Phytly

A Man's First Date

2014-06-18T07:30:00.000-07:00

Am I getting to old for this? A first date. Really?

I am almost 40 years old. I am alone sitting in my house in Los Gatos, CA. It is the night before the big day. I am so nervous. I can not sleep. As a man I had always dreamt of the day I would find that special someone. And I know this is it. So ..... I must do my absolute best to clean up and prepare for our first date.

There is not enough instructions or tips on how to prepare for a first date. Therefore I have created my own list of How to Prepare for The First Date.

Step 1. Get a Haircut. A girl likes a man with a clean cut and hairstyle. I do not have cool, surfer, wavy hair or honestly any hairstyle, but I do have a few gray streaks and that makes it that much more important to get a clean cut or trim and use some Just For Men - Blend - to make me look a little more mature and possibly younger. You should do the same.

Step 2. Have a Shave. Most girls like men with a clean, smooth face. We have all seen the television commercials- a girl and a man at cheek to cheek and massaging their chin and face and skin. There is something heartfelt and special about the tender touch of a hand on the face with smooth skin.

Step 3. Trim Hairs Around or In Ears, Eyebrows and Nose. Without a doubt, a girl likes a man that does not have excessive or extra hairs around or in places other than around or over the eyes and on the top of the head, and perhaps the legs too. Therefore, all the bushy eyebrow hairs and ear and nose hairs- GONE! Zzzzt!

Step 4. Lay Out a Best Outfit. Girls can tell a lot about a man by the way he dresses and smells. You do not want her to think you are a bum or dud. You should honor and respect her and dress to impress- especially on the first date. So, lay out a best outfit at nighttime so you will be ready, and that makes for less stress.

Step 5. Practice Giving Gentle Hugs and Soft Kisses. A girl may or may not want to be kissed on a first date. I am not the pushy type. I am respectful of all women. You? And as a result you may not want to give any hugs or kisses. But this is a different feeling and a different time, and I know we will kiss on our first date. It's inevitable. And I also know she will want gentle hugs with those soft kisses because she communicates and moves and seems like she wants to be comforted, held and loved. You know what they say- "Practice makes perfect." And practice giving hugs and kisses you must.

Step 6. Prepare: Take a Gift and Welcome Her Into Your World. Girls just wants to be admired, beautiful, loved and respected. And most girls want to be heard, and laugh with and love someone too. And I believe all girls ought to be shown how a lady should be treated. But you must be your real self too. A girl can see right through fraud. They can hear and see distrust or evil for miles. And there is no need or time for that, especially at my age or anytime for that matter. Like me, you want her to be a part of your life and world, so bring and give her a card and flowers, gifts per se, and listen to her and make her feel comfortable so she can get to know you and understand your one heart and soul.

There are many steps and tips about First Dates. But no step or tip can diminish or reduce the amount of anxiety of The First Date. For I am very anxious and sleepless because it is my first date with this girl and her first date ever in this world. I know she will be perfect. I know she will be mine. I really can't wait to love and see her.

I hope she will feel the same.

..... JUNE 18, 2014 .....

WELCOME TO OUR KAZMUCHA Family. We have been waiting for you. Love, Dad

The Best Free and Most Fun and Healthy Medicines: Humor and Laughter

2014-04-03T16:00:00.000-07:00

April Fools' has passed. And it may have been one of the healthiest days of year. Seriously.

You see, April Fools' is filled with pranks and tricks that induce a lot of humor and laughter, most of the time. There are a few pranks or tricks that can cause anger or revenge, but all kidding aside most pranks and tricks cause biological, physiological reactions that cause an emotional, mental, physical and social outward expression of amusement, fun, joy and relaxation. The truth- humor and laughter are medicine. And humor and laughter greatly benefit your health and well-being.

Do you know or remember what you laughed about on April Fools' or today? Even better, who did you laugh with? Most humor and laughter occur in groups or while spending time with family or friends. Most people are in a good mood while hanging out and socializing and often laugh and smile. That is because humor, laughter and smiling are attractive behaviors and traits that add zest, connect people and groups and strengthen relationships, and recharge the body, mind and soul. And most people, especially partners or spouses, family and friends, would prefer to be around you to enjoy in the fun and positive spirits of the best free and most fun and healthy medicines- Humor and Laughter.

Humor and laughter are infectious. According to my wife one of my greatest attributes is my laugh- big, contagious, heartfelt, infectious and loud. And most humor or laughter is. But why do not more people find humor in situations or things or laugh often? On average, a child laughs near 300 times a day and an adult laughs near only 20 times. Regarding that (300:20), you can only imagine the impact on health or think of what's missing in well-being if humor and laughter are proven to bring people together and build relationships and trust, improve brain function, increase the immune system and lower cardiovascular disease risk, lower pain, reduce stress, regenerate energy and stamina, and more. The point is- the less free and fun humor and laughter there are in life there are greater incidences of cardiovascular and emotional or mental diseases and stress versus more humor and laughter and the prevalence of fewer burdens, greater hope and joy, more resilience and vitality, and an overall greater sense of well-being.

Humor and Laughter: Gifts Of Health.

Humor and laughter are healthful and life-saving. They are very effective and simple health boosters and stress-busters. You see, when we experience a frightening or stressful event or stressor, certain chemicals and hormones are released into the blood vessels and circulatory system to prepare ourselves for a "fight or flight." And in the event of humor or laughter, the brain chemicals, endorphins- called the "feel good" hormones, are released and rid cortisol, epinephrine and other stress hormones. As a result any built-up anger, anxiety or tension is lessened and delight, happiness and satisfaction spike. It's the exact biological and physiological benefit and reaction during or with exercise or other types of workouts.

Humor and laughter also decrease cortisol and hormones or inflammatory markers of pain and stress and increase immune-booster and T-killer cells and thus improving the body's ability to fend and resist diseases or illnesses, lower inflammation and pain and relieve stress.

People who laughed regularly were 40% less likely to have heart disease.

Specifically, humor and laughter are proven to offer or provide many emotional, mental, physical and social health benefits, like boost antibodies, enhance cognitive function and learning, increase metabolism and stamina, lower blood pressure and heart rate, maintain cortisol-dopamine-epinephrine-growth hormone levels, open doors to or strengthen genuine, trusting personal and social relationships, and more.

- A Day Spent Not Hanging Out Laughing or Smiling is One Wasted! -

- Charlie Chaplin

I look at humor and laughter in my life. I admit I take things more serious than necessary at times. I could laugh more. In fact, I should be more like my kids and wife. If humor and laughter are medicine, my family has dopamine and penicillin flowing out their ears from the floor to the ceiling, through the roof. And they are happy and healthy with big esteems, great sense of humors and positive relationships. Of course, my kids argue about whose toy is whose, battle sleep time, experiences colds and illnesses and have growing pains and stress, and more, but they are kids (three boy toddlers plus one girl on the way) and as parents it important to help them deal with the bad constructively and peacefully and find the positive in all things. And if they are really angry or upset they can go outside and play, ride bikes or throw a rock in the creek. There is never a bad time to work on the baseball throw. The inclusion of daily humor and laughter is an integral and valuable self-care and -healing tool that like exercise can provide immediate and long term adaptations and benefits to health and quality of life.

Include More Humor and Laughter and Smiling in Your Life!

Always Smile, and Be Spontaneous. A smile often precedes laughter. If you smile more often you are more likely to laugh more often as well. And people who smile more are more spontaneous. Spontaneity assists in keeping life exciting, fresh and new, keeps life from becoming or being stale, and takes you away from stress or troubles either immediately or short-term.
Don't Be Controlling or Defensive and Make More Stress. Being controlling or defensive causes resistance. There may be justified reasons for either or, but somethings are out of your control and they create more stress and tension. That may be hard, especially if you are like me. I like to control most things. I am a perfectionist. But stress impedes the benefits of humor and laughter, overtaxing or taking a toll on the body and mind. However, it's humor and laughter that can beat or reduce the ill effects of stress via ridding anxiety, criticism, doubt, judgement, and more. So, if you are in a bad situation or want to control or judge someone, something or yourself, do not try to control, discover or govern the absurdities of life, and instead BE IN THE MOMENT and enjoy the time and you will lift your energy and mood, and that of those around you too.
Organize and Plan to Participate in Fun, Games, Parties, and more. Life is a busy orchestra of appointments and meetings, making lunches, playing, and whether the said activities, events, parties or other "things" are organized or planned they can change or drop suddenly. Still, it is important to find or put humor and laughter in your daily life.

Be silly (sometimes).
Go to a comedy club.
Hang out with funny people.
Make time for and play activities or games.
Perform Laughter Therapy <OR> Laughter Yoga.
Post or watch funny clips or posts on Facebook or YouTube.
Read a book of jokes or comic series, See a clip of funny sports bloopers, or Watch a funny movie, skit or TV show.

Rx: Keep It in Perspective! Release It! Remember It! Stay Surrounded! The best medical prescription (Rx): Humor and Laughter. Humor and laughter help us to keep things in perspective so we may not take unnecessary things to serious, process and release harmful behaviors, habits or stressful things, remember effective and healthful solutions, and stay surrounded by and truthful to actions and/or people. Thou shall not let fear or people hold you back. Cast it or them aside with humor and laughter and move onward to flourish and prosper. That is easy to read and say but it's not easy to follow "that" truth. The truth is this LAUGHTER prescription distances bad behaviors and negative thinking and enables humor and laughter to shine on the good things. You see, at any time depression or sadness remains if you don't quickly stop it you will have further to go to get out of the rut.

Perspective: Many things in life are beyond our control—particularly the behavior and opinions of other people. While you might think meeting people's demands and expectations and taking on the weight of the weight of the world is admirable, in the long run it’s egotistical, unhealthy, unproductive and unrealistic. You can't or should not consider to do that, unless your name is Hercules- (?).
Releasing It: Not another Frozen "Let It Go" moment... but do not hold onto bad feelings, negative thinking or stress. They prevent you from being happy or laughing and smiling. In fact, humor, laughter and smiling are instrumental tools to help you be optimistic and positive and deal with difficult disappointments, loss or situations. Though they're small things, the power of chuckles, laughs or smiles can go a long way! Try to be known as the person "Who Laughs or Smiles Too Much."
Remember It: Remember what makes you happy and stress-free. Avoid conversations, news or people that dampen your happiness and kill your mood. Be mindful to hang out with people or participate in things to "Have Fun and Lighten Up." Perhaps you could also keep items or things nearby to make it easy for you to remember what makes you happy, such as a picture in a pocket or picture, song or video on an iPod or smartphone. And when in doubt, pay attention to children and emulate them- they are the experts in taking on life with happiness, laughter and smiling while letting go of much of the absurd "noise" around them.
Stay Grounded & Surrounded: You can't be angry or sad if you are laughing and smiling. Start each day with humor and a laugh. Even laugh and smile at yourself! Then plan to be grounded and surrounded by good, positive, uplifting people, pets or things. For example: Keep a picture or a toy in a car or on a desk; Put up funny pictures or posters at home or in office; Visit your child's preschool and volunteer; and others. The more you are able to laugh and smile the easier it will be for you to have emotional or physiological-like benefits without having to experience an actual "funny" event or situation.

Humor and Laughing Are a Workout that Your Body Wants!!!

"Humor and laughter are like cognitive, emotional and physiological running." They are a workout. And they are by results equivalent types of workouts. The cardiovascular and metabolic effects from about one minute of laughing is equal to near 10 minutes of rowing. Try it. Watch a "funny." The humor and laughter will cause high levels of contractility, sensitivity and stimulation in the abdominals, back, chest and facial muscles. Moreover, the cardiovascular and metabolic responses will cause less muscle strain or physical stress or tension for up to 45 minutes. AND most people know 20 minutes of cardiovascular exercise has the potential to improve cardiovascular health, metabolism and stamina and lower health risks. In comparison, 10 minutes laughing ('Horrible Bosses' kind of laughing) has the potential to boost health, mood and stamina and burn as many calories as a half-hour of a low to moderate intensity cardiovascular exercise session or workout. Humor and laughter are a mobile app and internal personal trainer that are always with you, and in a good mood and high spirits. They are guaranteed to make you feel good 100% of the time.

Though not all humor and laughter are the same, since there are times to be happy and others to be sad, but it doesn't hurt to try to be more open minded about things and have a little fun and play too. Understandable life is not always a laughing matter, but if you are not laughing and smiling you are probably going to miss a lot along the way. We are brought into the world crying and soon we laugh and smile (at near 4 months old) and at that time and onward we seek to have more if it. It is contagious. It feels good to laugh and smile. And when we are around it or simply have it in our daily lives we have a noticeable higher quality of life. We can learn a lot from children laughing and playing, essentially a health habit of theirs, an innate one, and it's important to understand how to have more humor and laughter regularly in ours and to use it to boost our health, spirits and well-being.

Exercise Is For More Than Your Muscles.

2014-02-10T08:30:00.000-08:00

MORE TOP Reasons To Exercise

Exercise and Healthy Habits are Natural Medicines. They accelerate brain power, better confidence and mood, boost metabolism, curb colds and illnesses, improve lean body mass and wellness, increase sex drive and sleep quality, and more. Perform exercise often and practice healthy living habits as much as possible..... your health and quality of life depend on it!

A magic fitness or health pill. A magic fountain of youth. They do not exist but exercise and healthy habits are the closest things. And the best news is they do not require any particular age or gender, special equipment, or specific athletic ability or fitness skill. Exercise and healthy habits are necessary to be energetic, happy, healthy, less stressed, and more. Why do you exercise and perform healthy living habits? You can have many TOP REASONS (Click HERE to Read More) but here's MORE TOP reasons to exercise this year.

1. Balance Self! and Combat Stress!

A balanced life is characterized as healthy well-roundedness. And healthy well-roundedness is defined as the dividing equally mental, occupational, physical, social and spiritual health and wellness. Life is also referred to as a wheel. The life wheel is the satisfaction and sum of the elements of your health and (negative and positive) achievements, emotions, skills and talents, and more. The life wheel mirrors your existence and future.

The importance of balancing life is like that of a vehicle's wheel that's misaligned or out of whack- it will not roll smoothly or straight. A simple solution is exercise. Exercising regularly empowers and makes you feel competent and good and that carries over to other priorities and tasks, such as family time and work. The result is being happy, feeling proud and less stressed.

There are many suggestions and teachings on balancing life and lowering stress via exercise. Here is how to develop exercise habits, simplified! And here are great meditation suggestions. Try THIS if you are only going to work out. As mentioned, there are many options but the commonality is: be an early-bird, clear and make up your mind, and plan to do it, regularly.

This will always be one of the most important challenges and priorities for you- Balancing life with exercise and combating stress with it too. Balance in a conventional sense is achieving management and productivity. In a recent study at a Florida University: "If you want to get something done, give it to a busy person." And better, give it to someone who exercises regularly. If you exercise regularly you are more likely to be more efficient and productive, and relaxed at the same time.

2. Be Happier, and a Super Superhero!!!

A bird? A plane? No, its a child playing as a superhero. That was and is the life. I remember the days of being Spiderman and jumping off the roof. The reality is children like to play. And according to UCal-Berkeley researchers it makes them smart. Who doesn't want to be superhero smart or strong?

Exercise is a form of play. It's fun. And it makes you happy too. Exercise increases BDNF and endorphins that increase feelings of ease and less pain. The brain and body due to exercise are in a drug-euphoric state. And it doesn't take long! The first 20 minutes of exercise causes fuller, more happiness versus 45 to 60 minutes of physical activity. That's no more than 4% of your day's schedule. If you can't fit it in then GO HERE to learn how to attain optimal happiness and health your time, your way.

Exercise is like child's play and healthy play is a role-playing Superhero-ism. It makes you brave, fearless, feel in control and powerful. And any exercise amount and type will do the trick. I have a thing for The Avengers, especially Thor, so HERE's an Avengers-type workout.

3. Boost Self- and Social Confidence and Esteem

A recent article in the San Jose Mercury News titled "Teen Health: Depression, Anxiety and Social Phobias Rising in Kids" reviews the increased stress and pressures of Silicon Valley's youth. The youth are challenged and forced to keep up with their peers, if not their parents. The Los Altos High Asst. Principal says, "They're not expected to be great but stupendous." The result is they do more classwork and college-entry studies and spend less time doing exercise or physical activity, and the imbalance between academia and exercise yields more ADHD cases and problems with anxiety, depression, self-confidence and social phobias.

The answer? There is no one solution but exercise can help significantly since it boosts self- and social confidence and esteem. Self- and social confidence and esteem are products of what we want to achieve and what we believe in. Exercising regularly boosts your self-confidence and esteem because it challenges your desires and extends your mental and physical limits. And exercise improves posture- there's a 10% increase in self-confidence just by posturing up. Further, exercising regularly helps you build confidence and esteem to rid social phobias. It calms our nerves and controls your fight-flight reaction so you can avert fears, converse and meet with people and form bonds, friendships or social groups. It's even is a form of counseling and therapy for couple's or partners seeking to rekindle their friendship and love and overall relationship.

Exercise is an action and the act of doing exercise permeates you and your body and mind to be more of a "doer" instead of a "thinker" and that makes you more confident and secure to hold you and your posture up and conquer goals, develop relationships and succeed.

4. Improve Sleep Quality and Sex Drive

Want to get a good night's sleep? Exercising regularly leads to improvements in sleep quality, but its a matter of consistency, exercise intensity and time. If you exercise regularly for a few months you may experience fewer interruptions and greater lengths in sleep. And the exercise prescription is to do cardiovascular exercises at a moderate intensity near Noontime to significantly improve sleep quality and time. Further, it's important to not exercise six hours before bedtime which has an opposite result on sleep quality and time. Remember this- A night of poor sleep translates to a next day's poor workout.

What exercise does to improve sleep quality and time it also does to your libido or sex drive. A bad night's sleep or consistently bad sleep habits lowers hormonal influence (Men: Androstenedione and Testosterone; Women: Oestrogen and Progesterone; BOTH: FSH and LH) and sexual drive and function. However, current research shows exercising regularly and exercising 30 minutes at a moderate intensity before sexual activity increases sexual function and orgasm. So sleep improves sleep quality and time and sex drive and function, Yes ..... but WARNING: too much sex can lead to too many kids which makes it impossible to get any amount or quality of sleep.

5. Stay Young- Live Longer!

We all desire to live longer and prosperous. Yet, your body has to fend for itself and fight off allergens, pollutants, stress, toxins, and more, from damaging telomeres and enable itself to progressively improve your aerobic capacity, metabolic efficiency, muscular and physiological stamina and strength, and more. The good news is as little as brisk walking or cycling for 15 minutes boosts your aerobic capacity 15 to 25% which correlates to living another 10 to 20 years. Similarly, exercise performed at a moderate intensity often decreases premature death risk 50% and prolongs life. And exercising regularly counteracts the effects of poor posture and sitting (READ About Effects of Sitting on Your Heath and Well-Being) and improves life expectancy as much as quitting smoking. These things are no stretch of the truth, literally!

We live in a great world. We can be free and live prosperously. And exercise is essential to living a healthy, long life. Of course, exercise is more than medicine and age, genes and more affect your health and longevity, so it's important to know how exercise helps you and improves many areas of your life and it's wheel so you can perform it regularly. Think of it like the Olympic athletes who exercise and train extremely hard to achieve a dream and earn a medal, but significantly improve their well-being too.

Top Reasons To Exercise This Year

2014-02-03T04:30:00.000-08:00

TOP Reasons To Exercise

Exercise and Healthy Habits are Natural Medicines. They accelerate brain power, better confidence and mood, boost metabolism, curb colds and illnesses, improve lean body mass and wellness, increase sex drive and sleep quality, and more. Perform exercise often and practice healthy living habits as much as possible..... your health and quality of life depend on it!

1. Control or Prevent Many Chronic Health Risks

Exercise is Medicine. It really is. Exercise alone can benefit our bones, heart, lungs, muscles, and many more body organs and physiological systems, and reduce our chances of diseases or health risks. The benefits of 30 to 60 minutes of average to moderate intensity exercise 3 to 5 days a week (Exercising Regularly) or a combination of cardiovascular exercise and weight training performed for 150 minutes per week (Exercising Regularly) are generally noticed and scientifically proven. Undisputed.

Alzheimer's: You have 40% less risk of Alzheimer's via exercising regularly.

Arthritis and Osteoporosis: You have 30% less risk of arthritis or osteoporosis via exercising regularly and performing low to moderate intensity load-bearing weight training.

Blood Pressure and Stroke: You have 20% less risk of high blood pressure and 30% less risk of stroke via exercising regularly. Specifically, exercise lowers blood pressure about 10 to 20 points. And exercise combines with healthy living habits prevents 80% of most strokes.

Cardiovascular Heart Disease: You have 30% less risk of cardiovascular disease via exercising regularly. Exercise makes up a 10% increase in HDL-C and an approximately 10% reduction in LDL, TC and TG. Regarding exercise and HDLs, the following are the best conditions for better HDLs: 1) Exercise at a HR > 75% max three to fours days a week; 2) Jog or run at greater than a 10 minute per mile pace; 3) Jog or run a total of eight or more miles per week; and 4) Work off more than 1000 calories per week. And if you exercise regularly, have a 10% body weight reduction and practice healthy living habits you have a 40% less risk of hypercholesterolemia (LDLs, TC, TGs, etc.), and that lowers your overall risk of cardiovascular heart disease (and stroke) too.

Cancer: You have a markedly less chance of certain cancers via exercising regularly. You also have up to 30% less body inflammation as shown by lower C-Reactive Protein levels. The less body inflammation correlates to a more efficient and stronger immune and physiological systems. Regarding cancer and exercising regularly, you have 30 to 50%, (40 to 60%), and 40% less risks of Breast, (Colon, Lung, Prostate), and Uterine cancers, respectively. Other cancers are changed too.

Diabetes Mellitus and Insulin Intolerance: You have a 20% increase in GLUT4 Transporters ("Movers" of sugars to cells, mitochondria or tissues) and insulin sensitivity and 50% less risk of diabetes mellitus via exercising regularly. Significant improvements in glucose tolerance and insulin sensitivity were among exercisers doing cardiovascular exercise, eating nutritious meals SANS FRUCTOSE!!! and OTHER SIMPLE SUGARS, and performing fast-twitch weight-bearing workouts.

Regular exercise combats many chronic conditions and health risks. Though significant changes or health improvements are seen among exercisers performing the minimum recommendation of 30 minutes or more of moderate intensity exercise most days of the week, exercise and health is dose-responsive so exercising at greater durations and/ or intensities significantly lower risks of most conditions, diseases and other health risks. And DO NOT forget about adequate nutrition, less stress and optimal levels of sleep!

2. Improve Brain Clarity, Function and Power!

Exercise increases cardiac output (Blood Pressure * Heart Rate) so metabolic tissues can have blood, nutrients and oxygen to process and use. This is true for organs, muscles and other tissues, INCLUDING the brain!!! This accelerates your brain's function and boosts your brain's memory and power. Exercising for 30 to 60 minutes of moderate intensity physical activity most days of the week increase your alertness, attention, attitude and motivation. However, as little as 10 minutes of a complicated exercise, physical activity or sport, such as dancing and tennis, causes the development of new brain cells that enhance attention, concentration and memory. Interesting, cardiovascular exercise > weight training in increasing memory; research shows running versus squats increases more neuropeptide factors and they increase the creation of new brain cells and support existing neurons. Exercising regularly increases your brain's balance and levels of neurotransmitters (Dopamine, Noradrenaline, Serotonin) and if your brain is communicating properly and signaling together you are able to flex and strengthen your brain's muscles. If you really want to help your kids' or own learning, memory and reading, exercise before school or work. This is your brain on drugs. Exercise drugs. Say "Yes!"

3. Increase Lean Body Mass and Metabolism

Exercise has a direct impact on your lean body mass and metabolism. However, many exercise physiologists and researchers question what are the best exercises to get lean and have a high metabolism. The truth is, it is debatable whether exercise significantly increases lean body mass and metabolism. Most muscular and physiological changes occur by following sound exercise and nutrition plans, and sleep. It's not that one is more important than the other. It'll always be a quest for the truth since your metabolism decreases 1% per year.

Exercise burns calories and develops muscle. If you burn more fat and develop more muscles you gain lean body mass. The argument is fat is active tissue as is muscle tissue. Fat versus muscle burns two to six calories per pound. We are not saying fat is an efficient or healthy metabolic tissue. What it is is a slow-acting calorie burner that causes disease and higher mortality. A muscle is the exact opposite. And it's better to have more of it! An added pound of lean muscle tissue burns an extra 50 to 100 calories per day. An added three pounds of lean muscle tissue burns an extra 10,000 calories per month. So, what is the best exercise for your body mass and metabolism A moderate-paced run burns about 550 calories per 45 minutes. A traditional strength workout burns near 200 calories per workout. Traditional strength training involves to much resting, sitting and socializing. The best exercise, however, is HIIT (High-Intensity Interval Training) that combines bursts of high-intensity cardiovascular efforts, like sprints, with high-intensity strength training, such as barbell dead lifts and squats. A 20-minute HIIT routine stokes your metabolism one and half times that of a 45 to 60 minute run or traditional workout. The HIIT exercise routine will be most effective and efficient, BUT you can maintain a lean body and revving metabolism via eating well and exercising regularly that expends 400 calories per day.

4. Increase Energy and Stamina

Exercise fends off fatigue or tiredness. Say what? Yes, exercise does not drain your energy levels but instead increases it by delivering more blood, nutrients and oxygen to the brain, heart, muscles and other tissues and raising endorphins and other "feel good" hormones, including adrenaline and testosterone. You may think exercise is the last thing on your mind when you are stressed out or pooped and tired but it's a drug that is liken to caffeine in coffee or energy drinks except its a more human, natural stimulant.

You Are An Exercise Away From Energy & A Good Mood!

Exercising regularly causes a 20% boost in energy and 65% decrease in fatigue. The best exercise routine to increase energy and stamina is to perform 150 minutes a week of low to moderate intensity exercise or physical activity. It is also best to combine cardiovascular exercise with strength workouts and do the following suggestions:

- Break up exercise routines into two sessions.

- Do compound, multi-joint exercise movements.

- Perform different exercise routines or randomly switch workouts.

- Rest less between exercises or exercise sets, and try supersets.

Performing cardiovascular and strength training routines with these suggestions will amp your energy and help you kill your PRs or workouts. But take breaks or as much rest as needed in order to recharge your body and mind and "up" your energy and stamina. And BEWARE- high intensity exercise, such as heavy strength training workouts drains energy significantly more than moderate weight training and slows recovery time... "I'm more tired than usual." So exercise five days a week, fuel up before and after exercise sessions, and SLEEP!

5. Reduce Colds or Infections

Exercise directly influences immunity. It enhances your immune system and reduces the amount or severity of colds, flu or infections. However, do you know what exercises to perform? Should you do light-, moderate- or high-intensity workouts? The immune system governs and operates under strict balances and regulations- "an immunity cell response system." The immune system has T1- and T2-Helper Cells that mediate inflammatory and anti-inflammatory responses, respectively. The immune system must balance the T1:T2 responses to appropriately decrease inflammation and increase circulation and recovery. The more inflammation due to exercise or infections or viruses = the more risk of seeing yourself sick. Therefore, THE RECOMMENDATION is 30 to 60 minutes of moderate intensity exercise most days of the week. [Intense exercise temporarily decreases the immune system; it decreases in immunoglobulin levels are demonstrated after intense exercise which lowers your ability to fend off infections or viruses.] And if you exercise approximately four days a week doing 30 minutes of moderate intensity four days a week you will be sick for half as many days compared to others who do not engage in any exercise or perform an exercise routine less than the recommendation. Specifically, if you exercise often and get sick you are 40% likely to have it for a less duration and with less severe symptoms. Of course, there are other factors or risks that impact your immune system too, such as age, diet, health risks, stress, and more. Therefore, exercise at a reasonable intensity often and practice healthy living habits as much as possible to have an efficient and strong immune system that fights bacteria, infections and viruses.

Exercise is medicine. A daily dose of it ought to be a routine or staple. If you had a bacterial infection or chronic condition you would take an antibiotic drug or prescription to defeat the infection or treat yourself. Exercise is the same. The daily dose will build you up, protect you and support you. We (Phytly) exercise because our 10 feet have so much to do for each other and the world!

A How-To Guide On New Year's Resolutions.

2013-12-30T08:00:00.000-08:00

2014. It's almost officially a new year!

At the beginning of 2014, most of us will take it upon ourselves to establish fitness and health goals or resolutions. It is the most appropriate and common time to establish these. Well, sort of. We are in fact creatures of habit and either routinely quit or stall on these things.

But what if you could be given a guide or helped on how to build reasonable, simple New Year's goals or resolutions and instructed on how to follow through to succeed at them?

In January, about one in three Americans resolve to better themselves in some way; however, a very small percentage of them actually follow through. The New Year begins and among those that develop and implement plans for resolutions about 75% of them adhere towards their resolution(s) for at least one week. But less than half (46%) of them six months later are still on track. So, many Americans are making fewer resolutions, if any, because they are not likely to stick to them. That seems reasonable. But it seems like a cop-out too. It is in fact the act of goal setting and the grind of hard work that makes fulfilling them more beneficial, rewarding and unforgettable. The epic and monumental things we achieve and honor most in our lives is not merely the feat or goal but its the hilly path and long-winding road we take to get there ..... crunch after crunch, lunge after lunge, squat after squat.

"I guess I just woke up this morning and decided..
I didn't want to be chicken anymore"

The definition of a goal is an act of determining upon an action, method or procedure, etc. with a firmness of purpose to resolve. The 'Out There' illustration pokes fun and has the chicken exercising saying to the other how he/she plans to make ado about not being a chicken and something else. A resolution is also a “make firm to do something” kind of thing. When you discontinue a resolution you may no longer be determined to do it or possibly unable to revise action plans. Though there may be other financial or personal reasons too. Ultimately, resolutions are active, decisive thoughts that have many difficulties and roads to overcome and as a result you will need to change your action plans and form constant reminders in order to reach them over time.

So, what will be your fitness or health goals this year? Will you have a plan to adhere to and complete them? Will you know of any difficulty or obstacles to following through? It’s a great time to do it now. If you can't think of any here are the most popular resolutions: 1) Be with family more often; 2) Improve fitness; 3) Increase joy in life; 4) Lose body fat% or fat weight; and 5) Quit smoking. There's also do a Cross Fit Competition, run an Ultra-marathon and try Zumba. So, what are yours?

The following exercise should be performed for each goal or resolution. 1) Develop a primary goal or resolution and 2) Divide it into a few mini-goals with respected plans of actions. 3) Identify any obstacles or roadblocks. 4) Set a deadline. And 5) Set up constant reminders.

GOAL #1.

RESOLUTION: __________________________________________________________

MINI-GOAL #1: __________________________________________________________

MINI-GOAL #2: __________________________________________________________

MINI-GOAL #3: __________________________________________________________

PLANS OF ACTIONS: ____________________________________________________

________________________________________________________________________

OBSTACLE(S): __________________________________________________________

COMPLETION DATE: _____________________________________________________

CONSTANT REMINDER(S): ________________________________________________

Fitness and health goals or resolutions are personable decisions with respective plans. They are great ideas in many ways. They inspire us or motivate us to accomplish or be better at something - financially, physically, socially or spiritually. So why are fewer of us making resolutions (~40%) and more importantly, why are we not meeting those resolutions each year? Promises are promises. And they should not be broken in any way. That destroys our body, emotions, mind and soul. So instead of deciding on the same old promises and doing the same old things you should consider the following "five" to have a cosmetic-like face lift on making more practical or simple fitness and health goals or resolutions.

THE COSMETIC-LIKE FACE LIFT "FIVE" :

#1: Make goals with action plans you know you will keep!

#2: Make goals into mini-ones and complete them one at a time.

#3: Make goals so each one can be completed within six months.

#4: Make goals with a clear reminders knowing what it will completely take.

#5: Recreate action plans throughout the year, but ultimately Think - “Why not?”

It’s obvious we want to change our ways. But in order to change ourselves or something you must leave a little bit of yourself or something behind in the past. It’s paying the price! but “that” is simply thought of as getting rid of something to gain something. Regards to exercise, health or wellness, it’s more motivating and reasonable to move away from pain and towards pleasure and well-being. But our bodies and brains consciously and unconsciously resist change for better or worse. It’s following the path of least resistance. So of the questions - “Do I know and really want to change something?” and “Is paying the price worth it?” - what can be done with the cosmetic-like face lift "five" rules to create new paths of NO resistance? Decision-making. Exercising. REMINDERS. Time.

It's only understandable we can only process or remember a certain number of things consciously versus subconsciously. In fact, it has been proven scientifically you can only process or think of approximately seven to nine things at the conscious level. Therefore we must develop reminders to spend the best amount of our energy, motivation and time on them so we can complete them within a reasonable amount of time. And without a doubt the best means to developing reminders is via listening to at looking at them. Hear No Evil, See No Evil. Well, in this case - Hear What Am, See What Want.

#1) Each morning listen to a voice recording about your goals, and life visions.

Click HERE to Know How to Properly Make a Vision Board.

#2) Every day and often look at a properly constructed and placed vision board.

The voice recording and vision board are as important as goal setting in regards to developing and fulfilling goals or resolutions. These can provide us with constant reminders. And though these have become more popular in recent years due to the celebrity marketing and expansions in technology, they are underused. For #1) it's essential to listen each morning to a voice recording of your resolutions. You can make a voice recording and listen on a computer desktop or mobile device. It's best to do this while meditating in quietness so you can feel the energy and passion, and see a plan of action or visualize the words. With #2) it's imperative to cut out or make personal notes or pictures of things that are inspirational or motivational and relate to your resolutions and post them on a poster board or onto a wall. You can also use an app on your computer desktop, mobile device or phone to copy and paste notes or pictures. And daily, you will want to glance at your vision board, and similarly with the voice recording, ponder in quietness so you can feel the energy and passion, and see a plan of action. Think, I will have these fruit (goals/visions) by planting and harvesting these seeds (plans of actions) over this period of time.

It's paramount to remember that every goal or resolution has emotional and physical responses and together they respectively yield a happy or unhappy outcome. Remain true to and think positive of yourself. The only negative outcome comes from one that has no try or is not from within.

Inspiration comes from outside things. Motivation happens from within - Within You!

Don't Stop No Matter How Far or Hard It Is. It's In You.

The main thing about any New Year's goal or resolution is you should clearly state the benefits and how it will be played out and received over time. It’s a desired outcome or situation. Otherwise you would not have thought of it. And it is not a clear goal to say “I want to lose body weight.” Though you may be dissatisfied with your body figure or weight and want to improve your look or lower your health risks. It's just not visionary. It’s visionary when you completely comprehend how and know why you want to achieve a resolution that will make you stay motivated and willing to pay the price - “It's every penny worth it!” If you believe in yourself and know how to develop and follow through on a resolution and understand why its important then you can earnestly and virtually be motivated and proud and more likely see a successful outcome! And you will find that there is no "STOP" in you. You also must not forget to use voice recording and vision boards year round!!!

2014 Cleanse and Detox Plan!

2013-12-27T05:00:00.000-08:00

Candy canes. Christmas cookies. Cookies. And more cookies. Egg Nog. All that and more are typical at Christmas time. And that is not including the pecan pies and red wine. The truth is, Christmas is a time for festivities and food, in no particular order. Of course, the other 'F' falls off the list of priorities as a result. That 'F' is Fitness. And with "fitness" forgotten we on average consume more calories and downgrade our fitness and health. So, how do we get back our fitness and health for the new year?

There are many articles and blogs commenting on this very question.

The most common recommendation is to return to normal. Go back to your normal dietary habits as soon as possible. It may take a few days to return your body and its energy demands vs supply and metabolism to normalcy but you will get there. I agree with this simple suggestion, but what if you are like most people and have bad dietary habits or follow a low-quality, poor nutrition plan. Perhaps you are like most people and eat more than the recommended amounts of artificial sweeteners, food additives or dyes, processed chemicals, refined sugars, saturated fats or trans-fatty acids. Yes? If so, the best thing to do would be to do an effective, gentle cleanse and detox in addition to exercising regularly and following a sound nutrition plan. The cleanse and detox plan would clean out and recharge your body and its organs and systems, especially your gut, and restart your metabolism. The exercise and nutrition plans would allow you to continuously improve and maintain all areas of fitness and health, relaxation and restoration.

No other way around it, "The pathway to good health is through your gut."

The human body is innately equipped with highly ingenious and involved organs and processes and systems which are naturally designed to continuously give itself fuel and nutrients and also often or regularly mobilize and remove chemicals, inflammation and toxins.

The primary organs for the above said are:

Blood and Skin
Colon and Intestines
Gallbladder, Kidneys and Pancreas
The Heart, Liver, Lungs, Lymphatics

The organs above mentioned and the respected functions and pathways are in reality interconnected with and interdependent upon the others synergistically. Therefore, if the organs are functioning properly and together we will be and feel in good health. But if any of the organs or its functions or pathways is performing less than optimal, such as its slow, then an unnatural burden exists on other organs which precedes unpleasant symptoms.

The signs or symptoms that the body has or shows as a way of indicating it's tired, toxic, and unclean and needs a little gentle, tender loving care by means of a cleanse & detox plan. The usual constellation of complaints that your body tells you you are toxic and and unclean and to what extent or severity you need to detox and cleanse it are:

Bad Breath and Coated Tongue
Bowel Issues, Chronic Bloating and Constipation
Chronic 'Cold' Symptoms, Fatigue, Lethargy and Tiredness
"Gassy", Hormonal Imbalances and Hunger Cravings and Pangs
Persistent Dizziness, Headaches, and Muscle Aches and Weakness
Problematic Skin Conditions, such as Acne, Eczema, Hives and Rosacea
Reduced Sex Drive; Stubborn Weight Gain or Unexplained Weight Loss; and MORE.

Why is it important to do a Cleanse and Detox Plan? Will not my body handle and normalize itself over time? Maybe. Probable not, though. When a body becomes filled with uncontrolled levels of acids, toxins and waste it lets out or shows signs or symptoms that signal errors in our natural method of ushering out "cardio-metabolic" waste from numerous by-products, contaminants or poisons, such as: air pollution and household and personal care products, "American-ized" consumption of high fat and sugar food, contaminated farms and livestock, exercise metabolism, medication by-products, normal human functioning and physiology, and stress. With all the the possible degrees and severity of hyper-toxicity and uncleanliness at any given point or time in the human body, it and all of its organs and systems can become affected and "sick." Simply, a toxic and unclean body and metabolism makes us sick and tired!!! The GOOD NEWS: is you can do something about it and it starts at "The Gut!"

Do this. And here is Phytly's version-'The Plan.' It consists of nutrition, supplementation and water. It's several steps! And the key is to avoid Cleanse & Detox symptoms (The Healing Crisis) by being persistent and proactive to support your body’s inherent ability to clean itself or clear out and unload toxins and waste. You can request a personal 'Plan' too- CLICK HERE!

1. Cut Out Toxic & Unclean Foods: The more you breathe, drink, eat, use or wear toxic or unclean air, drinks, food or products, respectively, the more severe will be your symptoms. Think, a heavy coffee drinker or smoker that suddenly stops their consumption or use will experience numerous symptoms, including intense, regular headaches and tiredness. The first step of 'The Plan' is to breathe, drink, eat and live a CLEAN life. So GO and get rid of anything and everything that prevents you from doing so.

2. Drink Lots of Water, Water, Water: The transparent fluid you call water is essential to life. It's important in almost every way possible, such as aid digestion, assist in about 90% of all chemical physiological reactions, boost the immune system, cut certain cancer and cardiovascular disease risks, help compose more than 60% of muscle tissue, and increase energy and metabolism. It will also help you lose or maintain body weight and more importantly filter out acids, toxins and waste from blood, organs and tissues. So DRINK-DRINK-DRINK a lot of water! and add lemon to boost the detoxing power. Perhaps set a daily or hourly reminder on a Fitbit application that's connected to a Fitbit Flex as well.

3. Get Help From Digestive Enzymes: You also must understand daily nutritional support and water is not enough by themselves. You need to consume digestive enzymes to help metabolize food and process nutrients and substrates too. Without digestive enzymes your body will be unable to breakdown and use essential nutrients or substrates which could cause digestive issues, nutritional deficiencies, reduced labido, tiredness, and more. [I had bloating, cramping, gas and stomach pains everyday for more than three years. It affected my eating and exercise habits, energy levels, mood and sleep. I ate healthy and was an avid exerciser of at or more than 90 minutes of exercise per day (I am an exercise physiologist and personal trainer), but my GI system sucked! However, my GI symptoms resolved after I was introduced to and started using doTERRA Terrazyme Digestive Enzyme Complex.] The said is a digestive enzyme treasure. It's a concentrated digestive enzyme supplement with a patented assimilation system to make the enzymes distribute evenly to the proper cells, organs and systems, especially in the GI tract to clean out the intestinal walls and keep the "Gut in Check." After a year my GI system is symptom-free.

4. Maintain Daily Nutritional Need, Support: Understand your body is designed to filter out and eliminate toxins from in the body's organs and systems. Though you may drink and eat a perfect all-Organic, Gluten-free, Paleo or Vegan diet your food alone can not provide all the essential fatty acids and macro and micronutrients the body needs to regulate its physiological development, functions and metabolism and support its natural cleansing and detoxification processes. Don't worry! There is a complete and easy solution. It again comes from doTERRA. It's doTERRA Lifelong Vitality (LLV). Its a complete, daily, easy-to-use nutritional system containing all 4 categories of nutrients- antioxidants, essential Omega- fatty acids, minerals and vitamins- that boost immunity, support the body's cleansing and detoxification processes and reduce cellular fatigue, inflammation and oxidative stress. The doTERRA LLV is the first complete nutritional system and after using it with a healthy nutrition plan it, I had cleansed and detoxed my body, enhanced my exercise performance and recovery time, improved my sleep quality, and much more.

5. Use doTERRA Essential Oils and Products: What's up with doTERRA? Why the mentioning and use? Well, if there is something good it's expected to tell everyone about it. The Bible. doTERRA. You get the idea. The doTERRA Cleanse and Detox Plan is the most gentle, superior program. For example, The Master Cleanse Plan specifically detoxes the gallbladder by drinking a cayenne, lemon and pure maple syrup drink several times a day for weeks. In comparison, a daily drop of the doTERRA Lemon Essential Oil is equal to 20 lemons and detoxes the gallbladder. The doTERRA Zendocrine Supplement contains whole food constituents and extracts that specifically support cleansing and detoxifying the colon, kidneys, liver, lungs and skin. Again, you may ask, "Why doTERRA Oils and Products?" Trial and error!!! "These are the only "things" I have had complete success for cleansing and detoxification (and increasing my immune system among other things). If you follow 'The Plan' you'll benefit greatly and have success too.

Now if you do not try the doTERRA essentials oils and products PLEASE use something to cleanse and detox your body's organs and systems. And if you or your body does not agree with or have positive changes from using perhaps a commercialized or OTC product then perhaps give 'The Plan' a reasonable try. As with any change in or following of a new lifestyle plan of cleansing & detoxing, exercise, healthy nutrition and stress management, including massage and yoga, it is MOST IMPORTANT to just do something. There are numerous methods, plans and techniques for a cleanse and detox, exercise, nutrition and stress management, so it's important to find the best, most effective and suitable plan. And it's equally important to follow a plan that has the fewest chemicals and only natural products, long-term benefits and real results that are shared by trusting allied health professionals, dietitians, M.D.'s, and people like you. I don't like juicing. I like 'My Plan.'

12 Days of Christmas Fitness

2013-12-09T04:00:00.000-08:00

12 Days of Christmas Fitness

Even Elves Exercise

Christmas is slowly approaching and it'll be here very soon. Some people like to eat, hibernate and part, in no particular order. Others just eat a lot and sleep. What's missing perhaps is being cheery, eating healthy and exercising or working out.

Not on my Christmas watch (Dear Santa, I really want this Rolex watch). The holidays, especially around Christmas and New Year's, is one of the hardest, harshest and worst times on your arteries, energy levels, pocket book, stress levels and waistline, but I am personally putting a stop to that. Though we neglect exercise and replace it with charitable dinners and events, lunch feasts and parties, shopping or traveling (Of course, these are reasonable and valid reasons), it is easier than expected and more important to plan or reschedule exercising around those said activities or events.

Christmas Exercising With The Kids

The task or thought of exercise planning and programming can be daunting, and regretful too. So I would like to offer a Christmas fun-filled exercise plan that can be done and had by ALL, especially ELVES, families and KIDS. It's the 12 Days of Christmas Fitness- Elf Style. It's an awesome and informative way to be like "the Elf" and do a different exercise each day for 12 days, and laugh and learn along the way.

I have a friend to help you. Dylie. He's an Elf and he says, "Elves Exercise Too" between all the hard work of constructing and putting together toys, eating candy canes and maple syrup oatmeal, and partying with ol' Santa." He also says, "As with the Elves, the 12 Days of Christmas Fitness plan will keep you glad and joyful and your heart healthy and muscles pumping. And the more you do the healthier and merrier you will be too." So, please SHARE!

To do the 12 Days of Christmas Fitness you first want to know the original, traditional song: The 12 Days of Christmas. The exercise plan related to this song, however, is chronologically performed the opposite direction and the day equals exercise reps. So, the days in the said song are the exercise-related reps and the number of days before Christmas. If you are on Day 10 before Christmas..... you will first do 10 reps of the "new" exercise then perform 12 reps of Day 12's exercise, 11 reps of Day 11's exercise and repeat 10 reps of Day 10's exercise..... in the plan.

You will begin at, "On the 12th Day Before Christmas my Fitness Trainer showed me....." and every day you will be given a new exercise to do in conjunction with the previous exercise(s). You can do this without missing a day by following the "fun" here. You are able to follow along here with updated pictures and updates YouTube videos. The same videos can also be able be followed and seen with this creative and innovative calendar and poster -> Click here.

The fun, moving and singing begins today!!!

"On the _____ Day Before Christmas my Fitness Trainer showed me....."

(Subscribe to the blog so you don't miss out on this.)

The 12 Days of Christmas Fitness is meant to boost your Christmas spirit. It's meant for you and your family, especially the kids, to come together, do something fun and healthy, exercise, laugh and shout. Christmas is not a time to neglect your health for more than normal holiday dinners, parties, etc. Rather it's a time to be more in-tune to healthy habits. There is no better way to do that than to be with family and realize Christmas and fitness can coexist throughout the holiday season- Even Elves Exercise Too!

How To Be Calm and Manage The Holiday Season

2013-12-07T08:00:00.000-08:00

Be Calm and Enjoy the Holiday

It's Christmas time. One of my most favorite holidays. I love hearing the kids cheer in delight as they decorate the house and hang up stockings (there is a lot of present shaking too), listening to Christmas music in the car or house or at shopping stores, looking at the Christmas tree with its bright, shining lights and star that fill the house and rooms with sparkles and a spirit, watching Christmas movies about charity, forgiveness, kindness and love, and many more things about the season too. The missing element (in California), however, is snow.....and without snow there's no Frosty The Snowman, snow angels, snowball fighting or snowflake kisses. Still, I definitely do not miss the frozen car windows, icy and snowy driveways or slippery roads. There are some things in every season that are best left out, in my opinion, especially MEAN PEOPLE and STRESS.

The Christmas time can be overwhelming and stressful. It can bring out the worst in people and make people overly busy and stretched to thin. Its just there are Christmas dinners, gift exchanges, parties, plays, etc. And there is Christmas baking and party decorating and preparations, gift wrapping, good deeds, shopping, and more. The thought of all of the "To-Do's" at Christmas time have my breathing and heart rates elevated and muscles tensing and I'm now starting to be forgetful, get hungry and nervously twitch. What gives? I thought Christmas time was a time of good tidings of comfort and joy, family, friends and work gatherings or parties filled with laughter and love.

"Tis the season to be jolly, Fa La La La La... La La La La....." is apparently a part time feeling or thing. But it does not have to be that way. There are numerous healthy, stress-busting solutions (What are The Top Stress-Busting Solutions for the Holiday Season) to help you be calm and relaxed so you can keep your body and mind in a healthy and stable state and strong and energy levels up, and plan or schedule activities or parties so you can truly enjoy and feel the spirit throughout the Christmas season (time).

The happiness and joy that comes from or out of Christmas time are ones that really comes from genuine giving and love. Unless you are always a genuine person or become one overnight the following "Tips" will help you be calm and manage this holiday season.

Apps & Calendars

Plan With and Use Apps and Calendars: If you have an Android, Blackberry or iPhone I bet you know how important it is to plan with and use the calendar app that exists on the home screen of the mobile device. The calendar app should be used with a calendar or daily planner. The two are at the palms of your hands and together they make it easier for you to complete projects, divvy tasks, do last minute shopping, find decorating ideas, make last minute phone calls, not miss meetings or parties, send cards or letters via email or post office, set reminders, and more.

CalenMob

Add appointments or meetings in a mobile device's calendar and set the alarm! and reminders at days and weeks to give you plenty of time to plan ahead and be prepared when it's time.

Get a gift for the Gift Exchange.
Go to the gym for a circuit training class.
Go grocery shopping for the Holiday Dinner.
Send out Christmas cards by December 15th.

In a calendar or daily planner write down ALL commitments, meetings and parties, and concrete plans in the Notes section(s) so you can also make necessary arrangements or plan ahead and be prepared when it's time, especially any end-of-the-year deadlines, goals or projects. (These can also and it's recommended to be performed with a mobile phone's calendar app.)

Drop off taxes to accountant/financial planner.
Load an iTunes Playlist for the Friends-Giving Holiday Party.
Make babysitter and hotel arrangements for the New Year's party.
Plan healthy habits, such as exercise and yoga, most days of the week.

Simplify Decorations & STRESS

Be Imperfect & Don't Stress the Small Stuff. This is a joyous, special time that can quickly U-Turn into an overwhelming, stressed out, unplanned time. You can avoid that by carefully stepping back and tweaking schedules or thoughts.

Don't expect everything to go as planned no matter the amount of energy expended and preparation. At a dinner or party having high expectations of others or yourself typically precedes disappointment or frustration which usually causes tension and the party's over then in more than one way. That's unfair to family, friends and others. Try to have realistic ideas of how a dinner or party should go and at go-time just let everything go and unfold.

Don't miss the opportunities to create memories. Don't stretch yourself to thin. Take time to hold close and laugh with loved ones and bake Christmas cookies and play games with kids.
Make homemade gifts. It can be calming and rewarding. Have the kids help out to make it a bonding and creative time.

Don't stress the small stuff. It's just stuff. Right? No sweat. You can do anything, and everything you do will be PERFECT!

Decorate a Christmas tree with fewer bulbs, garland, icicles and lights, and the house with fewer candles, figurines, pictures and wreaths. Less = More.
Prepare only a few type of appetizers, finger foods and main meals. Do this days ahead to avoid last minute catastrophes or change of minds. And have the kids help out to make it a family, fun-filled time.

Large and small stressors and things happen to all of us. And they will this Christmas too. The best thing you can do is plan ahead and shop or stock up on clothes, food, gifts and other items so you can limit the amount of unplanned things that will happen to you.

(Amazon) Shop online.
(Costco) Stock up on Christmas decorations and food to avoid repeat trips.
Get an Exercise Coach or fitness video and workout at home in living room.

What About Me ..... Us???

Don't Worry, Be Happy. We only live once in our lives and every holiday and season comes and goes as it pleases. There's no way of controlling or stopping it. So, it is in our best interest to leave "drama for our mama" and live each moment to its fullest, and make do. I'd suggest be creative and have fun doing it.

Put up a tree "Cirque-" style.
Start new Christmas family traditions.
Write a yearly Christmas Story together.

There are opportunities at Christmas to do "stuff" together, but it's also a great time to not let your or your family's health go in place of weight gain, etc.

Avoid high fat and sugar foods.
Drink a lot of water and eat snacks to prevent overeating.
Get enough relaxation and sleep- nap; play games, read books; take shower.
Increase physical activity levels & limit computer, tablet and TV screen times.

Be Calm and Enjoy the Holiday Season. Its "Happy Holidays!!!" for a reason.

Top Holiday Stress-Busting Tips

2013-12-06T09:00:00.000-08:00

Holiday Seasoning Stress-Busting

for Couples & Parents

I have a good life. And at this time of year, with Christmas and the December month, it is perhaps one of the my most special times of the year. I have many fond memories and treasures of special beginnings, events or happenings. To name a few: I married my beautiful and lovely rock star wife, Jessica, on December 02, 2005; She gave birth to our awesome, busy and sassy third son, Dylan (Dylie) Hendryx Kazmucha, on December 15, 2010; And we have started to create our own family Christmas traditions, such as on Christmas Eve the boys and my wife and I get new PJs to wear, to name one of many.

It is a great time of year, but it is also filled with much stress. And I hate stress. But it always seems to creep into my (daily) life, especially around the holiday season. Though I would like to crawl and hide in my master bedroom's closet (Why bother.....the kids would find me anyways. I play the best AT-AT Droid so they need me to.....die. Whatever.), the stress will always be there unless I bust the stress at the root. It is true you may be able to temporarily hide from stress but you can not runaway from it.

So, as a seasoned and tried and true veteran of stress-fighting, and as a dad and husband, exercise physiologist, life coach and nutritionist, I am indicating the top stress-busting solutions to keep your health and state of mind at bay or perhaps elevated at this special though busy and crazy time of yours.

This time of the year, you would probably like to be active in the community, healthy, organized and prepared and without chaos, drama, stress and taking out the fat pants. We must be accountable of our actions and take charge of the daily encounters or day to day things this holiday season to make it a Happy 'One'. You can have a Happy Holidays! by following ALL or any of these tips.

- FAMILY/SELF -

Be active and actively involved with family functions or in the community, but take care of yourself too. You can not "give" your love or time if you are sick and tired. Stay healthy all season by eating healthy, exercising, getting plenty of sleep and Vit C and Zinc, and having FUN with the family.

Be aware of what is most important this holiday season (and ALL the time). Spend time with the family, especially the kids. They will not remember the house was decorated like a Better n' Homes magazine spread, but they will remember all the family activities and fun-filled times spent together:

Building snowmen.
Having a snowball fight.
Dancing to "Jingle Bells."
Singing Christmas Carols, like "Silent Night."
Watching Christmas movies, such as Elf or The Polar Express.

Don't over schedule yourself or your family with activities or events such as church, school or work functions or dinner parties. Pick a few to do.

Shop online at Amazon or similar sites, and use Groupon and other like-websites to get discounts and freebies, such as 2:1's and free shipping.

- HEALTH -

Avoid high fat and sugary foods or meals.
Don't eat more calories since its Christmas.
Drink less alcohol and more pure WATER!
Eat nutritionally, well-balanced snacks -

Drink a Trim Shake
Handful of Mixed Nuts
Most Fruits and Vegetables

Exercise in the early morning before any of the family wakes up or after bedtime to avoid conflicts or obstacles to working out.
Exercise regularly- Perform about 150 or more minutes per week.
If you do not exercise regularly- See a Certified Personal Trainer!
Get plenty of rest and sleep. If needed, take a nap during down times.
Limit computer, smartphone, tablet and TV screen viewing and video game playing time. Set a daily limit of minutes for each of the said activities.
Listen to an eBook or read a new book. Reading a book calms our senses and temporarily take us out of the busy, crazy, normal world and in ours.

Take a relaxing, quiet, warm bath (with bubbles and candles) in the morning or at nighttime. Try Aromatherapy Essential Oils for serenity!

Chamomile or Eucalyptus
Lavender, Serenity Blend or Ylang Ylang

Take time to do family activities- laughing and playing, and re-connect and cuddle up with the spouse. Outside of Eating Healthy and Exercise, Laughter and Love are some of the best medicines naturally in the world.

- MOTIVATION -

Embrace your imperfection. It's one of the nicest things you can do for your kids and your mate. Being imperfect takes the pressure off of you and off of them.

Refresh or start "new" holiday traditions that's for everyone and are less stressful and simple and can be treasured.

Have everyone climb into bed or gather around the Christmas tree to read a Christmas or Holiday story.
Have the kids hand-make decorations or gifts.
Have the kids pick some books, clothes and/or toys to give to a charity of choice or the homeless shelter in town.

See your stressors and overcome it. List your stressors and deal with the ones you can take care of. You can not control the cost of a STAR WARS Lego Set, but you can get a snow shovel to use, respectively.

When an "I should" wanders in your mind, you don't have to do it.

2013. It is what it was. Start 2014 with no concerns, doubts or regrets. Stay within a budget for Christmas and the holiday and live as close to a normal schedule as possible. You don't want huge bills or extra body#?

The holiday seasons each have their own challenges and pressures. It's a time for fun. A time for love. Sharing and togetherness. Shoot, it's a time for making a list and checking it twice and showing everyone how good you are, especially Santa. Somehow my sons always get me Dark Chocolate Coal. -That's! Fine! With! Me!- But all the stress that creeps in can be beat or managed and when done so you will surely enjoy all the newly created memorable moments and treasures. "Don't be 'Scrooge'! Just be You!"

The Post-Thanksgiving Cleanse & Detox Plan

2013-11-30T10:00:00.000-08:00

Turkey. Stuffing. Rolls. Mashed Potatoes. Green Bean Casserole. All that and more is a typical feast for Thanksgiving. And that is not including the pies and wine. The truth is, Thanksgiving is a time for festivities and food, in no particular order. Of course, the other 'F' word falls off the list of priorities as a result. That 'F' word is Fitness. And with "fitness" forgotten we on average consume more than 4,500 calories on Thanksgiving feasts as a whole. With a caloric intake more than three times the daily need or requirement, how do we bounce or get back our fitness and health?

There are many articles and blogs commenting on this very question.

No other way around it, "The pathway to good health is through your gut."

The primary organs for the above said are:

Blood and Skin
Colon and Intestines
Gallbladder, Kidneys and Pancreas
The Heart, Liver, Lungs, Lymphatics

Bad Breath and Coated Tongue
Bowel Issues, Chronic Bloating and Constipation
Chronic 'Cold' Symptoms, Fatigue, Lethargy and Tiredness
"Gassy", Hormonal Imbalances and Hunger Cravings and Pangs
Persistent Dizziness, Headaches, and Muscle Aches and Weakness
Problematic Skin Conditions, such as Acne, Eczema, Hives and Rosacea
Reduced Sex Drive; Stubborn Weight Gain or Unexplained Weight Loss; and MORE.

Why is it important to do a Cleanse and Detox Plan? Will not my body handle and normalize itself over time? Maybe. Probable not, though. When a body becomes filled with uncontrolled levels of acids, toxins and waste it lets out or shows signs or symptoms that signal errors in our natural method of ushering out "cardio-metabolic" waste from numerous by-products, contaminants or poisons, such as: air pollution and household and personal care products, "American-ized" consumption of high fat and sugar food, contaminated farms and livestock, exercise metabolism, medication by-products, normal human functioning and physiology, and stress. With all the the possible degrees and severity of hyper-toxicity and uncleanliness at any given point or time in the human body, it and all of its organs and systems can become affected and "sick." Simply, a toxic and unclean body and metabolism makes us sick and tired!!! The GOOD NEWS: is you can do something about it and it starts at "The Gut!"

Do this-'The Plan.' It consists of nutrition, supplementation and water. It's several steps! And the key is to avoid Cleanse & Detox symptoms (The Healing Crisis) by being persistent and proactive to support your body’s inherent ability to clean itself or clear out and unload toxins and waste.

2. Drink Lots of Water, Water, Water: The transparent fluid you call water is essential to life. It's important in almost every way possible, such as aid digestion, assist in about 90% of all chemical physiological reactions, boost the immune system, cut certain cancer and cardiovascular disease risks, help compose more than 60% of muscle tissue, and increase energy and metabolism. It will also help you lose or maintain body weight and more importantly filter out acids, toxins and waste from blood, organs and tissues. So DRINK-DRINK-DRINK a lot of water!- Perhaps set a daily or hourly reminder on the Fitbit application that's connected to a Fitbit Flex and take a water bottle wherever you go if possible. Shoot, even the First Lady Mrs. Obama is all about drinking water.

3. Get Help From Digestive Enzymes: You also must understand daily nutritional support and water is not enough by themselves. You need to consume digestive enzymes to help metabolize food and process nutrients and substrates too. Without digestive enzymes your body will be unable to breakdown and use essential nutrients or substrates which could cause digestive issues, nutritional deficiencies, reduced labido, tiredness, and more. [I had bloating, cramping, gas and stomach pains everyday for more than three years. It affected my eating and exercise habits, energy levels, mood and sleep. I ate healthy and was an avid exerciser of at or more than 90 minutes of exercise per day (I am an exercise physiologist and personal trainer), but my GI system sucked! However, my GI symptoms resolved after I was introduced to and started using doTERRA Terrazyme Digestive Enzyme Complex.] The said is a digestive enzyme treasure. It's a concentrated digestive enzyme supplement with a patented assimilation system to make the enzymes distribute evenly to the proper cells, organs and systems, especially in the GI tract to clean out the intestinal walls and keep the "Gut in Check." After a year my GI system is symptom-free.

The Gentler, Simpler 'Cleanse & Detox Plan'

2013-11-30T08:00:00.000-08:00

The Cleansing and Detoxing Plan for Today

The terms "cleanse" and “detox” are popular buzzwords today. The popularity of them is a positive sign people are becoming more aware and cautious of the hidden and out-in-the-open dangers of acids, chemicals, toxins and more that contaminate air, food, household products, water and more. Also, people are realizing that chronic, ongoing exposure to chemicals and toxins can cause allergies, cancer, cardiovascular disease, diabetes, joint or muscle aches and pain, skin conditions and problems, unusual tiredness, and more. However, what follows good news about health practices and programs are arguments and statements against the benefits and effectiveness of a plan or products, and people who take advantage of an opportunity to persuade others of a plan or product to make money and sell it as a sponsor. Calling Dr. Oz! Calling Oprah! As such, there are a lot of athlete and celebrity cleanse and detox diets, juicing plans and raw food programs. These do not work. These are fads among other things. Simply, there is no magic bullet or pill that is anti-aging or fulfills all health and wellness needs and requirements. Still, a cleanse and detox plan can be effective and necessary for the body and it's cells, organs and systems to function optimally most, if not all, the time. We just need the best, right 'Plan.'

The Cleanse & Detox Plan is the right 'Plan.' It's carefully designed and layed out to make it easy to follow and produce maximum effectiveness (That means 'The Plan' is easy to implement into your daily habits without much change and you will have long-term results). It does not make false promises or suggest a quick fix, solution. A cleanse and detox has to gently, gradually filter out and remove most, if not all, chemicals, toxins and waste over time without robbing the body of key nutrients and substrates necessary for cellular function, energy, growth, metabolism and physiology. The Cleanse & Detox Plan carefully and selectively incorporates all-natural food, herbal and organic products and supplements, and exercise and nutrition programming. The gentle and gradual inclusion of the cleansing and detoxification products and supplements will assist, guide and propel the body and its cells, organs and systems to achieve greater and maintain high levels of health, vitality and wellness.

'The Plan'

All cleanse and detox plans are daunting and it is absolutely necessary to go slow to offset any side effects You will have side effects, but the degree and severity of them will depend on the level of acids, chemicals, toxins and waste in the body's cells, organs, tissues, water, and more. So GO slow with 'The Plan' and consistently and persistently follow the plan's steps and you will feel and see the elements or products synergistically benefit and produce profound improvements in health and well-being. Thereafter the old bad daily habits of contaminating the body with chemicals, sugars or toxins will be taken oven by ingesting healthy drink and food and performing healthy habits, such as exercise, stress mangement techniques and yoga. You will be amazed from 'The Cleanse & Detox Plan' as you will have a more active, better digestive and immune systems, greater energy, less irritability or muscular aches and pain, and much more. Though, in order for you to experience and see "these" you will actually have to try 'The Plan.' But don't wait long- your body can't wait. It's depending on you.

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part III

2013-10-01T07:00:00.000-07:00

An alternative to the office chair and a functional sitting solution is the stability ball. Stability balls are interchangeably called exercise balls, fitness balls, swiss balls, etc., and have gained popularity as an alternative to office chairs at desks or in meeting rooms.

A Dutch research study compared employees who performed one-hour long typing tasks while sitting in office chairs versus sitting on stability balls and stated of the employees the stability balls produced more muscle activity and 33 percent more pelvic motion throughout the trunk. However, among health professionals a body of evidence does not exist in supporting the use of stability balls as a means to correct posture and a tool to strengthen and support. Many proponents of stability balls say, "Stability balls force users to sit up straight and stabilize their trunk, but prolonged sitting on a stability ball leads to as much poor sitting, slouching and slumping as in an office chair over time." As a result of that in regards to sitting on a stability ball versus an office chair, the advantages may not beat the disadvantages in respect to physical loading versus unloading. But even if more evidence is needed to show stability balls positively affect posture it is known and proven sitting on stability balls versus office chairs burns four more calories per hour and overall 30 more calories per workday. And additional exercises or movements performed on a stability ball, such as abdominal crunches, "bouncing," core rotations, leg lifts, pelvic rolls, planks and squats, burn more calories per hour and over the course of a typical workday.

Stability balls may be more convenient, fun, stimulating, transportable, usable, etc. than other sitting devices or tools. And though I am an advocate of learning how to enjoy and use them as exercise equipment and for work, it is important to learn how to properly select one and utilize it for the office or for reasons other than work. Any improperly sized stability ball used for exercise or sitting can lead to unexpected and unnecessary injury. You should consider these guidelines as a means to purchasing and using a stability ball.

Ball Size:* Buy a stability ball that is intended for your height. Inflate the stability ball to a firmness and size so upon sitting your ankles and hips and knees are at a 90 degree angle. It is also important to be at a height in sitting so your forearms can rest on the desk while shoulders are retracted backward and downward and the spine is in alignment with the head, neck and hips and pelvis.

* The size of a stability ball to use is based on your height. Upon sitting on a stability ball make sure your hips are at the same level or slightly higher than the knees. The suggested height to stability ball size is:

4’11″ – 5’4″..... 55 cm

5’5″ – 5’11″..... 65 cm

6’0″ – 6′ 7″...... 75 cm

Feet Stance: In the sitting position, place your feet flat on the floor about six inches from the ball. The legs should be approximately hip width or wider. The lower back may be irritated or have pain due to shortening or tightening of the hip flexors (psoas) as a result of incorrect feet position while sitting on a stability ball.

Position of Neck and Shoulders: In the sitting position, properly align the head, neck, shoulders, spine, hips and pelvis. You should flex the chin lifting the head and push the shoulders backward and downward toward the spine. The head, neck and shoulders should be stacked on top of each other.

Position of Pelvis and Spinal Column: As mentioned previously, in the sitting position it is important to properly align the head, neck, shoulders, spine, hips and pelvis. Upon sitting on a stability ball AVOID pelvic tilts and keep and maintain the natural curves of your back (spine) that makes up a neutral spine. This position engages your back and core muscles for functional stability and support.

Sitting, Squating, Stability Ball Crunches, Stabilizing and Superman: Once you are able to properly sit on a stability ball you have the ability and freedom to "be a kid" and bounce, exercise, move, play, stretch, etc. With the ability to hold and maintain a proper alignment of the head, neck, shoulders, spine, hips and pelvis you will be able to exercise or sit on a stability ball with greater balance and support, exercise, have fun, and have less chance or risk of injury.

In SUMMARY- Sitting on an office chair or stability ball for long periods of time is not good for your back, core, hips, neck, shoulders, spine, etc. That is even if you have the best office chair or most ergonomic office chair or strongest "body" and core in the world. The effects of gravity are a necessary evil to our musculoskeletal system and physiology. Therefore, it is important to alternate between using an office and stability ball and add standing to the daily routine of ergonomic positioning, health and work productivity. But as with the other forms of sitting, standing is only a great replacement to sitting in short periods of time...we don't want to or shouldn't sit or stand all day long week to week.

Or you could just go with the all-purpose, do-it-all luxury line of active, adjustable ergonomic workstations where sitting-walking-working at the same time is possible, sort of.

The only thing missing is a coffee maker or a Vitamix.

Aromatherapy at Home or Work. Necessary? YES!

2013-09-27T12:30:00.000-07:00

About a few weeks past, my wife and I had a date night and scheduled individual massage sessions at Burke Williams Spa at Santana Row in San Jose, CA. I say “Spa” and we all say “Ahhh!” I ask, “Why are we adulated and enamored with spas? Is it not only a beauty and health center?” Absolutely not! It’s a destination place to stimulate our senses and receive the therapeutic powers of aroma, beauty and light, sound, touch and water. Whether we want to detox, de-stress or dethrone health or lifestyle-related conditions or disorders, such as aging or stress, we have an opportunity and surely a willingness to go to a spa for pleasure and rejuvenation.

Again [looking for a reason], “Why do we go to spas?” Is it for the aromatic oils, baths, euphoric lighting, hot stones, lovely sounds of harmonious music, massage therapy or running waterfalls? I think it’s about all the above among other things. But still, “Why?”

As a result of spending a few hours at the Burke Williams Spa I was completely rejuvenated, relaxed and restored. “Ahhh Haaa.” I know “Why.” We go to spas because they can clean and condition our bodies and minds from the inside out and completely transform us. “Uh oh, Houston we have a problem.” I see a dilemma in this situation. I will not be able to maintain my altered and “loving it” state of well-being. You see, once we exit a spa we will have to face head on unhealthy living conditions and stress, especially at work. So I see and understand that we seek out spas to get relaxed, restored or revitalized. But can we replicate the smells and sounds of a spa into our everyday life and surroundings, especially at work?

I had seen a saying about spas: “Saturday is a day for the spa. RELAX, indulge, enjoy, and love yourself, too." What about the other days of the week?

A spa is a novelty for some. It's a nice place for pleasure and relaxation. But that is the problem too. The benefits from experiences at spas due to their ambiance or surroundings and therapy ought to be able to be copied to places where we spend the most time doing day to day activities or our occupation, such as around the home or office or in our commuter vehicles. So how can we make our cars, homes or office desks more spa-like? One answer divided five ways: AROMATHERAPY, ergonomics, lighting, plants and water.

There are a lot of things we cannot change in life or work. Perhaps life is work. We cannot change our age, ethnicity gender or genetics. And it is likely we do not have control over the office amenities, furniture layout, lighting or noise. And we probably do not have much of a say on the choice of color for the floors and walls. Ahhh! I occupy and use an office with beige and cream or tan floors and walls. I hate beige and tan colored things. They drown my energy and kill my mood and positivity. However, I have a solution via BLUEPRINT ESSENTIALS education and use and it involves the aforementioned one answer divided five ways.

The best and easiest solution is AROMATHERAPY; its benefits are discovered and shown via essential oil therapy. Aromatherapy and essential oils are no longer just for cosmetic products and spas. The benefits of them are invaluable. Aromatherapy and essentials oils are a form of alternative medicine in which the aromatic compounds of volatile plant materials create a healthy environment or setting and reduce stress. For example, a scientific study had shown inhaling lemon oil and peppermint oil increased mental clarity and focus by 54 percent and 28 percent, respectively. Other studies have stated aromatherapy inhalation alters or betters anxiety, blood pressure, breathing rates, heart rates, moods and pain sensations. It can also in an instant positively affect energy, hormonal influence or sexual function and sleep. Aromatherapy is effective and quick.

Aromas of essential oils can travel to the deepest part of the brain via the olfactory system. It’s the power of the scent. “Smell” can influence brain activity and stimulation and of the senses it is by far the most powerful and strongest. The aromas can directly go to the brain’s hypothalamus among other parts that are involved with autonomic or subconscious processes, cognition, emotions, hormone or immune functions, memory and pain relief. In addition, breathing the diffusion and scent of essential oils makes it possible for the aromatic oils and their benefits or properties to travel to the circulatory system by way of the lungs and respiratory system. The aromas from essential oils can balance our energy or homeostasis or boost our self-confidence and self-esteem. They also can calm or relax us, energize or stimulate us, help us concentrate and focus, and provide a means to a clean, germ-free and healthy work environment or setting. The aromas of essential oils exert autonomic, behavioral and systemic wellness.

There are more than 50 isolated, specific essential oils in the world. And there are over 200 companies dealing with essential oils in marketing and sales throughout the world. As such, I believe Shakespeare was incorrect and instead “A Rose” is not just a rose. Essential oils are only as good as they are real. A rose oil with added solvents or synthetics is NOT the same as the rose oil that goes through a two-part distillation and extraction process to have and maintain 100% of its lifeblood, purity and vitality. The essentials oils that are of the highest grade, most pure and optimal quality are the most beneficial and effective and can back or parallel their claims of promoted aromatic scientific evidence or results.

If any or all of the essential oils’ purity and quality matter it is necessary and recommended to do research to find and know of the best and most credible and prestigious companies dealing with and selling essential oils. There may be a lot of companies involved with essential oils but the list of company names are few that are effective and safe and meet the highest standards. I have done my research and tried to find the most truthful “One.” The lone survivor is doTERRA Essential Oils. And doTERRA has a number of essential oils and blended essential oils that are effective and safe for your emotional and physical needs and wants at the office or wherever else.

CALM

Vetiver, Serenity, Lavender, Marjoram, Clary Sage

ENERGY

Elevation, Citrus Bliss, Peppermint, Slim & Sassy, Wild Orange

FEEL INSPIRED

Balance, Rosemary, Sandalwood, Black Pepper, Frankincense

FOR SELF-CONFIDENCE

Jasmine, Whisper, Sandalwood, Frankincense, Ylang Ylang

LOWER OFFICE STRESS

Rose, Melissa, Geranium, Grapefruit, Sandalwood

MENTAL CLARITY/STIMULATION

Basil, Lemon, Cypress, Melaluca, Peppermint

TO REFRESH THE WORK AREA

Lemon, Lavender, Melaluca, OnGuard, Euclayptus

There are a variety of essentials oils used for particular conditions or reasons. The essential oils listed above are only a sample size. And they can be applied or used countless ways. However, it is best and easiest to use them, especially at the office, in methods and respects that make them simple to use.

Consume a few drops of certain essential oils with H2O.
Diffuse essential oils in the air via Lotus Diffuser or other.
Infuse bookmarks or office stationery with essential oils by: 1) Place a few drops of on paper or other stationary; 2) Put them in a plastic bag; and 3) Seal the bag and leave it overnight. It is a great idea to pass on or send only good news in infused letters or other stationary.
Make a pendant necklace. Make the pendant out of clay (terra-cotta). Infuse the pendant with essential oils and wear it as a necklace as much as needed.
Or purchase a ceramic-, crystal-, glass-, metal- (i.e. Pewter) or pottery-pendant necklace specifically for aromatherapy or diffusing essential oil treatment.
Place a few drops of an essential oil on the back of ears, jaw, neck or wrists.
Place a few drops of an essential oil directly onto the pedals or stems of dried or silk plants or flowers. This can also be done on real flowers or plants as well.
Place certain essential oils in small essential oil bottles in a drawer and place a few drops of a specific essential oil into a handkerchief or tissue to smell at times.
Place specific essential oils in a spray bottle and use it as a disinfectant on equipment, furniture or surfaces or use them as a fragrance or perfume, or both.
Put specific essential oils in cleaning agents, such as disinfectant wipes or hand soap, to fend off bacteria, fungi, viruses, etc. The essential oils are effective against fighting off common cold, Herpes, influenza, MRSA, parasites,polio, etc.

Aromatherapy at the home or office or during drives from or to work is a basic and simple way to calm oneself and lower stress, give energy and/or increase focus and productivity or success. I call home Los Gatos, CA that is in the South Bay of San Francisco’s Silicon Valley and do work in the Upper Peninsula. As such, I have to deal with heavy traffic in the morning and night. I hate traffic. I tell my wife that sitting in traffic is perhaps one of the biggest wastes of time and a risk to my health and sanity. I get so frustrated and restless needless to say. But by accident I have learned to use the essential oil Vetiver to calm me and let me relax during my commute and whatnot. I had in the backseat of my car a bag and inside it was a towel that accidently had been infused with a few drops of Vetiver essential oil from an open Vetiver essential oil bottle that has been left there for some time. The commutes were jammed and slow with traffic but my energy and mood were different because once I experienced the effects of inhaling Vetiver I was patient and relaxed. It was an answer to my unhealthy emotions and mood and I forever have Vetiver or a like essential oil in my car to help me with my commute or perhaps to cover up my smelly clothes from working out.

Aromatherapy. It’s great to stink at work. LOL. And like the Old Spice commercials and saying, it will help you be your best SMELF.

At work we used to stop each other and ask, “Hey. Do you smell that [Sniffing]?” It’s the smell of success. Try it. You’ll see…..or smell. Success too.

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part II

2013-09-18T07:00:00.000-07:00

The Perfect Seat

The office chair highly recommended and most suitable for office work, addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes. The best features most recommended by ergonomic specialists are armrests, back and lumbar spine support, forward tilting, an option for reclining and a soft and supportive seat cushion.

There are a lot of people in the world. And our bodies are different from person to person in regards to varying shapes and sizes. We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work. We should not be expected to fit perfectly in the same office chairs.

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation. And there are infinite ways to use chairs for health and vitality.

Most Preferred Sitting Style. Not Recommended for Work.

I believe if you are going to do something, do it at 100%. And if you are going to get something, get only the best option out there. It's also like saying "You reap what you sow, and "You get what you pay for." In regards to office chairs it is imperative to get the best fitting office chair despite cost that is specifically suitable for you. It must fit and support "you." And in order to purchase the best office chair to match your body shape and size please consider these highly recommended options and upgrades.

Armrest

Armrests: The arms are approximately 10% of our body weight. An office chair's armrest should move backward and forward, down and up, and pivot wide in order to allow proper contact and support of the forearms and reduce the load of the arms and wrists, back, shoulders and spine.

Lumbar Support: Our fingerprints are unique. So is our spine. And the most important consideration of injury prevention and spinal support in an office chair is it's lumbar support. An office chair with more than a fixed lumbar support, such as assymetric adjustable lumbar support, is the best choice because it has depth, height and side to side support.

Lumbar Support

Forward Tilting Seat: Our sitting position in an office chair changes continuously over the course of a workday. We often sit straight and upright at the back of the seat or "perch" at the front edge of the seat. In order to properly sit at the back or front edge of an office chair's seat make sure the office chair's seat has a forward tilting option that promotes alternative sitting positions, back pressure reduction and healthy spinal support.

Reclining Seat Option: We are healthy when we move throughout the day weekly. If we are forced to sit in an office chair it is important to move and move often we must. So contrary to "Leaning In" (Sheryl Sandberg, "Sorry!") or sitting upright we ought to recline. "Lean Back." A change in sitting position enhances blood circulation and muscle twitching and a recline of approximately 20 degrees reduced spinal disc pressure by 40 percent. An office chair with more than a single-point pivot, such as a three-point pivot, is the best option because it has adjustable and lockable recline settings and tension controls that to support the lumbar back, pelvis and thighs.

Recline at 20-30 degrees Sitting

Seat Cushion and Height: The most basic and obvious needed thing of an office chair is a "good" seat cushion, and of appropriate height too. An office chair with contoured, sufficient cushioning and lumbar back support increases energy, lowers injury risks and raises work production. And the seat height ought to be set so the hips are at or slightly above the knees. The combination of a comfortable seat cushion and an appropriate seat height of an office chair doubles the energy production, protection from injury/muscle strains and production and satisfaction with work.

There are a lot of choices and options for features or upgrades in ergonomic office chairs. However, you can have an ergonomic chair and demonstrate poor posture. An ergonomic office chair, albeit $15 dollars or $15,000 dollars, will not correct chronic improper sitting mechanics and/or poor core musculature, or fix the set-up and surroundings of a workstation. It is up to you. The ergonomic office chair is "a tool" and the labor or work is up to you. You would not expect a hammer to pound a nail straight into wood unless of course stabilize the nail yourself. That's probably not the best analogy but I am sure you get the idea. The ergonomic office chair and set-up of the workstation are entities that in conjunction allow you to be comfortable and happy, more likely injury-free and most productive.

So how do you sit in an ergonomic office chair and use it in or within a workstation? This is important because our curves act as shock absorbers. No its not those kind of curves! Its the curves of our spine. And they move within all movement planes to distribute equal pressures along the back and hips and spine. Yet, a body that has to deal with poor sitting habits and overcome unequal pressures is often stricken with acute or chronic disc problems, headaches, joint or muscle pain, sciatica, spinal ligament or tendon strains, and tiredness among other things. To avoid the affects of poor sitting habits and prolonged sitting please consider the following points in ergonomic sitting.

Sit up, at 90 to 110-120 degrees. And keep shoulder blades and shoulders pulled back and pushed down towards the middle of the spine.
Adjust the armrests so arms are slightly supported. This will eliminate or lessen body weight loads and pressures on the back, neck and shoulders.
Keep elbows flexed at 90 degrees at directly below the shoulder. And use the armrests for the forearms. The upper arms should be parallel to the spine.
Sit in a "plumb line"; there is a straight line from ears (and shoulders) to hips.
Sit with the back (more specifically the lower back) or lower spine pressed against the back of the chair. The lower back should be slightly arched to minimize excessive or unequal strain. The slight curvature of the lower back helps or maintains the strength and support of the spine and spinal discs throughout the vertebral column.
Sit with the knees slightly below the height of the hips. The back of the knees and calves should be a fist distance from the front of the seat. The feet should be flat on the floor. If you can not reach the floor place a foot stool (?) under the feet for support.
To alter sitting positions change the office chair's seat. Specifically, lower the front of the office chair's seat in a slight downward tilt. Though do not overdo "this" or you may feel like you are falling or sliding off. It is recommended to change often sitting positions day to day, week to week, or as often as necessary to avoid static posture.

Once you are in the correct sitting position adjust the workstation. The workstation needs to be adjusted to your seat or sitting style. You should not adjust the seat to the workstation. You will do more harm on your body and posture over the long run. To avoid "bad habits" and create synergy and symmetry between the ergonomic office chair (and you) and the work area please consider the following points for the workstation.

Place the computer monitor screen at a distance of 20 to 40 inches or arms length from your eyes and face.
Place the computer monitor screen at a height that has the middle or upper half of the screen at eye level.
The computer monitor screen should be free of glares and shadows.
There must be a keyboard tray to use. A keyboard tray correctly positions the angle and height of the keyboard. The wrists should be held in a neutral or straight position and the hands should hover over the keyboard during typing. Use a pad or rest spot for the wrists to correctly position them during typing or with work.
Do Not place a keyboard on top of the desk in the workstation. Place the mouse near the keyboard to ease transitions. You may also alternate the mouse's position or put it on the left versus right side of the keyboard to promote balance or symmetry.
Keep the workstation airy, clean and tidy. The air around and within the workstation should be of the appropriate temperature and well-ventilated. And things should be easy to find and within reach. At least 40% of those around or in cluttered offices and/or workstations feel more anxious and stressed. Keep it clean, and simple!
Do Not work for long periods of time. Move and move often. You should do active job tasks that make you get out of your seat, such as making copies or shredding paper. Or at breaks or during lunchtime you should engage in physical activity, such as getting up to get snacks or water or go walking. Do Not keep snacks around or in the workstation.

An ergonomic office chair is critical for having and maintaining balanced strength and support, good body mechanics, no injuries or strains and proper posture at work. The countless days and weeks working can pay a toll on the body and its supporting structures and tissues. And we often fall victim to the effects of sitting and gain body fat mass and overall weight. So we must give our bodies the undivided attention it deserves and needs and and do what is best for it in conjunction with working hard and being productive or successful. I recommend alternating between sitting on an ergonomic office chair and a proper sized stability ball, and also moving from sitting to standing at different sitting and standing workstations. Or you could just sit on a stability ball and do supportive walking while working: (LOL!)

Using Time Wisely: Sit-Walk-Work

Perhaps though you could just set an alarm on a computer or your watch that beeps every 30-45 minutes to remind you to get up and move for a short while.

Phytly's Corporate Wellness. Art & Blueprint of Sitting & Standing at Work: Part I

2013-09-17T07:00:00.000-07:00

I previously blogged about and mentioned of the effects of sitting versus standing on health and well-being. I was pleasantly surprised many clients, colleagues and friends had taken my advice and its information to heart and planned to change their habits of sitting versus standing, at home or work, and redo their workplace.

If a lot of clients, colleagues and friends plan to change their daily habits of sitting and standing and clean up their work areas, it is important to help them know what are their options and show them how to properly perform each one of them. I call it: "The Art & Blueprint of Sitting and Standing at Work."

On average a human being coasts through each day and sits 20% of the time. That equates to approximately 300 minutes. Yikes! And research studies have stated sitting more than three hours a day shortens life expectancy by two years. Double Yikes!! Another research study stated people sitting and television watching approximately four hours a day lived approximately five years less than only those who did not television watch. Triple Yikes!!! And I will stop with the "Yikes." Still, it is essential to know how much we sit and its effects on our health and well-being, and it is equally important to understand economic and ergonomic solutions or ways we can kickstart our functional movement patterns, strength and support and physical activity levels and improve our state of health and wellness.

The majority of administration and corporate office are filled with office chairs. Office chairs are not the cause of low back pain or worsening health and wellness. The act of sitting is. But we must sit in order to work. And if we must sit then it is important to have a friendly ergonomic set-up to suit our needs and wants, especially after LONG days week after week. Is this picture a timeline..... of you?

- 8 AM - - 4 PM -

I am not sure if this picture is of a coworker or yourself, but one thing for sure is he or she definitely needs one, if not all, of the following: aromatherapy for concentration, energy and stamina, better ergonomic setting and workstation to lower chances of posture deviations and injury risks, more fun (obviously), increase in core, gluteals, lumbar and rhomboids strength and support to improve body control, function and load, or a new job! At 4 PM I am thinking its the latter.

I have been known to be a splitting image of the picture. Please do not tell. But my ergonomics and mechanics in sitting are not ingrained in my bank of muscle memory because "I hate sitting" and it is tiring too. I feel sorry for my wife because my three sons have adopted my hatred towards sitting. They are all over the place ALL the time. And I have noticed and realized from my sons that at infancy and onward we are bombarded with instructions on how to roll, SIT and stand. Do any of these sound familiar to you? "Be aware of your posture and sit up. Don't be lazy and get up. Don't slouch!" I heard these commands and suggestions hundreds of times at home, school and work. I suppose my parents and teachers were looking out for me and were right! Though its not like I was leaning in my chair for no reason. I wanted to act and be or look cool and leaning while driving or sitting was the cool thing. Then I grew up and learned how to properly sit. Whether at the dinner table, school, home or work, we have great intentions to sit up straight and tall but we fall victim to gravity and time. As such, over the course of a day we get tired and progressively slouch and slumber. Sometimes we take a Zzzzzz! The change in our posture is inevitable over time, but is the problem a lack of aromatherapy mood boosters, muscular strength, poor sitting mechanics, proper workplace setting or unfriendly ergonomic set-up, or possibly all of them?

I think the acute or chronic changes in our posture is a matter of all of the adaptable conditions and circumstantial situations- aromatherapy deficient, lack or loss of muscular strength, especially of the core, gluteals and rhomboids, poor sitting mechanics no matter the sitting tool, such as an office chair versus stability ball, and an unfriendly ergonomic workstation.

The easiest and most perfect means to assist in dispelling foul odors, improving concentration and mental clarity, increasing energy and stamina, reducing airborne bacteria, fungi, molds or viruses, and relieving stress or tension is the use of aromatherapy, or specifically doTerra essential oils diffused in the work setting. Essential oils, such as Cassia, Eucalyptus, Lavender, OnGuard, Peppermint, Wild Orange and Ylang Ylang, are found to enhance the immune system, improve mood and increase our overall mental outlook, physical stature and well-being. And the best is they are harmless, potentially life-saving and uplifting. The Vanderbilt University Hospital Emergency Department uses it for their staff with great results and success.

The use of aromatherapy at work is possibly atypical but it is the first step in creating a healthy and pleasant work setting. Its sort of like thinking outside the cubicle. However, in order for your work area to be an enjoyable and productive safe haven, a home away from home, it is necessary to use essentials oils and plants for energy and health. The other aspects of the work setting, such as office chairs and desks or stability balls, are typical and must be personally and specifically dealt with in their own unique way.

There are a lot of people in the world. And our bodies are different from person to person in regards to varying shapes and sizes. We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work. We should not be expected to fit perfectly in the same office chairs. The office chair highly recommended and most suitable for office work addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes. The best features most recommended by ergonomic specialists are:

Armrests
Lumbar Support
Forward Tilting Seat
Reclining Seat Option
Seat Cushion and Height

Though the office chair is a staple of an office workstation, in my previous blog I stated the importance of alternating between sitting in an office chair, sitting on a stability ball and standing and increasing the level of movement or physical activity throughout the day week to week. The stability ball is my preferred choice of sitting device but it does have limitations and precautions. It is not for everyone straight out of the box to use. But you can adapt to the stability ball over time as long as you are using the best sized stability ball specifically for you. The considerations of a proper sized stability ball for sitting are:

Ball Size
Feet Stance
Position of Neck and Shoulders
Position of Pelvis and Spinal Column
Selection of Individualized Exercises

While enduring or prolonged use of a stability ball can put a heavy toll over time, intermittent use helps improve mood, increases energy expenditure, make stronger the back, core and leg musculature, and promotes well-being.

The creation of a routine in regards to alternating between sitting on different seat types and standing allows for more enjoyment or fun and spontaneity and enables the body to burn more calories, lessen the risk of back pain or injury and maintain muscular strength and support. And did I mention its more fun? Who does not want to break out doing a set of "bounces," crunches, planks- stirring the pot, plyometric push ups, side lunges or squats on a stability ball? You could learn and master a few new tricks and be a hit at the next work party.

In the coming blogs I will draw up and explain the aspects of diffusing essential oils and ergonomics of traditional and alternative sitting and standing options and solutions- all at and for work. I will also list and show examples of exercise routines while either sitting in an office chair or on a stability ball or while standing. Are you at the edge of your seat? Standing up? Stay tuned in.

Accelerating Aging and Poor Health via Sitting.

2013-09-13T07:00:00.000-07:00

Sept 13, 2013. It is 7 AM. And I feel great! At 5 AM I began and finished a 90-minute cardiovascular and resistance training routine. And now, like many of you, whether you completed an exercise routine or not, it is time to work. And “work” often involves commuting by car or train and sitting in a chair and slouching at a desk at various times, if not most, of the day. You may perhaps think, “Oh No.” Yes, “Oh No, and Uh Oh!” Many studies show increases in sedentary daily habits, practices or tasks, such as sitting or screen watching, to be harmful to our health and well-being. But what is most surprising is that these same studies state sitting and screen watching actions and behaviors are costly or damaging to our health even if we are physically active for other parts of the day each week. I believe this is common sense but we need to justify it numerically (STAT GEEKS?) to understand and get every person and worker motivated to be abstinent from the commuter and office chairs or seats and make it a priority to move often, move a lot, and never put your fitness, health or wellness second tier. You are important and your body deserves daily attention in the form of daily medicine- Exercise!

Exercise is Medicine Month. May. It also happens to be my birthday month. It is May 1^st to be exact. And September is Fight Obesity Month. And in honor of Exercise is Medicine and Fight Obesity Month, I am asking and challenging each one of you to do something healthful and physically active daily for yourself, your family and friends. Make me proud. And yourself and others too.

We are a growing nation stimulated by rapid growth in success. Unfortunately that growth I am speaking of is in the form of body weight and circumferences (waists). And that has stimulated an increase in the number of health or medical cases involving cardiovascular heart disease, including cardiac arrest and stroke, depression, diabetes mellitus, low back pain, osteoporosis, etc. Emerging research reveals the harmful, negative consequences of sitting and screen watching and numerous scientific studies indicate the majority of us sit or screen watch more than 10 hours a day for long stretches of time (weeks). And with the BOOM in social networking and TEXTing and TWEETing our desktop and mobile screen viewing time has increased by more than 3 to 5 hours a day. At this rate we are going to blame our “butts” and technology for us having diabetes mellitus, heart disease, musculoskeletal disorders, obesity or premature death. Yet, it is up to us to get up, move (and smile) and reap the healthful benefits of exercise.

The average American spends half the day sitting or screen watching. And Americans with sit down and/or screen watching careers or jobs have two times the rate of cardiovascular disease and are greater than 50% more likely to die of heart disease. And if we are sedentary beyond our 9 to 5 gig greater than 60% of us are more likely to pass away from heart disease. It is a progressive slope where more sitting, screen watching, TV watching, video game playing, etc., yields greater sedentary levels and poorer health and well-being. An American Heart Association meeting mentioned fat deposition around or near the heart’s pericardium was linked to the number of hours a person was sitting or screen watching each day for numbers of weeks. Researchers and specialists in Diabetes, Obesity and Lifestyle have quantified there is a 148% increase in the relative risk of cardiovascular disease, 112% increase in the relative risk of diabetes mellitus and 49% increase in the relative risk of premature death from sitting more than half of our day, day after day week after week. In addition, physiology researchers state that sitting or “unloading” decreases muscle lipoprotein lipase activity which leads to a dawdling metabolism and fewer calories burned over time, an increase in triglycerides and lessening of HDL (“The Good Kind”) cholesterol, and rises in blood sugar levels, inflammatory markers, such as C-reactive protein, and waist circumference.

The importance of beating the effects of sitting and screen watching is manifest in the mirror of our quality of life. If you want to be able to not be affected by the effects of aging or have chronic health issues or pain then you must stand up and move forward one step at a time. Consider this about sitting versus standing. The body burns 1 calorie per minute sitting. Conversely, the body burns 60 calories per minute when standing. Sitting, the body develops musculoskeletal imbalances and postural muscle weaknesses which causes changes in the integrity and strength of muscle fascia and tissues and lowers or turns off neuromuscular electrical activity to the gluteals (‘da butt) and tone to other large muscle groups. As a result the body lowers its fat burning enzymes by 90%, including the aforementioned lipoprotein lipase, good cholesterol levels by 20% and insulin sensitivity by 24% over time which leads to a number of conditions or disease, such as Metabolic X Syndrome, and premature aging and death. “Ye who sits the most will likely die the sooneth.” But standing up and moving tempers the costly and harmful effects from sitting and revs the body and its engine and parts to build up and efficiently work towards being a leaner and stronger machine and more likely to live a happier and longer life with vigor.

We are Americans. We are a society. We want to play but we mostly work. And there we often sit. So we have to figure how to sit and do respected things, such as commute, view screens and/or work, and stand up to move around more often to be healthier and leaner and stronger, and to definitely offset the negative effects from sitting. However, exercise and standing do not balance or equal out the effects of sitting or sitting and working. First, standing is no panacea to good health and wellness. It is stated that prolonged standing can lead to the development of musculoskeletal disorders, especially in the legs, lower back and spine, and vascular disorders, such as varicose veins. And the benefits from daily physical activity is likely not enough to counter the effects of sitting because of the amount of time we sit versus do intensity-specific physical activities and stand-up types of things. As a result of the debate between sitting and standing it is understandable to know we are Americans and we are confused and feel misguided about this. While it is always best to sit less and stand up and move more (and more and more and more), health professionals advise and strongly feel it is in our best interest to follow a 1:1 sit to stand ratio and perhaps even lean towards a more lenient sit to stand ratio favoring getting up and performing physical activity. Here are a few tips to do that:

Ø Do chair Pilates or Yoga.
Ø Participate in exercise classes.
Ø Set reminders to get up and move.
Ø Sit on a stability ball while working.
Ø Stand up when talking on the phone.
Ø Take or use the stairs whenever possible.
Ø Try a standing desk or use a treadmill desk.
Ø At any time of the day, go for a run or walk.

Ø Use AROMATHERAPY to be calm, enhance your mood, or revitalize self!
Ø Walk (Ab Walkout) to the break room for a healthy meal /snack or H2O.

We have at our disposal a plethora of information on fitness, health and wellness via the world-wide-web. And despite the greatest and latest information, teachings and technology we ignore professional opinions and warnings on how to avoid increased physical inactivity and sitting affects to our being or life wheel, such as the domains of our energy, mood, relationships and stamina. We are at a crossroads with physical activity versus sitting and screen watching- what we want and what we are willing to do to achieve it. We want to be successful and “win” but without a lot of effort or work. But our bodies will not be conditioned or strengthened by following the path of least resistance. We must avoid complacency and idleness and move freely to condition our moral compass and experience maturation. The more times we stand up and move away from sitting the more our being and life will be nourished and strengthened. I believe and it is proven that people who are more active, move more often or play competitive or recreational sports are generally happier and healthier, have greater esteem and motivation, sense to have more muscle-tone and reduced stressed, etc. And it is possible that 2 to 3 fewer hours of sitting or screen viewing time could increase life expectancy. A win-win!

It is plain and simple. We sit too long each day and do not move enough in life to enjoy it or play. Health is necessary and Life is about playing in our earthly playground. My 6 and 4 year-old and 2.5 year-old sons are the epitome or prime examples of how to enjoy life, laugh lots and often play. Yes, there is a time for organization and parental modeling, structuring and teaching, but BOY do they make every second count and memorable- by moving to the beat of their hearts and the sound of laughter and love. Our health depends on and thrives on at least 30 to 60 minutes of daily moderate physical activity with a few days spent doing higher-intensity physical activities. So, it is imperative we are careful with our sitting and/or screen watching behaviors and time. We should make every effort to be more standup-friendly. Let’s make a stand (Literally.)! And while there are no exact guidelines or recommendations (As of YET) for these behaviors or management of time, a common sense approach might be to take a 5 to 10 minute standup and stretch or walk break every hour to get way from any excessive sitting or screen watching. Our society is evolving to be involved in and do more sedentary behavior jobs or tasks. Do not be among one of them. Take control of your aging, health and well-being and limit sitting and any sedentary behaviors and habits. It starts now. Today.

Dont worry about yesterday. Today is here to build on what's tomorrow.

Jeffrey Kazmucha

2013. Half Way There. How's Your Resolutions?

2013-06-07T06:40:00.000-07:00

2013 ..... Armed and On Track or Need a Reboot?

2013. It’s official. We are at or near the half point of the year.

At the beginning of January 2013, most of us took it upon ourselves to establish fitness and health goals and resolutions for the year. It was the most appropriate and common time to establish those fitness and health goals and resolutions. Well, sort of. We are in fact masters of stalling.

In January, about one in three Americans resolve to better themselves in some way; however, a very small percentage of them actually follow through on those resolutions. The New Year begins and among Americans that develop and implement plans for resolutions about 75% of them adhere towards their goal(s) for at least one week. But less than half (46%) of them six months later are still on track. So, many Americans are making fewer New Year’s resolutions, if any, because they are not likely to stick to them. That seems reasonable. But it’s the act of goal setting and and grind of hard work that makes fulfilling resolutions the more awesome, beneficial, rewarding and unforgettable. The epic and monumental things we achieve and honor most in our lives is not merely the feat or goal but its the hilly path and long-winding road we take to get there ..... lunge after lunge and step by step.

"I guess I just woke up this morning and decided..
I didn't want to be chicken anymore"

In June or July, at this point, how are your fitness and health goals and resolutions? Have you achieved some, if not all of them? If so, were you able to develop new ones? Or have you achieved none of them? If so, were you able to make new plans of actions or reevaluate goals and resolutions? It does not matter if you have not been able to achieve all, any or some of them, but it is extremely important to continue to remember any current, former or new goals and resolutions and think of creative and practical ways to “make each one happen” now or up to the rest of the year.

The definition of a resolution is an act of determining upon an action, method or procedure, etc. with a firmness of purpose to resolve. The 'Out There' illustration pokes fun and has the chicken exercising saying to the other how he/she plans to make ado about not being a chicken and something else. A resolution is also a “make firm to do something” kind of thing for someone or more likely yourself. When a person discontinues a resolution he or she no longer is determined or has the firmness to reap the rewards or recreate a new action plan. Though there may be other financial or personal reasons too. Yes, that is completely understandable. Yet, resolutions are active, decisive thoughts that have many difficulties and roads that will have to be reached over time. It's up to you!

So, did you make any fitness or health resolutions this year? Do you currently adhere to or follow a plan to adhere to and complete them? Or are you having difficulty coming up with ideas for goals or resolutions or putting together action plans? It’s never too late to fix or start them by any means. And you are not alone by any means as well. The majority of goals and resolutions do in fact pertain to health, lifestyle and wellness. For example, people may plan to change eating habits, increase muscle tone or lose body weight, omit smoking, lower stress, run an ultra-marathon or start Yoga or Zumba. The most common or popular resolutions: 1) Be with family more often; 2) Improve fitness; 3) Increase joy in life; 4) Lose body fat% or fat weight; and 5) Quit smoking. What are yours?

1. _________________________________________________________________

2. _________________________________________________________________

3. _________________________________________________________________

4. _________________________________________________________________

5. _________________________________________________________________

Fitness and health goals and resolutions are personable decisions with respective plans. They are great ideas in many ways. So why are fewer of us making resolutions (~40%) and more importantly, why are we not meeting those resolutions each year? Promises are promises. Yes. They should not be broken in any way. Yup. So instead of deciding on the same old promises and doing the same old things we should aim to have a cosmetic-like face lift on making more practical or simple fitness or health goals and resolutions.

#1: Make goals and resolutions you know you will keep!

#2: Make goals and resolutions and only complete them one at a time.

#3: Make goals and resolutions so each one can be completed within six months.

#4: Make goals and resolutions with a clear vision knowing what it will completely take.

#5: Think- “Why not?”

It’s obvious we want to change our ways. But in order to change ourselves or something we must leave a little bit of ourselves or something behind in the past. It’s paying the price! but “that” is simply thought of as getting rid of something to gain something. Regards to exercise, health or wellness, it’s more motivating and reasonable to move away from pain and towards pleasure and well-being. But our bodies and brains consciously and unconsciously resist change for better or worse. It’s following the path of least resistance. So of the questions “Do I know and really want to change something?” and “Is paying the price worth it?” - what can be done with the cosmetic-like face lift rules to create new paths of NO resistance? Decision-making. Exercising. Time.

It's paramount to remember that every event has an emotional or physical response and together they respectively yield a happy or unhappy outcome.

Don't Stop No Mater How Far or High, It's In You.

The main thing is all or any fitness or health goals or resolutions should be clear goals or visions that state the benefits and how they will be played out and received over a period of time. It’s a desired outcome or situation. It is not a clear goal to say “I want to lose body weight.” Though you may be completely dissatisfied with your body figure or weight and want to improve your look or lower your health risks, its not visionary. It’s visionary when you completely comprehend how and know why you want to achieve a resolution that will make you stay motivated and willing to pay the price- “Its every penny worth it!” If you believe in yourself and know how to develop and follow through on a goal or resolution and understand why its important then you can earnestly and virtually guarantee success! And that can be in July, August, November or December. Any time!

Be Fit. @Phytly.

Jeffrey Kazmucha