Healthier, Happier, You!!!!: A Conversation with the musing Brad Bechler ~

Healthier, Happier, You!!!!: A Conversation with the musing Brad Bechler ~

A WINNING ATTITUDE

What is a realistic fitness goal and how do you get there? What are you thoughts on those ads that boost that you can lose 5 pounds in five days? Let's take a look at what that really would take. To lose one pound it requires you to burn 3500 calories...that works out to about six hours of continuous exercise every day without eating anything at all. When you look at it that way, you really wonder what method are they using? I find it hard to believe it could be good for you. Since the whole purpose of a lifestyle change is to last for a lifetime...this doesn't appear to be the best choice.
So...where do you start...the first step is making the commitment to yourself that you are ready for a change. This can begin with something as simple as daily taking the stairs instead of the elevator/escalator or doing some simple easy exercises at work to help ease you into a routine to build on.
Keep it real.. excess weight or living a sedentary life did not happen overnight. When you have unrealistic expectations it leads making excuse like why keep doing it... it isn't working. This often give people what they feel justification to head back to the couch.
Once your exercise at work routine has been consistently you need to kick it up a notch and set aside time outside the office for exercise. Be serious about it...make it an appointment in your date planner. This appointment should be considered as important as any other work/business related appointment you make.
Keep a journal to log your daily goals and make entries each day on how you did. Don't beat up on yourself if you didn't hit the mark...the journal is something to help you keep track and see your strong points and weaker points (what you might need outside assistance with). Remember to eat frequent small balance meals and stay properly hydrated. Lastly, don't skimp on rest...the body needs rest to restore and when you are sleep deprived it affects many areas of your life.
If you feel you are not progressing as you would like to, consider consulting a professional trainer for some helpful tips. The main thing to remember is never give up...winners never quit and quitters never win.

My Pearls of Health
Working 2gether 4 change to live a healthier lifestyle

It is always advised to check with your PCP before starting any new exercise routine...the information in this blog is for informational purpose only. If you experience any distress or pain stop and consult your PCP ASAP and if you are having difficulty breathing or chest pains call 911.

THE BURN

There are several activities you can chose to build your cardiovascular system (walking, hiking, cycling, swimming, etc). You want to be able to sustain an elevated heart rate for at least twenty minutes.
In order to burn fat and build muscle you need to know your MAHR (Maximum Aerobic Heart Rate) and monitor it throughout your workout routine. If you increase the intensity of your workout routine, your muscles demand for energy will exceed the level of burning fat and switch to using carbohydrates. At this point you have exceeded your MAHR. Staying at a level at or about twenty beats below that number will help ensure you are not overtaxing your system. Becoming fit is not suppose to be painful or exhausting because this is one of the main reasons people quit.
Workouts done at the proper pace will burn fat and over time build your endurance level. This is best done at a methodical pace where you build up to and not push beyond the limits . In time not only will the fat burning efficiency improve but your body composition will change becoming leaner.
Remember...you are not in a race with your body as you work to become fit...the object is to find an activity you enjoy so your fitness program can last for your lifetime.

My Pearls of Health
Working together 4 change 2 live a healthier lifestyle

OVER THE LONG HAUL

Sustainability is key to a lifetime fitness program. Often when an individual embarks on the pathway to become "fit", they want instant results. It is important to keep it in mind that you want a program that you will be comfortable with and one that meets both your short term and long term goals.
A program that incorporates both cardio & strength training are the pillars of your success for weight loss, better health and longevity.
The best lifestyle changes are those that you do a change at a time so that they can last for your lifetime.

My Pearls of Health
Working together for change to live a healthier lifestyle

MOVING THROUGH THE STEPS

Whether you are about to embark on an exercise program after a period of inactivity or a seasoned exerciser there are three fitness levels that will help you get on track and stay on track.

The Adaptation Program
This would be a great entry point. The body needs time to "adapt" to movement. You will be working the lungs and heart making them both stronger. You will begin to use the body's stored fat for fuel (energy). You can realistically expect to burn around 1,000 calories per week from your exercise routine without doing too much too soon, which is often the stumbling block for beginners. To lose weight while involved with this program you will need to cut your caloric intake by about 300 calories per day in order to lose about 1lb of fat per week.

The Core Program
The core program will be one that will incorporate exercises that strengthen the muscles of the abdomen, back and pelvic. This is the phase where you will add exercises that are aerobic. You can add short running events or a sport such as basketball, tennis, etc. With a well rounded core program you can expect to burn around 2,000 calories per week (this will vary-i.e. jogging burns twice as many calories as walking).

The Performance Program
This is the meat of the group...the program where you will be embarking on the program that fine tunes endurance and you will be looking at participation in such activities as competitive running, cycling, triathlons, etc.) These high intensity workouts promote the release of HGH which will aide in building muscle. Caution must be taken not to at any point push yourself to the limit of over training. Over training can lead to depression, decrease in memory, fatigue, muscle wasting and increasing the level of bad cholesterol and triglycerides. This can have a serious effect on your health. To avoid adverse effects be sure you are eating regular meals, have regular sleep patterns, cease to exercise if you are ill or injured for at least two weeks, have had at least two months of aerobic training before beginning the performance program and are not experiencing lingering or abnormal muscle soreness.

With the tools to develop the exercise fitness program fit 4u, the desire and the right attitude you will be able to attain the fitness goals you set for yourself that can last for your lifetime.

N.B. Always consult your primary care practitioner before beginning any new program. If you experience extreme and/or prolonged pain this is an indication of a problem and you should cease your program and seek professional advice before resuming.
The choice of examples of each program are for informational purpose only

My Pearls of Health

A BALANCED FITNESS PLAN THAT WILL WORK 4U

Are you like many people who at the beginning of the year resolve that you are going to get more exercise...you set your goals...even some join a gym/fitness center...only to be three months into the year and realize you have somehow lost the drive needed to stay on track.


Generally one of the biggest errors is that the program was just too strenuous and we end up throwing in the towel. High intensity training programs are hard to do day after day and actually the body was not made to endure these sort of programs for a long period of time. Have you ever wondered why you seem to be exercising you butt off and you don't seem to be losing a pound...this is by far one of the biggest factors that discourages someone new to the exercise scene. Too much stimulation of the adrenal system through a high intensity program can work against you causing you to feel physically sick, become irritable and/or depressed. It can even increase your chance of having a heart attack or stroke.


Once you find a program that is fit specifically for you it will become easy to fit it into all the other aspects of your day to day life. Your exercise program should incorporate both aerobic as well as strength training to be most effective.


The first step before we get started is to determine your MAHR (Maxiumun Aerobic Heart Rate)...know this number will become a key in your weight loss and fitness efforts.


According to Fit Soul/Fit Body the following is the best way to determine this number

1. Subtract your age from 180


2. Subtract ten from that number if you are recovering from a major illness or injury of 1 year or more in duration


3. If you are prone to flu/colds (every 2-3 weeks) or live a sedentary life subtract 5



4. If you currently work out 2-4 days a week for at least 30 minutes this is your number



5. If for the past year your work out 4 or more times a week for more than thirty minutes or you work out a total of at least five hours a week...add 5



6. If you are 55 or older add five

Check back for the next blog to see how to use this number to come up with a fitness plan that will work 4u.

My Pearls of Health - Working together for change to live a healthier lifestyle.

LAUGHTER AS A TOOL FOR HEALING

A life without hope is a set up for dis-orders and dis-eases. Millions of people are dealing with a health problem that can be linked directly to a broken spirit. " A happy heart is good medicine and a cheerful mind works healing, but a broken spirit dries up the bones" (Proverbs 17:22 AMP).
Problems ranging from chronic headaches, the inability to get a restful sleep, hypertension, lack of energy and much more can be a result of a "sad heart".
Our bodies are a wonderful machine, capable of healing itself but we have to fuel it with the proper things for it to operate optimally. It has been proven that laughter is one of the best medicines for the body. People who are constantly sad, who have no you and laughter in their lives are at about a 40% increased risk of developing a heart attack sometime in the lifetime.
Apply laughter to your life daily, using humor as the ignition to the waves of your brain. A visit to the greeting card section of any store, the funny section of the newspaper, a "field trip" to the bookstore or even as you are driving along catching glances of a bumper sticker or a billboard can all be your source for daily laughter. Whatever your source, just use the the tools of humor to induce laughter for your health, healing and general sense of well-being.
So the next time you feel sad, depressed, or hopeless...first say a prayer to your Creator, sit down with a book, (i.e. Laughter the Best Medicine II) and just laugh.
Contact me to share a few good lines.

ALL BARS ARE NOT CREATED EQUAL

When the concept of the nutritional bar first surfaced it was really to help those who were involved in activities such as hiking, marathons and other physical activities. It was a convenient way to get quick energy and the high sugar/calorie content was not problematic because the activities of the consumer burned them off.
Somehow along the way the "diet" industry decided to jump into the equation and people began to believe it was the right way to replace a meal to lose weight. This has several disadvantages in itself because the general public lumped all bars together and there are some on the market that have lower nutritional value and should not be considered as a replacement for a meal.
If you find it necessary to replace a meal with a meal bar you want to look for several things. The better choice would be one that has all natural ingredients, high in fiber and protein content, low in saturated fats, sugars, and carbohydrate. Remeber, you are looking for a good nutritional supplement not a candy bar. If a bar has more than 200 calories you are not doing yourself any favor by replacing a meal with the bar. Often people say the bars sold as meal replacement are not filling so if you are eating a bar with higher calories and two hours later eating a meal because of hunger...it would have been a lot better to have a lower calorie snack until you are able to eat a meal. The other thing to remember is that bars could never replace the nourishment our body gets from eating fresh fruits, vegetables and grains. So...it is OK to have a bar every now and then but they should never be part of our everyday meal plan regime.
For some suggestions of a good easy mid-day snack send me your request.