...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.
Sunday, January 29, 2012
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."
Wednesday, March 9, 2011
Successes, Challenges and Ideas to Move Forward
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!
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 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)
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