According to the 2006 National Health Observances Calendar, there are 22 health observances in the month of September alone. That’s nothing – there are 33 in October! How fantastic that hundreds of organizations exist to educate and make us aware of how to care for our health.
Sometimes I take for granted how easy the internet makes it to find information (on any subject) in an instant. Just over ten years ago accessing that information took much more time and was sometimes difficult to find. Today it is possible to locate numerous resources on a single subject, allowing us to check and cross-check facts to make sure we get the information we need. Amazing!
One of the 22 observances in September is Healthy Aging Month. The image of healthy aging appeals to me in that aging does not sentence one to years of disease and disability. Genetics and accidents play a role, and while we cannot control those factors we can maximize our odds of aging healthfully. For me, it is the crux of all my fitness efforts – living as optimal a life as possible now and later. What does healthy aging mean to you?
September is also special to me because I am rolling out my two new blogs! I am very excited about this, I have been wanting to get them going for some time. You can check them out and even subscribe to one or both to keep up on new posts:
Healthier Outcomes Blog: http://www.healthieroutcomes.com/blog
Fit for Business Blog: http://www.healthieroutcomes.com/fitforbusiness
You may have also noticed that this month debuts the new title of this newsletter, “Stop the Weight!”. The name has many meanings for me, and I hope you find meaning in it as well!
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Have a burning question about intuitive eating, exercise or other health issue? Email your questions and look for answers in upcoming issues of Stop the Weight!
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Business owners! Do not miss this special class starting very soon! I highly recommend anything by Christiane!
THE ROADMAP TO ENTREPRENEURIAL SANITY IN A WORLD GONE CRAZY!
8 weeks to productivity without selling your soul and losing your mind!
- Get organized and stop feeling overwhelmed
- Find out when your most productive time is and stop wasting it!
- Create more focus in your life at work and at home
- Balance your life so that you can excel at work
- Increase your profits without adding more hours at work
- Have more fun at home and at work
- Influence others in a positive way
Commit right now to eight weeks of fun, interactive, caring and effective business-coaching tele-classes with me. Mark your calendar and enroll now.
Christiane is offering this intense but fun eight-week course at an extremely low introductory cost of $99/month for 2 months.
Yes, that's right. It's a total investment of only $198 ($24 per class)!
This group will be limited to the first 10 people who sign up!
Christiane usually charges up to 10 times this amount for one-on-one coaching, so if you ever thought of working directly with me but money has stopped you, here is your chance.
In this eight-week course, you'll learn how to:
- Turn busy time into productive time
- Recognize when you waste your best money-producing hours
- Self-manage your alertness level for these power hours
- Say 'no' so you can say 'yes' when it counts
- Avoid the rollercoaster of hyperactivity and fatigue
- Complete money-making projects without a struggle
- Love your time at work and at home because you are in charge!
For more information or to sign up visit: http://www.legacyinaction.com/tcroadmap.html
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So, you want to burn body fat? You are not alone. But you are also probably confused about how to really do it, right?
As a fitness professional, I would love to tell my clients, “Take this pill and you will burn all the fat you want”, I can’t. It just doesn’t work that way. Let’s face it – if it was this easy everyone would be doing it, we would all be thin, and the diet industry would be out of business.
After years of working in the weight loss and fitness fields, doing my own research and continuing education, I have come across myth after myth about burning body fat. My hope for you is that after reading this report, you will know how to exercise and change your lifestyle to get the best results possible – without spending a lot of money or spending hours a day to do it.
In this special 18-page report, your most pressing fat-burning questions will be answered including:
- What intensity of exercise burns fat best?
- How do you burn fat while you sleep?
- What is the best time of day to exercise?
- What is the best type of cardiovascular activity?
- What is the best time to eat before and/or after exercise?
- Should I take those “belly-fat” pills to lose fat?
Learn the truth and dispel the myths about burning body fat. You deserve to be educated on the truth – not what the diet and exercise industries would like you to believe. You will come away from this report enlightened and ready to take action to once and for all reach your health and fitness goals.
“Thank you for this excellent report, Gillian. The content is fabulous, the advice well-researched and trustworthy…and it looks great, too. I was really impressed with the depth of your knowledge. I’m certainly not an expert, but I have read quite widely on healthy living and exercise and I learned several completely new things from this report. I was also intrigued to read that many of the things that I'd read or been told, but that would just never work for me (like exercising first thing in the morning without eating) were actually not true - what a relief! Essential reading for anyone who wants to know what really works when it comes to shifting bodyfat. “
Louisa Bird, Alton, UK, Marketing Coach, WomensMarketingForum.com
Get your Special Report today!
Just $9.97
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September 2006 The Truth About Burning Fat
Entrepreneur's Corner
8 Week Course: THE ROADMAP TO ENTREPRENEURIAL SANITY IN A WORLD GONE CRAZY!
Limited to the first 10 people
I would like to welcome all our new readers! I hope you find this newsletter informative and interesting. Please feel free to email me with any suggestions or questions you would like to see addressed.
If you are new to the concept of Intuitive Eating, please explore the links below to get more information. If you want to eat this way, please take a look around my website:
For a description of Intuitive Eating, see http://www.healthieroutcomes.com/whatisintuitive.html
For Frequently Asked Questions about becoming an intuitive eater, see http://www.healthieroutcomes.com/faq.html
To read my report, "Six Steps to Guilt-Free Eating", see http://www.healthieroutcomes.com/freereport.html
Finally, for more information on Intuitive Eating coaching, see http://www.healthieroutcomes.com/coachingpackages.html
You can email or call me with any questions anytime, my contact info is below.
Thanks,
Gillian Hood-Gabrielson, MS, ACSM
Healthier Outcomes
It's not just about losing weight!
http://www.healthieroutcomes.com
530-873-0377
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If you spend hours each day sitting at a desk or driving in a car, try these four multi-tasking techniques to squeeze in a little exercise. (In a car, your number one priority is driving safely – save exercises for stop lights and stand-still traffic.)
- Isometric abdominals – do you ever notice your abdominal muscles when you are sitting down? In a hunched over position your stomach muscles are generally slack, which can put undue pressure on your back. In your car or at your desk, sit up straight, contracting your abdominal muscles. For a little extra tummy burn, sit forward in your seat and lean back a couple of inches without touching the back of the chair or seat. Hold the contraction for five to ten seconds (always remember to breathe). Release and repeat four times.
- Shoulder depression – one effect of working at a desk all day is tense shoulders that often round forward and hunch up toward your ears. Do the following exercise throughout your work day (put a note on your computer as a reminder):
Sit up straight in your chair and sit forward to keep your back from touching the back of your chair. Lift your shoulders up, slowly roll them back and press them down, maintaining that position for five seconds. Release and repeat four times. My clients find this little exercise reduces their shoulder tension and makes them more aware of maintaining good posture.
- Toe taps – this exercise works an often forgotten muscle, the tibialis anterior (a.k.a., shin). My clients use this exercise to combat and prevent shin splints (which can occur when there is an imbalance between calf and shin strength). Sitting at your desk (or in traffic), keep your heel on the floor and tap your toes. Do this slowly for ten repetitions and then switch feet.
- Squeeze it – the traditional stress ball (tennis ball-sized squeeze ball) provides exercise for your fingers and forearms muscles (this serves as great conditioning for sports such as tennis) while working out your stress. You can also purchase specialized grips that serve the same purpose. Make sure to alternate sides to keep your muscles balanced between right and left hands/forearms.
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Part 1: Before and During Your Pregnancy
Contrary to old beliefs, pregnancy does not signal the time for women to sit around with their feet up for nine months. In fact, many major medical organizations, including the American College of Obstetrics and Gynecologists (ACOG), recommend exercise as part of a healthy pregnancy for mother and baby.
Improving your fitness level before you conceive will benefit you greatly during pregnancy. This is a great time to recruit your spouse to exercise with you, both for his health and to support you. In addition to making many of the physical strains easier, exercise can substantially increase your chances of conceiving by reducing stress and anxiety and improving self-esteem. Equally important, in most cases you should be able to maintain your exercise routine throughout your pregnancy with just a few limitations.
Always talk to your doctor to find out if it will be safe for you to exercise while you are pregnant. Certain situations exist where you may be restricted or should not exercise at all, including if you are a smoker, an insulin-dependent diabetic, or have pregnancy-induced high blood pressure.
Appropriate cardiovascular activity while pregnant includes walking, water exercise, cycling, and low impact aerobics. Light weight training is also recommended. Be cautious when stretching. Your joints are much looser while pregnant due to the hormone relaxin. Do not overstretch. Additional guidelines set by ACOG include:
- Gradually reduce the intensity, duration, and frequency of exercise during your second and third trimesters. Your body temperature should not exceed 100 degrees.
- Avoid exercise in the heat or high humidity.
- Wear supportive shoes and walk on flat, even surfaces.
- Drink plenty of water and have a small snack before exercise to avoid hypoglycemia.
- Extend your warm up and cool down and use rating of perceived exertion (how you feel) instead of heart rate to monitor intensity.
- Report any usual changes or symptoms to your doctor immediately.
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While some people dislike dealing with numbers (say balancing their checkbook), I like them. Not from a bean-counter’s perspective, but they provide important health measurements. Here are a few numbers you will find useful to know:
- Total cholesterol and its components (such as HDL, LDL, and triglycerides)
- Blood pressure
- Blood glucose (a measurement that can indicate possible insulin resistance)
- Body mass index
Whether you are just out of college or near retirement, in good health or experience medical issues, the importance of knowing these numbers lies in the fact that you can only control what you can measure. Once you know your numbers, you can assess your health risks and take what, if any, action is necessary to reduce your risk. (September is National Cholesterol Education Month. Calculate your ten-year risk of cardiovascular disease at: http://hp2010.nhlbihin.net/atpiii/calculator.asp.)
Another set of numbers is also useful:
- Body fat percentage
- Resting heart rate (first thing in the morning)
- Ambient heart rate (while sitting around)
- Exercise heart rate
- Weekly exercise/activity calorie burn
These numbers are important for two reasons. One, they can help reduce any health risk exposed by the previous set of numbers. Ralph La Forge, M.S. (Duke University Medical Center) shows evidence that burning 1,000 calories per week in exercise/activity is associated with as much as a 30% reduction in all-cause mortality, including cardiovascular disease. Second, these numbers indicate if you are on track to achieving your fitness goals. Resting and ambient heart rates allow you to measure your starting fitness level and subsequent improvement. If your body is not making the changes that you expect, exercise heart rate and calories burned will show if you need to change your exercise duration and/or intensity. Body fat percentage will let you know if your body fat ratio is improving, even if the scale shows no weight loss. See? Numbers are pretty cool!
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