was a matter of displaying a fit self when speaking to groups about managing the health of their citizen population, as she did recently to a group of Canadian Health Ministers, or managing the health of a corporations’ employee group. Also important was desire to have more energy and hopefully reduce health risk factors long term.”

Here is something Sharon wanted to share: “Many people, especially women it seems, believe after 45 they can’t do anything about the extra pounds, for example.  They really believe it is just a part of the aging process.  That is just not the case.  You can do it.  Just start and then do as much as you can each day.  Little by little you get stronger…and it becomes easier and something you actually look forward to.  Ok – I didn’t’ believe it either.  The first day I tried the elliptical, I could honestly only do 5 minutes.  I renamed it a “torture device.”  Now I can do 4 miles in 55 minutes and feel great afterwards.  All that happened in 5 short months.  In addition, it helps to draft a partner to help.  They do their workouts at the same time and encourage each other when one wants to skip a session or gets discouraged.”

As of today, Steven has lost 60 pounds and has dramatically increased his muscles. Sharon has lost 22 pounds and is determined to lose another 10 or so.  Do you think they were a bit scared of this journey? You bet they were. Are they anymore? I am guessing not and I expect they are looking for their next adventure in life.

You can be whatever you want to be!

http://www.indiegogo.com/Hava-Nagilah-What-Is-It

Oregon Live came to town and here is what they had to say:

http://tinyurl.com/2dv9l9j

I have a story to share about something that happened to me. I was going to do it sooner but I needed time for process because it is disturbing.
In early March I went to visit my mom as I do every winter. She lives in Palm Desert. I have been going there since I was a little girl and I just the love the dessert. This is not a story about my mom or Palm Desert.
There is Gold’s Gym near my mom’s house. I have been going there since it opened. Its home away from home as I know most of the trainers and staff and it’s a great gym.
My usual routine is to get up every morning really early and take a quick drive east on Washington St to the Coachella Valley Preserve and head out for a dessert run/hike/adventure, then back to mom’s to do “mom stuff”. Then around 3pm or 4pm I go to the gym for a couple hours of a wonderful workout and socializing with old friends that I don’t see that often. When I am done I enjoy a delicious protein drink from their juice bar and watch the gym scene of southern California. What a perfect day!
On one of those days of my two week vacation mom and I made some special dinner plans so I had to go to the gym early that day and not do my usual desert jaunt. I pulled into the parking lot at Gold’s about 6:30am; the sun was just starting to peak over the Coachella Valley Mountains from the other side of Joshua Tree National Park. I was excited to be at the gym so early and thought to myself ‘I wonder who anyone is here in the early morning, if I will know and I wondered what time the Juice Bar opened.” I remember feeling happy to be at the gym, glad to be on vacation and that the sun was shining, what more could you ask for?
I walk into the gym, approach the reception counter and was about to give them my member code when a young man runs up to the counter and says “a man just collapsed!” He pointed across the gym. I looked to where he pointed. I could see a large man on the floor by the cable rack. I see a couple of people looking down at him. I shoved the gate open and ran as fast as I could to the “scene”. A quick assessment and I saw right away that he was unconscious, as he had emptied his bladder. There was blood on his elbow and knee where he hit the equipment on his way down. It was apparent to me that he had had a massive heart attack. I looked at the half dozen people there and asked if there was anyone that knew CPR? Two said yes. The three of us began. Noting the time I began to pump the chest. 6 minutes went by. We also applied a heart defibulator unit that the gym had on the wall which took awhile to find and figure out how to use. I could go into more details but I don’t think it is necessary.
I knew early on in this tragedy that this man was lifeless. I pumped and pumped as hard as I could not carrying if I broke a rib, just wanting to get the oxygen to the brain, hoping that if this man could be shocked back into life by the paramedics when they arrived. The brain needs oxygen or there will be irreversibly damaged. The paramedics arrived and took over. They continued working on the man as they loaded him into the ambulance. I looked on knowing that he was already gone.
I also knew that this man died because he was obese. It was obvious to all of us that tried to save him. Obesity kills. There, I said it. I’m sorry to tell this story and be so blunt but I felt compelled. Not sure where I want to go from here….
Obesity is defined simply as too much body fat. Your body is made up of water, fat, protein, carbohydrate and various vitamins and minerals. If you have too much fat — especially in your waist area — you’re at higher risk for health problems, including high blood pressure, high blood cholesterol, diabetes, heart disease and stroke.
Obesity is now recognized as a major risk factor for coronary heart disease, which can does lead to heart attack.

Rest and Recovery are generic terms meaning a return to a “state of readiness”. Recovery will provide a replenishment of nutrients and energy stores. In the last article you learned about the importance of long-term rest and recovery. That included sleep and a day off from strenuous exercise about once a week.

So long-term recovery is the between workouts, and short-term recovery is related to rest during your workout. Okay, this can get a bit tricky so stay with me here. There are two ways we will look at short-term recovery: 1) interval training during cardiovascular exercise and 2) rest while strength training.  I am going to skip the strength training topic and go into interval training and why you want to incorporate this into your exercise routine.

Interval training during cardiovascular exercise will take you to the next level of fitness. Adding intervals to your workout is also a great way to cross train. (A topic we will cover more at another time).

If you have been consistent (I mean consistent on your cardio program), and have a base of about 4 to 6 weeks then you are ready to start interval training. You lucky dog!   It’s not rocket science so don’t let this concept scare you! Interval training is simply alternating bursts of more intense activity with… you guessed it, rest and recovery! The deal with interval training is really great, (you can tell I live an exciting life). It will make your workouts more interesting, it’s a fat burner, helps prevent injuries, uses more calories, makes you fitter and its free. What a deal!

I’d like to explain the nitty gritty of what’s going on physiologically. I think the more you understand your body’s physics the easier it is to do the work outs, and better than that the more exciting and inspirational it is. I have a philosophy that “with knowledge comes motivation.” I have always trained myself and others in this manner.  With understanding why it is you are putting your body through this “torture” you are more likely going to stick to it.

Interval training defined:  Interval training works the aerobic (with oxygen) and the anaerobic (without oxygen) system. These two systems use different fuel sources to work. During high intensity efforts the body burns glycogen which is stored in muscles.  The by-product is lactic acid which is that stuff that burns and makes you make funny faces while training. That is called oxygen debt. During the R and R phase of the interval your heart and lungs work to pay back this debt and clean out the lactic acid. And then you do it again and again until its time to go home and brag to your friends and loved ones about what a great workout you had!

This respective form of training leads to the something we call “adaptation response”. See all the cool stuff you are learning today. The body starts to build new road ways to the muscles. These road ways are called capillaries. With new capillaries you are better able to take in and deliver oxygen to the working muscles. The muscles then respond by having higher tolerance to the lactic acid. We call that “lactic acid tolerance”. The heart muscle gets stronger and the whole cardiovascular system is improved and better than that you feel good even when you are doing intervals.

Apply interval training to just about any movement you like, walking, jogging, swimming, and elliptical, rowing and roller skates.

w   Set some attainable goals before the workout.

w   Warm up

w   Stay steady and consistent

w   Be sure to get to full recovery during the rest interval (this is a very important part of the picture).

w   The way to improve is to build intensity (higher heart rate) and duration, but not in the same workout.

Here are a few examples that I like:

1. Short bursts. 15 to 30 seconds going as hard as you can. 1 to 2 minute recovery.
2. Sustains. 3 to 6 minutes holding a steady but anaerobic pace. 3 to 5 minute recovery.
3. Pyramids: 1, 2, 3, 4, 5 minute intervals with appropriate recovery and then back down.

Its fun to mix it up and add intervals to your workouts a couple of times per week. Remember to set goals within your reach and let the adaptation do its work and trust that it will work and you will get fitter.

The key is being consistent and trying to incorporate some fitness in your day every day. I promise you, you will see and feel the results.

Yours in good health- Janice

I bet you thought you would not hear me talk of this subject, rest.

Yes I do take rest days, although I will be honest with you, this is an area I personally have trouble with. As you get more and more into fitness you may find yourself having emotional issues over a rest day. Don’t laugh it happens!

Rest is important and I will tell you why and how to incorporate rest in your week as well as into your workout.

Recovery is a generic term used to describe a return to a state of readiness. It could apply to a number of things in life. In fitness “recovery” means a physical and/or a mental break. Whether you are weekend warrior (which I hope you are not), a high performance athlete, (which I visualize for you), or you exercise for general health and good looks; recovering is essential for success and progress.  Recovery will provide a replenishment of nutrients and energy stores, (remember that term from my last article, hint: muscle glycogen), muscle repair and rebuild and last but not least a mental break.  Like “Ahhh, a day off!”

There are a variety of categories of recovery that can be broken down into long-term and short-term. We will start with long-term since it’s one I know you already know how to do- sleep. I will address short-term recovery in my next article. It is related more to physical exertion during your workouts. Long-term is between workouts.

Sleep shall not be underrated; it is by far (next to hydration, nutrition, love…etc…), the most important element to health and fitness.

In general, one or two nights of poor sleep won’t have much impact, but consistently getting inadequate sleep can really mess you up. At first you won’t notice it because they are subtle changes in hormone levels, especially those related to stress. As you already know hormone balance is crucial to health. Studies have shown sleep deprivation can lead to increased levels of cortisol (a stress hormone) as well as a decreased activity of human growth hormone (which is what repairs tissue and builds muscle). To make matters worse you think when you are low in long=term rest you start to feel you are working harder than you really are, so get a decrease in aerobic endurance. I bet you see the picture here, but in case you don’t allow me to lay it out.

You want to get in shape, get healthier and loose weight. You start the program and you have a plan and you have made a commitment, that is great, but unless you are getting enough sleep; which is about 7 to 9 hours a night you are going to have a hard time.

Your workouts will feel hard and unpleasant. You are not getting the physiological recovery, muscle repair, fuel replenishment because your hormones are off and to make matters worse once again, cortisol production is up (that stress hormone) which is related to belly fat, agh what a mess! No wonder you don’t want to work out.

Here is a cheap and easy solution – go to bed! (I know Jay Leno is back on late night but it’s not worth it).

Another piece you can include in your repertoire of healthy living techniques that will help you sleep is hydration. Most people are quite dehydrated, but because they’ve never been super-hydrated they have no idea just how dehydrated they really are. How does this affect your sleep?  The more dehydrated you are the harder it is for your body to recharge and detoxify. The longer it takes for your body to detoxify the more sleep and energy your body requires. This keeps you awake or wakes you up and then you can actually create sleeping patterns like this.

I know what you are thinking: “if I drink a bunch of water I will have to get up at night and pee”, yes that may be true although its better then not sleeping because of all the other issues related to dehydration. You will find it is much easier to fall back asleep after “tinkling” (as my mother so fondly called it). You may even get so good at it that you can do it in your sleep.

I want you to experiment with increasing you H2O intake to one gallon a day for two weeks and see what happens. I am going to bet that you sleep better, you’ll look better and “bonus” you will drop weight!

So try it, what have you got to loose? Oh yea weight!

It starts with a commitment to healthier living. When you make that commitment you make a decision to change in some way, somehow that you accept the responsibility to transform and believe in your ability to do so. It’s about passion and enjoyment, go back to when you were a kid; you didn’t think about what you had to do today for activity, you just did it. It can still be like that now and really should be.

But if you have not been active for many years, it is difficult to a have fun and enjoy yourself. As an adult what comes into play is commitment and taking that seriously. That is the key! You really have to want it and believe you can make it happen and make that promise to yourself and then make it a priority.

Vigorous exercise involves minimal health risks for persons in good health or those following a doctor’s advice. Far greater risks are present by habitual inactivity and obesity.

Whether you’re trying to lose weight or exercising for fitness and mental health, it’s important for everyone to do some level of weightlifting and aerobic exercise. Ultimately you want strength, flexibility and endurance.

No More Excuses

You can probably come up with plenty of excuses for why you’re not more active. You’re too young, you’re too old, you’re too busy, you’re too tired or you’re in pretty good shape – for your age. But with few exceptions, these excuses are pretty flimsy. There are activities for the young and old and for those with little time. So the next time you think about getting fit, don’t ask “Who has time?” Instead, ask yourself “Who doesn’t want to feel better?”

Action precedes motivation. We get caught up thinking that we have to wait for motivation to start doing something good for ourselves, but that is not how it works. You just need to initiate action; even the smallest of actions will facilitate some momentum.

• Start with bite-sized pieces that you’ll be able to accomplish.  If your goals are too big, you can end up feeling defeated before you get a good start.

• Schedule it in your day. Pick a time of day and stick to it. You have to make it a priority because it is. I would say this is the biggest obstacle for most of us.

• Keep it real. Avoid perfectionist thinking and
• Focus on positive terms; avoid self talk that is negative.
• Share with a friend. Tell someone you trust about your goals.
• Make your goals yours. The goals you have set for yourself should be something you really desire. If you don’t have a strong internal motivation you won’t be successful.
• Tune in to your spirituality. Spend some time outside; nature will help you find balance!

Patience is essential. Don’t to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness. You can’t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you persevere. Consistency will result in success. And the prize is worth the price. Fitness for healthy living is about priorities and commitment.

Try not. Do or do not there is no try! —Yoda

The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.

Trying is no kind of commitment, to say you are going to “try and do something” is a set up for failure; it’s just like saying “I don’t really think I can do this.”  Don’t give yourself an “out”.  Trying presupposes that you are going to fail. To make a commitment means “I’ll do it”. Commitment is when you go beyond mere hoping, wishing, dreaming, yearning or pining.  Commitment is where you cut off all other options and you make a real decision. The decision is not traced in the sand; it is carved into stone, set into cement. It’s solid. Making a commitment requires courage, but the instant you make a commitment, wonderful and amazing things start to happen.  The moment you commit yourself 100%, you begin to utilize the parts of your mind that most humans never tap into.  You harness the awesome strength of your will. Obstacles evaporate.  All the pieces of the puzzle come together. You experience synchronicity. You set into motion powerful forces

Increasing scientific evidence says “Yes”!

What’s good for your heart and waist line is also good for your mind, and your frame of mind. We all know that working out is great for a wide range of medical reasons including heart disease, diabetes and so on… but did you know it can put you in a good mood? Folks who don’t exercise tend to have a greater chance of getting depressed.  Anti-depressants are handed out these days like candy, and in many cases these patients could have more profound and long term positive results if they just exercised.  The long term impact of drug intervention for depression is questionable.  There have been a number of studies that have evaluated exercise therapy for depression.  These studies have shown long term positive results with additional positive effects on overall health as time goes on.  Drug therapy cannot boast these claims.

You’ve all heard of “the runner’s high”. It’s that euphoria that people experience after prolonged aerobic exercise. This is a real thing! These good feelings are based on the body’s chemistry and how it responds to stimulus. There are neurotransmitters called endorphin and serotonin that are released in the parts of your brain that process emotions. Endorphins and serotonin contribute to making us feel better. So, rather than taking Prozac, a more natural route may just be to exercise more to produce these neurotransmitters.  Depressed people often experience overwhelmingly low levels of energy. They can often lack desire to do anything. This can cause a person to stop exercising which just compounds the effects of depression. The key is to try to get out there for as little as 15 to 30 minutes a day to start the ball rolling in the right direction. You don’t have to be an “athlete” to experience these affects and benefits.

We all know that exercise improves blood circulation throughout the body, which of course includes the brain. Exercise also boosts metabolism, decreases stress and improves mood and ability to focus, all of which help the brain perform better.  Neuro-scientific studies are exploring the beneficial effects of aerobic exercise on anxiety, stress, depression, learning, and aging. The Surgeon General’s Report on Physical Activity and Health (PCPFS Research Digest, 1996) states “physical activity appears to relieve symptoms of depression and anxiety and improve mood” and “regular physical activity may reduce the risk of developing depression.”

Exercise and Alzheimer’s disease – New research is now looking into whether progressive diseases like Alzheimer’s can be slowed by exercise.  The Alzheimer’s Association recently stated “physical exercise is essential for maintaining  good blood flow to the brain as well as to encourage the production of new brain cells, thereby protecting  against those risk factors for Alzheimer’s and other dementias.” A mechanism thought to be responsible for this is a part of the brain called the hippocampus. It plays a large role in memory and learning. One study showed that runners have a boost in blood flow to the area of the hippocampus and an increased growth of new brain cells. Because of these exciting findings and obvious implications there are a number of studies going on.   A study from  Annals of Internal Medicine,  one the largest, most definitive studies to date on the relationship between dementia and exercise stated “In fact, just 15 minutes of exercise — such as walking or swimming — three times a week can reduce the risk of Alzheimer’s disease or other dementia by 30 to 40 percent.”

We can also extend this knowledge to children. Again there is growing research in discovering causes that improve concentration and learning. It appears that performance on standardized testing, grades and other measurements of learning show there is a strong relationship between aerobic exercise and higher achievement.  Not to mention lowering body fat, particularly since teenage obesity is a nationwide epidemic.  According to the report, 14% of adolescents in the United States are overweight. This figure has nearly tripled in the last 20 years.

Well…are you sold?  Remember, you don’t need to do much to get the awesome benefits.  As little as 15 minutes of brisk walking can boost the blood flow through the body. Of course more than that will give you better effects. Exercise can make you smarter and happier in as little as 2 weeks. Feel good and be smarter by bikini season!

As my 82 year old friend Donna says: “I’m a better thinker because I have a better body. I really believe that!”

In order for you to transform your eating habits and make it a life style change so it sticks, you need to understand the nuts and bolts of nutrition: what food is and how food affects you. When you grasp these basics, it will help you achieve your fitness goals, create healthy meals and loose body fat weight.

Food, all of it, is made up primarily of one or a combination of the macronutrients and micronutrients. Carbohydrates, proteins and fats are the three types of macronutrients, while minerals and vitamins are the micronutrients.  In this article I am only going to discuss macronutrients.

Protein – Protein is in every cell. Your body uses protein to repair and build. Protein is the building material for your bones, muscles, cartilage, skin and blood. You use protein to make enzymes, hormones and other body chemicals. The body does not store protein; there is no reservoir to draw from when you need it. So it is required to be in your diet on a regular basis. To make things a bit more interesting, protein is made up of amino acids, without going into chemistry just think of protein as a train, and amino acids are the cars. There are 20 aminos, and our body can make 12 of them.  There are 8 essential amino acids that it can’t make. You have to get them from a dietary source. Foods that contain all the amino acids are high quality protein sources.  If you are a vegetarian you need to combine foods to make complete proteins, a common example is legumes and grains. It gets a bit trickier and a vegetarian diet can end up being heavy in carbohydrates.

Food choices for high quality proteins: meat, poultry, fish, eggs, soy and dairy.

How much protein do you need? Basically it depends on your body weight and life style. General rule of thumb is about ½ gram of protein per pound of body weight. But if you are on an exercise regime it can go up. As your body demands more material for building lean tissue so does your diet. Remember protein is the only macronutrient that promotes lean tissue growth. If you are exercising and looking to grow muscles and reduce fat then you need protein in your diet. But you don’t need to overdo protein either, protein does not build your muscles, exercise does!

Note: 1 gram of protein = 4 calories

Carbohydrates – the bodies preferred energy source, the gasoline of choice. All carbohydrates break down into sugar (glucose).

Carbohydrates are mainly broken down into complex or simple. Simple carbs are quick to be absorbed from intestine into the bloodstream, causing a rapid rise in blood glucose. Example being hard candy, cookies, soft drinks, white bread, dates, raisins, melons, grapes, beets, corn … This can come in handy at times when you need more energy quickly. Of course it’s better to get your sugar from fruits or vegetables because they also come with fiber, vitamins and minerals.  If you are trying to cut down on your sugar intake, keep in mind the “healthy ones “ have the same affect on your blood glucose levels as a candy bar or soft drink.

Complex carbs break down slower, releasing glucose gradually into the bloodstream. Food examples include oatmeal (one of my favorite foods), beans, many vegetables like broccoli, cabbage, greens, whole grains.

The glycemic index provides a more accurate account of carbohydrates and their affect on the blood sugar levels. On a scale of 0 to 100, raisins and lollipops are higher on the scale then broccoli. So how does this affect you? Simply put, eating high glycemic carbs causes a rapid raises in your blood sugar levels. Then as you know what goes up must come down. When your sugar levels drop-guess what? You are hungry again. It happens fast.  This causes an eating frenzy which results in more calories taken in during the day than are burned, that, my friend is the bottom line to weight gain.

Carbs don’t make you fat, poor dietary choices do.

Note: 1 gram of carbohydrates = 4 calories

Fat – Not all fat is bad, the good fat is good for you it is required for a healthy diet and to lose weight! There are basically two categories of fat – saturated and unsaturated. The unsaturated good fats are also known as the essential fatty acids; they usually come from plant sources and are liquid at room temperature. The essential fatty acids are the omega 3, 6 and 9 that you have heard about. You can get these from seeds and oils made up of safflower, sesame, flax, hemp, avocados, canola, olive and almond. You want the majority of your fat to come from these sources. This is very important for optimal health. The saturated fats or hydrogenated are the ones that won’t help you lose weight. These are the ones that do cause high cholesterol. These fats are solid at room temperature. They commonly come from beef, veal, and pork, dairy products made from whole milk, palm oil and coconut oil. Foods like most commercially bought cookies, crackers, and anything fried are usually not good news for your diet.

Note: 1 gram of fat = 9 calories

Balance –Now you know that your calories come from protein, carbohydrates and fat, you need to know the balance.  The answer is done in percentages and referred to as nutrient ratios. Here is a good place to start. If your goal is to burn off some body fat and build more lean tissue – a “baseline” of 30% Protein, 50-55% Carbs and 15-20% Fat. Based on a 2000 calorie a day diet this is 600 calories of protein, 1000-1100 calories of carbohydrate and 200-400 calories of fat.

I suggest that you start with a pad a paper and write down what you are eating. Don’t start a “diet”! Just start with some knowledge of your nutrition, and then start applying what you learned here. This will give you the long lasting results you are looking for. It’s really that simple!

By Janice B Gaines BS LMT                                                                                                                                 Available for fitness and wellness consultation/training www.spamanzanita.com www.fitmanzanita.com