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Move Mountains Today

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This past weekend the Martin Luther King Jr. memorial in Washington D.C. was finally dedicated after an earthquake and then a hurricane wreaked havoc and delayed the much anticipated ceremony.

When President Obama spoke, he said:

“We are right to favor that slow but certain progress.”

True words on an auspicious day; a day where “freedom reigns” finally was shouted from the mountain tops.  And yet Obama also reminded that work is unfinished;  that were MLK there that day he would tell us that there will be setbacks; that we are human with human imperfections; and that we must continue to work toward a world that we ought to leave our to our children.

One step at a time.  One person at a time.  One right act at a time.

So I took a moment to imagine a world of equality where not only is the color of our skin irrelevant, but so too is our body image.  Then I imagined a world in which being strong and fit are second nature, and where healthy food is delicious, not to mention fully accessible to all.  Finally, I imagined tomatoes in the most hardened areas of poverty and meditation in the absolute busiest CEO office on the planet — in other words, I imagined health disparities based on income, race or gender to be abolished.

Slow but certain progress can get us there.  Especially if we each start with our own dream of health. Our own bodies, families, worksites and communities – a ripple in the pond.

What are you dreams?  What’s most important to you in terms of your health?  Think it over and in the meantime, take one step slower to healthy with this week’s exercise from Olga:

Observe as Olga attempts to move mountains! Just kidding, she’s using a wall for balance.

Instructions:

  • Standing close, place your hands on the wall at about the height of your waist, shoulder width apart.
  • Walk your feet back until your upper body is parallel to the floor.
  • Straighten your arms and press into the wall (as if you were going to move it forward).
  • Shift your weight to your left leg and slowly lift your right leg straight back to parallel.
  • Keep your hips even with the floor as well – avoid rotating out or twisting.
  • The idea is to work on balance while stretching the spine as long as you can, and pushing the wall away.
Opposing forces make us stronger!
Dream big, worry small, push through the setbacks and stay confident that what you do for health brings slow but certain progress.
See you on the PATH Ahead.

Beauty and Folly Are Old Companions

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So said Ben Franklin.  Aristotle hailed beauty as “the gift of God” while Socrates called it “a short-lived tyranny.”

On the mirror of a bathroom at the Ritual Coffee Shop in Des Moines, Iowa there rests a sign:

“Warning: Reflections in this mirror may be distorted by socially constructed ideas of beauty.”

Our photo expert friend, Karen Pike, often gets asked if she can make people look beautiful or young or skinny.  She responds with an old quote from a mentor, “Wait 10 years and you’ll love how you look in this photo.”  Indeed, when looking back at old photos we often say, “I wish I were that young, or that skinny, or had that much hair again!”  But when we think about how we felt about our image back when it was taken, even then we wanted to be better, brighter, and more wonderful; not at all appreciating the beauty in front of us. Continue reading “Beauty and Folly Are Old Companions”

Got Your Motor Running?

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Did you know…  The #1 favorite word of the day on the Merriam-Webster Dictionary website is, drum roll please…

Gumption.

Originally meaning intelligence or common sense, when combined with high levels of energy (English and Scottish), in the 1860’s we Yankees added ambition and tenacity to the definition.  By the 1900’s Gumption became synonymous, worldwide, with courage and a certain “get-up-and go” conviction.

Why has it gotten the most “likes” as the favorite word of the day? Continue reading “Got Your Motor Running?”

Big or Small, Save Them All

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“Is that weird that I want to touch your scar?”

“No way, go ahead, you can touch it.  It’s clearly not a boob anymore.  It’s the mark of a warrior, girlfriend!”

“Amen, sister.”  That it is.

The energy, and awe, that comes from such a mark is extraordinary.  I wanted, somehow by osmosis, a piece of that strength, that wherewithal, that grace.  I had to ask, if it were me could I do it?  With all we have to help us survive today?  Surely, right? But I have to wonder.

And to think, mere decades ago when someone had cancer people thought they might catch it like the flu.

Continue reading “Big or Small, Save Them All”

A Twist To Grow On

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“Yeah round ‘n around ‘n up ‘n down we go again.”  – Chubby Checker

A twist in real life can be furiously difficult.  We’ve seen a great deal of the unexpected these last few years in natural disasters.  Certainly the great measure of a person is how one endures such twists.  Our range of motion shrinks over time with age and isolation, both figuratively and literally.  Without good moves, the spine tightens up and a twist, which is inevitable (think about every time you have to back up in vehicle), becomes constrained.  Without resiliency, we get more rigid at heart, making an emotional twist unendurable.

Two solutions:

1)  Get on the move to lubricate that spine with some great stretches (see below for Olga’s favorite), and;

2)  Lubricate your soul with some re-framing when fate throws you for a loop… Continue reading “A Twist To Grow On”

Vacuuming the Stars

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That got your attention didn’t it?  It’s an entirely new spin on the expression, “the sky’s the limit.”

Reading through a recent story that suggested ways to burn more calories, I came across this typo.  The person meant to say “stairs” instead of stars but I liked the mistake, thought it was good for sharing a smile.

People were sharing ideas on what scientists call “Non-Exercise Activity Thermogenesis.”  Those are some big saucy words that spell NEAT and mean two things:

a)      You’re moving and getting oxygen to the brain but you don’t call it formal exercise

b)      You’re burning calories and you may not even realize it!

Ugh, my hamstrings are tight!

Continue reading “Vacuuming the Stars”

Stimulation, By Golly

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Research published this month in Cell Metabolism done by The Ohio State University suggest that stimulating environments turn stubborn, sticky white fat cells into readily available, easily burnable brown fat in mice.

If this is true for humans, basically they are saying, when you’re environment is full of options and quality social connections, chances are you’ll end up doing (or even playing) more and sitting less.  We kind of knew this intuitively but the study (plus a few others like it) proves that cumulative interacting all day long translates to a greater capacity to burn fuel.

Again, duh, right?

In my head I know I should not sit alone on my couch all isolated and blue.  But my heart, my chocolate craving and my buttocks all often disagree.  Besides, aren’t there all kinds of studies telling me I should “take time for myself?”  I should meditate, be one with the silence, get away from the rat race and so on.

Wellness: ever the world of mixed messages.  Or IS it?

“In every moment of our existence, we are in that field of all possibilities where we have access to an infinity of choices.”  – Deepak Chopra, endocrinologist and world thought leader on spirituality.

Because each person is unique, as is each moment in time, the world is full of unlimited possibilities – unlimited ways we might be well.  Hence the billions of strategies wellness people tout to try to help people change.

It’s all good and of course there’s the age old adage, “balance is key.”

There is only one option for applying balance and other strategies, however.  The choice we must make above all others, regardless of a wealth of information or strategic tips, is to decide to reach for that which makes us feel fully alive.

Taking time for yourself and meditation are important, quite simply, when you are flat out worn down.  Honestly, neither should take very long nor be at the expense of your sense of belonging, your connection to others.

Isolation and boredom are not part of our human nature.  Science has now shown us the ugly truth that our fat cells linger and congeal when we close ourselves off.  It’s like an old building whose doors have been shuttered – dust settles, air festers and decay ensues.

Being engaged in that which you truly enjoy while being around the excitement of others could be the best new diet plan yet!  Incidentally, similar research shows that good social environments also shrink tumors in mice.

Being fully alive, as a result of a good work and a good environment, opens the doors and windows of our creaky old house, lets the breeze flow through and invites the laughter of company, the joy of infinite possibilities into our world.  Isn’t that a form of taking care of yourself after all?

“Don’t ask what the world needs. Ask what makes you come alive, and go do it! Because what the world needs is people who have come alive.” – Howard Thurman (posted on the Project Happiness website)

A Televsion Revolution

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The Emmy’s were on last night and it came to our attention that there is a lot of great television being made.  The first rub is that the average adult watches between 3-5 hours a day (Bureau of Labor and Statistics quotes 2.7 hrs or half of our leisure time activities; The Nielsen Corporation quotes 4.7 hrs a day).  Insult to injury, often those hours of TV come after sitting all day at work or in a vehicle.

The second rub is that commercials make you want to eat, and not just anything, crazy stuff.  While watching college football last Saturday three of us were stopped mid conversation when Denny’s showed us their new “Mac ‘n Cheese Big Daddy Melt” (mac ‘n cheese-burger-on-potato bread sandwich singing the tune of 1690 calories, 99 grams of fat, and 2010 grams of sodium).  Our mouths gaped at the audacity.  With the current state of affairs in America’s waistline all we had to say was, “Seriously?”

Even consumers are saying, “Enough!” by demanding healthier products from companies.  Nielsen also says that people are cooking more, dining out less, and buying an increased amount of fresh food.  The “Farm to Table” and “Eat Local” movements are exploding across our landscapes.

So just imagine what would happen to the obesity epidemic if we could begin similar trends in exercise; if even one third of those TV watching hours were transferred to exercising and fast-forwarding through the crazy, other-worldly food ads.  We are going to watch TV, that’s clear.  Good TV deserves our attention and we are worthy of the joy it brings.  But I ask you…  Who says TV has to be watched sitting still?  In fact, more and more of us intuitively feel a need to be busy while watching (e.g. knitting, puzzles, scrapbooking, stretching, working, etc.).  We are a multitasking society, after all.  Here’s my dream as a result…

Let’s start a revolution.  Let’s turn our living rooms into places where lounging is ok but riding or strolling is even better, or where sitting on that exercise ball, or yoga-sizing and pilates-ing become all the rage as we soak up a Mad Men season premier.  Why can’t the treadmill live next to the big comfy chair, hmmm?  How about a stationary bike at least.  They’re quiet.

To begin the effort, no equipment necessary…  Here’s an exercise you can do with Olga that strengthens your quads (thighs) and shoulders while still giving you a front row seat to the NFL red zone or the new episode of Project Runway.  And it won’t mess with your decor.

  • With your arms at your sides, rest your back against a wall, feet shoulder width apart and about a foot out from the wall.
  • Slowly slide down the wall until your thighs are parallel to the floor.
  • Hold there while you lift your arms up and over head.  Bring your arms back down and then back up over head for a total of 10 reps.
  • Then slide back up to standing, pause for 30 seconds and repeat.  Repeat 4 times.
  • To make it harder, hold small dumbbells or soup cans in your hands.

Send us pictures of your updated, exercise enticing rooms when you get a chance.  Tell us which shows make you the most excited to move, as well.

See you on the PATH Ahead.

Results YOU Treasure

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People often ask us, “What kind of health coaching do you offer?”  We tell them, “Intrinsic Coaching,” and then we get, “What does ‘being more intrinsic’ mean, especially when it comes to personal wellbeing?”

Definition:  Intrinsic = from Medieval Latin meaning “inward.”  The American Heritage Dictionary definition: “of or relating to the essential nature of a thing.”  Synonyms:  native, innate, natural, true, real.

We health educators have spent the better part of the past several decades telling people how they “should” live to add years to their lives.  Though the messages have been helpful and even life changing for some, most struggle to meet the global (systemic) public health standards we’ve set.

We have pitched strategy after strategy at the public often failing to remember the full person in the word public.  A strategy is only as good as a person’s desire to use it.

What we are now realizing, with a great V-8 slap of the forehead, is that the “personal desire” aspect is the key to the kingdom — the essential nature of a person.  Uncovering that nature is what Intrinsic Coaching helps people (the public, one person at a time) achieve.

The funny thing is, once you start to look for the intrinsic, you begin to see it everywhere.  In talking about sales in his blog, our friend Bob Burg went right to that target and summed up the intrinsic perfectly:

“The saying is old. The saying is also true.

Each and every year, millions of 1⁄4-inch drill bits are sold, yet nobody buying any one of these 1⁄4-inch drill bits actually wants a 1⁄4-inch drill bit.

Then, why do they buy them? Because they want a 1⁄4-inch hole!

What’s my point, and what does this have to do with influence and persuasion?

People do things/buy things, not for the thing itself, but for the benefit that doing/buying the thing brings them.

What makes this challenging is that those reasons are not always obvious. And, without knowing what they are, the chances of their taking the desired action are considerably lower.

The key is to find out by asking the right questions. In sales, not everyone has the same buying motivation. Some base their decision on price, others on quality, and still others on style or convenience. Your job is to find out in order to help them get the 1⁄4-inch hole they want.

It is the same outside of sales; people act upon their own reasons, which are often different from ours. In order to influence, you must know what their 1⁄4-inch hole is. Not yours; theirs!”

Even Dale Carnegie knew the intrinsic was the key to reaching people:

“The royal road to a man’s heart is to talk to him about the things he treasures most.”

(sorry for the gender bias here, but you get the point)

By way of example, last week we heard the story of our friend who quit smoking because the most important thing to him, what he treasures, is his grandchildren.  He decided it’s time to take them on trips to places like Washington DC but his smoking addiction and travel don’t mix.  After four decades and a hundred strategies (or drill bits) later, he quietly quit cold turkey, affirming that his grandchildren rule and smoking is now finally and utterly inconvenient.

The intrinsic defined:  native, natural, true, real, essential…  Treasured.

In short, the intrinsic is the inner result you truly want – the ¼ inch hole.

So…  Are we clear?  What matters most to you that helps you live your best life?  Let me know, on the PATH Ahead.

Thighs, Hips, and New Directions

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After an emotional spring and summer, with all the devastating weather, and the Fall bringing the heart rendering but hopeful rebuilding of lives, including this weekend’s powerful remembrance of 9/11, I thought we’d look at starting anew… Refresh our minds and bodies for an exciting new season.

Olga is practicing a chair lunge that gets the circulation moving back to the brain, opens up the stress held in the hips and keeps the thigh strong.  She can do this anytime of day and even while reading, talking on a conference call, or just plain contemplating her next move.

Instructions follow but before you jump into it, below I’ve provided some inspirational lyric for you to focus on as you stretch and strengthen, and move in that new direction.  Be sure to scroll down and enjoy!

Olga’s Office-Yoga Chair Lunge:

  • Power-up your thigh while stretching your hips and practicing balance.

    Kneel next to the back leg of your chair (be sure your chair is strudy and fixed – breaks on wheels if needed).

  • Extend your right leg (the leg closest to the chair) back (for added balance, do this close enough to a wall that you can extend your back foot to the wall).
  • Bring your left knee up and place your foot in front of you so your thigh is parallel to the floor and your shin is perpendicular – thereby making a 90 degree or right angle.
  • Keep your back straight and chest and eyes forward.
  • For added stretch, sink your hips toward the floor.
  • Hold for 30 seconds and then switch sides.
  • Work up to 45 seconds over time and repeat 2-3 times.

Be Inspired… Open a New Window:

Open a new window, Open a new door.

The [person] you ought to be is three dimensional,
Soaking up life down to your toes,
If ever they say you’re slightly unconventional,
Just put your thumb up to your nose,
And show ’em how to dance to a new rhythm,
Whistle a new song,
Toast with a new vintage,
The fizz doesn’t fizz too long.
There’s only one way to make the bubbles stay,
Simply travel a new high way,
Dance to a new rhythm,

This photo came in a chain email - we'd love to credit it if anyone can help identify the source.

Open a new window ev’ry day!

You’ll be smiling the same young smile
You’re smiling now…

If you wake up ev’ry mornin’
And you pull aside the shutter,
And you promise me that these’ll be
The first words that you utter
Open a new window,
Open a new door,
Travel a new highway,
That’s never been tried before;

Open a new window ev’ry day!

-From the 1966 hit musical comedy Mame; lyrics by Jerry Herman.

See you on the promising Fall PATH Ahead…