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From Excuses to Magic Bullet

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This is International excuses week. Just kidding. We feel plagued by the notion of “excuses” these days so we’re going to explore the world’s greatest “No Excuses – Just Do it” magic bullet fitness program. If you can’t afford formal exercise classes or facilities. If you are traveling. If you live in a tough place to be active. If it’s always dark and stormy when you finally have time to exercise. If you simply can’t figure out where to begin… There are five minimum basics we encourage…

These are the big five:

  • Pushups
  • Lunges
  • One Ab move
  • One Low Back move
  • And… Walking

Walk (or the like) every day. Do any of the others listed above every other day.

This is the best free exercise program on the planet. It’s centuries old. It pre-dates dumbells or treadmills, sweaty golden-glove gyms or airy country clubs. The current popular video training series, P90X, costs somewhere around $100. A gym membership is minimum $240 a year ($20/month) and that is usually a bare-bones deal.

The question is, “what’s your goal?” If you’re looking for the thing you can do today for free, in a short period of time, fewest barriers, I’ve said it.

Caveat: One potential barrier is safety. Today, for example, I decided to “trek” from my hotel to downtown Colorado Springs for a self-paced walking tour. The tour of historic archtecture was wonderful. The trek there was a little precarious. A young dude (I’m in cowboy country so, even though I’m not a teenager, I can say dude) actually asked me out as I briefly walked alongside him asking for directions. I passed him on a high-traffic, sidewalk challenged road. He was harmless, but you never know. Plan your routes carefully and, when in doubt, there’s always marching in place while watching a rivoting movie or listening to music.

Here’s the deal… If your legs can take you there, you can walk any time, almost any place as long as your safety is fully actualized. If that has to mean walking in place, so be it. If you have the luxury to move outside the confines of your abode, by golly, get it going on! Fresh air, greener, and sunshine all breed happiness. Just think of the urban, cash strapped, single parent. If you are not her/him, GET outside and go! If you are her/him, we’d like to say, you are amazing – march on.

Anyone who moves in today’s society deserves serious at-ah-boys/girls. Anyone who moves in spite of difficult environmental circumstances we face, is my hero. Let’s ban together and pledge to make our world safer, smarter, and more automatic when it comes to walking, stretching, strengthening and caring… For all generations, and especially for the generations to come.

Tips for Maintaining Energy Throughout the Day

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Asleep at the wheelLast Friday’s blog was supposed to be about energizing foods, but I didn’t have the energy to write it!  It was one of those weeks. Work was crazy busy, my husband was out of town for a couple days, and my 13 year-old daughter first had (minor) hand surgery followed by an awful 4-day stomach bug ….Ah, the joys of a working mom!

In the midst of the chaos, I fell into my old pattern of relying on caffeine and sugar to propel me through the day’s and night’s demands. And while my “drugs of choice” did give me the immediate energy boost I was looking for, the spike was quickly followed by a blood sugar crash leaving me with a slight headache, nauseous stomach and a craving for more caffeine and sugar. And so the cycle went.

Fast forward, it’s a new week. Work feels manageable at 8:00 a.m. Monday.  The sun is shining. My daughter’s hand and GI-tract are on the mend. Before things start to unravel, these quick reminders are as much for me as for any of you readers!

Simple Tips for Maintaining Energy Throughout the Day

  1. Choose foods that keep your blood sugar on an even keel (high quality, nutrient dense complex carbs like whole grains and fresh fruits and vegetables)
  2. Avoid foods that cause your blood sugar to spike and crash (sugar, simple carbs, caffeine)
  3. Include a variety of foods in each meal or snack. You’ll get immediate energy from carbs and a slow, steady supply of energy from lean proteins and healthy fats.
  4. Don’t skip a meal, especially breakfast. Eat more frequent, smaller meals interspersed with healthy snacks.
  5. Drink plenty of water. One of the first effects of dehydration is fatigue. If you are feeling sluggish, head to the water cooler before the coffee pot
  6. Move. If you don’t have time for a full workout, that’s ok. Take a 10 minute walk around the block. Stretch at your desk. Take the stairs. Park further from the entrance. Etc. Etc. Just move.

I am off to make some oatmeal and will forgo my 2nd cup of joe for a tall, cold glass of H2O….Here’s to a great week!

p.s. If you are interested in reading more, here’s a helpful article from WebMd on fatigue fighting foods.

Small Wins add up to BIG Success!

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We’re here at the American Journal of Health Promotion’s annual conference getting recharged by friends, peers, and thought leaders in worksite wellness.  The word on the street here confirms what we say time and again:

Build energy and vitality in “small wins.”

On my way here I had a small win worth sharing.

To get from one gate to another I had to trek down a long terminal and then take not one but two buses.  The second bus was hot and crowded and the ride was super bumpy.  Standing wedged between smelly, burly dude and seated frail elderly lady who I trying desperately not to bump, I swayed from the hold-on-for-dear-life trapeze of a “safety” bar.  I was brewing up some serious cranky so I hung my head and sighed.  When I lifted back up a tad to be sure I was still in a bad comedy, I locked eyes with a tiny little girl who had an equally resigned demeanor, her hair bow drooping wistfully.

Before I could muster pity for her, a small miracle occurred…  She smiled at me.

I am not a kid person, especially when traveling.  Grumpy as I was, though, my reflexes made me smile back, a big toothy grin.  Satisfied, she looked away and straightened her bow.  That was that.

Somehow, her wee face with its tiny mock solidarity patched up my energy drain; and I mean it was skip-in-my-step curative.  All of a sudden, not bumping into poor, tired lady next to me became a piece of cake.  It’s almost as if my little pal had said, “shh, pass it on.” In that moment, if she could smile, so could I.

Small smile, small win, pass it on.  It was a powerful boost when I thought my tank was near empty.

When we say, “other people matter,” it doesn’t have to take a lot of effort dig up results.  Be open to it and then savor the moments that can unlock new energy stores, however small.   Because, if you’re open to it, just when you need it most, inevitably out it pops.

How can you build energy in your day?  Well, a smile doesn’t hurt – ye olde “fake it ‘til ya make it” option.  Why not also try a couple of other ideas here:

  • Tell someone you appreciate them (and why).
  • Use your strengths in new ways – explore your creativity.
  • Stretch your comfort zone a bit by trying something different.
  • Choose to see the brighter side – no matter how far off.

You can also do a few quick activities to bring oxygen to your brain so you’ll be more interested in the above ideas:

  • Stand up every time you are on the phone (our friend Dr. Dee Edington gave us this idea).
  • Do a lunge or squat every time you “send” an email.
  • Every time you get up to go to the restroom, reach your arms overhead and bend to one side, then the other.
  • Find a set of stairs and go up and down a couple of times a day, for no reason.
  • When a meeting ends, walk around your building (inside or out).
  • Better yet…  Walk over to a like-minded friend’s desk and do one of the above together!

We’re talkin’ small steps to get your brain oxygenated or your heart and lungs pumping a little extra, along with small steps to liven your spirit.  Small wins add up.

In most cases, it all begins with a wee smile and the innate optimism to pass it on.

See you on the PATH Ahead!

“Start Your Day Right” Revolution!

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Wake up! A revolution begins today in New Hampshire!

Hundreds of New Hampshire school employees have just begun a virtual walk through history along the battle routes of George Washington’s troops.  That’s right, they’re going back in time to the American Revolution.

So if you think you’re out there trying to move more, eat better, and de-stress all on your own, think again.  There are 25,000 PATH people in hundreds of different worksites across the country all on a journey to start every day on the right foot when it comes to healthy living.

Here are a few great reasons to start your day with exercise in the morning (adapted from Lifescript, a healthy lifestyle publisher):

1) On busy days time for exercise is the first to get scraped, especially when it’s scheduled at the end of the day. When it’s first on your schedule in the morning, you can almost guarantee it will happen.
2) When you exercise early, you maximize what Lifescript is calls “excess post-exercise oxygen consumption.”  That is, you get your metabolism revved up first thing and it keeps going for hours after.
3) Being consistent about exercising in the morning will help set your circadian rhythm so that your body will eventually wake itself up on its own
4) Exercising in the morning helps grease up your post-slumber stiff joints, and allows you to sleep better at night — by contrast exercise at night raises your core body temperature which can make sleep slower to settle in.
5) Finally, Lifescript says, “Oxygen (not caffeine) is what your brain craves most in the morning.”  After a busy night of dreaming and recovering, oxygen is the brain’s fuel and it needs gassing up!

And with all that in mind, here’s a “good morning” exercise routine you can do to get your heart pumping, and your muscles ready for the day…

Olga went all out on this one!

Morning Yoga

1.  Seated, forward bend.  Sit with soles of your feet together, as close to your groin as you can.  Knees relaxed to your sides.  Sit on a blanket to lift your hips if your knees are higher than your hip bones.  Lean your chest forward to feel the stretch.

2.  They call this “Cowboy Negotiation Pose.”. Squat only as low as is comfortable.  If your heels lift off the floor, put a folded blanket under them.  Press your right knee out away from your left.  Hold and then switch sides.

3.  Forward bend, called the “Hammock Pose.”  Once bent over, walk your arms forward to create a good stretch in your lower back and hamstrings; so your upper back forms a hammock shape.  Press your heels inward and then release, repeating.

4.  Come up from forward bend.  Straighten your body with arms overhead.  Then bend your knees, rest your hands on your thighs and curl your tailbone under.  Draw you chin to your chest and suck in your belly.  Hold, exhale, straighten back up, arms overhead and repeat.

5. Warrior II. Remember to hold to both sides.

6. Low lunge. From Warrior, lower your lunge and windmill your arms around behind you to open your chest.  Don’t forget to switch sides.

7.  Rounded Plank.  Pull up at the belly working those abs.

8.  Cobra.  One of our favorites!  In this version, gently turn your head to one side, hold and then turn to the other to loosen up that neck.

9.  Cat.  Another old fav! Try sticking out your tongue and making a roaring face.  Rar!

10.  They call this one “Slumpy Swami Twist.”  Silly.  Be sure to twist to both sides.  Because the inside shoulder is “slumping” or rounded, there’s some pressure on the lower back.  If that’s uncomfortable, simply forgo the slump and elongate the spine instead.  The twist is what livens you up the most.

WHEW!  That’s a big set of exercises but you don’t have to hold them for long.  Remember, five breaths and then move to the next one.  Let us know if it wakes up your body!

(adapted from Yoga Journal, Sept 2008, Ryder, K.)

Getting More Green

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Firstly, Happy (belated) St. Patrick’s Day to all of you Irish folks out there! In honor of you, this week’s food post is all about Getting More Green – as in green, leafy vegetables, one of our Super Foods – into our diets.

The USDA categorizes the following as dark green leafy vegetables:

  • bok choy
  • broccoli
  • collard greens
  • dark green leafy lettuce
  • kale
  • mesclun
  • mustard greens
  • romaine lettuce
  • spinach
  • turnip greens
  • watercress

Dark leafy greens are packed with important nutrients including vitamins C, A, K, and E, fiber, folate, calcium, magnesium and potassium. They also contain carotene and lutein both of which promote eye health and the prevention of cataracts. And there is research that suggests that long-term exposure to carotene, beginning in mid-life, may provide significant benefits to cognition that ultimately reduce the risk of dementia. Have I sold you yet?

When you choose your greens, it’s important to note that some nutritional value can be lost due to environmental factors (temperature, humidity, time from farm to plate, etc.) as well as cooking methods, so variety in the type of vegetable and preparation is important. So just try a lot of different greens raw, cooked, steamed, etc. the nutritional benefits are countless!

Kale
Looks "different" (polite way of saying eww), but one no-thank-you-bite later and you will be hooked. Survey says: tastes DELICIOUS!

Here are a couple of easy ideas for getting more greens into your diet:

–   Add a simple side salad of romaine lettuce and mesclun greens to your dinner menu

–   Replace the usual lettuce with baby spinach leaves on your lunchtime sandwich

–   Add some chopped bok choy to your stir fried veggies with brown rice

–   Add chopped Tuscan kale, Swiss chard or escarole to a homemade minestrone or vegetable soup.

And if you really want to be daring, try THIS suggestion for homemade kale chips (found at AllRecipes.com) from Lexi, our marketing intern. She made them this week and raved about how fast they were to make in addition to the fact that they were a perfect healthy snack to go on with a tall green beer!

How to become a Wellness Puzzle Master

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“Let’s do the sky first. The sky is often the least fun; a bit overwhelming.” ~ Said by a character in a novel when sitting down to do a puzzle (Venetia Kelly’s Traveling Show, by Frank Delaney).

The hardest part of going for a goal is going for it!

I always do the sky first on a puzzle too, but I find myself straying to mini projects around the rest of the picture. You know… little, wildly recognizable pieces that are easy but totally satisfying to connect in the midst of the overwhelming sky. Before I know it, I’ve accomplished lots of the sky and gotten started on many of the fun parts. It all comes together.

Research in education tells us that students are more likely to get off their launchpad and start working on their goals if they have three assets:

One: Your goal must be desirable, an intrinsic fantasy. But this fantasy must be rooted in present circumstances and have a clear PATH from reality to fruition. How do you get from here to there? Further, you have to believe you don’t want to stay “here.”

Two: You must design the path ahead and dwell on it, nay, revel in it, daily. To stay on task you have to live it. You’re more likely to live it every day if you set an intention to do so with specificity; meaning sing, write or shout out loud, “I will do such-and-such at so-and-so time and place, in XYZ way.”

Three: Finally, you must set up your intentions with cues to succeed — i.e. do the sky first but sprinkle it with wild satisfaction and fun along the way. “If I find a piece that matches the other, I’ll do six more pieces of the sky” also works well. The idea is that I know I’ll finish the sky as long as I have those points of inspiration to keep me fired up. That’s my twisted version, but here’s the scientific version:

“It is the volitional strategy of creating strong links between anticipated opportunities and goal-directed behaviors (i.e., forming if-then statements) that transfers the control of one’s goal-directed actions to situational cues.” (G. Oettingen et al./ Int. J. Educ. Res. 33 (2000) 705–732)

Whew! That’s a lot of science. My puzzle sounds a little more reasonable now, doesn’t it?

So, to sum it up, if the sky is weighing you down and keeping you from getting going on your goals…

What’s the first, most desirable, doable step? Use that step as a little piece of the puzzle in the midst of the vast sky. Use it to ramp you up for designing your PATH Ahead. Then, stay connected to your PATH with those strong links to built-in opportunities and cues.

Ah, and one last piece of the research I found compelling… Practice makes perfect. Every launch gets easier. Knowing I’ve tackled that sky many times before and won helps me get the puzzle out of the box each time. Every design becomes faster to plan, the cues become more solid, and your confidence builds.

An old anonymous quote says, as long as your plan is worthwhile, “you become successful the moment you move in the direction of your desires.”

Trust me, once you see yourself “going for it” you’ll be inspired to “get there.”

See you on the PATH Ahead!

A Set-up for Success

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How do we get out of our couch potato habits and build up our “move more” meter?

Every little bit counts.  Celebrate each move you make, from neck rolls while waiting in line, to a day hiking, and everything in between.  The key is to set yourself up for success.  Keep “moving more” at the forefront of your mind by 1) staying in tune with your body, and 2) making extra moves accessible.

I keep my PATH Adventure posters and other exercises on the wall in my office.  It’s always there calling out to me, “Try THIS!”  “Get up and do one of THESE exercises!” and so on.  Sometimes I’ll print out one of our pictures really big and put it right above my computer.  Then it’s screaming at me!

If stopping what you’re doing to exercise feels counter-intuitive (if you’re driven to finish your “to-do” list), remind yourself that your brain fires better after you’ve pumped up your heart and lungs.  Sitting or standing idle drains your brain and efficiency.

Here’s a great exercise to not only help you move, but also to help your sense of focus:

This one from Olga works your balance and attention.  It also builds strength in your legs, back and buttocks.  This is a classic “do anywhere, anytime” stretch and strengthen exercise.  As you’re building strength, you’ll also be stretching the opposite hip, opening up the tension there.  We hold a lot of stress in our hips so this a great chance to release much of it.

  • Stand with feet shoulder width apart and your hands together out in front of you.
  • Shift your weight to your right leg.
  • Lift the heel of your left leg up and rest your ankle on your right knee.
  • Bend your right (supporting) leg and hinge at the hips until you are in a squat position.
  • Keep your right knee over your ankle as much as possible.
  • Hold the position for 30 seconds, then stand back up and repeat on the opposite side.

Waiting for someone, standing in line, at the back of a conference presentation or training?  This can be done anywhere.

So, get up from your chair after sitting for a while and give it a try!

Channel The Excitement Binge

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On the plane this morning a little boy says, “how come we’re not flying yet?”

The dad says, “Because the plane has to work up enough speed to take off.”

There’s a thoughtful pause, then, “Daddy?”

“Hmm?”

“If I get enough speed will I take off?”

A quiet laugh and then, “Well, not exactly, but in a way I suppose so, buddy.”

Kids are so literal that I pictured this boy getting off the plane and then running as fast and as hard as possible down the hallway to baggage claim hoping with all his might that it was true.  He flaps his wings so hard he wears himself out. When he doesn’t alight he thinks, “I’ll try harder next time.”

The same happens to us with healthy habits.  We believe if we get enough momentum, we’ll be on our way for good. That’s true and it’s not.  Once we’ve started we can never undo what’s been accomplished.  The eyes cannot un-see.  The heart cannot un-feel.  The muscles always remember when new synapses converge in the brain.

The excitement of the “newness” and all that potential energy feels good.  Indeed, it can feel like a drug.  And so we often binge on that potential.  I feel it nearly every time I’m coming off a trail, or especially anytime I’m getting back to exercise after a hiatus.  As I’m winding through the forest, totally “hooked on a feeling, high on believing,” I’m usually ticking off all the ways I’m going to be successful the rest of the day, week, or even month.

“…and then I’m going to clean the garage, and then I’ll do some push-ups and lunges, and then I’ll make appointments for all us to to get our teeth cleaned, and then a big family dinner for tonight, and then…”

Whew!  Sadly, once I don’t do everything on that ridiculously ambitious list, I feel like a failure.  Hmm, I must need to try harder next time.  Never mind that I got out and exercised that day.  It’s a set up.  Next time I’m thinking about a hike I think of that list and I end up staying home to get it all done.  My eyes are ALWAYS bigger than my time and ramping up to exercise begins to feel daunting rather than inviting.

What is this all-or-nothing-overachievers club? And why are so many of us card carrying members?

That’s our culture today, by default.  It’s great to have some fire in the belly to get us off the couch, but I believe we are too hard on ourselves when we don’t meet impossible goals.  We need to back off the binge and take back the fun!

The difference between us and the little boy?  He shrugs off his thought that he might need to try harder.  He moves on, as there is just too much in the world to experience and enjoy.  Then one day when nothing else is in his way, he pops up and says, “Oooo, I think I’ll give flying another go.”  No luck, but it sure was a good time trying.  And again, he moves on.  Even in our child size wisdom we already know that it is the ADVENTURE we seek, not the outcome.

Take flight but be fair with yourself in knowing what goes up must come down.  In other words, don’t overdo it and remember to weave in time to recover.  Make no mistake… You WILL plateau. It WILL be frustrating.  Be kind to yourself above all, because just past “Frustration Curve” you WILL find “Habit Hill.”  You’ve got to go through it to get to it (ooo, sounds like something Yogi Berra might say).

When on an excitement binge, save a bit of energy, rather than completely exhausting yourself.  That way the excitement will linger and even percolate as solid motivation for next time.

And now I will attempt to fly my own body to baggage claim as fast as possible because the little boy had a baby sis who cried all the way to Texas!  It’s a good thing Mother Nature made little ones cute.

Trail, here I come…

Chewable Bits

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We have a friend at PATH who gets out of sync with her routine, as we all do, and when she first gets back on again she tends to go big!  Too big for a person just getting started, ahh-gain (sigh).  She’s not really a beginner but she still has to respect her temporary “out-of-shapeness” (especially since she’s not 20 anymore).  BUT, getting back on the horse is fun and breeds a lot of ambition, sometimes a manic sense of exercise excitement.

This is a tough pattern because “too big” means she gets super-de-dooper-de sore and doesn’t want to keep going.  All the mania from the first day turns into sluggish frustration.  Ipso-facto, the getting started process takes longer and is no fun at all.  Often, before she knows it, she’s completely off her game again and she never got back on!

It’s inevitable that we’re going to ebb and flow in our excitement for healthy living and exercise.  When it starts to flow again, take your time and channel that excitement into measured growth.  Our motto: “every little bit counts.” Take it in chewable bits, rather than all at once, and you’ll be able to sustain your growth over time.

And, take a lesson from Olga.  If you only did ONE of her exercises each day, you’d make great progress.  Here’s a new one from her:  Side Angle Stretch.  It’s good for your leg strength, stretching your sides (duh), arm strength, digestion, and more…

Instructions:

  • Stand in a wide but comfortable stance.
  • Put your arms out to your sides, parallel to the ground.
  • Turn your right foot out to your right but keep your left foot and toes pointed forward, your left heel down.
  • Bend your right knee in a lunge position but don’t allow your knee to go past your ankle, keeping your shin and thigh as close to 90 degrees as possible.
  • Straighten your right knee again and then hinge at the hip, rotating to turn your chest forward.
  • Touch your right hand to the floor if possible.  Reach your left arm up over head stretching your side.
  • Stand up again and now put the two together – lunge, hinge, rotate, stretch!

Here’s how it looks:

Remember to stretch and strengthen both sides.

Let us know how it goes!

7 Simple Tips to Meet Your Healthy Eating Goals

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I am a foodie (really, I am an eatie) and a fairly conscientious shopper, but trying to follow all of the healthy eating tips can be overwhelming. It’s no wonder we procrastinate! I once went to my favorite market and spent an hour cruising the aisles becoming more and more overwhelmed by all the food rules racing through my head.  Eat more fruits and veggies, eat organic, only buy what’s local, only buy what’s in season, don’t buy anything processed, it has to be sustainable, low sugar, low salt, no white flour…yada, yada, yikes! In the end, I ditched the cart and went home empty-handed feeling like all the joy of preparing and eating food had been sucked out of me. I don’t recall what I ended up feeding my family for dinner that night, but I am sure it wasn’t pretty.

What food goals are you putting off? What do you want to eat more of? Less of? What new habits do you want to develop? In psychology, procrastination is viewed as a mechanism for coping with the anxiety associated with starting or completing any task or decision. There is endless information and advice on the web about how to curb procrastination and it all boils down to setting goals, planning ahead, and getting support (none of which I did prior to my ill-fated shopping trip).  

The tips below are nothing new – and surely not rocket science – but they are worth repeating. Give them a try and see if they can help you overcome procrastination and start meeting those goals!

7 Simple Tips to Meet Your Healthy Eating Goals                   

  1. KISS. Keep it Simple, Sally! The lesson in my shopping story is that I tried to do way too much and ended up accomplishing nothing.
  2. Set a couple of achievable goals that can be met in a reasonable time frame. For example, I tend not to eat a lot of whole grains. My goal this week is simply to eat a serving of whole grains each day.
  3. Plan your menu.  Wait – before your groan and shut this post –  this doesn’t need to be complicated or rigid.  Just spend a few minutes before you go food shopping to think about your goals and how you’ll incorporate them into your meals for the week. To achieve my goal of eating more grains, I plan to eat oatmeal a couple mornings, I plan to make my brown rice salad for dinner one night, and beef stew with barley another night.
  4. Shop ahead. Set yourself up for success — have the ingredients you need on hand. Let’s face it, no one wants to go the store to pick up brown rice after a tough day at work when the ice cream in the freezer is calling you home.
  5. Take small steps. My example again: choosing whole grains is a great first step.  Next time it might be organic whole grains, and then maybe local, and so on. 
  6. Focus on progress not perfection. Give yourself credit for what you did right and don’t get hung up on the missteps.
  7. Rely on your buddies. I’ll bet nearly every one of your co-workers and pals is trying to eat better. Help each other out. Back in the days when I worked in a large corporate office, a co-worker and I used to take turns bringing in healthy lunches for each other. It was just as easy to prep for 2 as for 1, we each only had to make lunch 2-3 times a week and it was fun to try each other’s recipes. Buddy up. Support each other and find ways to have some fun.

Have other tips to share? Let us know your tips and tricks for staying on track with health eating.

p.s. If, like me, your goal is to eat more whole grains, check out these tips and recipe ideas for preparing whole grains from EatingWell magazine.