Your Body is Talking…Learn to Listen
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
When our bodies talk to us, and we actually listen, we get tremendous feedback. Here are some ways to "listen" to what your body is saying:
1. Find a quiet place and just sit and breathe. How does your breath feel? Labored, shallow, tense or tight; or fluid, deep, easy, and natural.
2. Take a walk and pay attention to how you “feel.” If you are conscious, it is easier to make adjustments and give your body what it needs and wants—like more or different movement or more rest.
3. Pay attention to how your body responds to the food you eat. Choose foods that make your body run smoothly. Put in high quality energy for high quality performance.
4. Make note of how you feel at the end of the day. What can you do to feel better tomorrow?
5. Take notice of how you’re feeling in the morning. Make healthier choices for a healthy and pleasurable day.
6. If you feel stressed, find time to relax. Sounds simple, right? It really is.
Being aware of how your body feels will make it easier to take steps toward being healthy. When your body does not feel good, make different choices that will promote a sense of well-being. Fresh food, clean water, nurturing and loving relationships, quality rest, and exercise—all make the body, mind and spirit feel fantastic every day.
Friday, February 26, 2010
Thursday, February 25, 2010
Setting Goals
Set some Goals
by: Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com
Setting goal is a good way to achieve success in anything and everything. Successful people very often attribute success to specific and documented goals. Be sure to set a goal that is achievable; like working out once this week, or doing 3 sets of push ups. Set attainable goals and be reasonable (and realistic). I want to win the lottery; however, that goal is completely out of my control (other than the act of buying the ticket and praying). My goal of writing on my blog 5 days a week is within my power.
Here are some simple steps to achieving attainable goals:
1. Write your goals down and set a timeline (with flexible deadlines).
2. Be accountable to yourself (and perhaps to another person). Adhere to the process toward realizing your goals.
3. Ask for outside help: A personal trainer, teacher, coach, mentor, boss, colleague, spiritual/religious leader, close friend, family member, spouse, medical provider, or therapist--can help you achieve your goals.
4. Ask for support from family and/or friends and be clear and specific about the kind of support you need. We all need a cheering section.
by: Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com
Setting goal is a good way to achieve success in anything and everything. Successful people very often attribute success to specific and documented goals. Be sure to set a goal that is achievable; like working out once this week, or doing 3 sets of push ups. Set attainable goals and be reasonable (and realistic). I want to win the lottery; however, that goal is completely out of my control (other than the act of buying the ticket and praying). My goal of writing on my blog 5 days a week is within my power.
Here are some simple steps to achieving attainable goals:
1. Write your goals down and set a timeline (with flexible deadlines).
2. Be accountable to yourself (and perhaps to another person). Adhere to the process toward realizing your goals.
3. Ask for outside help: A personal trainer, teacher, coach, mentor, boss, colleague, spiritual/religious leader, close friend, family member, spouse, medical provider, or therapist--can help you achieve your goals.
4. Ask for support from family and/or friends and be clear and specific about the kind of support you need. We all need a cheering section.
Thursday, February 18, 2010
Don't Judge
Who is Judging You—YOU! And why are you listening?
by Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com
You know if you are one of the 2/3 of Americans who is overweight or obese. If you’re trying to do something about it, KUDOS! If not, do you think you’re too out of shape to go to the gym? How can you be too unfit to try to get fit? Stop judging yourself and start taking better care of yourself.
There was a time when the only people going to the gym were athletes, bodybuilders, and those who just loved to admire their muscular bodies in the mirrors. Times have changed and so have gyms. The gym is not just for the body worshippers; it is for everyone. The residential and commercial exercise equipment industry generate billions of dollars. Well-intentioned people have purchased pieces of home equipment, used them a few times (if at all) and then shoved them in a corner to become expensive clothes trees. People purchase gym memberships and never go. Gyms would shut down if everyone who had a membership actually used the gym.
You don't have to join a gym to get healthy, but the gym atmosphere may be motivating for you. If you’re overweight, you need to shed the extra fat, get leaner, and get healthier. That’s not a judgment; that’s a fact. If there’s a voice in your head saying you don’t look good enough or you don't deserve to be healthy and happy, tell it to shut up!
When I meet someone at a party or on the street, and they find out what I do, they engage in a fitness confessional: "Yeah, I have been meaning to get back to the gym." "I ate so much over the Holidays I should still be running." "I could never be in the shape you are in."
I wore Husky pants until I was 11 or 12 and I can lose fitness and gain body fat like anyone else, but I try to exercise every day. I eat well and eat portion sizes appropriate for my weight and athletic and fitness goals.
Find your motivation to be a healthy weight and achieve a good fitness level. If you don't want to join a gym then find something you can do at home. Ask a friend to join you.
Here are a few of my favorite pieces of exercise equipment and programs that truly
work (in order of my preference):
1. Personal training with Get Fit NYC.
2. P90X - any workout that you stick with for 90 days should work but this one is done well.
3. Bowflex and Bowflex Tread Climber - the science behind this is great (I still prefer running).
4. Body For Life - This book offers practical and usable workouts and eating plans.
Post comments or questions. Pass this link on to your friends and family.
by Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com
You know if you are one of the 2/3 of Americans who is overweight or obese. If you’re trying to do something about it, KUDOS! If not, do you think you’re too out of shape to go to the gym? How can you be too unfit to try to get fit? Stop judging yourself and start taking better care of yourself.
There was a time when the only people going to the gym were athletes, bodybuilders, and those who just loved to admire their muscular bodies in the mirrors. Times have changed and so have gyms. The gym is not just for the body worshippers; it is for everyone. The residential and commercial exercise equipment industry generate billions of dollars. Well-intentioned people have purchased pieces of home equipment, used them a few times (if at all) and then shoved them in a corner to become expensive clothes trees. People purchase gym memberships and never go. Gyms would shut down if everyone who had a membership actually used the gym.
You don't have to join a gym to get healthy, but the gym atmosphere may be motivating for you. If you’re overweight, you need to shed the extra fat, get leaner, and get healthier. That’s not a judgment; that’s a fact. If there’s a voice in your head saying you don’t look good enough or you don't deserve to be healthy and happy, tell it to shut up!
When I meet someone at a party or on the street, and they find out what I do, they engage in a fitness confessional: "Yeah, I have been meaning to get back to the gym." "I ate so much over the Holidays I should still be running." "I could never be in the shape you are in."
I wore Husky pants until I was 11 or 12 and I can lose fitness and gain body fat like anyone else, but I try to exercise every day. I eat well and eat portion sizes appropriate for my weight and athletic and fitness goals.
Find your motivation to be a healthy weight and achieve a good fitness level. If you don't want to join a gym then find something you can do at home. Ask a friend to join you.
Here are a few of my favorite pieces of exercise equipment and programs that truly
work (in order of my preference):
1. Personal training with Get Fit NYC.
2. P90X - any workout that you stick with for 90 days should work but this one is done well.
3. Bowflex and Bowflex Tread Climber - the science behind this is great (I still prefer running).
4. Body For Life - This book offers practical and usable workouts and eating plans.
Post comments or questions. Pass this link on to your friends and family.
Tuesday, February 16, 2010
It's About TIME
It's About Time
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
Did you make time this morning to brew a cup of coffee? Did you make time to eat breakfast? Walk the dog? Get the kids to school? Plan dinner? Connect with your loved one? Here is the tricky question: Did you plan your exercise for the day? Did you plan your healthy eating? Did you schedule an overdue doctor’s appointment?
Scheduling is an important way to fit exercise into your day. I know many people who will not exercise at all unless they have an appointment with their trainer. Many will not even do the prescribed exercises from the physical therapist after surgery or injury. I volunteered several hundred hours of my time in a physical therapist office and I witnessed the therapists’ expectations of their patients and the reality of what patients were actually willing to commit to. The therapist recommends specific exercises (3 sets, 15 reps, twice a day). The therapist knows from experience that most people will only do 2 sets of (maybe) 10 reps of an exercise, two days. If your physician tells you (or your child) to take an antibiotic 3 times a day, you will. Why not do the exercises that are recommended (even prescribed) to you by your trainer or physical therapist?
Try to make exercise part of your day, every day. Begin with some light stretching when you get out of bed, or some push ups on the side of the bed. If you don't like to workout in the morning then schedule your workout for the afternoon and stick to it.
Here are some ways to make exercise part of your day:
1. Lay out your workout clothes at night before you go to bed.
2. Set an appointment for yourself to exercise. If you need motivation and guidance, and if you live in NYC, set up an appointment with me: andy@getfitnyc.com If you don't live in the NYC area then find someone local.
3. Enlist the help of your Significant Other. If you have children, find someone to help watch them so you can exercise. Taking time to work out is not selfish. Everyone who loves and depends on you benefits from your health and well-being.
4. Set up a reward system. If you exercised 4 days this week, you get a cookie!
5. Make exercise time, family time. Physical activity time, like meal time, is a great way to bond as a family.
Please ask questions and share your thoughts.
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
Did you make time this morning to brew a cup of coffee? Did you make time to eat breakfast? Walk the dog? Get the kids to school? Plan dinner? Connect with your loved one? Here is the tricky question: Did you plan your exercise for the day? Did you plan your healthy eating? Did you schedule an overdue doctor’s appointment?
Scheduling is an important way to fit exercise into your day. I know many people who will not exercise at all unless they have an appointment with their trainer. Many will not even do the prescribed exercises from the physical therapist after surgery or injury. I volunteered several hundred hours of my time in a physical therapist office and I witnessed the therapists’ expectations of their patients and the reality of what patients were actually willing to commit to. The therapist recommends specific exercises (3 sets, 15 reps, twice a day). The therapist knows from experience that most people will only do 2 sets of (maybe) 10 reps of an exercise, two days. If your physician tells you (or your child) to take an antibiotic 3 times a day, you will. Why not do the exercises that are recommended (even prescribed) to you by your trainer or physical therapist?
Try to make exercise part of your day, every day. Begin with some light stretching when you get out of bed, or some push ups on the side of the bed. If you don't like to workout in the morning then schedule your workout for the afternoon and stick to it.
Here are some ways to make exercise part of your day:
1. Lay out your workout clothes at night before you go to bed.
2. Set an appointment for yourself to exercise. If you need motivation and guidance, and if you live in NYC, set up an appointment with me: andy@getfitnyc.com If you don't live in the NYC area then find someone local.
3. Enlist the help of your Significant Other. If you have children, find someone to help watch them so you can exercise. Taking time to work out is not selfish. Everyone who loves and depends on you benefits from your health and well-being.
4. Set up a reward system. If you exercised 4 days this week, you get a cookie!
5. Make exercise time, family time. Physical activity time, like meal time, is a great way to bond as a family.
Please ask questions and share your thoughts.
Monday, February 15, 2010
Brain Energy
Your Brain needs a Little Juice.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
When we exercise we are improving the efficiency of the body to transport oxygen. As the muscles contract and become replenished with more oxygen rich blood, the heart and lungs become more adept at transporting oxygen. Surprisingly, but thankfully, the amount of blood flow to the brain remains the same. However, if there is more oxygen in the blood the brain can function better.
Does exercising make you smarter? I believe genetics pretty much determines how smart you are. Exercise can help with focus and mental endurance. If you’re interested enough to read my blog posts, you’re probably smart enough to know you should be exercising. And getting more oxygen to the brain can't hurt. If your body’s systems are functioning optimally and efficiently, you will be better able to handle the stresses that we’re all faced with every day.
Here are few tips to keep your brain fresh as the day wears on:
1. Don't sit for more than an hour without standing up. (Hey! if the smokers can take a break so should the exercisers)
2. If you get that mid-afternoon energy slump and need your caffeine boost, walk a few extra blocks to get your coffee.
3. Take a 15-20 min walk around the block in the early afternoon or after lunch. This will aid digestion and regulate your insulin.
4. Avoid sugary and/or high carbohydrate snacks. These spike the insulin and then cause a "crash." Instead, choose a healthie snack like an apple with 10-15 raw almonds or natural peanut butter.
5. Take a 20 minute nap. Don't do this at your desk or you may be napping from home next week. A nap has been shown to improve productivity.
Go be Healthy and have some fun. Laugh at yourself at least once today.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
When we exercise we are improving the efficiency of the body to transport oxygen. As the muscles contract and become replenished with more oxygen rich blood, the heart and lungs become more adept at transporting oxygen. Surprisingly, but thankfully, the amount of blood flow to the brain remains the same. However, if there is more oxygen in the blood the brain can function better.
Does exercising make you smarter? I believe genetics pretty much determines how smart you are. Exercise can help with focus and mental endurance. If you’re interested enough to read my blog posts, you’re probably smart enough to know you should be exercising. And getting more oxygen to the brain can't hurt. If your body’s systems are functioning optimally and efficiently, you will be better able to handle the stresses that we’re all faced with every day.
Here are few tips to keep your brain fresh as the day wears on:
1. Don't sit for more than an hour without standing up. (Hey! if the smokers can take a break so should the exercisers)
2. If you get that mid-afternoon energy slump and need your caffeine boost, walk a few extra blocks to get your coffee.
3. Take a 15-20 min walk around the block in the early afternoon or after lunch. This will aid digestion and regulate your insulin.
4. Avoid sugary and/or high carbohydrate snacks. These spike the insulin and then cause a "crash." Instead, choose a healthie snack like an apple with 10-15 raw almonds or natural peanut butter.
5. Take a 20 minute nap. Don't do this at your desk or you may be napping from home next week. A nap has been shown to improve productivity.
Go be Healthy and have some fun. Laugh at yourself at least once today.
Sunday, February 14, 2010
Advice about Running
A Little Running Advice
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
I started running when I was 7. I ran to spend time with my dad. I have run the NYC Marathon 3 times finishing with a best time of 3:16:11. I found other forms of exercise in that time—cycling, snowboarding, and freestyle rollerblading, among other sports and activities. I began strength training at 15 years old.
When the weather is harsh and we’re forced to stay indoors, it is good to have the treadmill, but it’s also good to engage in workouts that don’t involve the treadmill. If you’re one of the few people who actually like the treadmill, enjoy! I used it today for my barefoot running (I was actually in socks). The treadmill has its uses: uphill training without downhill running, measured distance training, timed intervals, and steady pacing, as well as general conditioning for non-runners. If you’re an endurance athlete, you probably dread the time you might be forced to spend on the treadmill. As the weather is giving most of the U.S. a pretty serious dose of winter this year, we’re left with little choice but the treadmill to get our running time in.
Have no fear, I have your cure for the treadmill and winter blues:
1. Strength train. One of the best ways to help prevent running related injury is to perform sport specific strength exercises. Squats, lunges, plank, and even plyometric exercises, when used at the appropriate training stage (like in the winter) can help to ward off injury during the season.
2. Intervals. If you have been running for at least 6 weeks you can incorporate intervals into your running routine and a treadmill is a great place for them. Start with a 30 sec fast run followed by 1-2 minutes of light jog. Do this interval 4 times the first week and build to longer and more interval.
3. Hill repeats. One of the hardest parts of hill repeats is running downhill. A treadmill can help you run uphill without the stress of running down hill. Start with 1 minute at 6 incline followed by 2 minute at 1 incline. Do this for 5 min of uphill the first week and build from there.
4. Take an alternate cardio class. If you are a runner then do something besides running.
5. Take yoga. It is good for your mood as well as your posture, core and strength.
Go out and have some fun. The winter can feel long (endless), but it’s manageable and it will eventually end. Spring and summer are closer than they seem.
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
I started running when I was 7. I ran to spend time with my dad. I have run the NYC Marathon 3 times finishing with a best time of 3:16:11. I found other forms of exercise in that time—cycling, snowboarding, and freestyle rollerblading, among other sports and activities. I began strength training at 15 years old.
When the weather is harsh and we’re forced to stay indoors, it is good to have the treadmill, but it’s also good to engage in workouts that don’t involve the treadmill. If you’re one of the few people who actually like the treadmill, enjoy! I used it today for my barefoot running (I was actually in socks). The treadmill has its uses: uphill training without downhill running, measured distance training, timed intervals, and steady pacing, as well as general conditioning for non-runners. If you’re an endurance athlete, you probably dread the time you might be forced to spend on the treadmill. As the weather is giving most of the U.S. a pretty serious dose of winter this year, we’re left with little choice but the treadmill to get our running time in.
Have no fear, I have your cure for the treadmill and winter blues:
1. Strength train. One of the best ways to help prevent running related injury is to perform sport specific strength exercises. Squats, lunges, plank, and even plyometric exercises, when used at the appropriate training stage (like in the winter) can help to ward off injury during the season.
2. Intervals. If you have been running for at least 6 weeks you can incorporate intervals into your running routine and a treadmill is a great place for them. Start with a 30 sec fast run followed by 1-2 minutes of light jog. Do this interval 4 times the first week and build to longer and more interval.
3. Hill repeats. One of the hardest parts of hill repeats is running downhill. A treadmill can help you run uphill without the stress of running down hill. Start with 1 minute at 6 incline followed by 2 minute at 1 incline. Do this for 5 min of uphill the first week and build from there.
4. Take an alternate cardio class. If you are a runner then do something besides running.
5. Take yoga. It is good for your mood as well as your posture, core and strength.
Go out and have some fun. The winter can feel long (endless), but it’s manageable and it will eventually end. Spring and summer are closer than they seem.
Thursday, February 11, 2010
Simple Workouts Week I
A Simple Workout
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
I can talk endlessly about all the different ways to get you fit. And I can back up all the information I share with you using all sorts of data from a plethora of studies conducted by teams of medical and exercise specialists from around the world. But you may still be left scratching your head and wondering what the heck will work for YOU. I have decided to just go with some of the basics and I won’t bother telling you why you should do what I’m telling you to do. Just trust me and go with my suggestions. My recommendations are basic and cover most major muscle groups while providing the most effective use of your workout time.
Here is the workout for the week:
Thursday, Saturday, Monday, Wednesday (choose 3 days)- 10 pushups, 10 squats, 1 minute Jumping Jacks, 60 seconds Plank, 45 sec each side of side plank, 15 back extension from floor, 10 lunges each side. Repeat 2 or 3 times.
Friday, Sunday, Tuesday, Thursday (choose 3 days) - Cardio workout
(2 activities per day for 3 days) :
-Put on your favorite music and dance for 15 min. Really bump and grind and break a sweat. Close your shades if you’re shy. Invite the hubby and kids to join you. Get a good laugh.
-Walk up and down a set of stairs for 10 min.
-Walk or jog outside for 20 min, warm up for 5 min, walk fast for 10 min, cool down for 5 min.
-March in place during every commercial break for as long as you watch TV, the whole commercial break.
-Touch the floor then reach for the ceiling 100 times.
-Chase your child around and wrestle for 10 minutes.
Food challenge: Try one new vegetable a day for the next week. Look online for a recipe for that vegetable.
That’s it! Getting fit made simple.
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
I can talk endlessly about all the different ways to get you fit. And I can back up all the information I share with you using all sorts of data from a plethora of studies conducted by teams of medical and exercise specialists from around the world. But you may still be left scratching your head and wondering what the heck will work for YOU. I have decided to just go with some of the basics and I won’t bother telling you why you should do what I’m telling you to do. Just trust me and go with my suggestions. My recommendations are basic and cover most major muscle groups while providing the most effective use of your workout time.
Here is the workout for the week:
Thursday, Saturday, Monday, Wednesday (choose 3 days)- 10 pushups, 10 squats, 1 minute Jumping Jacks, 60 seconds Plank, 45 sec each side of side plank, 15 back extension from floor, 10 lunges each side. Repeat 2 or 3 times.
Friday, Sunday, Tuesday, Thursday (choose 3 days) - Cardio workout
(2 activities per day for 3 days) :
-Put on your favorite music and dance for 15 min. Really bump and grind and break a sweat. Close your shades if you’re shy. Invite the hubby and kids to join you. Get a good laugh.
-Walk up and down a set of stairs for 10 min.
-Walk or jog outside for 20 min, warm up for 5 min, walk fast for 10 min, cool down for 5 min.
-March in place during every commercial break for as long as you watch TV, the whole commercial break.
-Touch the floor then reach for the ceiling 100 times.
-Chase your child around and wrestle for 10 minutes.
Food challenge: Try one new vegetable a day for the next week. Look online for a recipe for that vegetable.
That’s it! Getting fit made simple.
Wednesday, February 10, 2010
New Resolve
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
It is common to make a New Year's Resolution to lose weight, eat healthier, and get fit. It is also quite common to forget those resolutions sometime around Valentine's Day. It takes about 6 weeks to start seeing the results of your hard work and commitment; provided you’ve been consistent. I like to exercise 6 days a week--3 days with a focus on cardio, 3 days with a focus on strength and incorporating flexibility into all 6 days. With this combination the muscles and the heart stay strong and, for me, there is less stress on the joints from too much weight lifting.
Right after we make our resolutions we are pretty gung-ho and want to work out every day. At some point you miss a day, and then you miss another day and before you know it you have given up. Well, start again! There is NOTHING that says you can only make resolutions on the first of the year. It is just a day on the calendar. You can start again on Monday, Saturday, or Wednesday, or on your Birthday, or any day that you want. You may have to make a new resolution every week if that is what keeps you going. You may even need to do it each new day.
Be honest with yourself. Have you kept your New Year's Resolutions? If you answered "No" then make a Valentine's Day Resolution! Resolve to do what is good for your heart. Not the candy and flowers romantic heart, but the heart that pumps blood and keeps you alive.
Get out and move around. Make your New Week Resolution. Make a New Day Resolution to become a healthier person.
February is National Heart Month and you should be taking care of your heart. Get your heart checked at the doctor, eat heart healthy foods, and get some exercise. If you’ve been exercising moderately, don't just do the minimum recommended 20-30 minutes of moderate exercise 2-3 days per week; do more and see better results. If you have been sedentary and haven’t moved much in a while, and want to start seeing the benefits of exercise, then engage in 20-30 minutes of moderate exercise per day to start; build up from there. After you’ve been consistent for at least 6-8 weeks, take one day a week to do an extended session of exercise; like a 1-2 hour hike, a 1-2 hour bike ride, or a few hours of playing with your children or grandchildren. Your heart will thank you. And you may have harmony and stability with your New Resolve.
Here is a Heart Healthy recipe that you can try:
You will need:
8 oz - Brussels Sprouts
2 TBSP - Olive Oil
1/4 cup Raw Slivered Almonds
a few tbsp of water
Prepare Brussels sprouts by washing them and cutting the end off. Slice Brussels sprouts and place in a large skillet. Add Olive oil and place over medium heat. Stir in the olive oil and the almonds until everything is coated well. Add 2 tbsp of water and cover for 10 minutes. Heat until desired tenderness. The sprouts should be more green than brown.
The olive oil and the almonds help to bring out the sweetness of the Brussels sprouts and add a little healthy Omega-3 fat and protein to the dish.
Enjoy!
andy@getfitnyc.com
It is common to make a New Year's Resolution to lose weight, eat healthier, and get fit. It is also quite common to forget those resolutions sometime around Valentine's Day. It takes about 6 weeks to start seeing the results of your hard work and commitment; provided you’ve been consistent. I like to exercise 6 days a week--3 days with a focus on cardio, 3 days with a focus on strength and incorporating flexibility into all 6 days. With this combination the muscles and the heart stay strong and, for me, there is less stress on the joints from too much weight lifting.
Right after we make our resolutions we are pretty gung-ho and want to work out every day. At some point you miss a day, and then you miss another day and before you know it you have given up. Well, start again! There is NOTHING that says you can only make resolutions on the first of the year. It is just a day on the calendar. You can start again on Monday, Saturday, or Wednesday, or on your Birthday, or any day that you want. You may have to make a new resolution every week if that is what keeps you going. You may even need to do it each new day.
Be honest with yourself. Have you kept your New Year's Resolutions? If you answered "No" then make a Valentine's Day Resolution! Resolve to do what is good for your heart. Not the candy and flowers romantic heart, but the heart that pumps blood and keeps you alive.
Get out and move around. Make your New Week Resolution. Make a New Day Resolution to become a healthier person.
February is National Heart Month and you should be taking care of your heart. Get your heart checked at the doctor, eat heart healthy foods, and get some exercise. If you’ve been exercising moderately, don't just do the minimum recommended 20-30 minutes of moderate exercise 2-3 days per week; do more and see better results. If you have been sedentary and haven’t moved much in a while, and want to start seeing the benefits of exercise, then engage in 20-30 minutes of moderate exercise per day to start; build up from there. After you’ve been consistent for at least 6-8 weeks, take one day a week to do an extended session of exercise; like a 1-2 hour hike, a 1-2 hour bike ride, or a few hours of playing with your children or grandchildren. Your heart will thank you. And you may have harmony and stability with your New Resolve.
Here is a Heart Healthy recipe that you can try:
You will need:
8 oz - Brussels Sprouts
2 TBSP - Olive Oil
1/4 cup Raw Slivered Almonds
a few tbsp of water
Prepare Brussels sprouts by washing them and cutting the end off. Slice Brussels sprouts and place in a large skillet. Add Olive oil and place over medium heat. Stir in the olive oil and the almonds until everything is coated well. Add 2 tbsp of water and cover for 10 minutes. Heat until desired tenderness. The sprouts should be more green than brown.
The olive oil and the almonds help to bring out the sweetness of the Brussels sprouts and add a little healthy Omega-3 fat and protein to the dish.
Enjoy!
Saturday, February 6, 2010
Do you love exercise or the idea of e...
Do you love exercise or the idea of exercise?
by Andrew Nelson for www.getfitnyc.com
Just today I had a client confess to me that he does not even like the idea of exercise. He is a neurologist and knows all of the benefits of exercise from better weight control to better functioning muscles. He just does not like to do it. However, he dislikes even more the thought of going on insulin or another drug and losing muscle function.
We know the benefits of exercise; the news and the government tell us the benefits all the time. We know that fitness and weight loss often go hand in hand. A healthy weight can be achieved and maintained by performing weight bearing exercises, cardiovascular exercise and adhering to a healthy eating plan. This is not new information. The idea of it is not new either, but starting and sticking to a plan may be new to you.
Try to enjoy the idea of exercise first. If that does not work, then try catching up with the new person you want to become. A combination of cardiovascular and weight bearing exercise have been proven to combat depression. If you aren't satisfied with how your body looks, exercise and good nutrition will help you look better.
I know I sound like I am selling exercise; but you know what is good for you and what is not. The very idea of inactivity seems very unnatural. We are designed to move about. Our bodies love to move. Our cells begin to kill themselves when we don't move. Cells start resisting natural, healthy processes of the body like resistance to insulin. Our bodies begin to rebel when we treat them poorly. Try to enjoy your exercise from the beginning. Find out what motivates you. Do it to enjoy your grand kids. Do it to live to see your child's graduation. Do it because you don't like to have to see a doctor more than once a year for an annual check up. Do it to improve your sense of well being.
Here are a few ways to make exercise more enjoyable:
1. Listen to music. The theme from "Rocky" has actually been shown to have a positive effect on workouts.
2. Find a friend to exercise with. That way you have someone there to motivate you on the days you want to quit.
3. Join a group. Being social can keep you more motivated to continue exercising.
4. Hire a professional. A trainer, coach or instructor can help you maximize your time, keep you focused, and guide you through the exercises.
5. Smile when you workout. Smiling and laughing send a positive message to the brain that helps to make bouts of exercise more enjoyable.
Have fun and do something healthy today.
Please comment if you like what you read. Have your friends read and follow my blog( the more followers I have the more I want to write).
I will answer questions when they are in the comment section.
Wednesday, February 3, 2010
Make use of your resources
Make use of your resources
by Andy Nelson for www.getfitnyc.com
Not everyone has access to a gym. However, most everyone does have access to their own arms, legs, feet and hands. That is all you need. Sure you may be able to look like Adonis more quickly if you have a gym, personal trainer, chef and nutritionist, and Adonis' genetics, but most of us do not have all of these. Yoga incorporates all muscles necessary to sit in good posture for long periods of time and requires absolutely NO equipment at all, other than a mat.
Have you tried to sit in good posture (on the sitting bones, shoulders back, head erect, legs relaxed) without squirming. It is challenging. The back begins to ache, the shoulders get tired, the mid-section and hips begin to complain. Because many of us sit at desks for hours on end, the body adapts to be efficient in that position. When we attempt to access control of our limbs in a more active position, like standing or walking, the body rebels.
Most studies done on testing flexibility use the "sit and reach test" for hamstring flexibility. This is a relative test and easy to duplicate but is not a good indicator of hamstring flexibility. Most yoga poses address the "tightness" we feel when we sit for too long.The muscles of the mid and lower back are strained when we sit with our knees bent and our shoulders hunched. The front of the body gets shorter and the back of the body gets longer, making both less able to support us in standing or active positions. By strengthening the muscles of the back side of the body we can help to stretch the muscles of the front side of the body. Strengthen your lower back, and your stomach will get tighter. Strengthen your upper back and your chest and shoulders may become more flexible. Strengthen the butt muscles and the hips are more free.
Let's take a look at what we need to do to reverse the effects of inactivity and sitting for extended periods of time:
1. Strengthen the muscles that hold us in good posture. The belly, low back, and middle back.
2. Stretch the muscles that get tight when we are in front of a computer screen: chest, front of the shoulder, and front of the hip.
3. Sit in good posture as often as you remember. When you are working sometimes you forget to sit upright. Just make a conscious effort when you think about it. Set an alarm to remind yourself to check your posture.
4. Don't sit for too long. Stand up every hour or so for 5 minutes. If you skip an hour make it 10 the next.
5. Move as often as you can. When you can stand and keep your job, do it.
6. Set up your work station to encourage movement. If your company allows it (and will pay for it) get a treadmill workstation, they are somewhat expensive, but so are hip, heart, and back surgery.
Tuesday, February 2, 2010
What does your body really want?
What does your body really want?
Andy Nelson for www.getfitnyc.com
I got a craving today for something sweet. This a normal craving, as are salty, sour and bitter cravings. But I knew I had a one hour jog ahead of me and the sweets would ruin the run with GI distress (tummy ache). So I drank some water with Green Tea Tincture and went for my run. I had a great run while using some new techniques and drills. The hills near my house made the run very challenging. When I finished I had a chocolate and vanilla recovery shake, craving satisfied.
It just takes will power in short doses and a little attention to know what your body really wants. My body wanted energy and sugar is a very quick source of it. I gave my body what it really needed, some water and some exercise. Sure, it is easier to reach for a sugary snack, but the increase in insulin will eventually tell you you are hungry again. Probably sooner than later.
Exercise on the other hand helps the body to adjust to insulin and to make the insulin surges after eating to be more manageable. Exercise is the reason healthier weight individuals have an easier time maintaining a healthy weight. The people on The Biggest Loser who stay the longest should have the greatest chance of future success. The longer you exercise regularly, the easier it is to maintain a healthy weight. My uncle lost close to 160 pounds to get down to 240lbs! That is an incredible feat. His doctor finally warned him that he would probably have a heart attack and die. It took that message for him to be spurred into action. 400 pounds is a tremendous strain on the nervous system. But if you are not 6'6" tall then 200 pounds is probably a strain also.
Listen to what your body tells you. Listen before you eat and keep listening. Did your body say thank you for the food? Is your stomach happy? How about your bowels? How is your breath? Sometimes bad breath is a sign of dehydration or poor digestion. An upset stomach is a sign that you ate something your body does NOT like. So listen to what your body says.
A few things you can do:
1. See a nutritionist and be honest with them about how you eat.
2. Be honest with yourself about how you eat. Try keeping a food log.
3. Only eat clean food. If you cannot understand the ingredients, your body will not either.
4. Go for a light walk after you eat. 15-20 minutes of mild walking can aid digestion.
5. Do not eat until you feel full. By then you are past full.
6. Don't eat in front of a screen. (sorry, I just broke my own suggestion, but i am going to walk the dog now)
7. Eat lots of vegetables. Given the volume per calorie of most vegetables it is pretty difficult to over eat on them.
Smile and be healthy.Monday, February 1, 2010
Find Something you Enjoy
Find Something you Enjoy
Andy Nelson for www.GetFitNYC.com
As adults we often try something one time and decide we don't like it. On the other hand, one of the rules you learn as a parent is that your child will have to try a new food item 10 times before they can make the decision whether they like it or not. I will compare the eating palette to the exercise palette.
When we eat as adults we know right away whether we like something. Broccoli, brussels sprouts or artichokes can differ depending on the chef. I have had a sweet, crunchy piece of broccoli that was steamed perfectly so its natural flavor came through. If I never tried broccoli again after the first time, I would have never had that experience. The same is true of many things that aren't fantastic the first time (wink, wink).
Even certain types of apples aren't very good. Most of the apples I grew up eating were soft, mealy and had little flavor. I have since tried Macintosh, Macouns, Fuji, Pink Lady, Jonagold, etc.
Even certain types of apples aren't very good. Most of the apples I grew up eating were soft, mealy and had little flavor. I have since tried Macintosh, Macouns, Fuji, Pink Lady, Jonagold, etc.
Now let me juxtapose this discussion with the topic of exercise. I liked running from the start; maybe it was because I was running with my dad, or maybe I just liked the feeling of using my muscles. I liked biking from the start also, and weight lifting and snowboarding. However, I did not like Step aerobics, swimming, or table tennis. I still have not gone back to Step aerobics (though I did once have to teach the beginning of a class when the instructor was late), but I swim for Triathlon and play table tennis when I need to be humbled; especially by my wife's uncle who was champion of some Baltic country.
There is a wide variety of food out there to try. There are many forms of exercise and many athletic activities as well. If you feel like you are going to die when you run, try riding a bike. If you feel stupid taking low impact aerobics classes then go lift weights. If you like cous-cous, give quinoa(pronounced KEEN-wah) a try. Keep variety going in your life, it will keep you young.
Starting today, make a commitment to yourself for 90 days. Commit to trying. Put in a little more effort than the day before in whatever you do. Try lifting weights at the gym or at home. Try an aerobics class. Try a Spinning class. Try Karate or Tae Kwan Do. Try that new vegetarian restaurant in town. Just go out and give more effort to being healthy, adventurous, and experimental. Sometimes making a healthy choice is as simple as trying broccoli again for the first time.
Here is what you can do:
1. Exercise in front of the TV. Stand up and sit down on the couch 15 times. Do this at the beginning, middle and end of a show.
2. Eat 1 more vegetable at 1 meal. Tomorrow, 1 more veggie at 2 meals.
3. Take a walk after 1 meal. Tomorrow, walk after 2 meals.
4. Go out for playtime with your family. You will have a better relationship with them.
5. Do something physical that feels great. If it feels really great, do it again and again.
Have fun and be healthy TODAY!
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