those hiking poles will come in handy! Thanks to CJ we have some new insights into hiking; keep your weight over your feet both going up and down, leave the little black shoes for another time and during the winter you can go places you can't get to in the summer. When talking about what gets her out and what keeps her motivated she said she has been hiking and skiing since she was three. That is so important is this day of video games and computers, if you have young children or access to young children as a grandparent, aunt, uncle, Big Brother, Big Sister, take those children outside and help them to love the outdoors and moving. It's easy to love the beautiful outdoors in Haines.
You might want to reread the the last few blogs to be ready for this week.
Please put the Luna Bar Film Fest and Silent Auction on your calendar for March 9th. It is a fundraiser for the Haines Cancer Travel Fund sponsored by WISEWOMAN and South East Alaska State Fair.
Wednesday, February 22, 2012
Sunday, February 12, 2012
"The best way to predict the future is to create it." ~ Peter Drucker
The book "brain rules" by John Medina includes "12 principles for Surviving and Thriving at Work, Home and School." . Rule #1: Exercise boosts brain power. We hear more and more about how activity helps us learn. Medina says "Aerobic exercise just twice a week halves your risk of general dementia. It cuts your risk of Alzheimer's by 60%." Jeanne talked about how our brains are plastic which refers to the plasticity or neuroplasticity, which is the ability of our brains to change with new experiences and to create new neuropathways so we can remember the new things we are learning.
The second book she talked about was "Drive: The Surprising Truth About What Motivates Us" by Daniel H. Pink. Pink talks about three elements that motivate us; autonomy, mastery, and purpose. Jeanne says autonomy is deciding what we want to do and with whom, mastery is finding something that is "just right" for us, "like Goldilocks", and purpose is something with a meaning to who we are in the big picture. She also talked about the theory of "flow" which is getting lost in something you enjoy.
Hope you all saw the "four tips for staying fit" also from the book "Drive" on the back of the handout: 1. Set your own intrinsic goals; 2. Ditch the treadmill, unless you really like treadmills; 3. keep mastery in mind as" getting better at something provides a great source of renewable energy"; and 4. reward yourself the right way with a "now that" reward. I hope you take some time to read it.
We are into week six, are your 12 week goals still where you want to go? Do you need to make some adjustments? How can the group help you?
The second book she talked about was "Drive: The Surprising Truth About What Motivates Us" by Daniel H. Pink. Pink talks about three elements that motivate us; autonomy, mastery, and purpose. Jeanne says autonomy is deciding what we want to do and with whom, mastery is finding something that is "just right" for us, "like Goldilocks", and purpose is something with a meaning to who we are in the big picture. She also talked about the theory of "flow" which is getting lost in something you enjoy.
Hope you all saw the "four tips for staying fit" also from the book "Drive" on the back of the handout: 1. Set your own intrinsic goals; 2. Ditch the treadmill, unless you really like treadmills; 3. keep mastery in mind as" getting better at something provides a great source of renewable energy"; and 4. reward yourself the right way with a "now that" reward. I hope you take some time to read it.
We are into week six, are your 12 week goals still where you want to go? Do you need to make some adjustments? How can the group help you?
Sunday, February 5, 2012
"Discipline....Who likes that word?"
Chorus taught us the three fundamental principles in Seibukan Jujutsu: Awareness, Assessment and Action. Awareness is being honest with yourself and looking at the situation you are in. Assessment is making a connection with what you know about yourself. Action is making a decision to change or accept your situation.
The Martial Arts Culture brings together people with a common goal and teaches an increased ability to meet the demands of life. Sometimes there is no escape but to fight back and this brings feeling of anger, fear and frustration.
I think these principles and culture can be said about "The Challenge" as well. We have come together with a common goal: to try to make some change in our lives. There is an awareness that we need to make a change. Have you been honest with yourself about what that changes needs to be and made the connection with what you know about yourself? Sometimes we come to awareness from something someone else may have said and we jump right to action. It is important to take the time to be honest and own that awareness before we can really take action. Look at your twelve week goals again and again and make sure they are what you want and if they are, set those weekly intentions to meet those goals. If not, take some time, rewrite the goals and again set those weekly intentions to get you where you want to go. Be honest, figure out what you really want and then go for it. You are investing 12 weeks, so make it worth your time.
The Dick Hotch Basketball Tournament is this weekend and WISEWOMAN is sponsoring a "Pack the Gym Red" Day on Saturday, 2/11. This is an "awareness to action campaign" to increase your knowledge of the #1 Killer; Heart Disease. If you come out on Saturday, 2/11, wear Red!
The Southeast Alaska State Fair & Well & Fit Community Council is partnering for the Winter Olympics on Saturday, February 18th, starting with a Community Skate at 10:00am (weather permitting), ski & sled races, softball and golf in the snow, and a Chili Cook Off. Put it on your calendar and watch for further details.
The Martial Arts Culture brings together people with a common goal and teaches an increased ability to meet the demands of life. Sometimes there is no escape but to fight back and this brings feeling of anger, fear and frustration.
I think these principles and culture can be said about "The Challenge" as well. We have come together with a common goal: to try to make some change in our lives. There is an awareness that we need to make a change. Have you been honest with yourself about what that changes needs to be and made the connection with what you know about yourself? Sometimes we come to awareness from something someone else may have said and we jump right to action. It is important to take the time to be honest and own that awareness before we can really take action. Look at your twelve week goals again and again and make sure they are what you want and if they are, set those weekly intentions to meet those goals. If not, take some time, rewrite the goals and again set those weekly intentions to get you where you want to go. Be honest, figure out what you really want and then go for it. You are investing 12 weeks, so make it worth your time.
The Dick Hotch Basketball Tournament is this weekend and WISEWOMAN is sponsoring a "Pack the Gym Red" Day on Saturday, 2/11. This is an "awareness to action campaign" to increase your knowledge of the #1 Killer; Heart Disease. If you come out on Saturday, 2/11, wear Red!
The Southeast Alaska State Fair & Well & Fit Community Council is partnering for the Winter Olympics on Saturday, February 18th, starting with a Community Skate at 10:00am (weather permitting), ski & sled races, softball and golf in the snow, and a Chili Cook Off. Put it on your calendar and watch for further details.
Sunday, January 29, 2012
Don't brag on yourself....
...but do brag to yourself. Cheri says self talk is very powerful and remember when you do talk to yourself to reinforce the positive.
You can find that recipe for the dehydrated cookies Cheri brought in at rawfoodist.net or there are several good books at the library if you want to learn more.
I have been reading about the Six Word Memoir or your life story in six words. Your challenge this week is to bring your Six Word Memoir to class to share. My first attempt is "WISEWOMAN nurse on journey to health." Give it a try.
You can find that recipe for the dehydrated cookies Cheri brought in at rawfoodist.net or there are several good books at the library if you want to learn more.
I have been reading about the Six Word Memoir or your life story in six words. Your challenge this week is to bring your Six Word Memoir to class to share. My first attempt is "WISEWOMAN nurse on journey to health." Give it a try.
Sunday, January 15, 2012
Off to a Great Start
From your reports we are off to a great start. Sharing your successes and some of your barriers to reaching your weekly intentions with your team and the entire group was very inspirational.
A big THANK YOU to Greg Schlacter for helping with the fitness testing and teaching us about physical activity. The fitness testing was actually fun and informative and many people were surprised and happy with their results. It will be even more fun at the end of the challenge to see how much we have improved.
The current physical activity norms for our country are for 30 minutes of moderate intensity activity at least 5 days a week. We have asked you to commit to at least 20 minutes every day during the challenge, at a minimum. One of the biggest questions we hear is what in "moderate intensity"? Greg talked about "The Borg Category Rating Scale" of perceived exertion. "Your exertion rating provides a fairly good estimate of the actual heart rate during physical activity" (Borg, 1998) Greg explained that a rating between 12 to 14 is suggestive of moderate intensity. 6 is "no exertion at all" and "20 is maximal exertion". This is how hard you feel you are working thus it is a "relative" scale ~ meaning it is your own feeling of effort and exertion, not how it compares to other people's. So at "moderate intensity" we can somewhat carry on a conversation being able to say our name, but not our name and address, and if we can sing we need to step it up. Challenge yourself this week to check where you are on the scale and make the adjustments you need to improve your fitness.
The Well & Fit Community Council January Activity Event is a Snowshoe Hike up to Lilly Lake on Saturday, January 21st at 10:00am. The cost is $5, but if you bring a friend they go free! Snacks and drinks will be provided and Alaska Mountain Guides has donated some snowshoes if you don't have any. Put it on your calendar now as it will be an extra challenge next week and earn you extra points.
A big THANK YOU to Greg Schlacter for helping with the fitness testing and teaching us about physical activity. The fitness testing was actually fun and informative and many people were surprised and happy with their results. It will be even more fun at the end of the challenge to see how much we have improved.
The current physical activity norms for our country are for 30 minutes of moderate intensity activity at least 5 days a week. We have asked you to commit to at least 20 minutes every day during the challenge, at a minimum. One of the biggest questions we hear is what in "moderate intensity"? Greg talked about "The Borg Category Rating Scale" of perceived exertion. "Your exertion rating provides a fairly good estimate of the actual heart rate during physical activity" (Borg, 1998) Greg explained that a rating between 12 to 14 is suggestive of moderate intensity. 6 is "no exertion at all" and "20 is maximal exertion". This is how hard you feel you are working thus it is a "relative" scale ~ meaning it is your own feeling of effort and exertion, not how it compares to other people's. So at "moderate intensity" we can somewhat carry on a conversation being able to say our name, but not our name and address, and if we can sing we need to step it up. Challenge yourself this week to check where you are on the scale and make the adjustments you need to improve your fitness.
The Well & Fit Community Council January Activity Event is a Snowshoe Hike up to Lilly Lake on Saturday, January 21st at 10:00am. The cost is $5, but if you bring a friend they go free! Snacks and drinks will be provided and Alaska Mountain Guides has donated some snowshoes if you don't have any. Put it on your calendar now as it will be an extra challenge next week and earn you extra points.
Friday, January 6, 2012
Health Indicators Part 1
We had our kick off meeting last night Jan 5, 2012. I am excited to see a great mix of return participants and new comers. We spent our time outlining expectations, goal writing and establishing some initial health indicators.
And the results are…..
24 registered participants
2 males
22 females
Initial health indicators part 1:
Total weight 4275.2 lbs.
Average weight 178.1 lbs
Average American female weights 164lbs, male 191lbs
Blood Pressure
Normal: 120/80 – 11 of 24
Pre-hypertensive: >120/80 but less than 140/90 – 8 of 24
Hypertensive: 140/90 or greater – 5 of 24
Average BP for North America 127/77 pre-hypertension
BMI – Body Mass Index
Under weight: 18.5 or less - 2 of 24
Normal Weight 18.5 – 24.9 – 4 of 24
Overweight 25- 29.9 – 9 of 24
Obese greater than 30 – 9 of 24
Average American females at 5’3” and 164lbs = BMI of 29 overweight
Male 5’9.5” and 191lbs = BMI of 27.8 overweight
We already know Haines is above average but take a look at our numbers. As a group we fall right in line with the average American for being overweight. The blood pressure front demonstrates healthier than the average already but can we be even better?
Keep coming and follow the blog for Health Indicators part 2 including Cholesterol, Glucose and Fitness Testing.
Well&Fit Community Challenge: committing 12 weeks together to become better individuals!!
Monday, January 2, 2012
Next Challenge Begins Thursday 1/5/12 at 6:00 pm
Challenge begins Thursday, January 5, 6:00 pm at the Haines School Library. Come for the support and make the changes you would like to see in yourself. If you are considering joining the challenge, give some thought to what you would like to change. Do you want to run a marathon or keep up with the grandkids when they come to visit or garden for hours without you legs and back getting sore? Do you want to lose 10 lbs or learn to grow your own foods? Do you want to pick up that guitar again or learn to meditate? This challenge is about what you want to do.
By an Unknown Monk, in 1100 A.D., When I was a young man, I wanted to change the world. I found it was difficult to change the world, so I tried to change my nation. When I found I couldn't change the nation, I began to focus on my town. I couldn't change the town and as an older man, I tried to change my family. Now, as an old man, I realize the only thing I can change is myself, and suddenly I realize that if long ago I had changed myself, I could have made an impact on my family. My family and I could have made an impact on our town. Their impact could have changed the nation and I could indeed have changed the world."
By an Unknown Monk, in 1100 A.D., When I was a young man, I wanted to change the world. I found it was difficult to change the world, so I tried to change my nation. When I found I couldn't change the nation, I began to focus on my town. I couldn't change the town and as an older man, I tried to change my family. Now, as an old man, I realize the only thing I can change is myself, and suddenly I realize that if long ago I had changed myself, I could have made an impact on my family. My family and I could have made an impact on our town. Their impact could have changed the nation and I could indeed have changed the world."
Subscribe to:
Posts (Atom)