Friday, August 28, 2015

Wellbeing: Healthy LIfestyle Facts: Physical Activity vs Exercise


Wellbeing: Healthy LIfestyle Facts: Physical Activity vs Exercise
I just learned a new buzz word in the fitness industry: active couch potato. We have all heard the term couch potato and what comes to mind for me is someone who does not move much, watches a lot of TV or plays endless video games or surfs the web without moving for long periods of time. An active couch potato is someone that does a minimum of 30 minutes of cardiovascular exercise and spends the majority of his/her waking hours sitting. This could be behind a desk, at a computer, in a meeting, on the phone, in the car or on a couch. The latest research is saying that yes exercise is essential for our physical and emotional well being and exercise alone is not enough. We also need to look at how much time we sit or are inactive. Here are a few ideas to assess where you are at on this one;
  • Take an inventory-How did you spend your last 24 hours? How much time did you spend sleeping, sitting, moving, exercising (don't forget eating and sitting in a car also count as sitting.)
  • After you have done this write down more specifically what your movement looked like. Was it physical, intentional, deliberate? What was your perceived exertion on a scale from 1-10?
Just doing these two things will give you a really good base line on your current level of activity and how much time you sit or are not active. This information alone will help you figure out places in your life where you can walk instead of drive, take the stairs, get up from your desk and walk around the block, take a walk after dinner instead of camping in front of the TV or computer and if you are not building in cardiovascular exercise for 30-60 minutes 6 days a week you may want to consider a plan to work up to this. Keep in mind that there is a difference between physical exercise and movement. Movement is anything that uses our skeletal system and also uses energy. Exercise is planned, intentional and designed to get your heart rate up, your blood pumping and your breathing rate increased. I recommend a perceived exertion rate of 5 or 6 on a scale from one to ten and for very fit people possibly 7.

In my health coaching business I spend a great deal of time helping people get on a clear path with their eating. The next component for a healthy lifestyle is fitness and wellness. I hope this information helps you with your intention for lifestyle change and is supportive of best practices.

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In health, fitness and wellness
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership is a mother,  ACE certified health coach, entrepreneurial business owner VeraHeart coach and teacher. Her businesses,Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT .
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Thursday, August 27, 2015

Healthy Habits! Getting Past the Change Barrier

Healthy Habits! Getting Past the Change Barrier

With the first steps of committing to health comes a feeling of hope and the possibility of making changes in our lives and for some the desire to create new/different habits that we have been putting off or on hold for a short or longer period of time. After eight years of coaching people with health/ fitness goals I have found that there are a few things that tend to be universal. The first is that change is not easy for most people even if it is positive.
Research shows that it takes 16-24 weeks to integrate a new behavior and create lasting change. I have found that with fitness/health related goals it takes a solid three months for things to be in place and likely to be a life style change. If your one of those people that has decided to take on a fitness or health/wellness goal keep in mind that it is not uncommon to feel fired up for 2-3 weeks and then to start to struggle with the changes you are incorporating. What I encourage people I work with to do is when they hit this place do it anyway, keep taking those small steps, even when you don’t feel like it.

Pushing to the other side is hard and part of the process. When I was training for Everest there where many days when I was just “not in the mood” to put my pack on and snow shoe up Rainbow Ridge and after I “did it anyway” I may not have felt elated but I did feel good about following through on the goal I had set for myself that day. That said I also encourage you to make your goals fun. If you have mapped out a plan for yourself and after a time you are struggling with it give yourself permission to switch to something that feels fun and/or motivating. Some days, for whatever reason, are harder then others.

Sometimes we need to “just do it” and sometimes it is important take a look at what might be more inspiring.If  getting out with someone and sharing in your fitness creates that feeling of fun, motivation or inspiration use this strategy to keep moving forward!!! There are lots of right ways to get where you want to go.
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In support,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT


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Tuesday, August 25, 2015

Successful Lifestyle Change: The Power of Habit!


Successful Lifestyle Change: The Power of Habit!

As we move swiftly and fully through 2015 many people create goals, resolutions or intentions to change, break or create new habits. I believe that as powerful as this process can be what can be even more empowering in ensuring success is to understand why we have certain habits and what has been proven to support lasting change. Research on people who have successfully lost weight supports the idea that modifying lifestyle is a crucial component of these efforts. Data on successful lifestyle modification practices come from Rena Wing, James O.Hill and colleagues at the National Weight Control Regency(NWCR). Their findings showed that the following lifestyle-modifications where most successful in weight management efforts (Wing & Phelan, 2005)
* Engaging in high levels of physical activity, at least one hour each day
* Eating a low-calorie, low fat diet
* Eating breakfast daily
* Self-monitoring body weight regularly (once a week is fine)
* Maintaining a consistent eating pattern everyday including weekends and tracking what you eat.
As a health coach and wellness product consultant I see how simple yet challenging it can be for people to make lifestyle changes. Creating a force of habit can take 16-24 weeks which is a long time to be on track, on target and consistent. There are lots of other tools that can support creating habits that last which I will address in future blogs. Just know that if you currently wanting to engage in
health/fitness and diet changes put some basic’s into place right from the start. Support, feedback, tracking progress, fine tuning, fun and sustainability are key components as well. The five action steps above form the foundation and the other  key elements keep you focused for the long haul. For the next 6 weeks I will go into more detail on the additional tools and strategies that can support your “One step at a time” journey to success. Don’t forget to have fun and if it supports your goals getting in nature to move your body can be a huge bonus. 
In constant support of your desire for change and steps to keep you on track.
To learn more about Health coaching please visit us at www.health-fitness-coaching.com
In health,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

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Thursday, August 6, 2015

Goal Setting: Support for Health, Fitness or Wellness



Goal Setting: Support for Health, Fitness or Wellness

I love this quote," I can't change the direction of the wind, but I can adjust my sails to always reach my destination." Sunshine book of Quotes. When you are working to change habits it has been my experience that it is key to give yourself permission to stay flexible as you navigate best practices, what is/is not working and how to adjust. I have found that big goals happen with more ease and purpose when there is an element of flexibility. Mountaineering has taught me this over and over. Mother nature will decide some of the possible outcomes and being flexible can make all the difference in reaching your desired goal or not. I am learning this in kiting as well. You can not control the wind and can find yourself in big trouble if you attempt to ignore this simple rule. Here is one idea to consider and a few exercises that may help you get clear on any area in your current business endeavor where flexibility might be a consideration;
  • Stay flexible and when you feel it is right to make a shift, then shift without hesitation.If you stay alert and continue to make the course changes, knowing and trusting at all times that everything is working in concert with you, success will be yours.
  • Write down three times in your life when you choose to stay flexible . How did this serve in a positive outcome?
  • Do the same for three times in your life when you choose to stay rigid to your path. How did this affect the outcome of your desired results? I can recall countless times I have done this in adventure racing, climbing or competitive endurance events and I was always sorry I did not listen to the other voice.
We all have different comfort levels when it comes to making behavior change. You will need to find your way regarding how much you can stretch, flex and need to to stay the current course. I explore this all the time in my health coaching practice and find that is part of the challenge sometimes rewarding and sometimes frustrating. 

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In support of you,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.


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F

Tuesday, August 4, 2015

Healthy Lifestyle: Sleep and Weight Loss




Healthy Lifestyle: Sleep and Weight Loss

As a person that just seems to need at least 8 hours of sleep a day I find it surprising that so many people do their best to get by on less. There are many reasons for this including technology, a feeling that there is not enough time in the day (so you catch up in the evening), difficulty sleeping, overeating, to much alcohol to name a a few. While it may seem like 8 hours is a lot of time to be laying in bed research is now showing that not enough sleep will affect weight loss and your productivity/performance.
  • A lack of sleep leads to a slew of negatives, including weight gain, cardiovascular disease, diabetes, stroke, depression, lower immune-system response, premature aging and impaired thinking. Lack of sleep is also a primary cause of car accidents, with the American Academy of Sleep Medicine reporting an estimated 250,000 sleep-related traffic accidents each year.
  •  The hormones leptin and ghrelin are influenced by how much we sleep. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Your ghrelin levels rise and your appetite is stimulated so you want more food. The two combined make you overeat, according to the Mayo Clinic. The American Journal of Clinical Nutrition found that those who got less than the optimal amount of sleep showed an increase intake of about 300 hundred calories per day.
Here are a few other facts to consider:
  • Sleep gives your body time to recover, relax and refresh.
  • Sleep can impact your metabolism
  • Sleep is key for stellar athletic performance
  • Sleep affects our brain function-lack of creates less clarity or unclear thinking
Ideas that help promote good sleep include a winding down routine, breathing exercises, a short meditation before bed, no technology in the bedroom or around your bedtime winding down, a dark environment and avoid caffeine 3 hours or more before bed.  Keeping a journal by your bedside and writing down all the lists running through your head is another good tool.These are just a few ideas that might help your body relax and welcome a solid 8 hours.

My fitness coaching also addresses wellness practices that promote a deeper and more relaxed sleep pattern. Creating the habit is also crucial. As with anything we can feed good habits or habits that are not as supportive of our health and wellness.

To learn more about our health coaching packages please see www.health-fitness-coaching.com

In support,
Laurie
life coachLaurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.