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 I have been doing a lot of reflecting recently, as I’m sure a lot of us have due to resolutions and such. I have done that type of thinking as well, but this is a little different. A friend of mine ended an e-mail to me with the quote about time being like a river and not being able to touch the same water twice. To me this saying is 100% true, and it made me start to think about how I have been spending my time over the past few years. Have I been using my time wisely? Where have I been? What have I been doing? How have my habits changed? How can I improve my time management? These are all questions we need to think about occasionally.
I believe that our health is our greatest asset, but time is our most important form of currency. It is more precious than gold, diamonds and platinum! The reason is because, it cannot be replaced. There are only 24 hours in a day, 7 days in a week, and 52 weeks in a year, and that is all we have. What we do with it is our problem. You cannot relive yesterday or even an hour ago for that matter. When you get sick, your body heals itself. Healthy living, along with some TLC and regular check-ups can keep you healthy, but it can’t slow down the hands of time or bring back yesterday. Exercising and eating healthy will not allow you to be at both the 2 PM board meeting and the 2:15 PM 2nd grade spring concert. But it can help you deal with the fact you can’t be in two places at once.
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How Much Exercise is Enough? |
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 I get this question all the time: How much exercise should I be doing? It seems like a straightforward question but the answer really depends on what you are trying to achieve. For example, the amount needed for weight loss and cardiovascular benefits is considerably more than the amount needed for general health benefits like lower blood pressure and stress reduction. Read below for more information.
1. General Health Benefits: The most recent Surgeon General report of physical activity recommends 30 minutes of moderate intensity exercise most days of the week. Moderate intensity can be measured as a 4, 5 or 6 on the rate of perceived exertion scale.
2. Weight Loss: The American College of Sports Medicine (ACSM) recommends 200-300 minutes or 2000 calories a week of cardiovascular activity. This translates into 40-60 minutes of movement 5 times a week or about 400 calories burned 5 times a week. |
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 Okay, so I have some holiday guilt. I had a strategy for the season with respect to exercise and sensible celebrating. It did not work. I rarely got to the gym. I drank wine, poured gravy, found the Moose Munch and managed to fit in each variety of cookie after and in between meals. So much for the plan I set out to follow. The good news is that I really enjoyed myself.
So what do I do now? How do I get back on track? The past is the past. Instead of beating myself up about enjoying the holidays, I have decided to just let it go. Let go of the guilt over not being perfect. Let go of the thinking that if I “mess up” then the whole day is a wash. I am moving on and looking forward to getting back to my exercise and general clean eating routine this week.
Cheers to a wonderful New Year and to getting back on track!
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Diet + Cardio = Six-pack Abs |
 If you have read my previous blog about fitness tips you would already know that I don’t believe that you can spot reduce areas of your body. With that said, how do you slim down your waist? First of all, you must (there is no getting around this one) eat a clean diet in order to see any type slim down. We are all born with a six-pack (actually it is an eight-pack), but in order to see it you have to burn the fat around it by eating the right foods and burning calories with extended cardiovascular movement. In other words, you cannot get on the mat, do a gazillion crunches and expect to whittle away your middle. Let’s assume though that you are already eating well and getting a healthy dose of cardio exercise. Now that you are on your way to slimming down, here are three wonderful exercises to strengthen your center and give you some definition to the midsection.
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Happy Holidays or Bah Humbug? |
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Editor's Note: JumpSnapNation.com is proud to bring you periodic posts from guest authors who are experts in their field. The following post is from Timothy S. Cusack of Phytness Solutions.
I know this is shaping up to be one of those years. Money is tight. Stress is rising both at work & at home. Most of us haven't even started Christmas shopping. We don't have a single present for anybody yet. When are we going start?? How are we going to pay for everything? How are we going to make it until 2010? Will we have a job in 2010? What can we do to stop from spiraling out of control?
Stop. Take a DEEP breath, think and make a plan! Remember the old saying "If you fail to plan, you plan to fail!!", it is true. Take another couple of deep breaths, grab some paper and a pen. Now sit down and start to write some things down on paper. Just brainstorm ideas like your shopping list, to-do list, holiday meals, etc... This will help relieve some of your stress, and prepare you for the hectic weeks to come. We all need to take the time to come up with a game plan for the holiday season. As I stated in my last post, just like your favorite team has a game plan for their season, you need to come up with a plan of attack for tackling the holidays. You need to plan alternatives to your annual holiday travel arrangements, eating plans, exercise regimens, nutrition and supplementation. Everything will not go as planned this holiday season, it never does, so you have to be prepared by having a Plan B to go along with your game plan. |
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