What Is Your Vision for 2011?

“Without a clear vision, every road seems like a destination” ~ David Winston.

 HAPPY NEW YEAR!

The month of January is the first month of the New Year and for this reason is associated with “new beginnings”. After all, the month of January is named after the Roman god Janus, who himself was the god of new beginnings. So as we start out 2011 and begin to wipe the 2010 slate clean and start anew, the one thing that must be stressed is the need to have a clear vision in mind before you set your goals or resolutions for the year.

If your desire is to get a new job, focus on what that job is, begin to network now so that you have people in your resource pool that can help to identify potential jobs for you and act as an advocate. Find mentors or advisors, people who can help to determine what your areas of strengths or weaknesses are so that you can improve yourself and be prepared for that next opportunity.

If your desire is to go back to school, know what skill sets you will need to learn so that you can be an effective student. Likewise, if your desire is to get healthy and fit, enlist the help of someone like a Personal Trainer, Fitness Instructor or Dietian who can help you. But first and foremost, have a goal in mind so that you are not wandering aimlessly and lose your way along the journey. This is one of the main reasons why people don’t stick to their goals; they didn’t have a clear vision from the start. So think about your vision, consider the question “What does success look like to you?” and begin to design a step by step plan of attack to execute that vision. This month, we’ll devote all of our Fitness Tips to making certain that you know how to set SMART goals and how to make them even SMARTER. So what is your vision? It’s now time to transform it into a reality. Are you ready? Let’s GO!

Water, Water Everywhere But How Much of It Do I Drink?

Nowadays water is plentiful. If you can't get it from a faucet, fountain or a natural body of water, you can definitely buy it. But why is water necessary in the first place? It has a critical value as far as our body is concerned. Just as a 70% of the earth is comprised of water, about 60% of our bodies are also made up of water. Water is a natural detoxifier removing toxins from our bodies that could harm us or deteriorate our health if allowed to remain and build up. Water carries vitamins and nutrients through our body via the bloodstream to ensure that our muscles, tissues and organs are properly hydrated in order to maintain maximum functionality. As a result of hydration, water also allows our skin and eyes to glow and our hair to shine. Water is important in every aspect of our being, without it dehydration sets in which could lead to energy loss, organ shut down and in extreme cases, as in diseases like Cholera, death. Over the years research has provided us with so many rules about daily water consumption that it's hard to keep up. There are many factors involved that can determine your personal water intake: where you live, climate, overall health, physical activity, height, weight, age etc. So what are some general guidelines to follow for daily consumption?

 The recommended daily fluid intake is 8 - 8oz glasses of fluid. This could be water, coffee, tea, juices, soda etc. For more specific recommendations that are tailored to you specifically, consult your physician or a Registered Dietitian/Licensed Nutritionist. Although beverages such as wine, beer and soda contain water, it's best to go to the actual source and drink the water itself, making it your beverage of choice. Water contains no calories, no fat or sugars, it's readily available and it's relatively inexpensive.  Below are good indicators to help you know if you are consuming enough beverages, more specifically water:


• You should rarely feel thirsty - a general rule is that if you're thirsty you're already feeling the effects of dehydration
• In addition, your urine should be as clear as possible. If it is a bright yellow with a strong odor, chances are that you need to consume more water. As a side note, some vitamins and medication can produce bright yellow urine, but once those items have passed through your body, the urine should also return to clear with a tint of yellow.


Here are some easy ways to keep water as a major part of your lifestyle:
• Drink a glass of water with each meal and between each meal.
• Hydrate before, during and after exercise.
• Substitute sparkling water for alcoholic drinks at social gatherings, pour it in a fun glass and garnish it to make it more festive

Tomorrow Is Another Day to Begin Anew -

“Forgiveness is the key to action and freedom...” ~ Hannah Arendt

We all know about what it means to forgive others with respect to moving forward with our lives in a positive manner. But what about forgiving ourselves? Sometime forgiveness of self is the most difficult lesson to learn and one of the hardest things to do. We've heard the phrase many times that we are often our own worst critic. We're harder on ourselves because of the expectations that we have set. If for whatever reason we don't amount to those expectations we beat ourselves up, and in many cases, this can get in the way of us meeting our ultimate goals.

When offering recommendations and tips for achieving fitness goals, an item that is consistently on my top 10 list is to "Be gentle with yourself".  If you miss a time in your workouts or if you fall off the "clean eating" wagon, that's okay, re-start your program and get back into it. The most important thing is to not bash yourself with self-deprecating thoughts like "I'm so stupid, I'm such a failure, I can never seem to do this etc…" Remember, we become our reality as our thoughts dictate our actions. So forgive yourself for falling off and say that tomorrow is a new day. Start anew. But this time around, evaluate how, where, when and why you fell off your program to begin with; learn from those experiences and move on to a better and newly improved YOU!

An Apple A Day Keeps the Doctor Away

You’ve heard the saying: “An apple a day keeps the doctor away”. Well, throw in physical activity and sleep with that apple and you’ve got a winning combination. Although the findings are not exactly new to those in the Health and Wellness fields, it’s great to know that we remain on the right track in advising the public on the overall health benefits of fitness besides just the desired goal of “weight loss”. Time and again, research continues to show that regular exercise, rest and a proper diet strengthen the immune system and stave off illnesses such as the common cold and flu. In many cases, if illness does occur, the duration time is shortened and the symptoms are much less severe than those who don’t live a healthy lifestyle. So give your doctor a break this season by staying well. ;-)


Highlights to the most recent study:
 • The average adult can expect to catch a cold 2-4 times a year while the average child can expect to catch a cold 6 – 10 times each year.


• On November 1st, the British Journal of Sports Medicine posted results of a recent study that followed 1000 women and men from ages 18 to 85 over a 12 week period during the fall and winter of 2008. The researchers tracked the number of upper respiratory tract infections suffered by the participants as well as their physical activity, dietary habits, levels of stress and overall lifestyle.

•  The researchers noted that those who exercised at least 5 times a week experienced colds up to 46% less than those who either didn’t exercise or worked out only once a week.
• The researchers also tracked that for those who exercised frequently and did catch colds, the duration of their colds was actually 41% lower than those who did not exercise
• In addition to a shorter duration, the symptoms experienced were 32% - 41% less severe than for those who were sedentary.

Check out the full article for more information on this research.

MOTIVATIONAL MONDAY - Defeat Doesn't Exist In The Minds of Winners

"We are not interested in the possibilities of defeat; they do not exist." ~ Queen Victoria.

When faced with challenges and new adventures, many times we focus on the "What ifs?" The problem with the “what if factor” is that it creates worries and images of defeat before we've even begun. I remember the first time I took YOGA some of the postures were a little difficult for me to get into or hold. Thoughts ran through my head like “Is someone looking at me struggle?” or “This is so difficult I’ll never be able to do this correctly.” Fortunately the instructor noticed my “discomfort” and coached me to focus on my breath only and to not focus on the external influences like what other people thought of me in the class. All of these concerns - external concerns - created a sort of worry movie in my head which kept me from performing well. When I began to shift my thinking to what success looked like in my head, my thoughts then moved to how I could take the appropriate steps to get to that level. Eventually, not only did I master the postures, but I can now teach them to others.

So think about this today, what could you achieve if the possibilities of defeat did not exist? What does success look like to you? Focus on the image of success as an end-point and move toward that. You'll soon see that the images of failure and defeat are mere illusions that will soon fade away.

Body Beautiful Playlist – Week of November 3rd, 2010

It’s PLAYLIST WEDNESDAY!  Wow, the week goes by so fast.  It’s time to lift your hands & get your praise on while getting your workout on. Having taught Gospel Aerobics I know how motivating it can be to have music that speaks to your heart & spirit. So this week we’re going Christian/Gospel. From rock to hip-hop & traditional gospel we’ve got a blend of sounds to help you praise GOD while you work it out.  Enjoy!    ;-)

Body Beautiful Playlist – Week of November 3rd, 2010

Christian / Gospel

1. Looking For You – Kirk Franklin
2. I Am Not Forgotten – Israel & The New Breed
3. Back II Eden – Donald Lawrence
4. Keys To The Kingdom – Group 1 Crew (song not on playlist.com)  listen here:   http://p.rhap.com/Tra.22856217
5. So Amazing - Tye Tribbett & G.A.
6. You Don’t Know – Kiki Sheard
7. How Great Is Our GOD – Chris Tomlin
8. Friend of GOD – Israel & The New Breed
9. Glorious – Martha Munizzi
10. The Presence of The Lord is Here – Byron Cage
11. Revelation Song – Phillips, Craig & Dean
12. And Again I Say Rejoice – Israel Houghton

Body Beautiful Playlist – Week of October 27th, 2010 - "Studio 54 – Disco Nights"

Hey friends!  It’s the middle of the week so you know what that means.  It’s Playlist Wednesday!  We’re bringing back the night lights & the boogie & taking it back to the 70’s with Disco Nights.  Remember Farrah Fawcett winged bangs, afros, platform shoes, Halston dresses and leisure suits? Studio 54 is in full force with this playlist. So get ready to download & shake your groove thang while working it out!  ;-)

Body Beautiful Playlist – Week of October 27th, 2010

Studio 54 – Disco Nights

1. Boogie Wonderland – Earth, Wind & Fire
2. Stayin’ Alive – The BeeGees
3. Upside Down – Diana Ross
4. You Make Me Feel Mighty Real – Sylvester
5. There But for the Grace of God – Machine
6. Hot Shot – Karen Young
7. Disco Inferno – Trammps
8. Le Freak – Chic
9. Born 2 Be Alive – Patrick Hernandez
10. Funkytown – Lipps Inc.
11. BONUS TRACK: Car Wash – Rose Royce

 

Body Beautiful Playlist – Week of October 20th, 2010

It’s PLAYLIST WEDNESDAY and we had a great time putting this one together.  This week "we’re gettin’ down & goin’ to town" with a little Boot Scootin’ Boogie.  This playlist was inspired by Body Beautiful friend Jen Vasek who gets her workout on to the tunes of Tim McGraw & Brooks & Dunn.  This is also for one of my students who, according to her pedometer, travels roughly 5 miles during her country line dancing class. What a workout!  We’ve got a mix of tempos for you listed here to help keep you motivated during your workout or, just download the songs and add to your playlist for general listening fun.  Check it out and enjoy!   ;-)

Body Beautiful Playlist – Week of October 20th, 2010

1. Jason Aldean – She’s Country
2. Jessica Harp – Boy Like Me
3. The Shake – Neal McCoy
4. Sugarland – Stuck Like Glue
5. I Like It I Love It – Tim McGraw
6. Martina McBride – Wrong Baby Wrong Baby
7. Boot Scootin’ Boogie – Brooks & Dunn
8. She Thinks My Tractor’s Sexy – Kenny Chesney
9. Undo It – Carrie Underwood
10. Best Days of Your Life – Kellie Pickler
11. All Summer Long – Kid Rock
12. * BONUS: Reba McEntire – Pink Guitar http://iLike.com/s/9dUUR

 

Body Beautiful Playlist – Week of October 13th, 2010

Hey, hey, hey Body Beautiful friends!  Another week has passed and another playlist is in full effect.  It’s PLAYLIST WEDNESDAY and this week we’re giving the ladies their proper due! Today’s theme: “Hip-Hop Divas”. Within this list are ladies who paved the way for many in the genre by standing strong, going bold & being fearless in their craft without over sexualizing themselves while delivering songs of empowerment to cool beats that we can groove to. Because of their music styles, and their personal strength, these ladies have become more than just pop trends and fads; they have become sustainable figures whose music will last.  Check it out & enjoy. Heads up! Next week we’re going Country. ;-)

Body Beautiful Playlist – Week of October 13th, 2010

Hip Hop Divas

1. Queen Latifah & Moni Love – Ladies First
2. Eve – Tambourine
3. Salt n Pepa –Push It
4. Mc Lyte – Paper Thin
5. Lauryn Hill – That Thing
6. Moni Love - Moni In the Middle
7. Queen Latifah – U.N.I.T.Y.
8. Roxanne Shante – Def Fresh Crew f/ Biz Markie
9. *Queen YoNasDa – Your Hood f/ Cappadonna (track available on itunes)
10. Missy Elliott – Get UR Freak On f/ Nelly Furtado
11. Bonus Track: Lauryn Hill – Everything is Everything

 

 

Body Beautiful Playlist – Week of September 22, 2010

Get the big hair, neon brights & hammer pants ready! It’s PLAYLIST WEDNESDAY 80’s style!  This was another tough task to narrow the songs down to only 10, we actually added a bonus track to make it 11.  Do you have favorites from the 80’s?  Help us out and give us some of your favorite picks.  What are 5 -10 songs that keep you energized and movin' and groovin'?

“Heads up” since September is national YOGA month, next week we’re choosing our top 10 yoga tunes.  Great for meditation, relaxation & restoration!

Body Beautiful Playlist – Week of September 22, 2010

1. Beat It – Micheal Jackson
2. Thriller – Micheal Jackson
3. I love Rock & Roll – Joan Jett & The Black Hearts
4. Flashdance (What A Feeling) – Irene Cara
5. Walk This Way – Run DMC & Aerosmith
6. 8675309 – Tommy Tutone
7. Turn This Mutha Out – MC Hammer
8. The Reflex – Duran Duran
9. Express Yourself - Madonna
10. It’s Tricky – Run DMC
11. *Karma Chameleon – Culture Club

Out With the Old, In With the New - Knowing When It's Time to Buy New Workout Shoes

Today’s cardio-kickbox class was unlike any other day. My DJ had just given me a brand new cd that he’d created especially for my class; I was already fired up and ready to get folks moving. So I pop in the music, start the class and kick it into high-gear. We’re kicking, jabbing, jacking, and striking to the beats; oh the energy was high tonight. But for some reason I kept getting distracted. My shoes, even though I was wearing thicker socks, felt loose. I looked down several times to check if my laces had come undone, but whenever I looked down expecting to see the laces untied, they weren’t. So at one point, I finally bent down and re-tied my laces tighter than what they already were. It was at that point that I really paid attention and realized that it’s time for a new pair of shoes. Yes, even though I know the rules, like many others I also get “comfortable” with my favourite pair of sneakers. Even though I have other pairs that I rotate out to help minimize the wear and tear, my white,-now beige- shoes with the pink and black trim are still my favourites. But because I do know the rules and the tell tale signs of a worn out shoe, I know that it’s time to give them up. Why you ask? They’re already broken in, aren’t shoes supposed to be comfortable? Yes, shoes are supposed to be comfortable, but not worn out.



For the same reason that we need to change the tires on our cars and have them rotated periodically, we should also change our workout shoes. The purpose: to protect the body from injury and to increase performance in activity. Think of your workout shoes as the tires for your body. The difference between good tread and worn tread on tires can be best judged on the road during slippery weather conditions. I once had a friend tell me that he’d just bought new tires for his car, the old tires weren’t really old enough to be changed, but for him, the tread made the difference between driving 90mph and 110mph on the road. With the better tread, he was able to get more traction and ultimately better performance. Many car manufacturers will tell you that if you want to save on gas, make certain that the air pressure in the tires is adequate. Yet again, it’s about safety and performance. When thinking of fitness equipment, most people will consider, apparatus for strength training, a fitness DVD, music to inspire during workouts, and workout attire. But most will not even consider their footwear. For any activity that requires you to use your feet, which is just about everything, special consideration should be taken to make certain that they are protected.


Worn out shoes can lead to increased injuries to the body since the shoes begin to lose their stability, support and shock absorbency abilities. Over time, this lack of support begins to stress the lower body setting it up for injuries along the way. In my years of training and teaching, I’ve had many people tell me that after a workout, their back hurts, or their legs hurt or that the front of their legs are experiencing pain (shin splints). The first thing that I do is to look down at their feet to see what they’re wearing. If the shoes look “seasoned” I’ll ask when the shoes were purchased and in almost every case, the time to buy a new pair of shoes had been long overdue. In those cases, I’ll give a couple of stretches for them to do and then recommend that they buy another pair. In EVERY case where that recommendation was given, the person has come back to me to say, “WOW, these shoes feel great and I don’t have the pains anymore. I never would have thought to buy a new pair”


So what are signs that your shoes need replacing?


• Runners: it’s recommended that you replace your shoes every 300-500 miles or every 6 months whichever comes sooner
   o If you log 25 miles/week – replace every 3 – 4 months
• Expiration Date: On your next shoe purchase, take a marker and write down the purchase date on the inside of the shoe, I usually put it on the tag. This will help you keep track of your shoe purchase dates without having to rely on memory.
• Leaning Shoe Test: Place your shoes on a table and look at them from behind, if they’re leaning to the sides… it’s time
• Examine the tread of the shoe, if it’s worn, you need new shoes.
• Twist the shoe, the midsole is what helps to provide stability and cushion, if it’s worn; chances are that the shoes have reached their limit. If the shoe twists easily, this is a huge sign that you need a new pair
• The body NEVER lies! Pay attention to what you’re feeling, are you noticing tightness, increased muscle fatigue, shin splints, pains in the lower back? It may be time.
• Save your shoes, rotate them! If your finances allow, buy 2 pairs of shoes to rotate out.



This was also the topic of our Body Beautiful Question of the week last week and here’s what some of our Facebook friends had to say:
Kristal Turner-Childs: Every 4-6 months and I buy two pair because I don't like wearing the same workout shoes every day.
Kimberly Zahour:  I buy two pairs also! It's better to alternate and let the shoes completely dry out to extend the life of your shoes. 6 to 9 months would probably be good if you only wear them for workouts but I have to admit I'm over that mark.
Sydney Molare':  never thought about it...just when they wear out
Joy Kagendo:  Every 3 to 6 months. I feel like the soles get worn out pretty fast and I'm not willing to compromise my feet. If you put in an equivalent or 500 miles in your shoes you should replace them regardless of how new they look

Body Beautiful Playlist – Week of September 8th, 2010

Hey Body Beautiful friends, it’s PLAYLIST WEDNESDAY again! Below we’re listing our Top 10 songs for THIS week that keep us motivated during our workouts. We’re back to mixing it up again with a little help from some of our friends. Heads up!!! Next week we’re going LATIN, so get your tunes ready!

Boom Boom Pow – Black Eyed Peas
Bad Romance – Lady Gaga
Get into the Groove – Madonna
Last Night a DJ Saved My Life – Indeep
Chuck Baby – Chuck Brown
Can’t Touch This – MC Hammer
Low – Flo Rida w/ T-Pain
Just Fine – Mary J. Blige
Fighter – Christina Aguilera
Lean on Me – Kirk Franklin (good for cooldown/stretch)

September is National Childhood Obesity Awareness Month

"One of the greatest responsibilities we have as a Nation is to safeguard the health and well-being of our children. "  ~ President Barack Obama

This year, President Obama has declared September National Childhood Obesity Awareness Month, encouraging all Americans to take action by learning about and engaging in activities that promote health eating and greater physical activity for American children.

 For more information, check out the press release: Presidential Proclamation--National Childhood Obesity Awareness Month

Farmer's Markets at Your Fingertips - new search engine makes finding Famer's Markets easier!

Woo Hoo! I am SO excited about this new tool! Not often do government search engines interest me, typically, while the intent is good, they somehow miss the mark on what is truly needed and become more cumbersome than helpful. But this one is a definite winner. There’s been a lot of talk as of late, especially with the help of First Lady Michelle Obama and her Let’s Move campaign encouraging people to support local farmers by shopping at Farmer’s Markets. Many people have been taking up the banner and doing so, but for as many who have changed their shopping patterns to incorporate Farmer’s Markets, there are many who would like to but can’t because they just don’t know where or how to find one in their area. Well, the USDA’s Agricultural Marketing Service has recently launched a new search engine to help consumers find local Farmer’s Markets in their listing more than 6,100 markets. A 2010 count showed that there are 6,132 listed Farmer’s Markets in the US. I wish this had been introduced earlier in the summer when many Farmer’s Markets started, but at least we have it now and can use it going forward. I’ve checked out the search engine and it’s pretty simple to use. You can search by state, city, county, and zip code.




According to the Let’s Move blog, “The search engine is a great tool for local growers and sellers, as market managers can provide the public with important information like hours of operations, acceptable forms of payment, or programs supported. Consumers can use the tool to become more informed shoppers by searching for locations, product availability and payment options”



What’s even more exciting is that this search engine does not limit itself to the 48 continental states, but includes ALL states and US territories. Curious to see how far reaching this search engine was, I checked for markets in Guam and Palau and there are no markets listed. But then again, everything there is so fresh there probably isn’t a need for Farmer’s Markets as we’re used to here on the mainland. That said, there are 4 listed in the US Virgin Islands. They’ve also included a feature to let you know what forms of payment are accepted and for those on fixed incomes, which programs are accepted such as the Women, Infants and Children (WIC) or the Supplemental Nutrition Assistance Program (SNAP). Talking about making fresh food accessible to everyone. This is definitely a move in the right direction!


Check it out!

US Department of Agriculture Agricultural Marketing Service:
http://apps.ams.usda.gov/FarmersMarkets/Default.aspx

This Month It's Time to Celebrate You!

Although the shortest month of the year, February is a month that packs a punch and leaves a lasting memory that is carried out through the year. February is the month of Superbowl Championships, Presidential Birthdays, Black History, Heart Health, and Body Image Awareness and of course, Love and Romance. But it’s these themes, although highlighted now, that must be practiced and continuously carried out all year long.

February is the month to get back to basics and re-discover you. If the Groundhog’s prognostication is correct as those in the Mid-Atlantic States can attest, we have 6 more weeks of winter and that means 6 more weeks to go internal and work on you. Take this time to honour you and to celebrate who you are so that when the warmth of spring arrives, you too will be able to display your natural inner and outer beauty just as the budding flowers outdoors.

This month focus on:
• Building strong relationships, not just with others, but with yourself as well
• Doing something fun, off the wall and totally out of your character
• Learning a new fact
• Trying out a new heart healthy recipe
• Saying I love you, not only to others, but to yourself every morning, every afternoon, every evening and the hours in between.

This is your time. Embrace it and Celebrate YOU!

Running outdoors? Play it safe!!!

I read the attached article today and thought how timely! Just the other evening I was having dinner outdoors with a friend of mine, and at 9:00pm, we were remarking at how many night time runners there were.

To top it off, so many solo female runners, with i-pods nonetheless! During the hot summer months, the coolest part of the day is either in the morning or in the evening, but as the days get shorter, these times are also the darkest part of the day. Too often exercisers are so focused on the purpose, getting the workout in, that they forget about the safety precautions. I often advise my clients, and especially stress to the female clients, the importance of safety when working out outdoors. The same precautionary measures that you would take as woman walking alone at night or in secluded areas are the same measures that should be taken ESPECIALLY when you're working out. Why? Because potential attackers know that you are distracted and that distraction serves as a great opportunity for them to pounce! I echo the same sentiments as the Run Shoe Store owner in the article who says that your mind needs to be on EVERYTHING. Yes, it's great to listen to music and have that motivate you while running, but save the i-pod/i-touch for the treadmill. My rule of thumb, if you can't hear that squirrel scurrying up the tree, then you can't hear some one sneaking up behind you. PAY ATTENTION!

Consideration should also be taken in to what is worn for outdoor activity, from wearing clothing with reflective strips for running at night, down to the eyewear worn in the day. I have a great pair of wrap-around sunglasses that I use for running, although stylish, they allow me to see everything. No blind spots mean that I'm less surprised about whom or what enters my "space".

Extra tips that I give to my clients:

•Use the buddy system: it's been said many times "there's safety in numbers"
•Stay away from secluded areas and run in well-lit areas
•If you can, opt for the street rather than the sidewalk
•Don't talk on your phone and no texting (yes I’ve seen this, people running AND texting), it has the same effect to a would-be attacker as an i-pod i.e. distraction

Awareness is key! There’s no need to stay indoors, get out there, but stay aware and safe!

Here's a great article written by Jenice Armstrong of the Philadelphia Daily News highlighting the importance of safety while running outdoors...

http://www.philly.com/philly/phillywomen/20090820_Jenice_Armstrong__Staying_safe_on_the_run.html?referrer=facebook