Sunday, October 30, 2016

What Kind and How Much Exercise Supports Results?

What Kind and How Much Exercise Supports Results?

Given the number of fitness choices available today can be a big dilemma what to choose for your own daily fitness plan. There are any number of high intensity options, options that utilize some sort  of equipment, options with stations, weights, balls, bands. It is endless. This does not even come close to looking at some of the wellness orientated classes that have added intensity to fit the criteria for a cardio type of work out. And what if your not a gym person or prefer the outdoors to the indoors. Maybe you like solo vs a class full of people or perhaps the other way around. In any event not having options is not an excuse any more for not taking care of your fitness. Choosing what is best for you might be more of a challenge. The bottom line is if you want to meet basic exercise recommendations you will have to come up with a menu of things that meets the following criteria:

  • 30-45 minutes of cardio type exercise 4 plus times a week. This means anything that gets your heart rate up to your training rate. This is a good way to increase your bodies fat burning mode and strengthen that big and all important heart muscle.
  • Strength Training 2 times a week. This does not necessarily mean weight training although that is a form of strength training. It could mean power yoga or a circuit class that uses stations and some supports (balls, bands, hand weights etc). There are also fitness classes that target strength training using your own body weight as the resistance. If your an outdoors only person there are parks with par-courses that focus on building strength.
  • Do the above for the rest of your life and that means weekends, vacations and even holidays. It becomes a way of life.
What people may not realize is that most of what is referred to as aging is actually decay. Aging will happen naturally but decay can be delayed if we make lifestyle choices that keep it at a distance. So while the above may seem extreme it will keep you feeling and looking younger longer. Exercise alone is not enough but it is a good practice. You will also need to be mindful about your nutrition, emotional connections and sense of purpose . However, exercise is the base for keeping your body more vibrant and for you to reap the benefits of what that means. Exercise increases our energy levels,
helps us feel challenged and engaged, forces our bodies back to a very natural state (working and sweating) and changes your blood chemistry so it is inflammatory. All these things make it a hard to dispute why fitness is so important. 

Strength training is the bullet that wards off the 10% of muscle loss you can expect to see every ten years or so after age 40. It also makes a big difference in  the bone loss you will experience over time both of which you want to minimize to maintain quality of life. 

So you may have noticed that I have not even addressed the importance of exercise for weight loss and sustaining weight loss. That is another blog unto itself and for the sake of shining a small light on this exercise will allow the body to loose wight faster when combined with a healthy eating plan. It is one of the only things that will help you sustain weight loss after you have done all that hard work. Exercise and maintaining a healthy eating plan as part of your life long habits program will mean you don't need to revisit a weight loss cycle again.

In support of you and whatever takes you closer to your healthy lifestyle, more energy, fewer aches and pains and a longer, happier life.

In health,
Laurie


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

life coach

Friday, October 21, 2016

Creating/Sustaining Weight Loss and Life Style Change


Creating/Sustaining Weight Loss and Life Style Change

So what is one of the most important components of weight loss and sustaining weight loss Exercise? While exercise helps and is a good idea it is about 30% of the solution. A specific eating plan? Now we are talking. I have some ideas for you that may be review or perhaps new and if followed loosing and sustaining weight loss can be much more predictable and consistent. Idea number one is DON"T EAT DEAD FOOD. What I mean by this is foods that have been refined in any way. This includes but is not limited to fast food, junk food, processed food, filler food, most foods that come in a box as well as white floor foods(breads etc), white rice, sugar, pasta and soda. For some people this will raise a state of panic as these are current staples. I do have a guide that might be helpful:

  • Adopt the 50/25/25 rule. This means that 50% of what is on your plate are fruits and vegetables, 25% are whole grains and the other 25% is protein (meat, fish, poultry or any of the vegetarian options for protein).
  •  Eliminate Fast Food from your lifestyle (not necessarily fast food places. Some do have healthy options) anything that can be fried, milkshakes, soda etc.
  • Let go of eating everything on your plate. In this country we eat 20% more than we need to and the results are staggering. As a whole we are now 20% overweight. It is hard but as most portion sizes are to big cutting them in half might be the best rule of thumb.
  • Pass on the solid fat, things like butter and the fat in beef. Processed food also has solid fat as does fast food. Olive oil and coconut oil are great alternatives.
  • Limit your alcohol intake. Notice I did not say no drinking allowed but limiting yourself to one or two glasses of wine at night is the recommendation.
  • Exchange your refined grains for whole grains: brown rice, quinoa etc. and use whole wheat instead of white flour.
While the above suggestions might seem like repeats of what you have heard before I feel they are all worth the review. It is not easy to change our food preferences especially if our bodies have grown to crave certain kinds of foods that do not serve us. There are many healthy food menus out there and tools to use that teach and support the above.  Here are a few short articles on getting creative with your food choices and making eating fun in the process..http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/20waystoenjoymorefruitsandvegetables.ashx. and /.http://www.cdc.gov/chronicdisease/overview/

My intention is to give you the information to make positive and proven changes in your current eating habits so that weight loss is not as challenging and so that the weight you do loose is gone for good. Here is to you and supporting your goals around a healthy body weight.

In health,
Laurie

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

life coach




Thursday, October 13, 2016

How "Caring" Can Affect Your Health and Wellness


How "Caring" Can Affect Your Health and Wellness

Lately I have been on a mission to see what it is that truly creates behavior shifts in peoples lives most specifically in the areas of health, fitness and wellness. There are lots of ideas, studies and programs that address all three areas and I am finding that there is more to lasting behavior change.
Without a sense of purpose most people tend to flounder or feel lost in a sea of activity, stuff and/or  relationships that are empty. The thing is one of the keys to health and especially over time is caring. This also becomes a bit more specific. I refer to it as your core or inner life. If you want to explore all ways to be healthy and happy you might consider some of these ideas.

  • Value your family and specifically your primary relationships. Granted sometimes we need to let go of certain relationships as they are not serving us in a positive way. However, it is worth considering that as time goes on there is a huge benefit to knowing someone well and having them know you well, especially as things change and life hands us different challenges.
  • Nurture your friendships and create new ones. At certain times in our lives we may feel like we don't have time for friends and there is truth to this. Raising children, working, caring for aging parents, any number of things can create this. At some point this changes and hopefully there is more space to spend quality time with people you have known for a long time as well as the opportunity to seek out and meet new people that may have similiar interests and space as well.
  •  Pets. Never underestimate the power of a furry friend. I know most people might prefer the company of a dog but cats and even horses can be extremely powerful when it comes to giving back and receiving as well. I volunteer at a dog shelter and can attest to the gratitude I feel from the dogs I walk or foster. Having one on your own is even better plus you are doing something wonderful for animal kind.
There are other ways to create a life filled with care and I highly recommend exploring what that looks like for you. There is never a shortage of volunteer organizations looking for support, clubs or groups that support community efforts. There are also job opportunities that might create this sense on purpose. It does not have to be a high powered career. Perhaps you have  moved on for this, but need a way to interact with people that also provides some value. I realize that as you read this you might be thinking "How does this help me loose weight, stick with a fitness program or eat healthy?" I will address all those things in the next few blogs. The short answer is that we need balance in our lives to be successful at lasting lifestyle change and if we don't feel a sense of purpose or have something to care about it feels empty, even at our perfect weight, eating a healthy diet and exercising 5-6 times a week.

I look at the whole person when I think of change that sticks. Caring about something beyond ourselves is one aspect of who we all are.

In support.
Laurie

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

Friday, October 7, 2016

The Power of Gratitude for Health


The Power of Gratitude for Health

Recently I found myself feeling tired, resentful, short tempered and just plain off. I had been reading a book called "The Grateful Life" and was reminded of one simple thing that I had not been doing as part of my daily wellness practice: writing down 3 things that I cam grateful for on a daily basis. Gratitude is one of those things that research is now supporting as a viable tool to help with symptoms of depression, insomnia, hopelessness and can help create a sense of purpose if practiced on a regular basis. As a health coach I am frequently in the position of advising and supporting people with fitness goals, weight loss goals, healthy eating and stress reduction. I am finding more and more that assisting people with a wellness practice that includes an element of gratitude is very important. While many of the suggestions I am about to make may be review for you if your not doing something on a regular basis now might be the time to make a shift. Here are some ideas to get you started on a gratitude practice:

  • Get out in nature for even 5 minutes daily and notice what is around you.
  • While driving or commuting to work find 5 things to appreciate as you look at your window.
  • Keep a gratitude journal in an easy to see place and write down 3 things your grateful for everyday. If you want to take that a step further have someone you can be accountable to on this and share your three.
There are lots of other things out there that people are doing to practice gratitude and in a way that really does bring about a change in the way they feel, interact with others and see the world. As we head into the holiday season remembering to be grateful can take on a whole new dimension as well as present with some different challenges. This article by Forbes Magazine offers some insight on the 7 things that can create direct benefits to your holidays or not. While I am not an expert on gratitude or all the benefits it provides I do know that when I am not in a mindset of being grateful and noticing all that is positive in my life I am not my best self. As a coach I want to empower the people that I work with all the tools that support successful lifestyle change and if I am not using them myself it is hard to expect others to follow my advice.

In the end if you want to experience more appreciation, joy and peace in your life I highly recommend this practice. It may also have some powerful additional benefits like reduced stress, sense of well being and feeling of hope. All of which can all support even more health benefits including getting better sleep which is also associated with weight loss and improved fitness.

I trust this information is helpful to you in some way. As with anything the best idea is to take the parts that work for you and leave the others behind.

In support and health,


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

life coach