Working together in groups was a good way for people to share their successes, challenges and then brain storm some ideas to move forward. Congratulations to everyone for doing well. Sometimes we feel stuck and don't even realize how we have moved forward until given the chance to share.
Thanks Ron for taking the time to read the blog and comment every week and a big congratulations to you on reaching and exceeding your personal growth goal. Ron's goal was to learn three new songs on his guitar. He is now up to about six new songs, getting his fingers back in shape and playing once a week with a friend at HAL. Vince reports that the residents talk non-stop about how much they enjoy the music. More successes reported: Better choices when shopping, getting salt off the table, decreasing sugar and soda pop, eating better, "keeping what I don't want out of the house," tracking food helpful and weight loss.
The challenges include two things we don't have much control over; the cold weather we have experienced over the past couple weeks and illness. Hopefully we are on an upswing from both of those two now. Other challenges were trouble writing weekly goals and exercising on a consistent schedule.
And last we had a good discussion on how to move forward and overcome those challenges: Get plenty of sleep, try to find an exercise buddy, schedule your exercise time like an appointment, reward yourself and if having trouble with one goal change it up and work on something else for a week. An example of that was if you have a shoulder injury, work on a personal growth goal, giving the shoulder time to heal up.
Looking forward to Nutrition next!
Wednesday, March 9, 2011
Wednesday, March 2, 2011
Hiking with Anne
Ever wonder where you'd end up if you took your dog for a walk and never once pulled back on the leash? ~Robert Brault
Anne Boyce was in last week and shared her love for hiking, for which we thank her. I have since written to James at the www.hainesak.com website and he has changed the snow and ice report to now include trails. So when you are out hiking and want to report the wonder that you have seen let James know and he will post it for you. Then keep an eye on that site next time you are wondering where to go to hike.
Annie was nice enough to bring in some of her equipment so we could see what she uses. A big thank you to Dan Egolf at Alaska Backcountry Outfitter for the donation of walking poles for our weekly prize drawing and also for sending some additional equipment along so we could see what is available right here in Haines.
Annie shared these tips:
1. Don’t wear cotton
2. Dress in layers
3. Tell someone where you are going and when you expect to return
4. You don’t have to go to the top of the mountain to enjoy the hike
5. The weather is different in the woods or on the mountain than in town
6. Borrow a friend’s dog if you don’t have one of your own
Anne Boyce was in last week and shared her love for hiking, for which we thank her. I have since written to James at the www.hainesak.com website and he has changed the snow and ice report to now include trails. So when you are out hiking and want to report the wonder that you have seen let James know and he will post it for you. Then keep an eye on that site next time you are wondering where to go to hike.
Annie was nice enough to bring in some of her equipment so we could see what she uses. A big thank you to Dan Egolf at Alaska Backcountry Outfitter for the donation of walking poles for our weekly prize drawing and also for sending some additional equipment along so we could see what is available right here in Haines.
Annie shared these tips:
1. Don’t wear cotton
2. Dress in layers
3. Tell someone where you are going and when you expect to return
4. You don’t have to go to the top of the mountain to enjoy the hike
5. The weather is different in the woods or on the mountain than in town
6. Borrow a friend’s dog if you don’t have one of your own
Monday, February 21, 2011
Growing Food and Practicing Yoga
"Nurturing Ourselves Mentally, Spiritually, and Physically..." is what the Well&Fit Community Challenge is all about.
This is also what the practice of yoga is all about. According to the Yoga Journal Mandy Ramsey, SEARHC's Community Wellness Advocate and Yogini, shared with us.
Yoga is referred to as a practice, I have always appreciated this. Meaning something that you systematically do, preferably daily, in order to become proficient. I believe the act of Wellness and Fitness also needs to be a practice in our lives.
Mardell Gunn, local master gardener, shared some fantastic seedlings about growing our own food. A practice she has adopted for a "sense of rightness".
1. Choose seeds made for a short growing season.
2. Catalogs - Pinetree, Seeds of change, Johnnies
3. Look for heirloom and organic, no hybrids if you want to keep your seeds for the next season.
4. Pick crops for your region
5. Use starts that are healthy and not root bound
6. Give starts plenty of space and light
7. Pay attention to the growing season - don't be surprised if you see an Aug stall out.
8. To avoid mold plant large leafys in spaces with good air flow
9. Root cellars can work great for long term storage - keep at 38-40 degrees and make sure to ventilate
10. Don't be a slave to your plants - try a drip system i.e. "drip works" and utilize easy compost techniques
11. Learn from your friends/neighbors who are succeeding
What do you practice, currently, for a "feeling of rightness"? (Living right, in balance and taking care of yourself)
This is also what the practice of yoga is all about. According to the Yoga Journal Mandy Ramsey, SEARHC's Community Wellness Advocate and Yogini, shared with us.
Yoga is referred to as a practice, I have always appreciated this. Meaning something that you systematically do, preferably daily, in order to become proficient. I believe the act of Wellness and Fitness also needs to be a practice in our lives.
Mardell Gunn, local master gardener, shared some fantastic seedlings about growing our own food. A practice she has adopted for a "sense of rightness".
1. Choose seeds made for a short growing season.
2. Catalogs - Pinetree, Seeds of change, Johnnies
3. Look for heirloom and organic, no hybrids if you want to keep your seeds for the next season.
4. Pick crops for your region
5. Use starts that are healthy and not root bound
6. Give starts plenty of space and light
7. Pay attention to the growing season - don't be surprised if you see an Aug stall out.
8. To avoid mold plant large leafys in spaces with good air flow
9. Root cellars can work great for long term storage - keep at 38-40 degrees and make sure to ventilate
10. Don't be a slave to your plants - try a drip system i.e. "drip works" and utilize easy compost techniques
11. Learn from your friends/neighbors who are succeeding
What do you practice, currently, for a "feeling of rightness"? (Living right, in balance and taking care of yourself)
Saturday, February 12, 2011
Progress Report
Well&Fit Community Challenge 2011 Progress Report Results
of 16 respondents
On track to reach 12 week goals
Nutrition: 43%
Physical Activity: 56%
Personal Growth: 50%
56% have lost weight
Total pounds lost as reported 47.1
50% have changed exercise routine
75% have changed nutritional behaviors
75% are keeping a journal
356 total days exercised
56% feel different about self
You guys are doing great stuff here!!!
Remember if you are not on track come talk to us, let us help get you there.
Some mentioned their 12 week goals have changed since the beginning. That happens and demonstrates growth. Rewrite them using the SMART goal principle to keep you reaching for that next point.
of 16 respondents
On track to reach 12 week goals
Nutrition: 43%
Physical Activity: 56%
Personal Growth: 50%
56% have lost weight
Total pounds lost as reported 47.1
50% have changed exercise routine
75% have changed nutritional behaviors
75% are keeping a journal
356 total days exercised
56% feel different about self
You guys are doing great stuff here!!!
Remember if you are not on track come talk to us, let us help get you there.
Some mentioned their 12 week goals have changed since the beginning. That happens and demonstrates growth. Rewrite them using the SMART goal principle to keep you reaching for that next point.
Exercise 101
A review from 2/10/11
Why?
Health maintenance, disease prevention, athletic performance, fitness, functional improvement, social, interact with nature, stress release, aesthetics.
This list can go on much further.
Exercise Types
Cardiovascular
Anaerobic: without air – short lasting, high intensity, where your body’s demand for oxygen exceeds the oxygen supply available.
Benefits:
♣ develop stronger muscles
♣ improve your ability to provide oxygen to your working muscles at a higher intensity
♣ improved endurance and resistance to fatigue
Aerobic: with oxygen – any activity that requires the use of large muscle groups, can be maintained continuously, and is rhythmical in nature.
Benefits:
♣ reduces body fat
♣ decreases resting blood pressure
♣ increases HDL cholesterol (this is the good stuff)
♣ decreases total cholesterol
♣ improves glucose tolerance and reduces insulin resistance
♣ decreased symptoms of anxiety and depression
♣ improves heart and lung function
♣ lowers resting heart rate
♣….and so much more
Resistance training
aka strength training- the process of adding resistance to your muscular skeletal system while performing a task.
Benefits:
♣ increases the size and strength of muscle fibers
♣ increases the strength of tendons, ligaments and bones
♣ increases metabolism
♣ decreases risk of injury
♣ decreases joint and muscle pain
Sad fact: without strength training, muscle size and strength will decline with age. An inactive person losses half a pound of muscle every year after age 20. After age 60 this rate increases to one full pound per year.
Flexibility
the ability to move muscle groups and joints through a particular range of motion
can be static or dynamic in nature
Benefits:
♣ reduces muscle tension
♣ increased joint range of motion
♣ improved posture
♣ enhanced coordination
♣ enhanced performance in life and athletics
♣ injury prevention
Dr. Hartman’s
Exercise 101 daily Rx
To get the most out of your time, try this basic exercise routine most days of the week.
Flexibility: 3 sun salutations (yoga moves)
Cardiovascular: 20-30 min that involves at least 5 min of bursts into your anaerobic zone. This can be done through increased speed or increased resistance like hill climbing. Always begin with at least a 5 min warm up and end with a 5 min cool down.
Resistance Training: Push-up regular or modified 15-30 repetitions
Squat or lunge with weight added 15-30 repetitions
Plank 15-90 seconds
Flexibility: 3 sun salutations (holding a little longer than the first time through)
HAVE FUN!!!
Why?
Health maintenance, disease prevention, athletic performance, fitness, functional improvement, social, interact with nature, stress release, aesthetics.
This list can go on much further.
Exercise Types
Cardiovascular
Anaerobic: without air – short lasting, high intensity, where your body’s demand for oxygen exceeds the oxygen supply available.
Benefits:
♣ develop stronger muscles
♣ improve your ability to provide oxygen to your working muscles at a higher intensity
♣ improved endurance and resistance to fatigue
Aerobic: with oxygen – any activity that requires the use of large muscle groups, can be maintained continuously, and is rhythmical in nature.
Benefits:
♣ reduces body fat
♣ decreases resting blood pressure
♣ increases HDL cholesterol (this is the good stuff)
♣ decreases total cholesterol
♣ improves glucose tolerance and reduces insulin resistance
♣ decreased symptoms of anxiety and depression
♣ improves heart and lung function
♣ lowers resting heart rate
♣….and so much more
Resistance training
aka strength training- the process of adding resistance to your muscular skeletal system while performing a task.
Benefits:
♣ increases the size and strength of muscle fibers
♣ increases the strength of tendons, ligaments and bones
♣ increases metabolism
♣ decreases risk of injury
♣ decreases joint and muscle pain
Sad fact: without strength training, muscle size and strength will decline with age. An inactive person losses half a pound of muscle every year after age 20. After age 60 this rate increases to one full pound per year.
Flexibility
the ability to move muscle groups and joints through a particular range of motion
can be static or dynamic in nature
Benefits:
♣ reduces muscle tension
♣ increased joint range of motion
♣ improved posture
♣ enhanced coordination
♣ enhanced performance in life and athletics
♣ injury prevention
Dr. Hartman’s
Exercise 101 daily Rx
To get the most out of your time, try this basic exercise routine most days of the week.
Flexibility: 3 sun salutations (yoga moves)
Cardiovascular: 20-30 min that involves at least 5 min of bursts into your anaerobic zone. This can be done through increased speed or increased resistance like hill climbing. Always begin with at least a 5 min warm up and end with a 5 min cool down.
Resistance Training: Push-up regular or modified 15-30 repetitions
Squat or lunge with weight added 15-30 repetitions
Plank 15-90 seconds
Flexibility: 3 sun salutations (holding a little longer than the first time through)
HAVE FUN!!!
Motivation can be found all around
....If you are open to it.
START
START: SOMETHING
STOP: WORRYING
START: LIVING
STOP: WAITING
START: TALKING
STOP: TEXTING
START: EXERCISING
STOP: DIETING
START: TRAILS
STOP: TREADMILLS
START: NOW
STOP: PROCRASTINATING
START: BREATHING
STOP: SMOKING
START: DOING
STOP: PLANNING
START: SIMPLE
STOP: COMPLICATED
START, JUST START
By: Missy Park Founder of title nine - printed in the spring 2011 catalog
What will you START this week?
Monday, February 7, 2011
You Are What You Think...
...You Choose How You Feel
Reactions, beliefs, emotions and attitude are all based on internal thoughts. These internal thoughts are driven by feedback from friends, parents, teachers, society and self.
Our self image and world image are built from the blending of these influences. Attitude becomes a habit that can be changed if we choose to.
Cheri Hutchins RN gave us a brief look at one way of changing our internal dialogue through self hypnosis. No, this does not mean you are going to trick yourself into running around a stage making zoo noises.
Actually, hypnosis is simply a highly focused attention. This cognitive capacity can create relaxation and a heightened state of imagination. During this heightened state you can imprint on yourself; the self you choose to be.
Try thinking of these three keys to creating a positive sense of self: Commitment, Control, and Challenge.
1. Make a Commitment to: Be positive. Dream of success. Be enthusiastic
2. Facilitate Control by: Maintaining focus. Setting goals. Learning to relax. Celebrating successes. Being honest with yourself.
3. Except the Challenge with: Courage. Consideration of other perspectives. Questions. Enthusiasm for the opportunity to grow and change.
Remember when you practice self hypnosis:
1) find a quite place 2) use music to set the mood 3) get comfortable 4) breath deeply 5) use conscious thought to create a positive message 6) be aware of the physiological response (the lemon response).
Keep it simple with a positive mantra.
My favorite from Cheri, "every day in every way I am better and better."
And so are you.
Saturday, January 22, 2011
On our way to success
What a beautiful day we had today, my favorite, warm and snowy. My intention was to have a blog posted on Friday and I was close. Time sure does fly and it is so precious.
From cutting out the pop to piano practice, it was nice to hear all the success stories at our meeting this week and it sounds like many of you are making progress towards your goals. Kim reports that the group has lost 23 pounds to date and I heard many stories of increased physical activity.
I hope the review of the 12 weeks goals and weekly intention made them a little clearer. We are asking that you actually write a daily intention, that will move you closer to your 12 week goal. You can then earn one point for each day you complete your intention for a maximum of seven points a week. These intentions are building blocks to your 12 week goals and hopefully you can continue to incorporate them into your lifestyle or make a habit of them. I am going to post the example we reviewed along with the challenge expectations. Please spend a little time with the example and we can answer any additional questions you have.
Well & Fit Community Challenge Expectations
v Attend class
v Write 12 week SMART goals with weekly intentions ~ you get one point for your intentions each day (7 points available each week). Weekly intentions include & build on previous intention.
v EXAMPLE:
v SMART Goal ~ Nutrition: I will eat 5 servings of fruits and vegetables every day.
§ Activity: I will walk three miles in under 1 hour 6 days a week.
§ Personal Growth: I will journal 3 things I am grateful for every day
v INTENTION ~
§ Week One I will eat one piece of fruit with breakfast this week
§ Week Two I will eat one vegetable with lunch every day
§ Week Three I will walk for 25 minutes every day this week
§ Week Four I will journal one thing I am grateful for each day.
§ Week Five I will eat one vegetable for dinner every day
§ Week Six I will walk at least 1 ½ miles every day this week.
§ Week Seven I will eat one piece of fruit for afternoon snack daily
§ Week Eight I will journal two things I am grateful for each day.
§ Week Nine I will walk 2 miles every day this week
§ Week Ten I will journal three things I am grateful for each day
§ Week Eleven I will eat two vegetables for dinner every day
§ Week Twelve I will walk 3 miles every day this week
v Keep some type of food tracker or journal ~ daily.
v Be active at least 20 consecutive minutes daily.
v Read the blog at www.hainesak.com, (under local blogs) and comment ~ this will earn you one extra ticket for the weekly drawing.
There were a couple of questions I did not feel were answered very clearly, so I would like to take the time to clear them up. Look down at the previous blogs and on November 9th you will find more information about the Rate of Perceived Exertion. Your rating of perceived exertion is an individual way to gauge your exercise intensity. It can help you improve your cardiovascular health and keeps you within a safe range. So get a little breathless when you are out moving around.
The second question is the “fitness test”. Remember to wear comfortable clothes you will “get down” in ~ well that is ~ "get down on the floor in" and wear some walking shoe.
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