The blogosphere is loaded with people either venting, ranting or trying to sell you something. There are a few that are trying to make a difference in people's lives. There are political and news blogs but I have yet to read one of those that isn't trying to divide or make someone else wrong to prove they are right. The television plays in my gym, 20 feet from my desk, and I see so many fast food, junk food and pharmaceutical advertisements that I feel I cannot keep up. We have become so involved in watching what we eat, trying to manage our health and cut calories out of our food that we have strayed VERY far from what it means to be healthy and eat real, wholesome food.
We call going to the doctor "Healthcare" when it is really just Sick Care, further blurring the lines of what we know as healthy. Health is the body's natural ability to heal itself. You read that correctly: We have a natural ability to heal ourselves. At this point in our human development we are struggling to create an environment in our bodies that is conducive to creating healing. Those with a compromised immune system have trouble healing from even scratches and bruises. Many on long term medications have nearly irreversible physical conditions caused by medications intended to cure something else. Whole food side effects are healthy bowels, stronger bones and general feeling of well being.
We view food as something to stress over rather than a means of making our bodies feel great. We are flooded with images of fast or junk food as being cheap, delicious or satisfying when they are actually low in nutrition and high in salt, sugar and/or fat. That inexpensive hamburger or taco will cost you more by making you buy a heartburn prescription. The caffeine in the diet soda may wake you up in the short term but the fake sugar will cause you to feel sluggish and crave sugary food as your insulin level spikes and then crashes. This will send you looking for real calories as your body is smart and wants real food after just being tricked into thinking it consumed food when it in fact did not.
In short: We are fighting an uphill battle to stay healthy. We have taken the big picture out of how we view health. Eating real food is only slightly more work in the beginning until you learn to be self sustaining and cook whole food for yourself. The following are some ways we create an unhealthy environment in our own bodies:
Environmental toxins from ever present car exhaust, Air pollution from manufacturing and pesticide use
Internal stress from alarming news reports, money stress and terror threats
Lack of daily activity
Poor association with food as nourishment
The wrong idea that we "do not have time" or money for healthy food
Poor or misguided information regarding nutrition, exercise and food
A few answers:
Seek information from reputable sources like the following
http://my.clevelandclinic.org/healthy_living/default.aspx
http://www.mayoclinic.org/healthy-living/adult-health/basics/staying-healthy/HLV-20049421
Eat food not foodlike products, no one ever got fat from eating spinach, tomatoes and collards.
Limit sugar intake
Get more sleep and less caffeine.
Turn off your TV an hour before bed
Get help from a professional- Nutritionist, coach or trainer
Be balanced in food, exercise and social interaction
I am here. There is someone close to you who will help. There is someone close to you who needs your help to make it happen. We are all in this together.
Be healthier.
Andy
Sunday, February 9, 2014
Monday, October 7, 2013
What do Weight loss and Marathon Training have in common?
What do Losing Weight and training for a marathon have om common? They both require you to plan a course of action of long period of time, stick to that plan and revel in your accomplishments at the end. How are they different? There is a definitive race date and finish line for a marathon and you do not have a finish date, but instead a finish weight, when you are losing weight.
Losing weight is a definite struggle whether you are trying to lose 15lb or 150lbs. Racing weight for a marathon athlete can be achieved by adjusting their diet to perform better at running and recover faster. For anyone trying to lose weight over a long period of time then small changes made to your eating plan can create a sustainable and delicious way to lose weight and be healthier.
Whether training for a marathon or training to lose weight for the long run your eating will have to be taken into account. Creating a long term plan is the key to success at weight loss or running a marathon. We offer online and email/phone coaching for endurance athletes as well as those looking to lose weight. Achieving and maintaining a healthy weight is a major step in lengthening your quality of adult years. See help to improve your health faster.
Begin today!
Tuesday, September 17, 2013
Success Needs to be Trained
Success has many forms. For some success looks like a big bank account while another may see it as spending a Sunday with family and friends. Recently I was able to be a facilitator of 4 very different success stories. 1 person lost 60lbs, 1 person ran her first race, 1 raced an IronMan triathlon faster than she had before and another is now able to climb the stairs without holding the hand rail.
I see things in terms of how we live in the physical world, not as much about the financial world. If your fitness and wellness is not invested in then your financial investments will dwindle quickly. Just like your financial health, your physical health should be invested in and the earlier you begin the better off you will be.
On to the successes:
DH is a member of my studio in Cool Springs, TN. He was an athlete in college, works a very stressful job and had let himself get up to about 100 lbs overweight. He came up playing baseball at a time when training and fitness were only for the field and never mind whether you could walk when your college career was over. The results are some serious knee pains that limit his exercise capacity. His program needed modifications and he was not able to do many of the most effective weight loss exercises, like running sprints. Through consistency in his exercise program he has been able to drop 60 lbs. We are working on his diet for the last 40. His company is involved in a major merger with another large company so his stress level is still very high yet he makes exercise part of his daily schedule. DH feels like there is still more to lose but he has gained so much more by feeling more energetic.
Jes B has scoliosis, a surgically implanted rod in her back and 6 fused vertebrae. She also has about 30 years of doctors and relatives telling her that she should not run because it could hurt her back. Many times they would be right. I watch HOW she runs instead of just making sure "that" she runs. (A quality run is far better than just running large volume) I watched to see that she was running with her back in mind and using a safe run stride with short, soft steps. She had not run since before her surgery 30 years ago, when she was a child. She had stayed fit mainly focusing on yoga and Pilate's but even that had been sporadic in the last year. She wanted to run and so run she did. She completed a 6k run this weekend in a time of 43:29. Despite the warnings she did not break anything and actually finished pain free. She decided to run for herself, because she wanted to feel that freedom and accomplish what others said she could not. She possesses a champions heart.
When Esther came to me in late March she wanted to race her second IronMan (a 2.4 mi swim followed by a 112mi Bike then finished with a 26.2 mi run) in Wales in about 5 months. Normally I will not train anyone for IronMan who does not have at least 6 months to train for it. She had back pain that was preventing her from both running and biking. Although the swim can be the most daunting part of the race for some, it is only about 10% of the entire race. Now would be a good time to mention that Esther lives in Ethiopia and has some VERY tough training conditions- no lane lines in the pool, bad roads with people who yell things like "foreigner" and throw things and oddball lengths to run on the track as well as people who will just randomly pretend to run with you. I was able to Skype with her and her boyfriend, who is a trainer, to get her strong enough to bike and run. She was diligent in her efforts, I was the coach who kept her focused on her goal when she the training got difficult and she wanted to quit and she was able to enjoy her race on race day. She finished in a time of 12:37:05, 84 min faster than her last race. She learned how to focus and stay with it even when things got challenging. She trusted that her body could do what she wanted it to do on race day. She even had a good time doing it.
AA is business professional who has not made exercise a part of her life. She is 65 years old and noticed that she was too young to have such difficulty with climbing stairs. She is a business coach and has many clients who are pulling at her for time. She does not have much time to work out but makes 30min a week to see me and does 2 or 3 more workouts on her own. By staying dedicated to her own workout and seeing me she has improved her strength and feels better during the day. Her energy level is higher and her ability to work longer with more focus is greater. She looks forward to our meetings every week and incorporates more exercise than she used to.
Success comes in many shades. From beginner to seasoned athlete, from former college players to seniors who have never exercised we can all gain from being consistent in our fitness plan. Fitness is personal. Success is a muscle that can be made stronger and more fit. I use the gym to represent life success. The ability to overcome what limits you in the strength and fitness realm is not very unlike what is faced in business. You set your own goals and work daily to achieve them. Strive daily to be more fit, more lean and more healthy. Seek the stronger you, the faster you and the more healthy you. Your business and your body should both run lean, fast and strong.
Find your own success.
Just make fitness part of it.
I see things in terms of how we live in the physical world, not as much about the financial world. If your fitness and wellness is not invested in then your financial investments will dwindle quickly. Just like your financial health, your physical health should be invested in and the earlier you begin the better off you will be.
On to the successes:
DH is a member of my studio in Cool Springs, TN. He was an athlete in college, works a very stressful job and had let himself get up to about 100 lbs overweight. He came up playing baseball at a time when training and fitness were only for the field and never mind whether you could walk when your college career was over. The results are some serious knee pains that limit his exercise capacity. His program needed modifications and he was not able to do many of the most effective weight loss exercises, like running sprints. Through consistency in his exercise program he has been able to drop 60 lbs. We are working on his diet for the last 40. His company is involved in a major merger with another large company so his stress level is still very high yet he makes exercise part of his daily schedule. DH feels like there is still more to lose but he has gained so much more by feeling more energetic.
Jes B has scoliosis, a surgically implanted rod in her back and 6 fused vertebrae. She also has about 30 years of doctors and relatives telling her that she should not run because it could hurt her back. Many times they would be right. I watch HOW she runs instead of just making sure "that" she runs. (A quality run is far better than just running large volume) I watched to see that she was running with her back in mind and using a safe run stride with short, soft steps. She had not run since before her surgery 30 years ago, when she was a child. She had stayed fit mainly focusing on yoga and Pilate's but even that had been sporadic in the last year. She wanted to run and so run she did. She completed a 6k run this weekend in a time of 43:29. Despite the warnings she did not break anything and actually finished pain free. She decided to run for herself, because she wanted to feel that freedom and accomplish what others said she could not. She possesses a champions heart.
When Esther came to me in late March she wanted to race her second IronMan (a 2.4 mi swim followed by a 112mi Bike then finished with a 26.2 mi run) in Wales in about 5 months. Normally I will not train anyone for IronMan who does not have at least 6 months to train for it. She had back pain that was preventing her from both running and biking. Although the swim can be the most daunting part of the race for some, it is only about 10% of the entire race. Now would be a good time to mention that Esther lives in Ethiopia and has some VERY tough training conditions- no lane lines in the pool, bad roads with people who yell things like "foreigner" and throw things and oddball lengths to run on the track as well as people who will just randomly pretend to run with you. I was able to Skype with her and her boyfriend, who is a trainer, to get her strong enough to bike and run. She was diligent in her efforts, I was the coach who kept her focused on her goal when she the training got difficult and she wanted to quit and she was able to enjoy her race on race day. She finished in a time of 12:37:05, 84 min faster than her last race. She learned how to focus and stay with it even when things got challenging. She trusted that her body could do what she wanted it to do on race day. She even had a good time doing it.
AA is business professional who has not made exercise a part of her life. She is 65 years old and noticed that she was too young to have such difficulty with climbing stairs. She is a business coach and has many clients who are pulling at her for time. She does not have much time to work out but makes 30min a week to see me and does 2 or 3 more workouts on her own. By staying dedicated to her own workout and seeing me she has improved her strength and feels better during the day. Her energy level is higher and her ability to work longer with more focus is greater. She looks forward to our meetings every week and incorporates more exercise than she used to.
Success comes in many shades. From beginner to seasoned athlete, from former college players to seniors who have never exercised we can all gain from being consistent in our fitness plan. Fitness is personal. Success is a muscle that can be made stronger and more fit. I use the gym to represent life success. The ability to overcome what limits you in the strength and fitness realm is not very unlike what is faced in business. You set your own goals and work daily to achieve them. Strive daily to be more fit, more lean and more healthy. Seek the stronger you, the faster you and the more healthy you. Your business and your body should both run lean, fast and strong.
Find your own success.
Just make fitness part of it.
Wednesday, September 11, 2013
Can 1 Day Change your Life?
On this day every year I remember. I remember that I was training at a gym on Wall St. I remember thinking the burned paper flying past the gym window before 9AM was from an employee that got fired. I remember hearing the second plane hit and that feeling of insecurity that we could be attacked in such an unconventional way. I remember thinking that nothing can prepare you for that eventuality. I remember feeling weak. I remember walking north on Church St with a clear view of the towers, both burning, streets in mayhem and humanity all around. I remember New Yorker's caring for other New Yorker's. Mets fans helping Yankee Fans, Jets helping Giants fans, Bo Sox fans helping Yankee fans.
I went to my first meditation/prayer service in New York that night. I wanted to understand. More than that I wanted to help others and myself feel strong. I still want to help others feel strong. I still want to help others to make this country strong, to make their family strong, to make their lives strong. I like the power of 3 for this. 2001 is 667x3, 12 years ago is a multiple of 3 and a 24 Day Challenge is 3 weeks and 3 days. That is a great amount of time to create a new habit and make major changes to your body, mind and spirit. Don't think 24 days can do any thing? Think about how much this day, Sept 11, 2001 changed the lives of millions.
On Oct 6, 2013 we will be launching a 24 Day Body Transformation Challenge here at TCA Wellness. You will be provided with an eating and activity guide. You do not need to be here on that day but it is beneficial. You do need to contact us regarding the details of the challenge. You will have support from others who are taking the challenge as well as the coaches and personal trainers at the studio. This 1 day changed my life forever, I am using that change to reach out to those who want to change theirs. Will you take the challenge?
Will you send an email or make a phone call that can put you on the road to a different future?
Will you take control of your weight and your health?
Will you commit to 3 short weeks plus 3 days if you knew it would put you on a path to a healthy life?
Just leave us your email in the box above. Leave us a PM on FB or twitter. Take charge!
I went to my first meditation/prayer service in New York that night. I wanted to understand. More than that I wanted to help others and myself feel strong. I still want to help others feel strong. I still want to help others to make this country strong, to make their family strong, to make their lives strong. I like the power of 3 for this. 2001 is 667x3, 12 years ago is a multiple of 3 and a 24 Day Challenge is 3 weeks and 3 days. That is a great amount of time to create a new habit and make major changes to your body, mind and spirit. Don't think 24 days can do any thing? Think about how much this day, Sept 11, 2001 changed the lives of millions.
On Oct 6, 2013 we will be launching a 24 Day Body Transformation Challenge here at TCA Wellness. You will be provided with an eating and activity guide. You do not need to be here on that day but it is beneficial. You do need to contact us regarding the details of the challenge. You will have support from others who are taking the challenge as well as the coaches and personal trainers at the studio. This 1 day changed my life forever, I am using that change to reach out to those who want to change theirs. Will you take the challenge?
Will you send an email or make a phone call that can put you on the road to a different future?
Will you take control of your weight and your health?
Will you commit to 3 short weeks plus 3 days if you knew it would put you on a path to a healthy life?
Just leave us your email in the box above. Leave us a PM on FB or twitter. Take charge!
Monday, September 9, 2013
Wednesday, August 21, 2013
Obesity and the Gym
I have a little problem with the location of my studio. As a personal training studio in Brentwood, TN we are located right next to a Sonic and a Mexican restaurant. I joke with people that "I can open the door and order from Sonic... but I don't." Some days I feel like the "Fitness Confession Booth" when people tell me they "have been meaning to get more exercise." Is the fear of what you may find in the gym what is keeping you away?
It is easy to get frustrated by the lack of care that others take for their bodies with bad food, inactivity and stress. I use the outside world as a mirror for how I can be a better trainer and coach others to have a healthier life. I am like most people who struggle with their weight or their fitness. I let the stress of business and life get to me, I don't sleep as much as I should, I can go too long between meals when I am working on a project and I can be a little obsessive about the food I eat (until I am not).
I go to the gym every day because it is my job. I chose being a weight loss coach and a fitness trainer because I think it is my way of helping to keep more people healthy and to keep my family around me longer. I started running with my father at age 6 and have struggled to get my mother to exercise for 25 years. Exercise has been part of his life for his whole life while she has never really seen it as important as other things. Even more challenging for her was the stigma she felt about exercising as her weight went up and then she was in a car accident making everything hurt.
So what do you do when everything hurts seems to hurt and you feel so self conscious about your weight that you will not go to the gym because all you see is skinny women in small clothes?
Keep in mind that exercise can be uncomfortable at first but you will begin to feel and move better with just a little consistency.
You hire a professional to get you started.
You get some emotional help from a psychiatrist, your preacher or a friend who can keep you motivated.
You find 3 friends and start a weight loss journey together.
You decide that you are now at your most unhealthy and you will spend the rest of your life striving for improved health and well being.
Reach out to family and ask for support. Get healthy as a family, all of your lives depend on it!
You SHOULD NEVER QUIT! You should never give up on your health.
I made the commitment almost 30 years ago to seek better health (at around 10 years old). That journey has not been a straight line. I have strayed. I have eaten food that is just awful for me. I have tried to exercise away my bad eating habits. I have tried to drink away problems. I have let myself become unhealthy, sometimes by exercising too much, sometimes by eating too much and sometimes by exercising too little. I have never kept being healthier out of my sights even when that vision became blurred. I have chosen to pursue the path helping YOU become healthier instead of being an electrician, banker or actor. Helping others become healthy is my passion regardless of what you THINK the gym is about. Reality is that most in the fitness business just want you healthy starting from where you are today.
Go to the gym.
Fight the Obesity trend.
Make the world a more fit place beginning with you.
Comment or message me if you want a little more hands on help.
I am here for those who fear exercise. I am here for those who only dream of getting healthier. Most importantly I am here because your health and fitness is my passion.
It is easy to get frustrated by the lack of care that others take for their bodies with bad food, inactivity and stress. I use the outside world as a mirror for how I can be a better trainer and coach others to have a healthier life. I am like most people who struggle with their weight or their fitness. I let the stress of business and life get to me, I don't sleep as much as I should, I can go too long between meals when I am working on a project and I can be a little obsessive about the food I eat (until I am not).
I go to the gym every day because it is my job. I chose being a weight loss coach and a fitness trainer because I think it is my way of helping to keep more people healthy and to keep my family around me longer. I started running with my father at age 6 and have struggled to get my mother to exercise for 25 years. Exercise has been part of his life for his whole life while she has never really seen it as important as other things. Even more challenging for her was the stigma she felt about exercising as her weight went up and then she was in a car accident making everything hurt.
So what do you do when everything hurts seems to hurt and you feel so self conscious about your weight that you will not go to the gym because all you see is skinny women in small clothes?
Keep in mind that exercise can be uncomfortable at first but you will begin to feel and move better with just a little consistency.
You hire a professional to get you started.
You get some emotional help from a psychiatrist, your preacher or a friend who can keep you motivated.
You find 3 friends and start a weight loss journey together.
You decide that you are now at your most unhealthy and you will spend the rest of your life striving for improved health and well being.
Reach out to family and ask for support. Get healthy as a family, all of your lives depend on it!
You SHOULD NEVER QUIT! You should never give up on your health.
I made the commitment almost 30 years ago to seek better health (at around 10 years old). That journey has not been a straight line. I have strayed. I have eaten food that is just awful for me. I have tried to exercise away my bad eating habits. I have tried to drink away problems. I have let myself become unhealthy, sometimes by exercising too much, sometimes by eating too much and sometimes by exercising too little. I have never kept being healthier out of my sights even when that vision became blurred. I have chosen to pursue the path helping YOU become healthier instead of being an electrician, banker or actor. Helping others become healthy is my passion regardless of what you THINK the gym is about. Reality is that most in the fitness business just want you healthy starting from where you are today.
Go to the gym.
Fight the Obesity trend.
Make the world a more fit place beginning with you.
Comment or message me if you want a little more hands on help.
I am here for those who fear exercise. I am here for those who only dream of getting healthier. Most importantly I am here because your health and fitness is my passion.
Wednesday, July 24, 2013
I am a parent too!
Hey all you parents out there! I am a parent. I am active when my son. He is a VERY active and VERY athletic 6 year old. I have been throwing him in the air since he was very small. He swims, bikes, runs and drinks my delicious green smoothies from my Vita Mix (I sneak him his veggies this way. Shh! Its healthy)! He even comes into my gym and asks to pick up the Kettlebells when we are there. I love him and think he is an awesome athlete and I want to keep it that way.
I do not swing him by his arms! I have always swung him around but only from under his armpits! Watch this video and remember that your kids will protect themselves. They have more sense and self awareness than we give them credit for. They are in tune with their bodies and (gasp!) they even know when they are full whether it works with your feeding schedule or not.(that is a topic for another blog post)
http://www.mobilitywod.com/2013/05/dont-swing-your-kids-by-the-arms-please/
Happy and Healthy Parenting!
Thanks K-Star!
With all kinds of healthy and happy love,
Andy Nelson
TCA Wellness
Brentwood (Cool Springs), TN
I do not swing him by his arms! I have always swung him around but only from under his armpits! Watch this video and remember that your kids will protect themselves. They have more sense and self awareness than we give them credit for. They are in tune with their bodies and (gasp!) they even know when they are full whether it works with your feeding schedule or not.(that is a topic for another blog post)
http://www.mobilitywod.com/2013/05/dont-swing-your-kids-by-the-arms-please/
Happy and Healthy Parenting!
Thanks K-Star!
With all kinds of healthy and happy love,
Andy Nelson
TCA Wellness
Brentwood (Cool Springs), TN
Tuesday, July 2, 2013
Wednesday, June 26, 2013
Can a $5 Bottle of Apple Cider make you feel or look better?
Check this out from my friend and #Nashville native Dominique. Who knew that Apple Cider Vinegar has lots of uses? My girlfriend suggested I gargle with it when I was at a Marketing Conference and got sick in the first day. I lasted the conference just fine and was better before I got on the plane 2 1/2 days later. It tasted AWFUL! But it worked amazingly well.
Check it out and see if you can learn a little something about how cheaply you can feel better, look better and keep you house a little cleaner.
http://bloominrosy.blogspot.com/
Good Hair? Just a bottle of Apple Cider vinegar away.
Whiter Teeth? We got 'em.
Sore throat? Not anymore (I can attest).
Don't take my word for it but being healthy in body and home can be done on the cheap!
In Great health,
Andy
Check it out and see if you can learn a little something about how cheaply you can feel better, look better and keep you house a little cleaner.
http://bloominrosy.blogspot.com/
Good Hair? Just a bottle of Apple Cider vinegar away.
Whiter Teeth? We got 'em.
Sore throat? Not anymore (I can attest).
Don't take my word for it but being healthy in body and home can be done on the cheap!
In Great health,
Andy
Tuesday, June 25, 2013
Inactivity is a Cause of Heart Disease- So lighten up and move!
I was reading some material recently about Baby Boomers. My dad was born in that first year, 1945, and he has always seemed to take pretty good care of himself. My mom was born a few years later into a different set of circumstances and has taken care of herself quite differently. They are both "Boomers" and neither of them show many signs of cardiovascular disease. They both have only 1 major risk factor: being overweight. Their "co-morbid" risk factors are High blood pressure and hyperlipidemia, high cholesterol.
As you may have read in "Ode to Dad of Fitness" my family has always done a better job than most of the country (at least statistically) at maintaining our health. We have been eating salads and trying low fat recipes for 30 years or so. However my dad has a bowl of ice cream from a cereal/soup size bowl more nights a week than he should. Exercise has been a part of our life and sitting in front of a screen, computer or TV, was always pretty limited. If it was daylight we were moving!
Now onto my "Soap Box": Inactivity is a lifestyle choice that leads to a host of problems! A study as far back as 1996 equated inactivity with smoking more than a pack of cigarettes a day. Many times inactivity can be diet related- if you don't have the energy to move around then you probably will not move as extra exercise or enjoyment. If you have inflammation in your body due to a high sugar or alcohol or tobacco laced diet then moving around is uncomfortable and you probably will not do it then either. Even if you smoke, drink and eat too much sugar you need to move more. Better still, you need to move smarter. Smart exercise takes less time and achieves a greater result to your fitness and sense of well being. The diet changes will happen when you make them happen.
You don't slow down because you move less, you move less because you slowed down.
Find a reason, like enjoying an active life, to keep you moving.
Find life in your days or your days will end sooner. It is that simple!
As the government has instituted a new Health Care law we are all responsible for the health of our fellow citizens, like it or not. The government is not trying to control your health or "Tell you" what to eat or how much to exercise, that still falls to you. Be responsible with the freedom.
Your insurance company tells you what it will pay for but your health, not your sickness, is in your hands. Exercise, Especially Strength Training, is the Single Best Way to Maintain and (possibly even) IMPROVE Your Health!!! The side effects of exercise are mostly feeling and looking better, having greater self confidence and improved brain and muscle health. What side effects does your medication have? Go on. Go read that 4 page flyer your (P)Harmacist gave you with you with your meds. I will wait. 1 side effect of Statins is Muscle Wasting. All that time in the gym almost countered by a medication. Right exercise can lower your cholesterol and improve your golf game or time with your loved ones. Statins, not so much.
So here is what to do:
1) Get cleared by your doctor to exercise.
2) Find a Fitness professional to teach you how to exercise for your size, age and current limitations.
3) Follow the prescription from your Trainer or other fitness pro. Get regular updates so you keep getting stronger.
4) Go enjoy a healthier life with less pain.
Some exercises I like:
The Squat- Sit down on something low then stand up. Repeat 10-15x. Once you are good at that then take away what is below you and stop on your own.
The Lift - Imagine you have to lift a rock or a bag of mulch off the ground. Get yourself flexible and strong enough to be able to do it yourself. Now go do it yourself!
The Twist - Not the dance but it is good for you. Imagine pulling a garden hose from behind you to in front of you or lifting your groceries up and over the side of the cart and into your car. You have just "twisted" 180 degrees. Do this as exercise and then you are less likely to throw your back out doing it in the parking lot of the grocery store.
The Lunge - You have to do a short lunge whenever you climb stairs, a place where many falls occur in the Boomer population. If you can lunge forward and keep yourself under control then you will have the ability to get out of the way of that cyclist you didn't see coming while you were reading that email and walking down the street.
The Push/Pull - If you don't have a gym to go to you can always go to Target and open and close the Non Automatic doors all day. that way you work your pushing muscles and your pulling muscles. I like to see more pulling since we spend too much time closing off the front of our bodies while we drive, text, email and flex in the bathroom mirror.
If all else fails you can get down on the floor and stand up as quickly as possible 20x in a row. It uses most major muscle groups and helps to maintain your flexibility. If you do it fast enough you can also get your heart rate up.
Now go have fun with fitness. Be active! Stay younger by tomorrow.
If you're in Brentwood then come by the studio and I an show you to improve your health by lifting more than you ever thought possible. It slows down the aging process but don't tell the drug makers.
In health,
Andy Nelson
As you may have read in "Ode to Dad of Fitness" my family has always done a better job than most of the country (at least statistically) at maintaining our health. We have been eating salads and trying low fat recipes for 30 years or so. However my dad has a bowl of ice cream from a cereal/soup size bowl more nights a week than he should. Exercise has been a part of our life and sitting in front of a screen, computer or TV, was always pretty limited. If it was daylight we were moving!
Now onto my "Soap Box": Inactivity is a lifestyle choice that leads to a host of problems! A study as far back as 1996 equated inactivity with smoking more than a pack of cigarettes a day. Many times inactivity can be diet related- if you don't have the energy to move around then you probably will not move as extra exercise or enjoyment. If you have inflammation in your body due to a high sugar or alcohol or tobacco laced diet then moving around is uncomfortable and you probably will not do it then either. Even if you smoke, drink and eat too much sugar you need to move more. Better still, you need to move smarter. Smart exercise takes less time and achieves a greater result to your fitness and sense of well being. The diet changes will happen when you make them happen.
You don't slow down because you move less, you move less because you slowed down.
Find a reason, like enjoying an active life, to keep you moving.
Find life in your days or your days will end sooner. It is that simple!
As the government has instituted a new Health Care law we are all responsible for the health of our fellow citizens, like it or not. The government is not trying to control your health or "Tell you" what to eat or how much to exercise, that still falls to you. Be responsible with the freedom.
Your insurance company tells you what it will pay for but your health, not your sickness, is in your hands. Exercise, Especially Strength Training, is the Single Best Way to Maintain and (possibly even) IMPROVE Your Health!!! The side effects of exercise are mostly feeling and looking better, having greater self confidence and improved brain and muscle health. What side effects does your medication have? Go on. Go read that 4 page flyer your (P)Harmacist gave you with you with your meds. I will wait. 1 side effect of Statins is Muscle Wasting. All that time in the gym almost countered by a medication. Right exercise can lower your cholesterol and improve your golf game or time with your loved ones. Statins, not so much.
So here is what to do:
1) Get cleared by your doctor to exercise.
2) Find a Fitness professional to teach you how to exercise for your size, age and current limitations.
3) Follow the prescription from your Trainer or other fitness pro. Get regular updates so you keep getting stronger.
4) Go enjoy a healthier life with less pain.
Some exercises I like:
The Squat- Sit down on something low then stand up. Repeat 10-15x. Once you are good at that then take away what is below you and stop on your own.
The Lift - Imagine you have to lift a rock or a bag of mulch off the ground. Get yourself flexible and strong enough to be able to do it yourself. Now go do it yourself!
The Twist - Not the dance but it is good for you. Imagine pulling a garden hose from behind you to in front of you or lifting your groceries up and over the side of the cart and into your car. You have just "twisted" 180 degrees. Do this as exercise and then you are less likely to throw your back out doing it in the parking lot of the grocery store.
The Lunge - You have to do a short lunge whenever you climb stairs, a place where many falls occur in the Boomer population. If you can lunge forward and keep yourself under control then you will have the ability to get out of the way of that cyclist you didn't see coming while you were reading that email and walking down the street.
The Push/Pull - If you don't have a gym to go to you can always go to Target and open and close the Non Automatic doors all day. that way you work your pushing muscles and your pulling muscles. I like to see more pulling since we spend too much time closing off the front of our bodies while we drive, text, email and flex in the bathroom mirror.
If all else fails you can get down on the floor and stand up as quickly as possible 20x in a row. It uses most major muscle groups and helps to maintain your flexibility. If you do it fast enough you can also get your heart rate up.
Now go have fun with fitness. Be active! Stay younger by tomorrow.
If you're in Brentwood then come by the studio and I an show you to improve your health by lifting more than you ever thought possible. It slows down the aging process but don't tell the drug makers.
In health,
Andy Nelson
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