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

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

I love the winter storm surf, so exciting to look at and feel.

Once again its time to shed your inhibitions, fear, commons sense and clothes (bathing suits are pretty much required it’s a family event)!

Photo by Dave Dillon

When: New Years Day of course!

Where: Neahkahnie Beach, the parking lot just north of the stop sign on Beulah Reed Road. It’s the last big parking area on the north end of the beach. (one mile north of Laneda Ave downtown).

Time: 10:00 am that’s the time we meet and take pictures and have our friends (the ones not doing it) laugh at us. Then we “just do it”. Please try to be on time so we don’t have to freeze our tuckus off while you are running up yelling “wait for me”!

Rules: Very Important – We have to gather on the beach together and form a group so we can take a group photo, in our bathing suits, then there is a countdown and we all run in the ocean together!

Post: We hope to have a big fire on the beach to cozy up to after the plunge. Then you are invited to come by spa manzanita for hot cider, tea, treats and war stories!

Any questions: If you want to know if it’s crazy to jump in the ocean in January the answer is yes, so come join us!!! Any other questions just call or email Janice Gaines at the spa.
503 368.4777
janice@spamanzanita.com

New habits mean a change, which means changes in lifestyle.

It is as simple as that but, it’s not that simple is it? What does it mean to create life style changes? What this means is reviewing how we spend the hours in our days, doing what we do. We then decide we want to change some of the ways we spend some of our time.

You have to ask yourself what do you want to do less of, none of, or more of.

Make a point to evaluate how do you spend your hours?

This is your lifestyle!

Make a list:

What do you want to do in your daily routine that you do not do now?

What do you not want to do in your daily routine that you do do now?

I would suggest picking out no more then three items or even one if it’s a big one, (like quitting smoking), from the “do not” list and the same from the “do list”.

Now you have decided which behavior(s) you don’t want and which one(s) you do want we have to make a plan and set some goals. See how easy this is starting to look?

What does it mean to break a habit? “They” say it takes 21 days to break a bad habit. I say it takes as long as it takes but remember every journey starts with the first step. Sorry for the cliché but sometimes they just work!

You have made your decision on which piece of your life you want to eliminate or which part you want to bring in your life. Now you need to set a date and write it down. Count out 21 days that you will make the commitment to follow your plan. Getting easier?

Suggestions:

• Write down your goal. There is magic in the written word when it applies to you. Phrase it in positive affirmations. For example “I want to have healthy clean lungs” instead of “I have to quit this ugly smoking habit”
• List the reasons why you want this change. Again, writing things down will help you think it out and bring in a higher conscience level. Your commitment becomes solidified.
• New Habits-Remember the things you want to change take time. They have defined how your spend time.  This is the issue. So, we need to find a new routine for that time. For example, if it’s smoking after eating, try drinking a glass of water or having a sugar free lollypop etc…
• Talk to yourself but be kind, as if you  were your own best friend! Tell you how good you are doing and keep yourself on track.
• Ask for support from the folks that are around you.
• Watch out for those that interfere or want to sabotage. It’s scary for some people to see you change. Be aware, assertive and gentle.

Can You Change the Way You Think?

A teacher takes a bit of lightweight thread and wraps it one time around a student’s wrists.

He tells the class, “This string represents the power of doing something one time. Can you break the string?”

The student easily breaks the thread with a small flick of his wrists. The teacher then wraps the string around the student’s wrists many times and repeats the challenge to break it.

Despite repeated efforts, the lightweight thread is too strong to break.

His teacher says, “Now you see the power of repeated actions… habits. It takes more than mere willpower and personal strength to break them. It takes a change in the way you think about the problem.” (Author unknown to me)

By changing our thoughts and our mental images we can change our reality and our life style. Creative visualization- see it, be it! This mental technique can help you attain the goals you set out for yourself.

When I coached bicyclists on how to avoid crashing (always a good thing), I would say “look where you want to go, not where you don’t want to go”!  This works in our daily life as well, keep a picture in your mind of the person you want to be. Thoughts are very powerful. They create and mold our lives. Your personal thoughts travel to others which then can attract assistance.  This can help achieve what it is you would like to accomplish.

Stay positive. Create mental pictures of yourself as having already achieved your goals.

Contentment and health to you in 2010

Why wait for New-Year’s Day Resolutions?

 It’s the middle of October and we are looking at the end to another year, this is a good time to reflect upon the goals and achievements of 2009.

Most of us choose to use the new-year as a catalyst to initiate changes for the coming year.  We can look back on 2009 at the goals achieved and those that weren’t. Try and decipher what fueled your success and use this as a blueprint for new successes.

I know there are quite a few of us that abandoned our fitness and health goals in 2009, so I have an idea! (You knew this was coming).

Let’s launch some “new-year resolutions” now and get a jump start on 2010.

Don’t get me wrong, I think new-years resolutions are super and I have my list. But why wait? This is a great time of year to embark on new fitness and health routines

The way I see it, a jump start on some healthy choices is the best way to approach the holiday season.  Don’t be a victim of “holiday weight gain”!

This will make your holiday season so much more enjoyable, you will feel better, have more energy and you might even fit into that sexy new-year’s outfit (men too) that resides in back of the closet!

How To Start New Healthy Routines Now?

One of my favorite thoughts is: action precedes motivation and not the other way around.

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.

Here are some tips that could help you get started:

• 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. 
• Avoid perfectionist thinking. Focus on positive terms; avoid self talk that is negative.
• Don’t make your resolutions absolute. Keep real!
• 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!

Here are some simple tips to help you with the two most common and important wellness routines you will want to start now.

Regular exercise is one of the best things you can do for your health.

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

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.

Get up and move! At my work place I call it “pop ups”. Incorporate exercise during the day, even while you’re at work. If you sit at a desk most of the day, get out of your chair at least once an hour and walk around.  Use the five-minute-per-hour rule. Look for ways to just get up and move.  Take the stairs instead of the elevator, walk down the hall instead of using the phone or e-mail, or take a walk during a morning or afternoon break.

Weight Loss where do you start? Write it down. Writing down what you eat is the best way I know to become more aware of just how much and what you are eating. The awareness factor is tremendous, if you have to write it down you will think twice about mindless eating, plus you will learn about yourself. Knowledge is power. You can do this with your exercise too. Keep a log.

Good luck and make health, not looks, your priority. “Positive thinking is a big part of it. Try to keep your focus in the right place — not on the numbers but the feeling and desire for better health and well-being.

Right off the bat I want to say: Start slow and steady. The key is to be consistent.                                    

If you are just starting out, be patient with yourself.

Cardio vs. strength training – they both win and so do you! 

Aerobic cardiovascular exercise simply means that you are involved in an activity that raises your heart rate to a level where you are working but still control of your breathing. It’s a great way to burn calories and help you loose weight. It makes your heart strong so it works better and reduces the risk of cardiovascular disease. It makes you feel better, sleep better and reduces stress etc…

Numerous studies show that muscle strengthening exercises are superior to aerobic counterparts, especially when it comes to fat loss. Why? Because that added muscle causes the body to burn calories even while at rest, as it expends more energy. If you happen to add five pounds of muscle to your body, you could burn up an additional 200 calories per day, or 72,800 calories a year, which equals a weight loss of 20 pounds. That’s not bad for making the right exercise decision.

So whether you pick up dumbbells, use a medicine ball, give the heavy bag a thumping, climb stairs or even do bodyweight exercises, after two months you can expect to reverse the effects of two decades of muscle loss, increasing your strength by a whopping 40%.

Start with light intensity, such as moderate walking or aqua aerobics, and build up your stamina before you push yourself harder. You don’t have to exercise vigorously to start getting benefits. Any amount of exercise yields tremendous health benefits compared to being sedentary. Exercise is a process and you have the rest of your life to work on it and for heaven’s sake enjoy!

What is the one “thing” that impacts your life the most???

I will give you a moment to ponder this…….okay you have your answer?

My answer is attitude.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do.
The incredible thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude… I am convinced that life is 10% what happens to me and 90% how I react to it.

This all relates to health, wellness and fitness!

Day to day we live our lives and we have a choice to make ourselves unhappy or happy (fit or not fit) Life is either drag or its fun, I like the latter.

The “thing” that you want to happen will happen if you really believe it and see it; a belief in a “thing” makes it happen. (Fitness, health, weight loss happens)

You have to live in your body no mater what; you have choice that takes the same amount of time and energy, so why not choose what you really want? Just believe it, see it and do it!

Fitness is an attitude, get it!

Hey, Janice -

We arrived late and saw everyone leaving the spa, but caught up with Dennis and he told us that you had a muscular issue – it must be your QF – hope it heals quickly! What got me out of that warm cozy bed this a.m. and on the road was your note to all of us about last week……you have an amazing ability to push, encourage, educate and inspire all at the same time in your writing and in person….and what is even more impressive is that very few athletes of your caliber would have the ability to work with novices with as much understanding and patience as you do. Thank you!!

L Eigen