29 November 2010
Holiday exercise
Tips to get moving during this busy season

With all of the holiday shopping, wrapping, baking, entertaining, mailing, traveling, decorating and celebrating to be completed these next few weeks, how will you fit exercise and movement into your busy schedule?

According to the book “Energy Every Day” by Ron Woods and Chris Jordan from the Human Performance Institute, “Current research shows that even moderate exercise broken into segments can have a significant effect on health and fitness. Break up your activity time into smaller segments of 15 or 30 minutes each. For example, if walking is the activity, you could walk for 15 minutes before work, 30 minutes at lunchtime, and another 15 minutes after dinner.”

You can also plan to park your car in the farthest spot away from work or the mall, take the dog for a walk, skip the escalators and elevators and take the stairs, consider a walking meeting at work, or go sledding. You can also increase the intensity of your workout to a more vigorous level and cut the duration. Reminding yourself to practice strategic movement will help give you more energy to do all you want to do this holiday season!

Sandi Grunwaldt
FET Manager
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22 December 2008
Holiday and Spiritual Commitments
Focusing on what is most important to you
 I was driving down the street this week thinking about how to get all the things done for Christmas and feeling really stressed. Usually a good work out sets me straight and I really wanted to go to the gym. I hate missing my workout after work! My son was due to arrive within the next two hours; I really needed to go to the grocery store so that I could prepare a special dinner for his homecoming.  As I pulled in to the gym parking lot thinking about how I could get a quick 30 minute work out done, off to the store,  then get home to put it all away and get dinner started all within 1 ½ hour, I realized I was way too tense. Then it dawn on me, what is the most important value and what do I need to do to support that value. The show down was between my value of health by exercising or my value of family.  That stopped me short! Of course I value my son and I love having him visit which is only about once a year. I am able to exercise any day. The car pulled out of the parking lot, to the grocery store, and home to prepare the special dinner. All the tension was gone,  I wasn’t ‘exhausted, and  I enjoyed the time in preparing for him.

Stop and take a moment to think about time and values. Connect with what is most important to you. Do you need to do everything? Slow down and enjoy what you value the most during the holiday. I bet you will find a renewed sense of energy!

One of the most powerful ways to grow spiritually is to raise your values to a higher level and translate those higher values into action in all that you do. Values represent the essence and quintessence of knowledge acquired by humanity over millennium. Values give us the knowledge for growth, development, accomplishment and never ending progress. Values are spiritual skills that direct our energies to every higher levels of accomplishment.

There are many values that can foster our spiritual progress. Some values which are direct reflections of pure spiritual powers are discussed here.  (http://humanscience.wikia.com)


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19 December 2008
Exercise & Holiday

This time of the year is packed with demands for our time. Shopping, attending children’s programs, parties, work demands, getting ready for guests, decorating, cooking, and of course all the wrapping. No wonder the first response to exercise is “I just don’t have time”. You are right! So change your routine some and be flexible about the type of exercise you are doing. If you are in a good exercise routine, you may even feel guilty about missing it one or two days (actually this is a good sign that you have a well established ritual). If you are unable to get in an aerobic work out or your weight lifting work out, then refocus your attention to the opportunities that are available for short bursts of activity. Take the stairs at work, put on your earphones and move briskly while cleaning or cooking, take a short 15 minutes fast walk while shopping, or play with children or grandchildren outside for 15 – 30 minutes. The idea is to keep moving throughout the day. This is not the time to focus on exercise for weight loss which takes about 60 minutes a day of aerobic workout, unless you have the time.  A brisk 30 minute movement to get your heart rate up will still give you the cardiovascular fitness benefit and give a boost to your metabolism for 2 – 3 hours.

 Have a happy holiday and enjoy the extra energy from some exercise!

Check out this website for more information on exercise: http://www.medicinenet.com

There are some good tips to get prepared for the first of the year plans.

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03 December 2008
Holiday Celebrations
Weight management through the holidays
The holidays can sabotage any personal nutrition, exercise, mental or emotional action plan. The average weight gain during the month of December is reported to be between 1 and 10 pounds. Unfortunately many are unable to lose this weight during the next year.
Top Challenges include the following:
Ø       Emotional Eating – Holidays bring sadness, worry, stress or conflict to some rather than fun and happiness. Many of us reach out for the “comfort” food that we associate with better times, our childhood happiness, or past experiences of satisfaction. Increased use of alcohol based drinks can lower inhibitions and increase food consumption.
Ø       Food Focused Celebrations – Many family and friend activities are planned around food celebrations. Lots of traditional foods (some higher in calories) like grandma’s fudge,  Aunt B’s famous pecan pie, or  mom’s great enchiladas become the focus of the celebration. The real reason to celebrate with family and friends is lost in the preparation, presentation, and consumption of lots of food.
Ø       Decrease in Exercise – The number one reason reported for the decrease in exercise during this time is lack of time. Just when we consume more calories and experience more stress, we give up on exercise time. Other causes of decreased exercise time include weather and less day light.
Ø       Loss of Physical Energy – Poor eating habits, lack of exercise, loss of sleep, increased demands on our time, the increased number of activities lead to more complaints of “just too tired”. Many finish the holiday season exhausted and saying “it won’t be the same next year”.
Each week during the month of December, the FET blog site will provide tips to keep you from experiencing the holiday weight gain syndrome and support you through a great holiday experience. If you have tips to share, just put a note in the blog site. (www.fullengagmenttraining.com)  HAPPY HOLIDAY!
Tip #1Be aware of what is going into your mouth! There are lots of food and activities going on. Is it a “NEED” or “WANT” food? Remember 80% of your meal should be NEED but that doesn’t mean you have to forgo Aunt B’s pecan pie. Plan in advance and have that 20% WANT food. Portions are extremely important; use that smaller plate to help you manage portions of those great enchiladas. If Grandma insists you have to have a piece of fudge, save it for after a meal instead of a snack and enjoy it. During this time, writing down what you are eating each day will help you stay focused and on track. Watch your alcohol consumption around food. Alcohol lowers your inhibitions and you end up eating more in quantity and foods you normally can resist. Weighing daily will remind you of your goal. Eat light & eat every 3-4 hours to keep you from making poor food choices - getting really hungry only sabotages you.
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