Inspirations from Melissa

10/9/16

How are we doing on the Themes for 2016? How can we get back on track?

“The right time is any time that one is still lucky to have.”

Henry James

1/10/2016

Some things to ponder for 2016

Focus on –

1. What can I learn from this?

2. What were my contributions to this?

Themes for 2016 (“Resolutions”) from The Guardian

1. Slow Down

2. Be Mindful

3. Follow the 60% Rule of Perfection

4. Nourish Your Body

5. Unplug

6. Declutter

7. Breathe

8. Redefine Failure

9. Exercise

10. Read a Poem Aloud

Let’s try to take the months of 2016 to reach towards these themes

 

12/1/2014

Find Your Inner Peace

Breathe in. Breath out. Sit quietly and listen.

8/31/2014

Everything in Moderation – Balance

Finding your balance can be difficult. Creating balance in your life is very difficult. Start by creating moderation. Modify your life by simplifying your life. Ask yourself, “What is necessary?, What feeds my soul?, What excites me?, What is too much?” Go from there. Strip away all that is unnecessary and retain all that is.

 

 

8/20/2012

Getting Old Doesn’t Have to Be Difficult – Does It? 

Yikes! Amidst hormone changes, life changes, career changes, kids moving out, kids growing up – how does one manage it all? Cardio! Cardio! Cardio! and De-stress. More later…

 

3/1/2012

Beware of the “Black Hole”

Variety is the Spice of Life! As exercise scientist Carl Foster says – Go hard AND go easy, and don’t go in the middle.

 

 

2/1/2012

Matters of the Heart

When it comes to matters of the heart, let’s get serious.
Cardio, cardio, cardio…this has been my mantra to my clients and friends for years. It’s so simple, just a little bit daily – that’s all you need. It’s as necessary and essential as brushing your teeth. Why is it so easy to exclude our cardiovascular exercise from our day…or even week!  We often put ourselves last instead of first – behind work, family, and friends. We really matter – our hearts really matter.

If we look at all the benefits cardiovascular exercise can give us, why wouldn’t we engage in it? Just think of it as a supplement to your health insurance plan.

Strong evidence via the WHO and other researchers demonstrates that compared to less active individuals, individuals who are more active & engage in regular cardiovascular exercise:

  • have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression
  • are more likely to achieve weight loss, weight maintenance, and have a healthier body mass and composition
  • exhibit a higher level of cardiorespiratory and muscular health and fitness; and
  • are likely to have less risk of a hip or vertebral fracture

How Much Cardio Exercise is Enough?

According to the ACSM/AHA, the gold standard governing bodies on exercise in America, it is recommended

for individuals 18-64 yrs

  • a minimum of 30 min of moderate intensity activity 5 days/wk, or 20 min of vigorous activity 3 days/wk
  • a minimum of 8-10 exercises of 8-12 reps of weight or resistance training 2 days/wk

for older adults 65 yrs and over

  • a minimum of 30 min of moderate intensity activity 5 days/wk, or 20 min of vigorous activity 3 days/wk
  • a minimum of 8-10 exercises of 8-12 reps of weight or resistance training 2 days/wk
  • a minimum of 2 days/wk exercises for daily functional living maintenance, including balance, flexibility, and coordination.

 

 

1/1/2012

There’s no time like the present! Start (again) today!

 

 


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