Tuesday, November 29, 2016

A Mind Set Change: Active Vacations and Holiday's


A Mind Set Change: Active Vacations and Holiday's

                                    Shell of the day! Beach walking for fitness and fun.

This is a topic that is near and dear to me as so frequently I hear people express that their goal on a vacation or during a holiday is to relax, unwind, let go of stress yet many of the behaviors that go along with this idea are counter productive. Picture this: You decide to take a beach vacation to a sunny, warm, lively location. If your traveling during a holiday period the airports will be jammed and flights packed. Because you have an early flight there is no time for a workout or breakfast. You know the flight will not be serving food so as soon as you get through security you head for the nearest Starbucks like booth to grab a fancy coffee and some sort of breaded item. While waiting for your flight to board your doing one last email, text check hoping you haven't forgotten anything that can't wait for at least a week. After 6-8 hours on a plane, a lay over, lines in customs and a shuttle to your new home for a bit you can barely wait to grab a cocktail or 2 and a dinner. This is the start of your relaxing, stress free and rejuvenating holiday. You head to bed feeling stuffed, exhausted and weather you know it or not dehydrated. Getting a restful sleep with these factors in play might allude you.

This is a small snap shot of how things are starting out. You could continue down this path or make a few changes to the beginning and alter your daily plan to include some physical activity, healthy eating and enough rest. I realize that you might be thinking that this does not sound like much fun. Trust me you may surprise yourself and have more fun then ever if you wake up alert as opposed to hung over, rested as opposed to exhausted, ready for breakfast rather than bloated and uncomfortable. Here are the suggestions I would have you consider. Knowing the travel can be stressful set yourself up ahead of time to experience less if possible.
  • Pack some healthy snacks the night before. They can see you through at least until you have time to get something healthy. If your traveling by car you can pack a cooler with the same idea in mind.
  • If your going to drink coffee first thing make sure you drink equal amount so water. Flights don't offer much but they do offer water. If your traveling by car make sure you have water bottles handy.
  • Once you get to your destination(especially day of) keep your alcohol intact reasonable and consider food choices that you can sleep on. Get to bed at a decent hour so you can take advantage of the next day to the fullest.
  • If possible let yourself sleep until you wake up naturally. This might be hard but your body will thank you.
  • Do some sort of physical activity every day. It could be a swim, walk on the beach, class (many places now offer yoga, cardio fitness or Pilates) use the fitness center or if your at someone's home find a nearby fitness center. Bike rentals are also becoming more popular as are walking tours of places.
The above suggestions are pretty simple. There are lots of more exotic and/or involved options like skiing vacations, snorkeling, scuba, kite surfing, cycling trips, hiking trails. The list can be endless if your willing to do a little recon ahead of time and decide what you are willing to do, what sounds like fun and what can support the other goal of time to relax, revive and experience less stress for a bit of time. Holiday's and vacations can be a great way to regroup if you allow the space to do so and take care of yourself in the process. An added bonus it that you will be a lot more fun for any traveling companions/family to be around .

In support of you having time out and in a way that does not set you back from your healthy lifestyle choices, healthy eating plan and daily fitness. It is just a little different and takes a little rethinking around what fun really looks like.

In health and wellness,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses 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.


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Thursday, November 24, 2016

Gratitude: A fast track to health and wellness



Gratitude a fast track to health and wellness

                                  Sunrise in La Ventana Mexico my Thanksgiving refuge

We are now officially into the holiday season and I am finding that the more tools and strategies I can put into place to support peace of mind, minimal to no weight gain, sustained energy and adherence to my fitness program the happier I am. That is what inspired this blog post title. I want to share what I know to be true with you and you can decide what if any of it could be helpful and/or resonates with what you are wanting in your life as well. If I could target one thing that could be a game changer now more than ever it is an attitude of gratitude. I am sure you have heard this term before and if all I do is create a reminder for you around  how important and valuable this can be in your life, mission accomplished. I do have some thoughts around how you can create a gratitude menu so to speak. A variety of ways that you an tap into this practice on a regular basis. Here are some simple ideas:

  • At least once a day when you get into your car to drive somewhere look for something in nature (or otherwise if need be) to be grateful for. If you live in the city it could be trees, open sky, a park. You may have to be a bit more creative.
  • Get out in nature at least once a day and reflect on something that gives you a sense of peace. Could be animals, birds, moving air, grass. You name it. Nature is a very powerful force when it comes to gratitude and how it can create a sense of healing and peace.
  • Keep a gratitude journal where you record three things you are grateful for on a daily basis. This only takes a few minutes and can go a long way in raising your energy and a sense of appreciation for the people and the things in your life.
  • Let one person know every day that you enjoy and are grateful to have them in your life. I started a practice the week of Thanksgiving ,contacting at least one friend per day to let them know how important they have been to me in my life. I have found that people do not expect this and are so happy to get the short message.
It is easy for me to go on about why we should all be grateful, especially in this country where we have so much and how we should go about doing this practice. Actually implementing any of the above on a regular basis is simple yet takes diligence. As with any new habit it might be fine for a few weeks and then as soon as you find yourself under unexpected stress, tired or overwhelmed the practice takes a back seat. I know I have had this experience myself and have had to get myself back on the "Daily Gratitude" track more than once in the past year. 

So what does all of the have to do with your health and wellness? To put it simply gratitude creates a sense of inner peace which I for one need as much of as I can experience. It also can raise your energy at least for short periods of time and can often help with the feeling that you are in control by acknowledge the things that you are grateful for which may also be some of the things that are going well for you in your life.I know that over all there is very little we have control over. Certainly not other people only our selves. Having a practice of gratitude allows you to focus on those things that you do have control of and are grateful for and perhaps a way to allow for those things that you don't.

My intention is always to bring to you any experiences that have helped me to stay positive, strong, engaged and on my healthy lifestyle path which also does include healthy eating and fitness. I offer this support to you in the hopes that it makes your journey easier and more sustainable. I trust that there may be something in this post that creates a sense of peace, hope and feeling that at least in the moment all is well.

In support and in health during this holiday season.
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership,  mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Veraheart and Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focuses 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.


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Sunday, November 6, 2016

Fitness Tips for Health, Longevity and Weight Loss.



Fitness Tips for Health, Longevity and Weight Loss

In my last blog I focused on the practice of doing 4 days of cardio fitness with each session being at least 30 minutes: Fitness for life . The idea being that as time goes on we can experience a graceful aging experience and actually ward off decay if we exercise with gusto, consistency and are very purposeful in the choices we make in relation to our cardio activities. In addition to that part of a fitness program it is also crucial that a strength training component be built in 2 days a week. I have found that there are many different options when it comes to strength training. A weight program with circuit type machines is one option but certainty not the only game in town. Free weight are another idea and for some of us body resistance will do the job just fine. I like to do 30 minutes of strength and mobility work twice a week using lots of upper body, lower body and core exercises. There are numerous programs available online, in a DVD format and classes that focus on this area. If your looking to really dig in here are a few ideas:
  •  Barre, 
  • Power Yoga, 
  • PIYO 
  • And some forms of Hot Yoga (Bikrams)
These are a few formats that will hit all muscle groups and than some!

 In addition it is key that  you also do at least one day a week of purposeful stretching, yoga or anything along those lines that helps you to remain flexible. It is important to be fit and if you only focus on cardio fitness or strength/mobility you will find that over time your body becomes rigid and stiff.

Lastly, as part of your moving routine, balance training and activities that involve coordination and fine motor skills can not be left out of the mix. One of the brains bigger jobs is to dictate how your body moves. If you don't challenge this system your brain becomes less efficient at it's job of  managing movements. This will directly affect your balance and coordination in a less than positive way. If you don't challenge this system your brain becomes less efficient at it's job. So what are some of the ways you can move your body to challenge your brain? I suggest movement that is three dimensional. Hip circles are an example of this as is the overhead reach (or dry backstroke.). To do this one lie on your back with one leg bent. reach over your head with your right arm, like your doing the back stroke, return the arm to your side and do the other side. I recommend at least one set of 8 building up to 2 sets of 8 each side.

I know the above is a lot of information and I hope it will make your fitness journey a bit more targeted, fun and productive. IN the end you want to be doing different things on different days in order to address all of your fitness/physical needs. It is my desire to assist in the process of sorting out what is going to work best for you!

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 and Boot Camp Hub 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.

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