"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)
Monday, February 21, 2011
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.
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