Wealthy Health-Wise

keeping it small & simple

Hip Hop Hop Hop Hop ……. July 15, 2010

Filed under: Exercise,Fitness,Health,Outdoors — Kazi @ 11:00 am
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The research on the health benefits that people receive when they exercise is beyond refute.  Blood pressure and cholesterol decrease, energy levels increase, weight is lost and the over all sense of well-being that results from consistent exercisers is proof positive.  One exercise often overlooked in a fitness program is jumping rope.

Jump rope exercises are an excellent cardiovascular program according to the US Olympic Committee Sports Medicine Council.  It is also among the exercises recommended for conditioning by the American College of Sports Medicine. There is less damage done to client’s joints and it isn’t as hard on the muscles as jogging and running.

During running and jogging the foot absorbs up to five times body weight from the force of impact against the ground.  During jump rope exercises, because both feet hit the ground simultaneously, the shock of hitting the ground is controlled and absorbed by the calf muscle.

Did you know that 10 minutes of jump rope exercising is equivalent to 1 mile of running? You all know I’m an efficiency freak when it comes to my workout.  This is the only fact I need to know. Count me in.

There are many advantages to jump rope exercises:

  • improves heart efficiency
  • improves lung capacity
  • promotes physical coordination and agility
  • greater ROI (return on investment of time) than jogging.
  • probably the cheapest fitness equipment purchase you will make

Start with the right equipment –   Shoes should be supportive with good lateral stability; they will prevent ankle injuries and save wear and tear on the joints.  Cross training shoes, tennis shoes and basketball shoes have great lateral stability built into the shoe.  Be sure they are real tennis shoes, built specifically to play tennis and not generic shoes purchased at the department store.

Use the right jump rope.  The rope should be heavy enough to develop a steady rhythm and long enough that the ends reach your armpits when you stand on the center of the rope.  The handles should be thick and comfortable.

Try to use a floor that has some cushion that will reduce the impact to your legs.  A floating wood floor, like on a basketball court, is significantly better than the concrete floor in your basement.  Even better is jump rope exercises done outside in the grass.  The ground provides cushion to your joints and resistance that means more energy expenditure for you.

Warming up and cooling down will help you to prevent injury and improve your flexibility.  Warm up exercises can be a quick walk, climbing the stairs for a few minutes or jump rope exercises slowly.

It is common in the beginning to feel uncoordinated and miss the rope.  Don’t give up.  You will notice improvement, increased coordination and flexibility within a few short days.

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Don’t Be Scared! July 8, 2010

Filed under: Exercise,Fitness,Health — Kazi @ 4:29 pm
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95+ weather is not an excuse to skip your outdoor workout (read- boot camp). This is just the mind once again, offering up what seems to be a logical argument for self sabotage. Resist, resist, resist.

Do you know why human beings are at the top of the food chain (sorry my veggie readers), it’s because we are masters of adaptation. When nature served us up those sour lemons….., you know the rest.

Don’t let extreme hot weather initiate the beginning of what can easily become a quick decline into exercise absence.  Use your common sense and take pre-cautions to safeguard your health and minimize your discomfort.  Here are a few simple tips:

– schedule your workouts for early morning and evenings after sundown. it may still be warm but the worst is either over or yet to come.

– drink water before during and after your workout. staying hydrated on a hot day is essential to a safe hot weather workout.

– take it down a notch. the heat is doing part of the job for you. your heart rate is naturally raised to push heat out of the body via the skin, while still providing oxygen and nutrients to the organs and muscles.

– workout in shady areas that are slightly cooler than it’s surroundings. every little bit helps.

– dress to de-compress. loose fitting cotton clothing is the way to go

– get in/get out. none of those extended 2-3 hour workouts. keep it Safe, Effective, Efficient.

So let’s get back out there and show the Sun “who’s boss of me.”  And if all else fails, hit the pool.

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Do it now. Keep doing it. June 26, 2010

Filed under: Exercise,Food,Health,Nutrition,Wellness — Kazi @ 6:05 pm
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I see it over and over. Folks get the urge to get in shape, change their diet, reduce their stressors.

They start asking questions. Researching programs and coaches to help them get started. Then Wham! Life happens.

Mandatory overtime, a child gets sick, maybe an old friend comes to town and you become host and tour guide.  When the smoke clears, the desire to adopt a healthier lifestyle is a faint memory.

When you get the inspiration to make a change in your life. Seize the time.  Don’t allow yourself to get distracted. Don’t waste precious  time trying to do it the “right way.”  “Just do it.”  You can perfect it as you go along.

The urge to better your health is the opening of your souls’ window. It’s an invitation to dance intimately with your own compassionate, nurturing spirit.

When you turn down this invitation, or worse, accept the invitation, then fail to show.  You hurt your spirit at a depth that requires much time to heal.  It will be a long time before you receive that invitation again.

Each occurrence of this no show behavior reduces your spirits faith in your word. Try standing up your family physician a few times and observe the results.

Recognize your own importance.  Make your health (thrive-ability) a priority for you.  Close the gap between your head and your heart.

The next time you receive an invitation to dance with your inner Shaman.  Kick off your shoes. Put your hair in a bun. Take a deep breath. And just do it!

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The Exerpill. Side effects may cause……, ……,……,……,……. April 19, 2010

Filed under: Exercise,Health,Lifestyle — Kazi @ 11:31 pm
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Here we go again!

Just when you thought it was safe to go back in the water (ok the gym, park, garden, basement; wherever you get your workout on), here is another pharmaceutical mirage, aimed at getting your attention and keeping you fixated to your couch.

LA Times August 1, 2008 reported: AICAR: Scientists say they’ve put exercise in a pill.

Salk Institute for Biological Studies Ronald Evans holds a vial of a drug that boosts the effects of exercise in mice. Evans works at the Salk Institute for Biological Studies in La Jolla, Ca. Researchers experiment with a chemical compound that they say can produce the benefits of aerobic activity without the work.

Physicians, public health officials, employers, researchers and average folk all agree: America needs to get off its ass and get moving. We’ve got the largest obesity epidemic in history, right here in our laps and the latest hype is about how science is going to save the day by allowing us to have our cake and eat it too. All 2,000 calories of it. But professor Krump (sorry Eddie) is going to protect us with another miracle pill.

AICAR has been tested in humans for a variety of conditions since the 1980s as a means of preserving blood flow to the heart during surgery. But the interest in AICAR as an exercise substitute is the result of the research of Ronald Evans, a molecular physiologist at the Salk Institute for Biological Studies. Evens made headlines in 2004 for engineering “marathon mice. He accomplished this by means of injecting a single gene into a fertilized egg.

Evans then turned his research to the possibility of getting the same results with a drug. Enter AICAR, a drug that closely resembles a nucleotide that prompts the production of an enzyme that activates the high-endurance genes. To everyone’s surprise, the experiment worked. The result is a chemical compound that drastically elevates the fat burning chemistry in mice, in the absence of exercise. Evans predicted that in the wake of his study, published in the journal Cell, the drug would “fly off the shelves.” You don’t say!

Let’s just say this pill actually works with humans. What do you get for the ability to remain on the couch? The fat burning equivalent of aerobic exercise. Ok,

  • but how do you prevent the muscle wasting (loss) that occurs in the absence of strength training.
  • the actual act of exercise can help improve cholesterol levels, lower blood pressure, reduce mental stress, reduce depression and strengthen bones. Are you going to wait on the couch until a pill is developed to achieve this too?
  • does this give folks a green light to eat any and every brightly wrapped, highly processed, toxic excuse for real food on the shelves of you local super duper mart?
  • will the user of this drug get the same self-esteem boost that comes from adopting a healthy lifestyle and witnessing the positive physical, psychological, social and economic effects it produces?
  • Is this the kind of therapy universal health care will fund?

The compound, which is naturally produced in tiny amounts in human muscle cells and has been studied for decades, is readily available through scientific supply companies. One company was offering AICAR for $120 a gram. At that price, giving a person the drug in the same concentration the mice got would cost thousands of dollars a day.

For the record, let me say: if AICAR turns out to be an effective, safe means of preserving blood flow to the heart during surgery and in preventing weight gain in the bed ridden; it should be employed in these circumstances. But to depend on another drug to lose and maintain a healthy weight is yet another step, in a long walk in the wrong direction. Break you dependence on the pharmaceutical industry to fix you once your broken. Use the strength and sense you were born with to “Make Your Lifestyle your Medicine and Your Medicine Your Lifestyle.

Nuff said.

muchpeace,
Kazi

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
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kazi@mybdoytemple.net

 

Work In, When You Can’t Workout April 16, 2010

Although I’ve been enjoying the outdoors lately, working out in the open air, getting inspiration from the other folks exercising in my local park. There are those days when it rains and I just have to settle for a home gym training session. So is life. Flexibility is my middle name (well, at least for the sake of this post).  When the heavens hand me a lemon. I proceed to make lemon aide.

Simple indoor workout to keep me 50andFit:

20 min. on Schwinn Airdyne Stationary Bike. If you’re not familiar with this piece of equipment, the movable arms allow you to get an upper body (arms), lower body and cardio workout all at once. (I’m really big on efficiency. Just not an hours in the gym kind of guy.)You can even place your feet on the pegs and power the bike using your arms alone. This is a great stationary bike for athletes, beginners and even someone using it for rehab purposes.

I purchased mine used, from someone on Craigs List about 5 years ago (evolution model) for about $150.  It was practically brand new,although the owner had the machine for over 3years. This is often the case with exercise equipment. Folks commonly make the purchase, use the device for a month or two, then it becomes a clothing hanger. One day I’ll tell you how I got a bow flex machine for $0.00.

Added bonus in using the Airdyne: the resistance is provided by a fan which replaces the front wheel. Once you get this baby going, the fan provides a welcomed breeze while you ride.

An alternative for those who already own a bike, is to get a stationary bike stand or trainer which allows you to turn your road bike into a stationary bike.

Add a little music (I like to listen to audio books) and you get your workout indoors.

muchpeace,
Kazi

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
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Believe You Me April 14, 2010

Filed under: Exercise,Health,Lifestyle,Mind,Movement,Wellness — Kazi @ 9:29 pm
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Because I am a fitness professional, people often assume that my philosophy on health revolves around physical exercise.  Nothing could be further from the truth. Physical exercise is a important and integral part of any health and wellness program, but it’s not the be all and end all.

In working with private clients, I try to drive home to them that attaining and maintaining a healthy lifestyle revolves around six key components. They are: diet, exercise, hygiene, sleep, mindset and social support.  These are the bedrock of an effective and holistic healthy lifestyle program.  But if I had to choose one, as the most significant in the effect it has upon a persons success in their attempt to get and stay healthy; I would have to go with mindset.

Your mindset is the mental model that informs your value system, your goals, ethics, self-esteem, social interactions and in fact your reality.  Your belief system is the filter through which everything you experience and perceive is screened to be accepted, rejected or modified.  Some of these beliefs you are very much aware of and others have long ago receded into the unconscious.

When you decide to make some changes in your lifestyle in order to improve your own and your families health, it’s because of the value you have placed on health in your head.  Just as important as your value for health, is your belief in your ability to make the changes necessary and degree of confidence you have in the method or professional you choose to aid you in reaching your goal.

If you approach the task of transforming your lifestyle with a head full of doubts and negative thinking, you are almost sure to fail. Likewise a lack of confidence in the person you have chosen to help you, may very well render you un-coachable.   Both of these attitudes lead to self sabotage.  Fortunately, like behavior, your beliefs and attitudes although deep rooted can be modified.

In essence, when choosing a program that involves any kind of behavior change.  Make sure it addresses the powerful influence played by the unseen, intangible and elusive committee of beliefs.  Once you are successful in getting your head centered in the game, you are guaranteed to be a winner.

“With confidence, you have won before you have started”
Marcus Garvey

muchpeaceluv,
Kazi CPT, CMT

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
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Warm Up Before You Heat Up April 13, 2010

Filed under: Exercise,Fitness,Health,Movement — Kazi @ 2:58 pm
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Hopefully, my readers belong to the committed few who haven’t strayed away from your New Years Health & Fitness resolutions and continue to make exercise an integral part of the Sacred Lifestyle.  The benefits of exercise are well documented throughout medical journals and the general media. So, I will not bore you with my rant on “why exercise.” If you are reading this blog, I assume, you are already convinced and can skip the lecture.

Let’s get straight to the meat of the matter.  To get the benefits of exercise it is necessary that you do it consistently.  I have found that one of the obstacles to being consistent about exercising is injuries incurred while working out.  Sometimes we are so gung-ho about getting in shape, that we leap into exercising head first.  Although this is great as a motivator, it can lead to unnecessary injuries that can side line you for days, weeks or even months.

A few common practices that may lead to exercise related injury are: Using improper form while executing movements.  Pushing yourself too hard or lifting too much weight is another common way people hurt themselves while training.  The one I would like to offer some assistance with today is injury due to lack of properly warming up before going hard in the gym.

Warming up your body is essential to preventing injury to yourself while you are exercising. Here are a few reasons why you want to warm up:

  • a warmed muscle both contracts more forcefully and relaxes more quickly.
  • improves muscle elasticity, also reducing the risk of strains and pulls.
  • reduces the resistance to blood flow and lower stress on the heart.
  • increased Blood Temperature means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.
  • the range of motion around a joint is increased.
  • the warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy.

In essence, warming up not only helps to prevent injury, it enhances performance and allows you to get the most benefit from your exercise routine.

Here is a video of me demonstrating some dynamic warm up movements developed by fitness professional Loren Landaw.

If you have not been warming up before your workout, try this routine.  I am interested in hearing how this warm up effects your workout routine in general.  So leave me a post after you have tried it for a week or so.

muchpeaceluv,

Kazi- CPT, CMT

PS. Free Pre-Boot Camp begins April 20

www.mybodytemple.net
www.mybodyfitbootcamp.com
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