Health Infusion

Diabetes Is The #7 Killer In Our Nation: Are you informed?

2011-10-31T12:33:00.000-07:00

Diabetes runs in my family. My father has Type II-turned-into-Type I, which means that if he started with Type I, his body never produced insulin in the first place. But he started with Type II, did not watch his diet and his insulin went from producing to non-producing over the years. Every day, at least three times a day, he pricks his finger to test his blood sugar levels. We chart it in a book, because he could easily slide into a diabetic coma if we don't track his numbers. It is expensive for the testing supplies and I know that my dad just thinks it is highly annoying to do, even though the testing is what helps keep him at a 'normal' level of blood sugar and essentially, alive and kicking.

Diabetes, according to the CDC, is the #7 killer in the U.S. and one of the leading causes of high insurance costs for companies across the nation. The statistics are staggering on how one disease is affecting our health care system and our overall health. The main cause of diabetes is obesity and being overweight.

Diabetes Is Killing Our Nation

Currently, 65% of US adults age 20 years and older are overweight and 31% are obese.
Being overweight dramatically increases the likelihood of having at least 1 chronic disease, including type 2 diabetes.
1 out of 3 babies born in 2000 will develop diabetes.
If trends continue, we may see the first generation that will have a shorter life expectancy than their parents.

Every day in the United States, diabetes causes an

estimated:

225 amputations.
117 people to start therapy for end-stage kidney disease.
33 to 66 people to lose their eyesight.

During the past 20 years, there has been a dramatic

increase in obesity in the United States:

Today, more than 66% of adults are either overweight or obese.
This trend is expected to increase as our nation grows older and larger.
As the number of obese Americans increases, so does their risk for chronic diseases like diabetes.

The statistics on how our healthcare system is overloaded with the costs of obesity and diabetes is staggering:

Diabetes Is Killing Our Healthcare System

Diabetes is debilitating to our health and economy:

Diabetes is a major risk factor for developing cardiovascular disease.
This chronic disease costs our healthcare system $174 billion per year.
Roughly $116 billion go toward direct medical costs such as care and treatment.
About $58 billion is due to indirect costs such as lost days at work and disability.
In America, our healthcare system benefits from treating the many complications of chronic diseases like diabetes—not from controlling them.
The human cost of an amputation is traumatic. It is also expensive. Such a procedure can cost more than $30,000.
Insurers tend to cover costly procedures like amputations.
Insurers are less likely to pay $150 for a visit to the podiatrist. This visit could prevent foot–related ailments of diabetes.

It is not uncommon for people with diabetes to experience

problems getting services reimbursed that help manage their

disease. An example is nutritional counseling. This service

might cost as little as $75. Insurers will cover more serious

complications of the disease, such as $315 for a single

dialysis session.

(Statistics provided by http://www.forahealthieramerica.com/ds/staggering-costs-of-diabetes.html)

I wanted to post these statistics to show how much we put into REACTIVE services-the services we pay for when we get sick, opposed to PREVENTATIVE services that we should invest into so we aren't stuck with high health costs.

The irony to the blog is that I am posting it on Halloween, one of the leading 'candy-eating' days during the year. The sugar spike that comes with eating all of that candy can be detrimental to many who aren't aware that they have the disease. Everything in moderation is a good rule-of-thumb when Halloween candy is available to munch on.

I wish I knew more about this when my father was diagnosed with Diabetes. It has been an ugly disease to work with and it affects his every day living. If posting this blog can help one person to help in prevention to themselves or someone they love, then it is worth it the time writing it.

Emotions: How Do YOU Handle Them?

2011-10-25T14:07:00.000-07:00

Emotions are something I haven't really addressed here on Health Infusion. When I think of wellness and health, main topics that pop up first are fitness, nutrition, well-being, mental health...but emotional health is a vital part of being able to handle all of the above mentioned topics. In fact your emotional health is many times the driver in the car of wellness.

Emotions dictate essentially if your needs are or are not being met. If you are happy about your life, and you have warm fuzzies inside of you, that need is being met. If you are lonely or sad, the need to connect with others is not being satisfied.

Our feelings are our emotional needs being expressed. Our facial 'expressions' is one way of how we communicate with one another. Just watching a person's face can tell you volumes of how they are feeling: joy, pain, anger, frustration, grief, surprise.

Body language is another way to show our emotional needs.
If a person is joyful, their body language is usually very open

and inviting. If one is experiencing grief or sorrow, their body is usually closed, arms crossed in front of them, they are hiding their facing and curling into a ball.

Emotions and feelings facilitate the need for respect, acceptance and understanding, basic needs for all human beings. How frustrating is it when trying to hold an important conversation, expressing how you feel about something, and the person you are talking to doesn't emote any expressions indicating how they are feeling? You feel disrespected, misunderstood, or possibly pushed away because they are not, or will not, accept what you are trying to convey.

Emotions are what connect people together. Feelings unite us. When you feel the same as another, there is a compatibility, and understanding that someone cares. You may feel loved.

So how do YOU handle your emotions?

We all know individuals who fill both sides of the emotional spectrum when it comes to handling them. Some people internalize their feelings and don't show any emotion at all. Others fly off the handle at the mention of anything that can be considered emotional-an accident, death, relationship breakup, etc. Where do you lie and how do you deal with it?

Do you ask yourself how you feel about something? Is the feeling healthy and is it how you want to feel? Maybe by consciously 'checking in' on your emotions, you could handle a situation better, talk with a friend in a healthier frame of mind, or stop yourself from overreacting.

Emotions are a powerful tool that really control the underlying side of why we do what we do in our lives. So take the time to check into your emotional being and ask yourself if you handle your emotions in the healthiest way possible. You might discover something about yourself you didn't know-that you can make positive changes for you and others through your exploration. Now get to feeling emotionally healthy! :-)

What's the Connection Between Mind and Body?

2011-10-21T09:56:00.000-07:00

There is an Indian Belief that everyone is in a house of four rooms: A

physical, a mental, an emotional and a spiritual. Most of us tend to live in

one room most of the time, but unless we go into every room everyday,

even if only to keep it aired, we are not complete.

~Rumer Godden (House of Four Rooms)

I've been on a mindful journey lately. I have always been a physical being, and being an expert in health and wellness is a reflection of that. But as I've lived my life, I've learned how important it is to not only keep your body healthy, but to work on the mind as well.

So today I went on a jog/hike up in the hills near my home. I know for me, to think clearly, I need to move. And when I move, I tend not to think about the day-to-day chores that need to be accomplished, but about the things I am grateful for and what and who I want to be as I 'grow up'.

One of the things I want to understand is the full connection between Mind and Body.

I had a friend let me borrow 'The Secret' to watch and one of the golden nuggets I gleaned from it was this quote from Bob Proctor, a philospher, summarizing the video:

"Mind is movement and your body is a manifestation of that movement."

I LOVE THIS.

I've always viewed the body as a machine, being controlled by the brain through neuromuscular pulses running down our muscles to make them move the way we want them to move in a voluntary manner. The brain was just the signal outputter, but the body was the actual movement.

But to view the brain as the MOVEMENT ITSELF fascinates me. Our thoughts-conscious and subconcious, creates energy to make us move. And that is done through our thinking processes where we only use 5-10% of our brains.

IMAGINE potentially using all of our brain power in the quest to move the way we want to move. What would we be able to accomplish? How fast could we run? How strong could we be?How high could we fly? :-)

There have been studies done where athletes were hooked to brain wave measurement machines and they were asked to go through a workout of their specific sport mindfully. Scientists found that the same muscle fibers fired in the same sequence through visualization as well as through their physical movement. INCREDIBLE.

So as you start your workouts, start with visualizing what you see yourself doing, how hard you will be working, what the results will be when you finish.

And this visualization can be applicable to any aspect in your life. Your home, your work, your family-the sky's the limit!

So as you enter this weekend, be sure to mentally see what you can physically do. There just is no greater connection to be able to achieve your goals. Go for it! You can do it! :-)

Personal Musings From A Corporate Personal Trainer...

2011-10-10T11:45:00.000-07:00

I have been in the health and fitness industry for over 21 years now and it has been a wild ride (which is really amazing since I'm only 29.....Yeah, right!). I love that I have never tired of its changing tides and am continually inspired by it. I was a trainer before certifications were required and also taught group fitness classes for over 17 years. It is a constant learning environment where every person you train or connect with teaches you something new. I have seen this industry change drastically in the last two decades, especially in the stereotyping of it.

Training has evolved from just 'getting a client in shape' to specialized fields in Sports Specific training, Weight Loss and Management, Functional Motion, Post Rehabilitation, Senior programs, Children's programs, working hand-in-hand with Physical Therapists, Occupational Therapists, and Doctors, and training employees through Corporate Wellness, just to name a few.

So WHY am I telling you all this?

Because this is what I am passionate about. I am a corporate wellness specialist because of my years of training. I love what I do. I love the material, the people I work with and the companies who hire me to increase their employee's level of wellness. I feel so blessed to find my niche in this field and am lately feeling inspired to grow this niche in my local community in Spokane, WA, as well as nationally.

If you read this today, give a shout of thanks to your support systems in your life for what you have and for the job you perform. Hopefully you are as passionate as I am about what you do.

I am writing my musings today, in the role of a personal trainer, in hopes of inspiring you to follow your passion and take care of your health. If you don't have your health, you don't have much else.

If your company needs some healthy infusion of inspiration and wellness, I'm your gal. Contact me.

live with intention.
walk to the edge.
listen hard.
practice wellness.
play with abandon.
laugh.
choose with no regret.
continue to learn.
appreciate your friends.
do what you love.
live as if this is all there is
~mary ann radmacher

~Merri Lou Franzella

Functional Training-The 'Core' of Core Exercise

2011-10-03T13:28:00.000-07:00

Functional Training is a term that has been thrown a bit haphazardly into the athletic arena. Maybe you have heard of it at your physical therapist's office, or read about it in a fitness magazine. It is a term that can be used in different settings, from rehabilitation to high-level sports-specific conditioning.
But the essence of functional training is to train your 'core'. It is the 'core' of core exercise.

The definition of functional training (FT) is long and diverse, so here is a summary:

FT is using specific motions of the body, keeping feet on the ground (ground forces), moving in multi-planes of motion, practicing balance, proprioception, and stability, often while on an unstable surface. This means controlling and directing our body mass on its own, with no machines to help or hang on to.

A great example of a FT motion would be a free squat. A squat is a motion that we use many times per day and probably don't even know we are using it. How many times a day do you get up and sit down in a chair? If you do not use any hands to sit down squarely or get up, you are squatting. This is considered a 'daily living activity' (DLA's). By not using any stabilizing external objects (i.e., handles, chair arms, desks), your core has to stabilize to perform the motion.

If you use unstable surfaces or equipment, that can also assist in helping with a free squat. Here is a link with some great examples: http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/

Other types of functional motion for strengthening your core include lunges, push ups and planks. These are essential building blocks for your exercise regimen.

By performing these functional motions, your core strength, balance and proprioception will improve with practice.

If you have any further questions, please leave a comment and I would be happy to answer them for you. Now go strengthen that core and get your Wellness on!

Is It Almost Here? Winter Sport Season! Are You Conditioned For It?

2011-09-26T11:07:00.001-07:00

September is one of my favorite times of year. It is a month that is transitional for many people when it comes to their exercise routines. With September, comes the change of seasons, sometimes staying warm, (an 'Indian' summer) until the very end, or it can a bring on the chill of Autumn in the turn of just a couple days.

With the turning of the seasons comes the change up of workout routines. If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season. Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.

In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).
http://www.nsca-lift.org/perform/articles/03015.pdf

She has put together some effective, specific exercises for your winter sport activities. This is a great article to print out and put on your fridge for further reference.

If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.

Now go get your wellness on and start your conditioning! :-)

The Seven Sins of Becoming Overweight

2011-09-19T09:11:00.000-07:00

Most people who pack on extra pounds didn't get there overnight. It usually takes years of unhealthy habits which can be hard to overcome. Here are seven common bad habits (sins) that can contribute to weight gain and what you can do to avoid them:

1. They don't exercise regularly.

The general recommendation of trainers is a two to three cardio sessions per week of 20 to 45 minutes and two to three resistance training sessions per week of 30 to 45 minutes. Resistance training and weight bearing exercises will build muscle that help burn fat.

2. They eat most of their meals out.

"Restaurant portions are enormous and most of us were brought up to belong to the clean plate club," says LouAnn Frisch, a dietitian in Portland, Oregon. She says that Mexican and Chinese restaurants probably have the highest calorie meals, but if you must eat out: "Thai and Vietnamese foods are better. Pho soups and won-ton soups are great choices." [Pho, pronounced "fa," is a Vietnamese soup that's usually made with beef.]

3. They always eat a second portion.

"It really does take 20 minutes for your brain to catch up with your stomach. But most people consume high amounts of food in 20 minutes," says Frisch. She acknowledges that it's difficult to slow down, but suggests putting less food on your plate and skipping seconds.

4. They avoid even light activity.

The little things add up. Instead of sitting at your desk all day, take some breaks and walk around. Get outside and do a lap around your building. Stability balls are great to sit on and are made to fit behind a desk. Alternate between sitting on a ball and a chair during your work day. Stability balls naturally force you to sit up straight, which helps improve your posture, which in turn can burn more calories while you are sitting. Every little bit helps.

5. They never turn down sweets.

Frisch doesn't recommend cutting out sweets completely, just cutting down on them: "If you need chocolate, have some. Not a lot, just some. But savor it and be happy with a small portion."

6. They eat even when they're not hungry.

"Eating is a physiologically and psychologically satisfying, mood-altering experience. Most people eat, not because they are hungry, but for other reasons," says Frisch. Learn what triggers you to eat and healthier ways to reward yourself or brighten your mood.

7. They skip meals.

Researchers from the University of Massachusetts Medical School found that skipping meals can play a role in obesity. Eating fewer, larger meals may cause insulin to spike, which triggers hunger and could cause more blood sugar to be stored as fat. The study found that people who eat several, smaller meals were less likely to be obese. Overweight people may find it difficult initially to overcome their bad habits, but the results of better eating and exercise habits are very rewarding.

Sources:
American Cancer Society "Eating Patterns Linked to Obesity."
Louann Frisch RD, a Portland, Oregon dietitian who specializes in weight loss.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.

Health Infusion: Core Strength-Work That Middle!

2011-09-15T10:24:00.000-07:00

Health Infusion: Core Strength-Work That Middle!: Core Strength-an essential to perform in your workouts and imperative to efficient movement function. If your core isn't strong, injuries a...

Core Strength-Work That Middle!

2011-09-14T12:45:00.000-07:00

Core Strength-an essential to perform in your workouts and imperative to efficient movement function. If your core isn't strong, injuries are bound to occur, especially as the chain of movement is moved to your joints.

When referring to the 'core' the reference is not to the '6-pack' of abs that many people are driven to have, but more to the deep set of muscles that lie within the abdominals and the back. These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.

Why are these muscles so important to keep strengthened? Because they stabilize and provide balance to our daily living activities and beyond. From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.

There is some great equipment that can be used at home or the gym to work on your balance and strength. By using equipment that provides an unstable surface, your body on that equipment is forced to work against gravity and balance so it won't fall off. Some of my favorites pieces of equipment are (linked descriptions are attached):

Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards http://exercise.about.com/gi/o.htm?

Yoga and Pilates are also a great class to take for core strengthening.

Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches. Your benefit will be greater and your body happier!

The Down-Low on Running Injuries: What You Need To Know

2011-09-06T13:58:00.000-07:00

While summer is still here, it is a great time to get outside and run. But there are some important precautions you should take to help prevent injury.

#1) Buy GOOD SHOES. Protect your feet at all times with comfortable, supportive shoes.

#2) STRETCH. A bit of stretching (not overstretching) before and after a run will save a lot of foot and leg ache later on.

#3) PACE YOURSELF. Don't overdo it. Start with a comfortable pace and distance. Maybe 1/2 a mile to start for the first couple of times and then increase your distance gradually. Time yourself and see if there is an improvement on the distance ran. It's a fun way to track your progress.

NOW. If injuries do occur, there are some steps to take. In my research, I found a fantastic article put out by IDEA Health and Fitness Association which couldn't be better written.

Take a moment to read and use this great information. Here is the link: http://www.ideafit.com/fitness-library/understanding-running-injuries-fitness-handout There is a place to even download the PDF if you want to keep the information.

Go enjoy your run! :-)

Indoor Cycling Class Essentials

2011-08-30T09:28:00.000-07:00

Looking at taking a 'spinning' class? Great Idea! Spinning (a trademarked name, by the way) is an ideal choice for starting up a cardiovascular program indoors. It is a great way to jump start a morning routine, take a mental break from work in the noon hour or decompress in the evening with a cool down ride. If it's your first class, no worries! Arrive early, let the spin instructor know it is your first time and let them help you set up properly on the bike.

As with any new cardiovascular routine, it is important to check with your doctor to make sure that you are in good health to get started, as indoor cycling classes often climb in intensity. Most classes are usually taught in intervals, beginning with an easy spin, and gradually progressing to a higher intensity level.

Spinning classes are instructor-led which separates indoor cycling from riding a standard stationary bike. An effective spinning instructor will lead class rides as a team unit, and should be able to push you to set personal and class goals to become a more efficient rider and become fit at the same time.

Indoor Cycling - Burn Those Calories While Setting Your Pace

Feel the caloric burn! The average person will burn anywhere from 400 to 600 calories participating in a spinning class lasting approximately 45-50 minutes, depending on the resistance set on the bike and the intensity level the instructor and you have set for yourself.

Concerned about if you can keep up with the other participants in class? Nothing to be concerned about, as the class allows you to tailor the intensity specifically to your fitness level. Newbies are coached to begin at an easy level to ease into class format and learn to eventually move up in speed and resistance. Participants who are seasoned will usually push themselves to reach new goals.

Courtesy of Livestrong.com

Bike Positioning-Proper Adjustment and Using The Right Gear

Positioning your bike is imperative so as not to create injuries. Have your instructor help you you if you have questions.

1) Seating: Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.

2) Adjust your handlebars so they are a couple of notches above the height of the seat.

Be comfortable on the seat. What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour. Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.

One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well. Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.

The most important part of indoor cycling, it is FUN! Try something new and go for it! You won't be disappointed.

Be In The Swim-What's Your Swimming IQ?

2011-08-22T09:37:00.000-07:00

When it comes to exercise, there are essentially two elements that one works out in. Obviously, AIR (Duh!), but the other is water. And water is a whole different ballgame to exercise in. Your body has to adapt to temperature, buoyancy and the reality of pushing through a substance. To push through that water is what were affectionately call 'swimming'. Although, sometimes the way one strokes through the water isn't called that (can we say 'doggy paddle?) :-)

Swimming has been around a very long time, dating back to Egyptian times where clay tablets were found with figures performing the crawl stroke in 4000BC. Organized swimming started around the 1800's and was added to the modern Olympic Games in Athens in 1896.

The strokes of swimming have evolved greatly over the last 150 years. When swimming for time or distance, it is important to be pushing water, not air (in the form of bubbles) for maximum benefit. The way you move through the water efficiently is critical, especially when competing. The top strokes used in swimming are breaststroke, backstroke, butterfly and crawl (freestyle). The breaststroke and butterfly are more difficult to execute than the backstroke and crawl. One tip is to keep your fingers closed through any stroke so as to catch and push more water through for speed and efficiency. Another tip is when your hands enter the water on any of those strokes, so execute a slight S curve through the water-it has been shown to improve efficiency of propulsion.

Swimming is a highly effective way to burn calories, as well as build strength and endurance, especially cardiovascular endurance. "Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity." (http://www.medicinenet.com/swimming)

The really positive aspect to swimming is that it is low-impact on the joints, which is ideal for people who have arthritis or are in rehabilitation with an injury. Because of the ease on the joints, one can still build muscle mass and increase their cardiovascular endurance without the impact and stress on joints from exercising on land.

The best part is that swimming is what I call a 'lifetime' skill. It is a skill that is normally taught as a child and can be used until one reaches the age of 100 or more. In fact, there is a swimming category for 100-104-year-old age group in the United States Masters Swimming Program!

In conclusion, swimming is an amazing activity to add to a regimen of weight-bearing exercises. With such great benefits, get started today at your local athletic club or YMCA.

Athletic/Running Shoes: Do You Have The Right Shoe For You?

2011-08-15T08:11:00.000-07:00

Hi Everyone!

I don't know about you, but it is almost time for new athletic shoes with the summer winding down and the arrival of fall. There is a difference between an 'athletic' shoe and a 'running shoe'. An athletic shoe is made more for cross-training type of activities-gym workouts, aerobic classes, etc. A running shoe is specifically made for someone who wants to run distances of a few miles or more.

How stable and rigid your shoe is going to make a world of difference on how your feet will feel. There are three main points when checking out shoes (whether they are new or you have had them a while) to determine Motion Control and Anti-Pronation. (Pronation is when your foot strikes down through the heel and rolls through the big toe on your stride-every person strikes differently)

1) Torsional Rigidity

The best test to do for Torsional Rigidity is to twist the middle of the shoe back and forth. If it twists easily, the midfoot is worn out and it is time for a new shoe. It should not be able to flex in the middle.

2) Heel Counter Rigidity

How to test for a rigid/stiff heel counter is to grab the heel of your shoe right at the line of the foam ridge and squeeze. If it caves in, that is a 'soft' heel counter and shows that the shoe is worn and not supporting your foot. If it is rigid, the shoe is still great to use.

3) Flexion Stability

Flexion in your foot is how far your foot can stretch upward lifting your toes. In your shoes, if the toe of the shoe can flex back into the tongue, then the flexion in the midfoot in poor. There should be some flexion, but the shoe should still be a bit stiff for stability.

Also look at the bottom of your shoes to see how you wear down the rubber soles. If the nubs on the bottom are almost or worn flat, then it is time to get new sneakers.

I am also providing a link for a great video explaining the differences between running shoes and what to look for: http://www.youtube.com/watch?v=PYZavvHHJzA&feature=related.

I am happy to answer any questions you have! Enjoy your activities!

~Merri Lou Franzella
TransWellness

Shoe Talk: Three Types Of Running Shoes

2011-08-15T07:50:00.000-07:00

Jumpin' Jack Flash! Jump Ropes Rock!

2011-08-01T15:43:00.000-07:00

What conjures up in your mind when you hear "jump rope"? My first image is of my elementary school playground with a plastic beaded rope singsonging jump rope rhymes with friends. What we didn't know as kids was actually how healthy jump roping can be as an adult.

Some cool facts about jump ropes:

History researchers can date jump roping back to around 1600 B.C. where materials such as bamboo and vines were used;

*It is used frequently in martial arts and in sports conditioning;

*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);

*Jump roping is a highly effective form of cardiovascular exercise. It doesn't take too long to raise your heart rate into a training heart rate zone!

So now your interest in piqued, let's get you a rope and get started:
Q & A:

Q: How do I know how long the jump rope should be for my height?

A: When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits. That is a great way to make sure it the right length for you.

Q: How fast should I jump?

A: Jumping should be done in a rhythmic fashion. Skipping rope is when you jump twice in between rope rotations. Jumping rope is single jumps per rotation. Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):

The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen.

	BPM	Reference
Warm-up	140-150	Jump (Pointer Sisters)
Conditioning/Tricks	150-160	RocknRoll All Night (Kiss)
Interals/Speed Steps	190-200	Rock Around the Clock (Bill Haley & His Comets)
Cool Down	140-150	Jump (Pointer Sisters)

According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

30 minutes of jogging
2 sets of tennis singles
30 minutes of racquet and handball playing
720 yards of swimming
18 holes of golf www.jumpropeinstitute.com

Burn baby, Burn!
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.

Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.

Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength

Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)

The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)

Hard to Eat Healthy When There is Comfort Food Around...

2010-11-08T11:13:00.001-08:00

It's Monday, it's cold outside, the wind is blowing and all I want to do is curl up with a blanket, a hot cup of tea, a muffin and watch movies, or curl up in my warm bed with a good book.

All of this warm, fuzzy, don't-want-to-move very far behavior leads to other behaviors such as eating. And I don't mean eating chicken and rice and vegetables. I mean, meat and potatoes, pumpkin sweets, and creamy, hot drinks like cider and cocoa. Is there a way to avoid this?

I know one way to avoid this type of comfort food eating-start MOVING. Keep EXERCISING. Make a concerted effort to hit the gym or take a cold-weather hike. Hit a fitness class on your lunch break. Get the dog out for a brisk walk. I know, as a personal trainer, this time of year individuals want to hibernate. But the best thing you can do for yourself is just MOVE.

Many people suffer from Seasonal Affective Disorder (SAD). Symptoms include moodiness, feeling unenergetic and depressed, unmotivated and poor eating habits start showing up. All or some of these symptoms start showing usually around the beginning of Fall and last through the winter months. You can address this problem by using phototherapy (light therapy), psycho therapy, and talk to your doctor about possible anti-depressants.

The other positive way to stave off SAD is to change up your diet. There was some research done in Britain recently that showed people who consumed a diet high in sweets, fried food, processed meat and refined foods had a higher incidence of symptoms of depression.

So when you are reaching for the baked goods a little more often than you know what is good for you, change it to reaching for a piece of fruit. Keep your main meals rich in fish, lean white meat and vegetables. This not only helps with staving off oncoming depression, it will help healthwise by keeping your weight down, and long term prevention of diseases such as Alzheimer's and Parkinson's. I know it's hard, but really make a concerted effort to stay on track. Your body will thank you for it by Spring. :-)

Happy Monday!

~Merri Lou

It's Workout Wednesday! Cool Tips To Enhance Your Weight Training

2010-09-15T12:37:00.000-07:00

I love working out. It makes me happy. It increases my endorphin levels, clears my head, strengthens my muscles, and keeps me trim and fit (IF I don't indulge in too many food yum yums!)

An essential part of a well-rounded workout routine is weight training. And weight training can be very intimidating, especially if you haven't had any proper instruction i it. A person without proper instruction is actually pretty easy to spot.

Maybe you recognize this specific person at the gym:

They are watching people around them for ideas and proper form for lifting;
They are carrying around a magazine article or full magazine, trying out to copy what the pictures are showing;
They are walking around socializing more than working out;
They are watching themselves more in the mirror, posing or fixing their hair than working out;
They sit down on a bench with a couple of weights and do bicep curls and maybe a chest press because that is what they learned in high school and they consider that a full wight training routine.

If you recognize this person, then PLEASE deviate away from them and focus on what is important in weight training. 1) Safety, 2) Positioning, and 3) Efficient movement = Effectiveness.

Safety

Safety is first and foremost in most activities you do, whether cooking in a kitchen, or riding a bike-it doesn't matter. Safety in a gym is imperative to prevent injury to yourself and others around you.

And I have seen some crazy things in my twenty years that make me cringe on the safety aspect of weight training, so let's get the mainstays out of the way:

Follow the gym rules-They are there for a reason-Your Safety!

Don't run in the weight room.
Put your weights away so others don't trip on them or aren't able to lift your discarded weights because they are too heavy-clean up after yourself.
Bring a towel and a water bottle-Why? Because a towel can prevent you from catching germs that may be sitting on a bench or machine left by a previous person; and a water bottle so you keep hydrated and don't pass out. Sounds simple, but you would be surprised at how many people I have helped who have almost fainted during a workout because of a lack of hydration.
Clean the equipment before and after your workout-I clean before to wipe down anything that was left by someone who may not have wiped the machine down before me, and after, as courtesy for the next gym member to use it. Most workout facilties provide cleaning spray bottles and paper towels-use them!
Be aware of your surroundings-Love to jump rope? Don't do it so close to others that you will whip them with the rope, or using a kettlebell? Make sure you are not swinging it near someone's melon. No one wants to be knocked out by a kettle bell-Ouch!

Positioning

There are two things that will always enhance, progress or can hurt your exercise-Gravity and the angles that you perform your exercise in. So what I mean by positioning is this: Look at how your are sitting, standing, balancing, or kneeling. Gravity is always coming down on you, so your angle of your exercise position is going to be affected no matter what. So when sitting in a machine to do a chest press, on a free bench to perform a double-bicep curl, or any other seated exercise, you should always be seated at 90 degree angles. If the bench leans back, then keep it at 45 degree or 180 straight angles. Your back and core will thank you later. ;-)

When balancing on an unstable surface, such as a wobble board or Bosu Trainer, pretend you are a carrousel horse and have a pole directly through your middle top of your head and comes out straight between your legs. (Okay, you can chuckle here; nothing naughty here intended, people!). Keeping your joints soft and not locked out, and your pelvis tilted forward, and you imagine that pole staying straight through you, you will be able to squat and hold your balance in a better, safer position.

Efficient Movement=Effectiveness

Now that you are safe and positioned correctly, let's take a look at making your movements as efficient as possible. Efficiency comes with a few principles-Weight, Range of Motion (ROM), Speed and Resistance. All of these principles effect how proficient your weight training is. By apply these principles, your exercises will be more effective, which in turn creates strength, power, lean body mass, burns more calories most importantly, prevents injury.

Here is an example of how these principles are applied:

Joe is ready to perform a flat bench, free bar, chest press. He has a 45 lb bar above his head and is ready to pump out 12 repetitions.

He needs to add a sufficient amount of weight with plates to create enough resistance against gravity to make his muscles have to contract and work.

Once he finds a proportionate amount of weight, he lifts the bar directly over his chest (NOT over his shoulders! Biggest mistake most people make! In Kinesiology terms, it's called 'the nipple line') keeping his angle of his arms to his chest at 90 degrees and his feet flat with his knees bent at 90 degrees.

Next is ROM which should be a full ROM, lowering the bar at a comfortable speed all the way before touching the chest and contracting his abs and chest to help push straight up again, locking his elbows and keeping his wrists in alignment with his elbows. Another tip to this-always keep your thumbs around the bar-never go thumbless while pushing up-imagine if the bar slipped away from your hands-Ouch! Your thumb is the latch that keeps the bar in place. And the most important tip today: Remember to BREATHE-exhaling on the hardest part of the lift-the push. Add eleven more reps to that one and finish your set! :-)

Just in one exercise, all components are covered: Safety, Positioning, and Efficiency, as well as the principle to weight training-Weight, ROM, Speed and Resistance. And these are able to fit into any exercise you choose! If you keep this information in mind while working out, you workout routines will become much more effective, with greaters gains in strength and power, as well as loss of weight will be achieved faster.

Don't be afraid to make an investment in your health and safety. It is well worth it to hire a certified personal trainer to keep you on track with your fitness goals and to help you put these tips into practice. Best of Luck to all of you in your health and fitness goals!

And if you ever have any questions or comments, I would be happy to answer!

Happy Wednesday!

Yours In Health,

~Merri Lou

Mental Health Monday-Omega-3 Fatty Acids= Brain Power, Baby!

2010-09-13T14:07:00.000-07:00

It's Monday and time to promote some mental health. I've been doing some research on Omega-3 Fatty Acids through Fish Oil Supplements. I started taking them myself, to see if there is a difference in my focus and retention of information (a weak spot for me!). So let me enlighten you on some of the recent research I have found :

Where Do They Come From?

Omega-3 Fatty Acids are found in certain fish and seafood that includes, salmon, halibut, tuna, mackerel, lake trout, herring, sardines, algae, krill, and nut oils. They are considered an essential fatty acid, which means that they are essential for human health, but our bodies aren't able to produce them. We have to get them through eating food.

What Roles Does Omega-3's Play Specific To Our Brain Functions?

Omega-3's are crucial in human development. Pregnant women need to make sure they are supplementing properly for optimal growth of their fetuses. Check with your physician to make sure your prenatal vitamins have enough omega-3's in them. Fetuses short on omega-3 fatty acids during pregnancy are at risk for developing vision and nerve problems. Keep up on your omega-3's, mom's-to-be! :-)

Research has shown also that brain function relies heavily on those omega-3's, being that there is a high concentration of them in our noggins. This research has also shown that omega-3's can effect cognitive and behavioral functions-especially in the areas of Depression, ADHD, Bipolar Disorder and Schizophrenia.

Depression-Different results have been found with Depression. Several studies showed improvement of depression as an addition to prescribed antidepressants and other studies found no benefit at all. Remember, depression is a serious illness. Do not try to treat it on your own. See a qualified physician for help.

ADHD (Attention Deficit-Hyperactivity Disorder)-ADHD has also had some mixed study results. One study showed that in nearly 100 boys, those with lower levels of Omega-3 fatty acids had a higher incidence of behavioral and learning issues (this included poor sleep behaviors and tantrums) than boys with normal levels of Omega-3 fatty acids. There hasn't been any conclusive evidence yet that Omega-3's help improve some behavioral symptoms with or without prescribed stimulants. But, it doesn't hurt to add them in with this disorder. Check with your doctor for any contraindications if there are other medications taken along with the stimulant prescriptions.

Bipolar Disorder and Schizophrenia-There are mixed results with studies on Bipolar Disorder, Schizophrenia and Omega-3 fatty acids, as well. One study showed a 4 month improvement of less mood swings and relapses, but another study found that Omega-3's didn't help reduce symptoms significantly. However keeping up with your daily uptake would be a reasonable approach to a healthy supplemental regime.

Other Benefits

The American Heart Association (AHA) is a big proponent of Omega-3's and eating a balanced weekly diet of fish, and recommends eating fish at least two times a week. The AHA has found that these fatty acids help may reduce the risk of chronic disease such as heart disease, athritis and cancer, as well as reducing inflammation found in the body.

If you are experiencing symptoms of dry skin, brittle hair, fatigue, heart problems, poor memory, poor circulation, depression, or mood swings, this could be signs that you have a deficiency of Omega-3's. Remember to check with your doctor if one or more of these symptoms are happening.

So now that you are up on the latest info of Omega-3's, grab some supplements today and remember to add fatty fish to your weekly menu. And feel the power of the benefits!

Enjoy your Monday and make it a great day!

Yours In Health,

~Merri Lou

The Day After Labor Day-Forget January First! This is the REAL Starting Point!

2010-09-07T16:35:00.000-07:00

My kiddos started school today. I don't know who was more excited-them or me. The first day of school is always so great-no real homework right away, seeing friends you haven't seen in three months and just the newness of a fresh start of education. Kindof like a newly painted room. You walk in to a freshly painted room, and you get excited to see what it will look like once it is all decorated. :-)

I know that many of your children (and yourselves) started school a little earlier, but the day after Labor Day is full of the significance that it is the last long weekend until Thanksgiving break. It is truly the last day of summer.

I love this day. I look forward to having a true routine again. Knowing when to feed children, and when to schedule meetings, play time, gym time and bed time. It's a blessing! But, I LOVE summer! I love all that it entails under the sun. And I love the FREEDOM of summer, yet crave the routine that the day after Labor Day gives to all of us, when we are officially back to work and school.

The month of September has always in my life signified happy beginnings and heart-wrenching endings. So many life changes have happened to me in this month-and more are happening! More have happened in this month than any other, even January. January always feels like more of a continuation after a vacation-maybe because there isn't a seasonal change that goes along with it, unlike September. All I know, is that I am going to embrace all changes that come my way-good or bad, and I choose to make the bad changes become good ones.

So I say, embrace today. Embrace the rest of this week. Heck, embrace the entire month of September! Today, the day after Labor Day, can become a brand new start for you! Are you ready?

Happy September!

Yours In Health,

~Merri Lou

Infusing a Healthy, Positive Attitude Into Our Children

2010-09-02T11:48:00.000-07:00

It's time. School all over the nation is starting around this week. Parents have purchased school supplies, new school clothes, books and shoes to make sure their children are prepared to learn. But as parents, have we truly prepared them fully to be able to handle all school situations? Have we prepared them with a healthy, positive attitude toward others?

As parents, we set examples of all things we do and say for our children. We make efforts not to swear around them, or exhibit bad behavior of all forms. But by focusing on not setting bad examples, have we focused enough on really exhibiting good ones? What I mean by this is, have we truly shown them the "Golden Rule": "Do unto others as you would have do unto you?" "Treat others the way you would like to be treated?" Have we been good examples of showing kindness and compassion towards others? I believe this is the most important tool we can send our kids off to school with.

I was watching a segment on the news on how social media might be playing a big part on our kids' attitudes. It seems that there is this trend of narcissism that has arisen from kids becoming ultra-focused on themselves through media. And it does make sense. Hey, many of us have Facebook or MySpace accounts, where most information is delivered through "your" profile or account. Information desseminated through Twitter is usually about what "you" are doing or what is going on in "your" life. This is the example we have been setting for our kids that posting information solely about "you" is okay. It's all about 'them'. We are allowing them to form their attitudes through a very narcisstic means. 'Me, me, me' is what they are learning-not a very positive way to form healthy attitudes towards caring about one another. And of COURSE, there are posts over internet social sites where kid's provide information about how to help others through youth group, or charitable organizations-but it is a small percentage.

As a single parent, I strive extra hard to build a foundation of kindness, compassion and giving towards others for my kiddos. Sometimes there seems like there isn't always enough time or money to give, but that is when you go back to the teachings that tell us no matter how poor we are, we always have something to share with others. It might just be good information or a listening ear. But by instilling that positive value of caring, positive attitudes do emerge. This attitude stays with them for the rest of their lives.

Teach your children to be wise, strong and giving of themselves, to love people and enjoy being with them-this is their inner power. But remember, we as parents, show by example. Keep a healthy, positive attitude; show compassion; don't be afraid to give what you can-you will receive so much more by doing it. These are the essentials tools needed as the school year starts.

"If we do not plant knowledge when young, it will give us no shade when we are old." ~Lord Chesterfield

Happy School Year!

~Merri Lou

Jessica's "Daily Affirmation"

2010-09-01T19:44:00.000-07:00

I love this! Your positive affirmations for the coming day! :-) Hope you had a fabulous Hump Day! ~Merri Lou

Mental Health Monday-Self Revelations of An Overthinker

2010-08-30T07:56:00.000-07:00

"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." ~Alan Cohen

Last week was a really tough week. I have some serious stressors happening in my life that have been driving me CRAZY. They have been driving my crazy because I have let them drive me crazy in my head. What this means is that I OVERTHINK what is happening.

How many readers out there are or know overthinkers? You know this type: Smart, yet has to analyze every angle of every situation, problem or decision before acting upon it? Well, that is me-or WAS me.

I have been analytical most of my life. I think very mechanically naturally, so I like to look at things, break them apart and put them back together. And, in part as a defense mechanism, when something unexpected or stressful happens, I have to analyze every angle to understand the WHY of it.

Now, this is not necessarily a bad trait-in fact, I have always liked the fact that I can look at a problem, see both sides of the story, and make a informed decision from it. The problem manifested itself because I was overthinking EVERYTHING that came into my life. And this overthinking was preventing me from truly moving forward with my dreams and aspirations. It would lock up my decision-making process and prevent my decisions to just move forward naturally. For example, a decision about what to fix for breakfast for my two kids and myself would play in my head like this:

"Okay, eggs and toast sound great! But I only have six eggs left and that would be two eggs apiece and then I have to go to the grocery store because I won't have any eggs for tomorrow! Crap! When am I going to get to the grocery store!? I have so much to do today! And I didn't want to go until the end of the week! So if I plan to go to the grocery store maybe between work appointments today and run the eggs home and then leave again, then we will have eggs for tomorrow's breakfast. Will I have time to do that or will that make me late for my next appointment? I can't be late! Blah blah blah blah blah blah...and so on.... and so on.....

This type of overthinking will drive you to the funny farm wanting drugs, a strait jacket and a rubber room playing classical music.

This is where my self-revelation comes in. A friend of mine is a life-coach and he and I were talking about life and business. And I was prattling on about my financial situation and why it is the way it is and he stopped me and said, "Merri Lou, do you forgive people in your life?"
I stopped yapping, looked at him funny, thought about it seriously and answered, "Yes, yes I do." And then he said, "Do you ever forgive yourself?"

That statement hit me like a ton of bricks. I started crying. "No, I don't." So he said, "Start now. If you forgive yourself for the things you have done wrong, you don't have to overthink everything so hard about the stuff that you messed up or can't control the outcome. Just let life unfold the way it it meant to. SURRENDER to your inner voice, your inner being, the way your heart feels."

I cried on the way home that evening. And I verbally out loud in my car forgave myself for my mistakes I have made in the past. It was a true revelation for my head and nice to be reminded that not everything is meant to be analyzed and not to be so hard on myself for being human.

So my Mental Health Monday tip for today is this:

Your head doesn't have to do all of the work. Forgive yourself for the mistakes you have made, know that you can't control all outcomes and focus on all of the positives you have in your life and the positive situations. Be conscious of your thoughts and the manifestations that come from them. Have the courage to surrender to your inner being as part of your decision process. The freedom of the stress you feel will be unbelieveable.

In the last week, my stress levels have dropped significantly and my work has increased. New projects has been dreamed and are being implemented without overthinking that it could be too much to take on. It's not. My inner being tells me loudly that I am on the right track with my life. And I am listening.

Oh, and by the way, I was also told to think like my bank account has millions of dollars in it-I just choose the way I spend it. It can help manifest thoughts about bringing more money into your life. So I just want to share with you that I have $200 million dollars in my account right now. I'm DEFinitely not overthinking that! :-)

Make it an amazing Monday!

~Merri Lou

Workout Wednesday! Are You Motivated? No? Then Read On....

2010-08-25T11:39:00.000-07:00

Today is your day to workout. You know you need to. You haven't done anything in a week and your treadmill is now officially a clothes hanger. You don't have the urge whatsoever to throw on workout clothes and hit the gym, your bicycle for a ride, or your favorite walking/running path. You feel like sitting a bit longer at the computer checking Facebook, or emails, or procrastinating by watching the next TV show when you told yourself that you would leave after the the one you were watching ended.

Does this sound familiar?

Do these pics LOOK familiar?

*Do you watch your dog instead of taking them outside to run?*

*Do you use your treadmill for eating or sleeping?*

Where did your motivation go? What is stopping you from starting to exercise?

Procrastination
For every action there is a cause-a "trigger".

The four biggest triggers are excuses, habits, fears, and negative thoughts. These are the four big motivation stoppers. Think about WHY you procrastinate. Do you make excuses? Is there some bad, unhealthy habits that you need to stop and change to good ones? Do you rationalize everything? Are you fearful or intimidated by exercising? And do the words, 'can't', 'shouldn't', 'not', and other negatives overtake your good thoughts and intentions?

These triggers instantly produce behaviors and decisions that progress to daily and lifelong outcomes-these triggers are subconsciously accepted without being truly identified as a procrastination tool.

Dealing with these negative triggers can change your habits and thoughts, leading a healthier lifestyle. By creating motivation, you are able to set realistic goals and objectives.

Some types of motivation include:

Intrinsic Motivation-Having a true sense of obligation, personal benefit and enjoyment, and significance to what you want to achieve.

Extrinsic Motivation-Externally generated from people, objects, and your environment. You are extrinsically motivated when your task or activity benefits others, results in money and/or material possessions.

Reward-Created Motivation-Building high levels of motivation from earning rewards. The rewards need to be consistently reinforced and in close proximity to the actions you are rewarding to be successful and motivating.

Human Need Motivation- Our needs that include things such as connection with others, certainty, power, growth, significance and freedom.

Goal-Setting Motivation-This is critical in our lives to keep up moving forward towards better things.
To do this you can use the S.M.A.R.T. Principle:

S.pecific, A.djustable/A.ction-oriented, R.ealistic, and T.ime-based.

By using these principles, each time you set a goal, you are bound to achieve it!

Now back to your exercising.....are you feeling motivated yet? :-) Use these tips, change your ways, and like the old Nike slogan says, "Just Do It"!

Enjoy your Wednesday!

~Merri Lou

Happy Monday! Or Are You Really Happy...?

2010-08-23T09:07:00.000-07:00

It's Monday Morning, and I'm sipping on my coffee, contemplating this blog topic and contemplating my life happiness. Lately, on my own personal journey, I have been trying to get back to my 'happy place'. I hope each and everyone of you has a happy place. You know, that place inside and outside of you where your life properties are in alignment with the universe? Yes, THAT place! You are happy and harmonious in your family life, career, education, and your spiritual being. The place where you find balance in all that you do.

It can be devastating when there is an upset in your wheelbarrow of life ( a death in the family, a financial crisis, divorce, trauma) and your balance gets thrown more to one side of your wheelbarrow than the other. My visualization is this: If anyone of you has ever done yard work and has handled a wheelbarrow, you know that it is precarious on its single front wheel if the load of weeds, dirt and grass clippings is not balanced. I've tipped over that wheelbarrow before and dumped its contents. I get a bit mad when this happens and curse under my breath (Okay. I curse out loud-my neighbors love me!), but I put everything as best as I can back into the wheelbarrow, taking better care that the load is not too full or imbalanced. And then, when I am able to wheel it and dump it into my lawn bags, life is good again.

Eudamonic

Aristotle had it right back in the day. He wrote about happiness and what is called being Eudamonic ("Eu" = "good", "daimon" = "spirit" or "diety"). Eudamonic means to strive towards excellence and one's personal happiness based on their potential and unique talents. Aristotle considered this to be the noblest goal in a person's life.

Ancient Greek culture believed that each child at birth was blessed with a personal, special daimon (their inner spirit) embracing their loftiest, possible expression of his or her personality. This daimon was visualized as a golden figurine that would be revealed by the chipping away of an outer layer of pottery (representing the child's outer being). Once the pottery was chipped away, the child, while growing up, would find their most "golden self"-or eudamonic well-being, in current lingo. So even now, this ancient concept has turned into present-day exploration for our personal growth and happiness. And we keep growing through our challenges of new opportunities and the journey of fulfilling one's meaning of purpose in life.

So on this Monday, I am striving to find my eudamonic well-being. It will be a busy one today, but I know that eudamonia is already kicking in-my fresh-ground coffee this morning rocked my world! It's the little moments that count to make the bigger ones successful. :-)

Find your golden-self today!

~Merri Lou

Two Months Later..Restart! Mental Health and Your Finances

2010-08-20T12:03:00.000-07:00

Two months ago, I told myself that I'm going to start blogging-heck, I write in a journal almost every day, I could type a few things that could help people! Then life happens and well, blogging just was left behind.

Restart! So here is my blog, Health Infusion. Not sure that the topic for today is actually infused with health, but maybe there are a few golden nuggets you can glean from it, or a few golden nuggets that someone out in Bloggerland can share.

Preface

My finances are in a low point right now. I am a bit ashamed and humbled to admit this. I have worked hard my entire life, raised two kids practically by myself for the last 10 years and have done alright-until last year when I was laid off and the person I was dating (and fell madly in love with) dumped me for someone else-all in the same week. I was a mess. A big, broken-hearted, depressed, I-don't-have-income-coming-in mess. This situation not only messes with your finances and your heart, it messes mainly with your HEAD. It took 3 months to get out of that depressed state, and function semi-normally again to get my sh*! together and find work.

And it hit me: In this economy where unemployment is around 10%, I have two choices: I could either look for a job, or start my own business-so I did. I have a company called Transformational Wellness Consulting here in Spokane, WA. I put together wellness programs for companies to help employees become more productive, lessen absenteeism, etc, through education. Helps lower their insurance premiums and L&I Claims. LOVE what I do.

So to finish this story up and get on to the good stuff, Fast-forward to exactly a year later from where I started. How are my finances? Not that great. How is my mental health? MUUUCH better than last year at this time, but finances in turmoil, like your heart can really mess with your head. The stress I feel by not being able to meet all of my financial obligations gets to me after a while.

GOOD STUFF

This is where the golden nuggets start falling.

Posing this question to my audience: How do YOU dealing with your mental health when finances are stressing you out?

A few tools I use:

*Deep Breathing. When we are stressed, our auto-response is to breathe shallowly through our chest, instead of taking normal to deep breaths through our diaphragm. Stress puts us in a "Fight or Flight" response, no matter how intense the stressor is. We can counteract that by sitting quietly for a few moments and concentrating on our breathing. Here is a great exercise: As you sit quietly, put one hand on your diaphragm (located under the bottom portion of your rib cage)and one hand on your chest. Close your eyes, breathe in deeply, exhaling slowly. Is your chest rising up more than your diaphragm on your inhale? Change that. Take in five deep breaths and focus on keeping your chest quiet while working on diaphragmatic breathing. This is the type of breathing that happens while you sleep. You can try inhaling through your nose and exhaling through your mouth (But we are in allergy season-breathe anyway you can get oxygen in if your sinuses are plugged!). There, now that you've tried this, do you feel a little more calm and relaxed? Aaaahhhh......

*Meditation/Prayer It doesn't really matter what your religious beliefs are, meditation and prayer produce the same result: Inner focus. Meditation and Prayer are enhanced by using deep breathing techniques and quieting the mind to focus on what is truly important to you. Find a quiet spot, close your eyes and focus on your Higher Being, being grateful for what you have, the people whom you love and who love you-whomever or whatever you feel is worth your precious time to focus on. MAKE this time for you-your mental health will thank you later for it.

*Positive Talk and An Optimistic Attitude Take all the negatives out of your thinking. Positive thinking is the real deal and it DOES work. When you tell yourself what you want/need either in your head or out loud (Caution! Speaking your thoughts out loud might cause strange looks in your direction!), keep it in present tense and it will change the way you think. An example would be "I am making loads of money today", instead of "I will be making loads of money today" (future tense) or "I'm not making any money!" (negative tense! No more thinking like this!)

*ExerciseSaved my favorite for last. Exercise can clear your head and increase your endorphin levels (brain and nerve transmitters that help prevent pain, increases your sense of power, lets you extend your activity level and can increase your feelings of well-being). Exercise just makes you feel good, helps in weight loss, and just leaves you feeling empowered, where you feel like you are in a good space to make good decisions-especially financial ones.

These are a few of my tools. I would love to hear from all of you out there. And, if there are any health or wellness topics you would like me to blog on, I would be more that happy to.

Happy Friday!

Yours In Health,

~Merri Lou