tag:blogger.com,1999:blog-58632372874987807232024-03-06T01:00:08.941+13:00Happy HandstandA collection of articles to humor, nourish, exercise, quote and last not least to inspireGenialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.comBlogger406125tag:blogger.com,1999:blog-5863237287498780723.post-88625394558928086082020-11-13T08:32:00.002+13:002020-11-13T08:32:50.651+13:00....moving to gjinow.com<p> Yep, there you have it. </p><p><br /></p><p style="text-align: center;"><span style="font-size: large;"><a href="http://www.gjinow.com">www.gjinow.com</a></span></p><p><br /></p><p>This time the articles will be posted as my own writings :). There is a survey for you to be part of where I am 'brainstorming' articles and a prize to win if you want!</p>Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-80999018051579068352017-07-23T13:01:00.001+12:002017-07-23T13:01:29.875+12:00Stretching Doesn't Work (The Way You Think It Does)This is so interesting and it does makes a lot of sense. The body will lengthen only the mind is ready.<br />
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<a href="https://breakingmuscle.com/fitness/stretching-doesnt-work-the-way-you-think-it-does">Original post here.</a><br />
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Does stretching make you more flexible? I know the obvious answer to this question, based on what we’ve all been told about the merits of stretching, is, “Duh! Yes!” But it turns out that might not be the case. But it might be the case. At least a little. But not totally. Okay, let me explain.</div>
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<strong>Stretch Your Bits or Stretch Your Mind?</strong></h3>
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I’ve had a few things come up recently that have me rethinking the common stretching belief that goes something like this: stretch tight bits in your body and they will get longer/more flexible/more supple.</div>
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<strong>The things that have me rethinking this are:</strong></div>
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<li style="border: 0px; letter-spacing: 0px; list-style: decimal outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;"><a href="https://www.liberatedbody.com/podcast/jules-mitchell-lbp-009/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">An interview </a>I did on the Liberated Body Podcast with <a href="http://www.julesmitchell.com/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">Jules Mitchell</a> who is writing a book (and just finished a thesis) on the science of stretching.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: decimal outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">A guide I am putting together on how to resolve short hamstrings (it’s out on <a href="https://www.liberatedbody.com/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">Liberated Body </a>in October), which had me immersed in the research about how hamstrings specifically manage to return to a more functional length.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: decimal outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">And last but not least, I am reading Katy Bowman’s new book <a href="http://www.moveyourdna.com/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank"><em>Move Your DNA </em></a>where her insights on sarcomeres have my attention (plenty of other things too, but I’m already trying to keep this post from becoming epically long)<em>.</em></li>
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<strong>I’ll do my best to summarize the a-ha moments that have sprung out of these three things.</strong></div>
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<strong>Your Nervous System Runs the Show</strong></h3>
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In her interview with me, Jules Mitchell* talked about how she began her thesis with the intention of taking a biomechanical view into <a href="https://en.wikipedia.org/wiki/Asana" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">yoga asana</a>, which is exactly what she does. However, because she started her work from the perspective of a yoga teacher- with all the training that had told her that stretching leads to increased flexibility, she was surprised to discover that the research on stretching did not bear this idea out.</div>
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<strong>She discovered this idea - that if we stretch more and stretch harder that our tissue will change - was untrue.</strong> In reality, we are not lumps of clay that can be molded by persistently tugging on things. This is because our <a href="https://breakingmuscle.com/fitness/why-stretching-and-warming-up-are-not-the-same" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">nervous systems are running the show</a>.</div>
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So what does that mean? That means that unless you are under anesthesia (where you will miraculously gain full and even excessive range of motion, but I do not recommend attempting to go through life under full anesthesia simply for its flexibility gains), your ability to stretch at any range is determined by your nervous system’s tolerance to that range.</div>
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<strong>As in, when you have <a href="https://breakingmuscle.com/fitness/help-for-your-shortie-hamstrings" style="background: transparent; color: red; font-weight: normal; outline: 0px; text-decoration-line: none;" target="_blank">super short hamstrings</a> and you try to forward fold and meet rigid resistance, it is not that you need to pull on your hamstrings like they are inanimate taffy, because you can’t.</strong> Your nervous system is the thing giving you that firm end range, and it’s basically saying, “Nope. Sorry buddy. I don’t feel safe there, so I’m not going to let you go there.”</div>
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<strong>Getting pushy about it and trying to force your hamstrings into ever deeper end ranges will have one of three outcomes:</strong></div>
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<li style="border: 0px; letter-spacing: 0px; list-style: decimal outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">You will injure your tissue (which, P.S., has about a two-year healing period if we’re talking about a tendon injury).</li>
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I recommend not trying to force override your nervous system on issues of flexibility. <strong>It will win. It will be unpleasant.</strong></div>
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<strong>Your Body's Emergency Brake</strong></h3>
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<strong>Why would the nervous system not feel safe and therefore limit your mobility?</strong> Because that range is unfamiliar, or because compensatory patterns in your body have determined that certain parts of you need to function as an emergency brake in order to hold it all together (and of course these two things are not mutually exclusive). Both boil down to issues of <a href="https://en.wikipedia.org/wiki/Motor_control" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">motor control </a>(plenty more to chew on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017756/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">here</a>) and of <a href="https://en.wikipedia.org/wiki/Davis'_law" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">Davis’ Law</a>, which can be (over) simplified to, “use it or lose it.”</div>
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While working on the <em>Liberated Body Short Hamstrings Guide</em>, I kept coming back to the issue of how the hamstrings function, in some<a href="https://breakingmuscle.com/fitness/block-lunges-release-the-quadriceps-and-lengthen-the-hamstrings" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank"> chronically short-hamstringed people</a>, as an emergency brake.<strong> This kind of compensatory pattern happens for plenty of reasons, but top among them might be under active deep core musculature, too rigid core musculature (yes, underactive and too rigid can come together), weakened adductors, and more.</strong> If these or other key stability structures can’t fully do their job, the hamstrings are at the ready. They sub in for a lack of support elsewhere by battening down the hatches.</div>
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To go back to the emergency brake analogy - if your car were parked on the edge of a cliff and was held there only by its emergency brake, would you release it? Not if you are sane. <strong>This is the same decision your nervous system is making when you attempt a forward fold and are stopped prematurely.</strong></div>
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<strong><a href="https://breakingmuscle.com/view-image?src=images/bydate/201409/shutterstock166148480.jpg" style="background: transparent; color: red; font-weight: normal; outline: 0px; text-decoration-line: none;" target="_blank"><img alt="brooke thomas, stretching, flexibility, mobility, stretching doesn't work" class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201409/shutterstock166148480.jpg" style="border: 0px; letter-spacing: 0px; margin: 0px; padding: 0px; vertical-align: top;" /></a></strong></div>
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<strong>Those Naughty Sarcomeres</strong></h3>
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In regards to the use-it-or-lose-it part of the flexibility equation, let’s talk Katy Bowman**, moving your DNA, and the <a href="https://en.wikipedia.org/wiki/Sarcomere" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">sarcomeres</a>. Bowman has been a champion of getting people to understand the difference between frequency and intensity<strong>. In short, that what we are doing with our bodies <em>most of the time </em>thoroughly trumps how hard we may be capable of working out (or stretching) for a small portion of our day.</strong> In relationship to flexibility, this means that if we, for example, sit in a chair with our hamstrings contracted from both ends all day long, we will gradually develop short hamstrings.</div>
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<strong>Here is an extremely pared down, Cliff’s Notes version of Bowman’s writing in <em>Move Your DNA</em> on the role the sarcomeres play:</strong> Sarcomeres are the basic contractile units of our muscles. Muscles move because sarcomeres generate force and move. When you are often in the same position - as with our contracted-hamstrings-in-the-chair example - your sarcomeres change on the cellular level in a way that makes it easier for you to do more of what you are already doing. Yes, those naughty sarcomeres will actually cannibalize themselves and grow themselves to set your chair-shape as your new normal.</div>
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<strong>That said, the way to approach rehabilitating this would be to move with more normal hamstrings length more frequently.</strong> For example: to <a href="https://breakingmuscle.com/fitness/sitting-at-your-desk-is-eating-your-muscles" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">use a standing desk</a> for all or part of the day, to sit on the floor with our legs outstretched in front of us (if we can accomplish that without rounding our backs, another symptom of short hamstrings), wearing neutral-heeled shoes, and to walk and to take frequent movement breaks, among other things.</div>
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<strong>The road to rehabilitation would <em>not</em> look like stretching the bejeezus out of your hamstrings at their absolute maximum end range for somewhere in the neighborhood of thirty and ninety seconds per day.</strong></div>
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Bringing Mitchell’s and Bowman’s work together, this kind of rehabilitation accomplishes a few key things. First, it reminds your little sarcomeres what length you would like things to be by gradual, incremental loading of your body in healthier ranges of movement. Second, taking<a href="https://breakingmuscle.com/fitness/working-out-isnt-enough-advice-for-desk-workers" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank"> more opportunities for natural movement more frequently </a>(oversimplified definition alert: natural movement = accomplishing the movements that our ancestors used to need to do to survive - like walking, or bending, or climbing - with proper alignment) develops strength and adaptability. <strong>This allows your nervous system to feel safe about testing out new ranges of motion, while simultaneously unraveling the compensatory patterns that make your nervous system put on the brakes in the first place.</strong></div>
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<strong>A Tale of Two Feet</strong></h3>
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<strong>What might this look like in practice? Let me tell you about my feet.</strong> Last summer I still had to slap on my rigid hiking shoes in order to get out on the rocky trails here in New England. Whenever I attempted to wear a more flexible-soled shoe, I was one sore-footed girl. Determined that <a href="https://breakingmuscle.com/fitness/katy-bowman-and-the-biomechanics-of-human-growth-barefoot-babies" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">my feet could be more supple</a>, I spent the year wearing only neutral-heeled, flexible-soled shoes, taking plenty of barefoot time, increasing my walking mileage, and intentionally seeking out as much diverse terrain as I could find.</div>
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Fast forward to the end of this summer and I have been hiking daily - up steep inclines, on slick shale, on rocky ground and tangled stumps - only in my <a href="http://www.unshoesusa.com/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">Unshoes</a>. <strong>And what’s amazing is that these hikes also manage to feel like a delicious foot massage no matter how long I’m out on the trail. </strong>I find myself intentionally stepping on the rockier areas of the trail because it <em>feels good on my feet. </em>What happened there?</div>
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<strong>I incrementally - over one year - loaded my feet differently, and as a result the 33 joints that live in my tootsies are now much more supple and flexible.</strong> My feet are also stronger. Flexible and strong like to show up to the party together. Go figure.</div>
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<strong>Some <strike>Stretching</strike> Movement Rules to Live By</strong></h3>
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<strong>So is stretching the devil? Nah.</strong> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1004076/?page=2" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">Frequent, intermittent stretching</a> that is within your range and not red-lining it for your abilities helps you to explore your movement ranges and therefore helps you to (very gradually) remodel yourself at the cellular level to a more mobile version of yourself.</div>
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This is a complex issue for which much more could be said, but I have already written a short novel, so in closing here are a few bullet points that we might want to consider so that we can re-frame how to become more flexible.<strong> Perhaps we should:</strong></div>
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<li style="border: 0px; letter-spacing: 0px; list-style: disc outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">Stop with the no-pain-no-gain crap and instead accept that <a href="https://en.wikipedia.org/wiki/Goldilocks_principle" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">The Goldilocks Principle </a>holds true for human tissue: not too much, not too little, but just right amounts of input keep us healthy and mobile.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: disc outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">Stop with the “stretch tight bits to make them looser” and “we are inanimate lumps of clay” models. We are alive. Our nervous systems are in charge. We need to have a long-term dialogue with it, not pretend we can boss the CNS around.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: disc outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">Stop pretending we can put movement into a bento box of “exercising” and “non-exercising” time when what we are doing <em>all the time - </em>movement not exercising -is what is determining our shape and mobility.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: disc outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">Stop stretching at extreme maximum capacity at rare intervals and instead take kinder intermittent stretch breaks.</li>
<li style="border: 0px; letter-spacing: 0px; list-style: disc outside; margin: 0px 0px 0px 1.5rem; padding: 0px; vertical-align: baseline;">And while we’re at it, let’s altogether <a href="https://breakingmuscle.com/fitness/mobility-s-dark-side-why-being-super-bendy-isnt-all-that" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;" target="_blank">drop the idea that being bendy is somehow better</a>. Functional length is better; hypermobile is trouble.</li>
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<span style="font-size: 11px;"><em>*It’s worth noting that I am not trying to speak for Jules Mitchell. I can only report my take on our conversation, she may very well disagree with the way I phrased something here, so these are not Jules’s words, they’re mine. To read her words, you can </em><a href="http://www.julesmitchell.com/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;"><em>visit her blog</em></a><em>.</em></span></div>
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<span style="font-size: 11px;"><em>**I also can’t speak for Katy Bowman. So this is my take on her writings, and she may very well disagree with how I have presented the material. To read it straight from her fingertips, you can </em><a href="https://nutritiousmovement.com/blog/" style="background: transparent; color: red; outline: 0px; text-decoration-line: none;"><em>visit her blog</em></a><em>.</em></span></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-72520322482033651852017-02-24T16:30:00.003+13:002017-02-24T16:30:29.382+13:00Plateaus Rule! Why Plateaus can be the best thing to happen in the pursuit of your fitnessIt also helps if you treat fitness as a lifestyle so that it becomes your 'norm' =)<br />
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Courtesy from <a href="https://www.acefitness.org/blog/6283/plateaus-rule-why-a-plateau-can-be-the-best-thing?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=Health-eTips-2017-02-22&utm_content=Health+eTips&spMailingID=27978140&spUserID=NjU5NTYyOTI1NzgS1&spJobID=984289769&spReportId=OTg0Mjg5NzY5S0">ACE</a><br />
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You summon the strength to lift your foot one more time. Your leg feels like it is made of lead. Your foot collapses to the ground and you’ve taken another step. Time to repeat on the other side. Your heavy backpack means the sweat and heat have nowhere to go and you can feel every bit of the burden as you prepare to lift your foot, your breathing heavy and fast yet still seemingly inadequate. If only you could stop for a moment to gather your strength…</div>
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Welcome to the all-uphill, all-the-time-climb! If only the terrain would level off a bit. If only you could hit a…plateau! If you are backpacking, hitting a plateau is awesome. However, with fitness, hitting a plateau is universally seen as a negative. That’s about to change.</div>
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Webster’s Dictionary defines a <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">plateau</em> as:</div>
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<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">A large flat area of land that is higher than the other areas of land that surround it</li>
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There’s nothing negative in this definition. Climbing is hard work. If you come to a “plateau” or any leveled-off spot after a period of climbing and hard work, it can be a great relief as you have the opportunity to stop and rest. This rest recharges you for the next part of the climb and gives you the strength to continue your journey.</div>
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Why then is a plateau viewed so negatively with fitness? Let’s take a look at this from a slightly different perspective.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">THE ASCENT OF MOM</strong></h2>
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Here’s a story about a woman—let’s call her “mom” because she is, in fact, my mother. Mom is 370 pounds (168 kg), hasn’t been living healthfully in some time, has sleep apnea, high blood pressure, a long commute to work and family responsibilities that occupy her energy. One day, not long after my father died of a heart attack at 424 pounds (192 kg), mom decides she’s had enough of living this way and that it is time for change. Deciding to change doesn’t mean it will be easy or that it will happen overnight.</div>
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At first, although the general desire for change is there, the specific desire for taking action each day isn’t quite as strong. This is quite common. She has little willingness to start physical activity and decides to make changes to only her eating habits at first. She starts her climb.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">A SERIES OF PLATEAUS</strong></h2>
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A couple of years of nutrition-only changes, and mom loses 90 pounds (41 kg). She hits a plateau and isn’t losing any more weight, but still wants and needs to. She decides she is now ready to pursue some physical activity. She begins adding a couple of walks at a park and a couple of water fitness classes each week. As a result, she starts losing more weight and, after a while, hits another plateau. She feels ready to now start adding resistance training. Her son—let’s call him Jonathan—is early in his fitness career and spends some time training his mother. Again, she hits a new round of progress, hitting a total weight loss of 170 pounds (77 kg) and is now feeling fantastic with a feeling of a new life.</div>
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What is the pattern here? Progress, then a plateau, followed by more progress. This disrupts the “plateaus are bad” establishment. Every bit of progress came from making difficult changes and sustaining them for a period of time until they became sustainable. In this case, the plateau is actually a place of gathering the mental resources to make the next change—it is a form of rest. She never lost the progress she had gained. She just hit a plateau and gathered strength for the next change, the next climb. It looked a little bit like the blue line below.</div>
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<img alt="plateaus" height="525" src="https://acewebcontent.azureedge.net/expert-articles/2017/02/2017-02-13-plateaus-rule-chart.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" width="1100" /></div>
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If we view the two graphs above as a long hike up a large mountain, which journey looks more fun to you? The red line looks positively awful as it represents making a lot of hard changes at once and sticking with them ceaselessly. Sure, you get progress in less time—but that’s only if you survive the journey. Yet, when it comes to fitness, this is the path most often chosen.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">HOW LONG DID IT TAKE?</strong></h2>
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When people hear mom’s story, they most often ask “How long did it take?” with a look of hope in their eyes. Seven years, I tell them. And then I see their eyes drop and shoulders slump. She made progress and then levelled off, made progress and levelled off, and so on. She could have made progress a little faster (it would still be measured in years) if she’d taken the hard road—the red line in the chart above. That’s what most people do—and most people fail. They do too much, too soon or go on a ridiculous juice diet to try and take a short cut. It’s often miserable, short-lived and ends in failure. Those who chose the red line approach rarely reach the peak. </div>
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Here’s the key point to remember: The pace and amount of change must be big enough to make a real and lasting difference and keep you motivated, but it must be small enough to be manageable and realistic. This is different for everyone, which is why knowing exactly what to do and when can be so challenging.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">CALL TO ACTION</strong></h2>
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This is why the world needs caring and competent health and fitness professionals who will coach people through the change process rather than loud, obnoxious, shirtless, showy social-media fitness stars, whose posts actually demotivate more regular people than they motivate.</div>
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On any long, difficult journey, plateaus are your friend—a chance to rest up for the next push and reflect on the progress you’ve made to that point. Let’s start viewing them that way.<span class="ArticleEnd" style="background: url("data:image/png; border: 0px; display: inline-block; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 15px; line-height: inherit; margin: 0px 0px 0px 7px; padding: 0px; position: relative; top: 3px; vertical-align: baseline; width: 17px;"></span></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-63327204150169763282017-01-27T11:16:00.004+13:002017-01-27T11:16:56.991+13:00“How do I build the perfect glutes?”So I get the question all the time..EVen I wana build it if I can hahaha...<br />
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Here are some tips and tricks :)<br />
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Courtesy of <a href="http://www.issaonline.edu/blog/index.cfm/2017/when-clients-ask-how-do-i-build-the-perfect-glutes?utm_source=newsletter&utm_medium=email&utm_content=build-the-perfect-glutes&utm_campaign=Jan-2017">ISSA</a><br />
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<img alt="When Clients Ask, “How Do I Build the Perfect Butt?”, Here’s My Response" class="img-responsive" height="340" src="https://cdn.issaonline.edu/blog/img/posts/650x340xBigger-Glutes_Header_940x492.jpg.pagespeed.ic.9KqDYbGVkf.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0054px; height: auto; margin-left: auto; margin-right: auto; max-width: 100%; vertical-align: middle;" width="650" /></div>
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You get this all the time from your clients, right?</div>
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<span style="box-sizing: border-box; font-size: 18.0054px;"> </span> <em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">“My legs are bulging, but what about my butt?”</span></em></div>
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<em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;"> </span></em> <em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">“I really want to shape up my butt more; how do I do it?”</span></em></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">We want to be strong and fit, but let’s face it; </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">we also want a perfect butt, glutes or backside</span><span style="box-sizing: border-box; font-size: 18.0054px;">. It’s by far the most common thing my clients ask for, and I have the answer.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I won’t give you all this “fluffy” stuff that you see from Instagram girls who post pictures of their booty all day. Some of them may actually give good tips, but this is the ISSA, so let me give you </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">the science behind glute training</span><span style="box-sizing: border-box; font-size: 18.0054px;">.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">First, you need to understand the muscles involved. Those that give us that nice, curvy bottom include the gluteus maximus, gluteus medius, and gluteus minimus.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">A lot of our daily movements, like walking or running, involve these muscles, and yet, most people never train them specifically.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">When you do train your gluteus muscles, it’s possible to achieve hypertrophy, or growth in the size of the muscles. </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">The secret is to target each of the glute muscles and to progressively overload them with high intensity</span><span style="box-sizing: border-box; font-size: 18.0054px;">.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance.</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Can’t I Just Squat and Lunge?</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">From a lot of people who haven’t done their research, you’ll hear:</span></div>
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<em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">“Just squat more! And dead lift more!”</span></em></div>
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Squats, deadlifts, and lunges definitely hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.</div>
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Although some people may build a beautiful derriere from just squatting, deadlifting, and lunging, one size does not fit all and this approach may not work for everyone. For those who need a little extra help, or don't want to spend all their time in the squat rack, hit those glutes directly</div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">If you want to really build an awesome tush, you need to hit it </span><em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">directly</span></em><span style="box-sizing: border-box; font-size: 18.0054px;">, with exercises that cause the highest percentage of muscle activation from the three gluteus muscles.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">The glutes are most activated when the hips are near full extension</span><span style="box-sizing: border-box; font-size: 18.0054px;">, so focus on exercises that target the glutes </span><em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">and</span></em><span style="box-sizing: border-box; font-size: 18.0054px;"> achieve this full range of motion.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">Your Best Bets to Target the Glutes</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Now, let’s get specific. What exactly are the best exercises for seeing growth in the glute muscles?</span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Side plank abductions</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Single leg squats</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Hip bridges</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Kettle bell swings (with an emphasis on hip thrust with glute contraction)</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Hip external rotations</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Single-leg elevated hip thrusts</span></li>
</ul>
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<span style="box-sizing: border-box; font-size: 18.0054px;"><img alt="Side Plank Abduction" class="img-responsive" height="500" src="https://cdn.issaonline.edu/blog/img/posts/600x500xglute_side_plank_abduction_1.jpg.pagespeed.ic.FU16i2ssgN.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0072px; height: auto; max-width: 100%; vertical-align: middle;" width="600" /></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;"><img alt="Glute Bridge" class="img-responsive" height="500" src="https://cdn.issaonline.edu/blog/img/posts/600x500xglute_bridge_1.jpg.pagespeed.ic.Zlt7pRZMXn.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0072px; height: auto; max-width: 100%; vertical-align: middle;" width="600" /></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Most of these exercises achieve a 70% or greater maximal voluntary muscle contraction (MVIC). The higher that percentage, the more you’re working those glutes and the faster you’re moving toward bigger muscles.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Side plank abductions come out on top with 103% MVIC, and single leg squats are the next best with 82% MVIC .</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Don’t Forget the Legs</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">From my own personal experience, I have seen the greatest results in glute muscle development when I added an additional, glute-intensive workout day.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">But, I also include my legs because they are all related.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">On Mondays I dedicate my workout to leg exercises that also hit the glutes:</span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Heavy barbell squats</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Split lunges</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Hamstring curls</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Leg extensions</span></li>
</ul>
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<span style="box-sizing: border-box; font-size: 18.0054px;"><img alt="Barbell Squats" class="img-responsive" height="500" src="https://cdn.issaonline.edu/blog/img/posts/600x500xglute_barbell_squats_1.jpg.pagespeed.ic.m6NerZaUZe.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0072px; height: auto; max-width: 100%; vertical-align: middle;" width="600" /></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;"><img alt="Barbell Squats" class="img-responsive" height="500" src="https://cdn.issaonline.edu/blog/img/posts/600x500xglute_dumbell_split_squats_1.jpg.pagespeed.ic.YpSowCghJK.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0072px; height: auto; max-width: 100%; vertical-align: middle;" width="600" /></span></div>
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<img alt="Leg Extension" class="img-responsive" height="500" src="https://cdn.issaonline.edu/blog/img/posts/600x500xglute_leg_extensions_1.jpg.pagespeed.ic.PVi5aVPzW3.webp" style="border: 0px; box-sizing: border-box; display: block; font-size: 18.0054px; height: auto; max-width: 100%; vertical-align: middle;" width="600" /></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I dedicate my Friday or Saturday workout to strictly “booty building” and I put my glutes through the ringer.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I attribute my progress to the progressive overload principle, which is the “gradual increase of stress placed upon the body during exercise training.”</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">This is the most important principle in strength training, and it gives you the best results in muscle growth and strength.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">This is because our </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">muscles increase in strength and size when they are forced to contract at tensions closest to their maximum</span><span style="box-sizing: border-box; font-size: 18.0054px;">.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">To achieve this you can either:</span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Perform more reps with the same amount of weight.</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Increase the resistance load and perform the same amount of reps.</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Add more sets of “work” to a specific muscle group.</span></li>
</ul>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Train the Glutes </span><span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;"><em style="box-sizing: border-box; font-size: 30.006px;">SPECIFICALLY</em></span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">The takeaway lesson here is that squats and deadlifts are not a sure guarantee of a firm and curvy backside. You cannot simply squat and deadlift your way to a firm and curvy backside.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">It’s a pretty simple principle: </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">If I want to grow big, strong biceps, I have to train my biceps, not my triceps.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">So, if your client wants to build bigger, stronger glutes? Train the heck out of the glutes, not just the other surrounding muscles in the legs.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I’ve had clients who say to me:</span></div>
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<em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">“I’m happy with my quad and hamstring development, but my glutes are not up to par. I want to build my glutes up more, but keep my quads and hamstrings the same size.”</span></em></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">A tough goal to achieve for sure, but totally possible. Most of the women who say this to me will report that they squat, deadlift, and lunge just as much as the guys.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">This is exactly why their glutes are lagging behind the development of their quads and hamstrings – because most of those exercises are compound movements. The other muscles of the leg take over during the movement instead of giving the glutes their highest percent of muscle activation.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Lastly, the most important thing I tell my female clients who want bigger butts: </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">Squats and lunges alone may not do the trick. You have to add specific, targeted glute exercises and workouts at least once a week.</span> </div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-77583013589424963762017-01-11T12:19:00.003+13:002017-01-11T12:19:28.948+13:00Happiness is about overcoming unhappiness<div style="text-align: center;">
<iframe allowfullscreen="true" allowtransparency="true" frameborder="0" height="315" scrolling="no" src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Faljazeera%2Fvideos%2F10154993374533690%2F&show_text=0&width=560" style="border: none; overflow: hidden;" width="560"></iframe></div>
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A great wisdom for everyone</div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-66802959171334405062016-12-30T17:57:00.000+13:002016-12-30T17:57:01.707+13:00A Workout You Can Do AnywhereI really like this one in particular because it's an integrated whole core body workout.<br />
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Last one is the best<br />
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<a href="https://www.acefitness.org/acefit/healthy-living-article/60/5745/a-workout-you-can-do-anywhere?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE%20Fit%20Life%202016-12-07%20(1)&utm_content=Consumer+Outreach&spMailingID=27268967&spUserID=NjU5NTYyOTI1NzgS1&spJobID=941607804&spReportId=OTQxNjA3ODA0S0">Original post here</a><br />
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The most common reason people give for not exercising is lack of time, but physical activity doesn’t have to be performed in one long session. You can get many of the same benefits by squeezing in short periods of activity throughout the day. As long as you prepare your body by warming up and cooling down before you crank your heart rate, you can do a workout just about anywhere, anytime. In fact, you don’t even have to join a gym.</div>
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One of the best ways to integrate a workout into your schedule is to make it a consistent part of your routine so you don’t have to think twice about not having time or the “right place” to do it. Whether you’re at work, home or watching your child’s soccer practice at the park, this fun and challenging workout will get your body moving and your heart pumping.</div>
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Start by performing each exercise for 15 seconds for the first round and then increase the time by 15 seconds for each subsequent round (i.e., 30, 45 and 60 seconds); rest for one minute between each round. You can complete this challenge in just 24 minutes, but you can extend your workout by completing three additional rounds in reverse order (of 45, 30 and 15 seconds, respectively) for a total of 39 minutes. Finish up with a cool-down and some stretches and you’re done!</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Superman Twists</strong></div>
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<strong style="border: 0px; clear: left; float: left; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 1em; margin-right: 1em; margin-top: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="208" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-1.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Staggered Spiderman Push-ups</strong></div>
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<strong style="border: 0px; clear: left; float: left; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 1em; margin-right: 1em; margin-top: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-2.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Plank Sways</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-3.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Bird Dog</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-4.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Plank Jacks</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-5.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Half Burpees</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-7.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle; width: 703.109px;" /></strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Mountain Climber Twists</strong></div>
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<img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-6.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></div>
<div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px !important; margin-left: 15px; margin-top: 10.6094px; padding: 0px; vertical-align: baseline;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Frog Hop Squats</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><img alt="" height="213" src="https://acewebcontent.azureedge.net/fit-life/2015/11/2015-11-24-anywhere-8.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; position: relative; vertical-align: middle;" width="640" /></strong></div>
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For more <a href="https://www.acefitness.org/acefit/fitness-programs/" style="border: 0px; cursor: pointer; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: none !important; padding: 0px; text-decoration: none; vertical-align: baseline;">workout ideas</a> and <a href="https://www.acefitness.org/acefit/exercise-library-main/" style="border: 0px; cursor: pointer; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: none !important; padding: 0px; text-decoration: none; vertical-align: baseline;">exercises</a>, check out ACE’s Fit Life page or contact an <a href="https://www.acefitness.org/acefit/locate-trainer/" style="border: 0px; cursor: pointer; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: none !important; padding: 0px; text-decoration: none; vertical-align: baseline;">ACE Certified Trainer</a> in your area.</div>
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<div class="ArticlePostByLine" style="border-bottom-color: initial; border-bottom-style: initial; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: rgb(170, 170, 170); border-top-style: solid; border-width: 1px 0px 0px; box-sizing: border-box; color: #222222; font-family: Arial, Helvetica; font-size: 12px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 36.5px 14.5938px; padding: 36.5px 0px 0px; vertical-align: baseline; width: 700.797px;">
<a class="auth" href="https://www.acefitness.org/blogs/author/64/Mollie%20Martin" style="border: 0px; color: rgb(40, 75, 140) !important; cursor: pointer; display: block; font-family: inherit; font-size: 14px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; outline: none !important; padding: 0px 0px 15px; text-decoration: none; vertical-align: baseline;" title="More Blogs by Mollie Martin"><img alt="Mollie Martin" src="https://acewebcontent.azureedge.net/blogs/authors/N319554.jpg" style="border: 1px solid rgb(170, 170, 170); float: left; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 14.0156px 14.0156px 0px; max-width: 150px; padding: 0px; vertical-align: middle; width: 150px;" /><span style="border: 0px; display: block; font-family: tg20; font-size: 26px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: 1em; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;">MOLLIE MARTIN</span><em style="border: 0px; clear: left; color: #666666; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: normal; line-height: 20px; margin: 0px; padding: 0px; vertical-align: baseline;">Contributor</em></a><div style="border: 0px; color: #666666; font-family: Arial; font-size: 14px; font-stretch: normal; line-height: 20.3px; margin-bottom: 10px; padding: 0px; vertical-align: baseline;">
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Mollie is a Study Assistance Consultant at the American Council on Exercise who holds a BS in Psychology. She is an ACE Certified Personal Trainer, Medical Exercise Specialist, Group Fitness Instructor, Health Coach, Sports Conditioning Specialist, Behavior Change Specialist and has her CSCS through the NSCA. Mollie is also a boot camp instructor, rugby player, fitness coach and health enthusiast. Mollie moved to San Diego from the Midwest in 2012 to pursue her passion of playing rugby and to be able to participate in outdoor fitness year-round.</div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-10142613454382736092016-12-26T08:53:00.002+13:002016-12-26T08:53:42.002+13:00We all need this one dish for XmasSo that we don't feel awfully guilty haha =)<br />
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So xmas there was an invite as well we were asked to bring a dish so I couldn't think of anything (as usual I didn't want to make something 'unhealthy' so salad was on my mind.<br />
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of course I didn't just want to buy mix leaves and dressing (that would be embarrassing plus I looked 'lazy'). My favourite looking back was all time broccoli salad which needed to be made the night before and it does take a bit of effort if done from scratch.<br />
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<a href="http://smg.photobucket.com/user/Genial82/media/IMG_20161224_132452_zpsi19hut4v.jpg.html" target="_blank"><img alt=" photo IMG_20161224_132452_zpsi19hut4v.jpg" border="0" src="http://img.photobucket.com/albums/v444/Genial82/IMG_20161224_132452_zpsi19hut4v.jpg" /></a></div>
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<a href="http://smg.photobucket.com/user/Genial82/media/IMG_20161224_132457_zps2zul54su.jpg.html" target="_blank"><img alt=" photo IMG_20161224_132457_zps2zul54su.jpg" border="0" src="http://img.photobucket.com/albums/v444/Genial82/IMG_20161224_132457_zps2zul54su.jpg" /></a>
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<a href="http://smg.photobucket.com/user/Genial82/media/IMG_20161224_132503_zpsvvouffob.jpg.html" target="_blank"><img alt=" photo IMG_20161224_132503_zpsvvouffob.jpg" border="0" src="http://img.photobucket.com/albums/v444/Genial82/IMG_20161224_132503_zpsvvouffob.jpg" /></a></div>
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I knew a vegetable like this would fair well with sourish and salty condiments plus a dressing similar but on a sweeter end to fuse with the condiments.<br />
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This was perfect.<br />
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<a href="http://smg.photobucket.com/user/Genial82/media/IMG_20161225_074533_zpsy0zujycl.jpg.html" target="_blank"><img alt=" photo IMG_20161225_074533_zpsy0zujycl.jpg" border="0" src="http://img.photobucket.com/albums/v444/Genial82/IMG_20161225_074533_zpsy0zujycl.jpg" /></a></div>
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<a href="http://smg.photobucket.com/user/Genial82/media/IMG_20161225_075157_zpseh49knvd.jpg.html" target="_blank"><img alt=" photo IMG_20161225_075157_zpseh49knvd.jpg" border="0" src="http://img.photobucket.com/albums/v444/Genial82/IMG_20161225_075157_zpseh49knvd.jpg" /></a></div>
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I assembled everything together on the day itself just coz it was Christmas day and we were going to be out the whole day. This salad was for dinner.<br />
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Courtesy from <a href="http://www.food.com/recipe/broccoli-salad-10733">food.com</a><br />
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<a name='more'></a><b><i>Ingredients</i></b><br />
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<ul>
<li>3 head fresh broccoli (do not use frozen!)</li>
<li>1 cup red onion (caramelized after cooking the bacon strips)</li>
<li>5 slices chopped streaky bacon</li>
<li>2 1/2 tablespoons lemon and water</li>
<li>1 cup Hellmann's mayonnaise </li>
<li>1⁄3 cup sugar</li>
<li>1 1⁄2 cups grated mozzarella cheese</li>
</ul>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-45282061200513784592016-12-19T07:53:00.001+13:002016-12-19T07:53:20.572+13:00Health Hacks for the HolidaysA little tip to staying sane over the holidays :)<br />
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Stay safe, eat well, sleep well and be merry! Coz that's what holidays are all about weeeeeeeeeeeeeee<br />
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<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
Here we go again. It’s that time of year where people start dragging out the same tired, worn-out clichés about “the holidays.”</div>
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As a health and fitness leader, you want to avoid being a cliché, too. You know who I’m talking about—the trainers who talk about working off the drinks and doughnuts and putting people through tough workouts to punish them for the sins of eating. These flawed approaches create the wrong concept of exercise in people.</div>
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If we want people to think differently about eating and exercise, we must be different. To help you help others successfully navigate the holidays, here are some helpful health hacks for the holidays. Use these with your clients and students to help them sail through the holidays while maintaining fitness, feeling positive, and starting the new year with energy and enthusiasm.</div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1. Define your treat days.</strong> Plan your treats on the actual <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">holidays</em> only—Thanksgiving, Christmas Eve or Day, New Year’s Eve, etc., or other noteworthy days like the office or church holiday party. This way, you have a game plan for a limited number of pre-determined days where you’ll allow yourself to enjoy some favored treats, and you’ll avoid the often random and endless parade of junk food that finds its way in front of you during the holidays.</div>
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<img alt="define your treats" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/11/2016-12-06-holiday-health-hacks-01.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 564.938px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">2. Define your treats.</strong> Create a list of your favorite/cherished holiday treats (no more than three) and commit to only having those during the holidays. It can be a favorite pie that a family member makes during the holidays, a special dessert that you enjoy at this time of year, or the occasional seasonal treat such as a peppermint latte. Make a list of your favorites and stick to those. And remember, a treat is an occasional thing—not an everyday thing. Having a peppermint latte is dessert, not your morning coffee.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">3. It's the holi-<em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">DAYS</em>, not the holi-<em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">MONTHS.</em></strong> Starting with Halloween, it seems that we often treat all of November and December as if there are no health rules. We eat and drink whatever sugary or alcoholic beverages come out way and skip workouts because “Hey, it’s the holidays, and you’ve got to celebrate.” With this perspective, it’s actually two full months—one-sixth of our entire year—that we spend derailing health with poor choices because we have to “live a little.” It’s essentially an extended sabbatical from sensible choices, and that’s too long if we want to be healthy.</div>
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<img alt="move with a smile" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/11/2016-12-06-holiday-health-hacks-02.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 564.938px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">4. Move with a smile.</strong> It can be harder to get full workouts in with travel schedules and visiting relatives. Shift the focus to doing what you can rather than what you are unable to do. Pick an activity (not exercise) that:</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 16.9375px 20px 56.4844px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Puts a smile on your face and in your heart and/or</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">You are doing with loved ones, friends, etc.</li>
</ul>
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This might sound corny, but it works. Get moving doing something you love with people you love. The positive effect on mood and mindset is almost magical. Moving while doing something fun with the important people in your life does more for you than just moving or just spending time with loved ones. The combination strengthens connections between people while enhancing the health of each individual.</div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">5. Guarantee your workouts.</strong> Make your exercise commitment small enough so that there is no way you can’t fit it in. The busyness of the holidays often means you may not have time for your full workout, but fortunately even abbreviated workouts offer great benefits. Whatever you do has benefit so make sure you do <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">something.</em>Here are some ideas for you to give your clients when they are short on time:</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 16.9375px 20px 56.4844px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Try a mini-routine of four or five of your favorite exercises and do each as a circuit for five to 10 minutes continuously.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you don’t have any favorite exercises or simply want something to try, try this routine. Repeat the following three exercises as a circuit two or three times.</li>
<ol style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 15px 0px 0px 49.1406px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Table-top Hip Bridge</strong> (<a href="https://1drv.ms/v/s!Ao0d0zmEw9ycgrpWtbEPqc1Q8x-l1Q" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">video</a>) (10 reps)</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Squat with Alternating Floor Tap</strong> – Stand with feet slightly wider than usual for a squat. Squat while reaching down with your right hand to touch the floor at the bottom of the movement. Return to standing and tap with the left hand on the next rep (20 reps, alternating hands each time)</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Plank Side Walk In</strong> (This is the second of the three exercises shown in this <a href="https://www.youtube.com/watch?v=aUZOWfcX51U" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">video</a>) (10 reps, alternating sides each time)</li>
</ol>
</ul>
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<img alt="adjust your weather mindset" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/11/2016-12-06-holiday-health-hacks-03.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 564.938px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 564.938px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">6. Adjust your weather mindset.</strong> The hardest part of winter isn’t the cold; it’s all the <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">complaining</em>. That’s the truly endless part of winter. If you live in the upper half of North America, it’s going to be cold in the winter. This isn’t a surprise, so accept it. Find things to appreciate and be grateful for (clean, crisp air; uncrowded hiking trails, winter activities like ice skating, skiing, snowboarding and snowball fights; making snowmen and snow angels; helping your elderly neighbor shovel out, etc.) and shift your mindset to stop allowing yourself to suffer so much. Suffering is a choice. Cold weather is not.</div>
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Many people I've coached over the years experience significant anxiety about the approach of the holidays and the seemingly uncontrollable forces that propel them away from health. Applying the strategies that make the most sense for each of your clients’ situations will help ensure this never happens again. You will lead people to a different perspective, which, in turn, will lead to a different health outcome during the holidays. There is nothing more wonderful than seeing people learn to choose wisely at this time of year and then flowing right into a new year feeling great. And they will not forget the role you played in creating this new perspective.</div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-58846069566926192542016-12-16T08:10:00.003+13:002016-12-16T08:10:44.517+13:00A powerful SpeechFrom the day I saw her when I was even before a teenager, I'm moved by her and continuously am. She is more than amazing. She's what all of us need to pull ourselves out of our ambiguity and to seize our life<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/c6Xgbh2E0NM" width="560"></iframe></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-19329323986389825482016-11-24T12:56:00.000+13:002016-11-24T12:56:23.225+13:00Take the Stairway to FitnessOmg so many variations for the staircase!!<br />
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So gona try some =)<br />
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Thank you <a href="https://www.acefitness.org/blog/6132/take-the-stairway-to-fitness">ACE</a><br />
<br />
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Without realizing the power of the staircase, millions of people pass by this potential complete gym every day. Offering innovative options for cardiorespiratory, strength/endurance, flexibility and balance gains for injury-free movers, the staircase offers many unique options to make a case for avoiding the elevator or escalator all together.</div>
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Following is a list of ideas that may give you a new vision on the stairs that you pass every day, either as separate moves or as an integrated <a href="https://www.acefitness.org/acefit/fitness-programs-article/3121/ACEFit-workout-advice-and-exercise-tips/" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">15-minute workout</a>. Note: For any specific joint issues, please adapt as prudent for your individual needs, including skipping any particular movement sequence.</div>
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Each of these cardiorespiratory skills and drills involve moving from the bottom to the top of the stairs. At the top, turn around and walk down to the starting point as quickly and safely as possible and then repeat the entire sequence for a period of three to five minutes.</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">CARDIORESPIRATORY</span></h2>
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1. TWO FORWARD, ONE BACK</h2>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> At the bottom of the stairs, facing up</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> At a comfortably challenging pace, walk or run the right foot and then the left foot to the first step. Repeat with the right and left foot to the next step. Moving backward, move down one step with the right foot and then the left foot. Repeat this format of “two-up, one down” to the top of the stairs.</div>
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2. TWO-BY-TWO</h2>
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<img alt="Two-by-Two" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-01.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> At the bottom of the stairs, facing up</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> At a comfortably challenging pace, walk-run up the stairs, moving up two stairs at a time. When you reach the top, turn around and walk down the stairs normally. Repeat as able for three to five minutes.</div>
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3. OPENING ICE SKATING</h2>
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<img alt="Opening Ice Skating" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-02.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> At the bottom center of the stairs, facing up</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Step the right foot to the first or second step as far to the right as possible. Step the left foot to the second or third step as far left as possible. Continue to the top in the same “ice skating” movement, weaving the body to the right and left on the ascent.</div>
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4. CLOSING ICE SKATING</h2>
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<img alt="Closing Ice Skating" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-03.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> At the bottom center of the stairs, facing up</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Step the right foot to the first or second step as far to the left as possible, crossing the midline of the body. Step the left foot to the second or third step as far right as possible. Continue to the top in the same “ice skating” way, weaving the body to the right and left on the ascent.</div>
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The first three strength/endurance skills and drills involves moving from the bottom to the top of the stairs. At the top, turn around and walk down to the starting point to repeat the entire sequence for a period of three to five minutes.</div>
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5. PUSH-UPS UP (THE STAIRCASE)</h2>
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<img alt="Push-ups Up" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-04.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> At the bottom center of the stairs, face the stairs with your feet together. Place your right hand on a step that is slightly above your chest level, and your left hand slightly below. Lower your chest as you are able toward the stairs.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Push yourself to the starting position with extended elbows. Lower and repeat twice more. Change hand positions so the left hand starts higher than your chest, and right hand starts lower than your chest, and do three more push-ups. Slowly “crawl” your way to the next step or two up the staircase, walking your feet first and then your hands. Continue for three to five minutes total or until fatigue sets in from plank position.</div>
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6. CRISSCROSS ABDUCTION SQUATS MOVING LEFT</h2>
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<img alt="Crisscross Abduction Squats Moving Left" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-05.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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Set-up: At the bottom center of the stairs, face to the right so the left side of your body faces the stairs. Place your left foot on the first or second stair and squat down.</div>
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Execution: Stand and abduct the right hip so the right leg lifts to the side. Place the right foot of your lifted leg on the next step, crossing in front of your left foot. Squat down as you contact the stairs. Maintaining the squat, uncross your legs as you place your left foot on the next step. Repeat from the start of the exercise, moving up the stairs.</div>
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7. CRISSCROSS ABDUCTION SQUATS MOVING RIGHT</h2>
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Follow the directions for the previous exercise, but begin facing to the left at the bottom center of the stairs. Repeat everything moving upward on the right side of the body.</div>
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The following exercises start at the <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">top</strong> of the stairs.</div>
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8. ECCENTRIC TRICEPS LOWERING</h2>
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<img alt="Eccentric Triceps Lowering" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-06.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> Sit at the top of the stairs and place your fingers over the edge of the first step where you’re sitting.</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Using your triceps, slowly lower yourself toward the next step, flexing your elbows and moving your glutes toward a contact point with the floor. As a progression, keep one foot off of the floor during the lowering. Repeat for three to five minutes or until you reach the bottom of the stairs. If your stairs are short, stand, walk to the top and repeat.</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: underline; vertical-align: baseline;">FLEXIBILITY AND BALANCE</span></h2>
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9. LONG LEVER SIDE PLANK BALANCE</h2>
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<img alt="Long Lever Side Plank Balance" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-07.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> From the bottom center of the stairs, face the right side with feet together</div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Place your left hand, fingers spread, on to a stair that is approximately opposite your hip. Lean to the left, keeping the left shoulder abducted, and abduct the right shoulder, forming a letter “T” with the entire body. Your feet will be stacked on the floor, left side of the left foot against the floor. As a progression, abduct the right hip. Try to hold the position for 30-60 seconds, and repeat facing the left side.</div>
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10. TWISTING HIP AND LEG STRETCH</h2>
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<img alt="Long Lever Side Plank Balance" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-20-2016-Take-the-Stairway-to-Fitness-08.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Set-up:</strong> From the bottom center of the stairs, facing the stairs</div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Execution:</strong> Place your hands shoulder-width apart on the step across from your chest or just below; keep the elbows extended. Place your right foot to the right of your right hand, gently stretching the right glute. Gently extend the spine, pushing the hips toward the stairs, opening the left hip area. As a progression, rotate to the right, abducting the right shoulder perpendicular to your spine. Hold for 30-60 seconds and repeat facing the right side.</div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-4604162313169937242016-11-18T08:21:00.000+13:002016-11-18T08:21:09.832+13:006 Tips for surviving modern parentingtips tips tips and more tips!<br />
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I have developed one....don't worry too much!! Gosh, easy to say hard to do<br />
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Thank you <a href="https://www.treasures.co.nz/you-and-your-family/parenting-skills/6-tips-for-surviving-modern-parenting/">treasures</a><br />
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<span style="box-sizing: border-box;">Parenting practices have moved on since we were babies and one of the biggest differences is how much pressure parents put on themselves. Here are some practical tips to help you cope with some of the biggest challenges of parenting today.</span></h4>
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<span class="s1" style="box-sizing: border-box;">I</span>t’s a wonder any of us survived.</div>
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That can be the conclusion when we look at parenting practices of the past. We all have a family anecdote about something our mums and dads did that we would never dream of doing with our own children. While some of them are gasp-inducing, others are greeted with a chuckle – such as when a friend of mine found a note in his Plunket book about him enjoying ‘meat juice’ at a very (very) young age.</div>
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Discussions about parenthood with my mother, or others of her generation, often turn to stories of infants transported in bassinets on the back seats of cars, babies put to sleep on their tummies, children sent out to play bullrush with their neighbourhood chums and kids messing around on trampolines that had – wait for it – exposed springs.</div>
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Yes, parenting today is a vastly different beast. And while changes around sleeping and car safety are welcome results of scientific research producing better ways to care for children, many of the differences between now and then boil down to one significant ingredient: pressure, in all its different guises. </div>
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No escape</h3>
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It starts from day one. Long gone are the times when new mothers were kept in hospital for two weeks following the birth of their baby. New parents in 2015 are now shipped out of hospital wards within hours, or at the most, a few days.</div>
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Long gone too are the days when new parents could go off the grid for a few weeks and get to grips with the new addition to their family. Our mothers and fathers could simply take their phone off the hook, but we have a much harder time escaping text messages, emails, social media and Skyping with overseas relatives. </div>
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Even when those messages and enquiries are sent wiSth the best of intentions, the pressure to send a response when you don’t have the energy or enthusiasm to even brush your teeth can be immense.</div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution:</b></span> <em style="box-sizing: border-box;">Give yourself the gift of time. Send a message to friends (group text or email, facebook update etc) with the basic details of the birth, so everyone knows baby is here and doing well. Then, explain that while you’re really excited to show off your new arrival it will be after a week or so, when Mum, Dad and baby have had time to settle in. Say you’ll be in touch with everyone again when you’re feeling ready for visitors. If anyone does turn up unexpectedly and you’re really not ready to see them, just don’t answer the door. This time is all about you and baby. </em></div>
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Information overload</h3>
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Pat Assink, a Community Karitane who has worked with Plunket for 23 years, says today’s unprecedented access to information on the internet can be more hindrance than help. </div>
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“The biggest difference [in parenting] these days is we have ‘Dr Google’” she says. “Women have access to lots of information, which isn’t necessarily a good thing. I find it can confuse [parents] even more. You just don’t know which way to go.” </div>
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If your computer’s search history is one long list of “Is it normal when my child does...” then you probably need to step away from your keyboard. If our parents could muddle through the murky waters of raising kids without a search engine, we can too.</div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution:</b></span> <em style="box-sizing: border-box;">While styles of parenting may change over time, children don’t. Don’t terrify yourself by scrolling through pages of online diagnoses, talk to your mother, friends or your coffee group about any problems. If it’s really concerning you then see your GP, your Plunket nurse or call Healthline for guidance that is tailored to your child’s situation.</em></div>
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Keeping up with the Joneses</h3>
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While this isn’t exactly a new concept, the phenomenon as related to parenting has climbed to a whole new level these days. </div>
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One such place this can occur is in the coffee group. While they can be areas of huge support, bonding and reassurance for some mothers, others struggle to chat about the more intimate details of post-birth life and child-rearing with people they met only weeks earlier at their antenatal classes.</div>
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While many find such gatherings cathartic, for others they can be a source of stress, as they may feel their baby isn’t ‘keeping up’ with others in the group. </div>
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Pat says it can be a common complaint: “They say ‘My baby’s not doing that and hers is doing that’, so it is a lot of pressure.”</div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution:</b></span> <em style="box-sizing: border-box;">Coffee groups can be a wonderful source of support, but if you’re not getting that from being part of yours then don’t feel you have to stay. Talk to your Plunket nurse, as she will know the other new mums in your area or you could also check local notices for coffee groups in your neighbourhood. And don’t worry if your wee one isn’t the first to achieve milestones – babies develop at their own rate.</em></div>
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<span class="s3" style="box-sizing: border-box;">It’s my kid’s party and I'll spend big if I want to</span></h3>
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When I was young, birthday parties used to consist of treasure hunts, pass the parcel, pin the tail on the donkey and hide and seek. And that was after we’d sat around a table laden with chips, saveloys and fairy bread. (Refined sugar, carbs and artificial colouring!)</div>
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Yet some of the parties you see today are infinitely more sophisticated, as parents participate in what looks like an ever more expensive cycle of one-upmanship. One soiree I heard about recently took place at an exclusive inner-city hotel and sounded more akin to an adults’ cocktail party than a six-year-old’s celebration.</div>
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And 2015 saw the introduction of another disturbing birthday party trend – the bill for a no-show. When five-year-old British boy Alex Nash was sent an invoice for $NZ33 after he chose to spend time with his grandparents rather than attend a birthday party at a local dry ski slope, it made headlines around the world. The BBC even had its legal team comment on how the money could potentially be recovered by the party’s hosts. (They decided it’s virtually impossible, just in case you were considering sending your own invoice.)</div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution: </b></span><em style="box-sizing: border-box;">If you’re feeling stressed about the idea of having to throw your child an extravaganza then just remember that kids can be happy with the simplest treats. There was a reason our childhood memories of birthday parties involved treasure hunts and musical chairs: they were jolly good fun. Go with what you know your child will enjoy and don’t worry about what other parents think. </em></div>
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It’s all about the money</h3>
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While we’re talking about invoices, there is, of course, much greater financial pressure facing parents today too. </div>
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In our parents’ day, women often didn’t go back to paid employment after having children, but that’s simply not a choice for many mothers now. Especially when there’s extra competition for a family’s dollar. Today’s parents often feel the pressure to part ways with their cash for items that weren’t even a sparkle in their inventors’ eyes 20 or 30 years ago.</div>
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Have you heard anybody joke about the amazing present they bought for a child, only to discover they were more interested in the box that toy came in? Sometimes the most basic things can be the greatest source of pleasure. </div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution:<em style="box-sizing: border-box;"> </em></b></span><em style="box-sizing: border-box;">If dollars are tight then toy libraries, TradeMe and hand-me-downs are all inexpensive alternatives. </em></div>
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Pressure to put on a show</h3>
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We’re not sure when it happened, but parents are also putting pressure on themselves to be a constant source of entertainment, providing their child’s every waking moment – right from birth – with some sort of stimulating activity.</div>
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There will be plenty of grandparents out there shaking their heads in bewilderment at the thought of classes where we ‘learn’ how to play with our kids. Playtime when we were little largely involved being pushed outside and told not to come back in until lunch was on the table. </div>
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Sometimes it seems we can be so busy trying to come up with some new game or activity for our kids to take part in we might actually be missing the opportunity to let them create their own fun.</div>
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<span class="s2" style="box-sizing: border-box;"><b style="box-sizing: border-box;">Solution:</b></span> <em style="box-sizing: border-box;">Give them the basic tools, then make a cup of tea and sit back and watch them go. Kids have an innate ability to create their own fun if left to their own devices.</em></div>
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So even though we can agree that some parenting practices are better left in the past, perhaps we could all benefit from taking a deep breath, thinking about how our mothers and grandmothers might have done things and trying to keep this parenting lark a bit simpler in this crazy age. </div>
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Parenting may look quite different now, but children are still the same, deep down. You and I didn’t need all the extra bells and whistles to grow up healthy and happy and your kids won’t need them either.</div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-76164520544507904132016-11-15T09:55:00.000+13:002016-11-15T09:55:13.164+13:00Why your Diet is Causing ConstipationOh yes, I'm still going through the high's and low's of this. Often I fall back to <a href="http://www.redseal.co.nz/product/alpine/">Alpine tea</a>, which is a natural form of laxative but a naturalpath told me not to depend on it as it will cause my bowel movement muscles to get lazy.<br />
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o.O<br />
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Tips below do help! I have yet to get myself around the 3-2-1 method (3 fruits, 2 litres of water and a serving of prunes)<br />
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Thanks <a href="https://www.acefitness.org/blog/6128/why-your-diet-is-causing-constipation">ACE</a><br />
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It’s not a topic you probably want to talk about, but if you are constipated, making healthy changes to your diet and lifestyle can help get things moving again.</div>
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IDENTIFYING THE SOURCE OF THE PROBLEM</h2>
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Constipation is generally defined as having fewer than three bowel movements per week. While it can be caused by something serious such as a bowel obstruction or colon or rectal cancer, other conditions such as diabetes, thyroid disorders and pregnancy can also cause constipation.</div>
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Some of the primary risk factors for and causes of constipation include:</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Age (older adults are more likely to suffer from constipation)</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Dehydration</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Low-fiber diet</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Sedentary lifestyle</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Certain medications such as sedatives, narcotics or certain blood pressure-lowering drugs</li>
</ul>
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FIBER AND FLUID FOR THE WIN</h2>
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<img alt="Fiber and Fluid for the Win" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-17-2016-Why-Your-Diet-Causing-Constipation-02.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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Making lifestyle changes such as eating more fiber, drinking more water and moving more can help alleviate constipation. Most people should start with these three recommendations before seeking other interventions.</div>
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When it comes to fiber, aim to eat 25-35 grams per day. The typical American consumes about 12-15 grams of fiber per day, so most of us would benefit from more roughage in our diets. Go slow as you consume more fiber, adding a few more grams per day into your meal plan.</div>
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Here are some tips for eating more fiber:</div>
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<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Choose brown instead of white rice.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Add dried or canned beans to salads, soups and casseroles.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Swap juice and canned fruits and vegetables for fresh ones with the skins left on.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Bake with whole-wheat flour or other whole grains.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Look for the words 100% whole wheat, rye, oats or bran as the first or second ingredient in your bread foods.</li>
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When you increase your fiber, you also need to increase your water intake. Aim to drink at least eight cups per day, but you may need more with additional fiber intake. Fluid allows your body to process all of that fiber without gastrointestinal discomfort.</div>
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THE 3-2-1 RULE</h2>
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For people complaining of constipation, the 3-2-1 rule can help. Each day aim to eat three pieces of fruit, drink 2 liters of water and include one serving of either bran or prunes. Bran and prunes are especially helpful in alleviating constipation. Bran helps increase fecal bulk and prunes contain a compound that speeds their transit through your gut.</div>
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MOBILITY FOR MOTILITY</h2>
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<img alt="Mobility for Motility" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/10%20-%20Expert%20Articles%20/10-17-2016-Why-Your-Diet-Causing-Constipation-01.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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Sitting down for much of the day can contribute to constipation. Physical activity gets things moving and can help promote more regular bowel movements. Make a point to be active for 30-60 minutes per day.<span class="ArticleEnd" style="border: 0px; display: inline-block; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 15px; line-height: inherit; margin: 0px 0px 0px 7px; padding: 0px; position: relative; top: 3px; vertical-align: baseline; width: 17px;"></span></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-91950867053773488272016-11-04T22:43:00.000+13:002016-11-04T22:43:58.723+13:00How to help your body to Manage Cravings (5 tips)I liked how articles would explain the science behind our feelings. And here is one: Cause of cravings and what we can do to ensure we don't overload the system.<br />
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Courtesy from <a href="https://www.lesmills.com/knowledge/newsfeed/5-simple-steps-to-manage-cravings/?utm_source=Full+Consumer+List&utm_campaign=472f2c23c0-Fit_Planet_4_ROW_green&utm_medium=email&utm_term=0_f482440816-472f2c23c0-236431061">Les Mills</a><br />
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<span style="font-size: large;">The desire for food is like a swinging pendulum. </span></div>
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<span style="font-size: large;">Several times a day the pendulum swings between </span></div>
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<span style="font-size: large;">the extremes of hunger on one side and fullness on </span></div>
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<span style="font-size: large;">the other. Somewhere in middle of this arch is when </span></div>
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<span style="font-size: large;">we care little for food. This passing phase is known </span></div>
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<span style="font-size: large;">as satiety – a phase we all aim to make a little less </span></div>
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<span style="font-size: large;">fleeting.</span></div>
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The extremes of hunger and fullness are largely controlled by the communications between the brain (the nervous system nestled in your skull) and your ‘second brain’ (where a surprising amount of nerves and grey matter wrap in and around the digestive organs). Known as your enteric nervous system (ENS), this ‘second brain’ shares many of the same characteristics as the brain. There are billions of nerve connections and specialist regions producing their own array of neurotransmitters. However, unlike the brain, these nerves are focused on ensuring you regularly eat and that you digest what you have eaten.</div>
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The brain and ENS share many connections, so it’s not surprising that mood and stresses have a powerful impact on gut sensations and appetite control.</div>
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As your stomach shrinks between meals, under the control of the ENS, ghrelin is released. Ghrelin is one of a number of recently discovered hormones produced by the gut that triggers feelings of either hunger or fullness. In the case of ghrelin, the rising levels in the blood trigger the nagging and incessant feelings of hunger. Once food is eaten, the levels of ghrelin in the blood fall rapidly and stay down for the next few hours, before slowing creeping up again.</div>
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Like someone constantly knocking on the door, the need to eat gradually passes from mild interruption to an overwhelming demand. It’s at the extreme end of this cycle that we will eat almost anything, with greedy need. Yet very soon this passes to fullness and potentially pain. Again the ENS triggers the sensation of fullness by firstly responding to the stretch sensors that are located on the stomach. These are powerful brakes trying to limit more food being eaten. Without these brakes there is the risk that the rest of the digestive system will be overloaded with excess food to digest. To avoid swamping the system the ENS emits pain signals and acts as a powerful brake on the rate at which the stomach empties into the small intestine. Even to the point of bursting, the ENS only allows the stomach to release a slow trickle of food for further digestion.</div>
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In the small intestine, the ENS controls the release of digestive hormones, and an entire lexicon of appetite regulation hormones – these include glucagon-like peptide (GLP), cholecystokinin (CCK), pancreatic polypeptide (PPP) and peptide YY (PYY). Each has a subtle role in helping communicate to the body and brain, not only how much has been eaten but how much protein, fat and carbohydrate was present in the meal. Protein rich meals are more potent stimulators and as a result contribute to longer lasting feelings of fullness and satiety.</div>
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The complexities of many nerves and hormones controlling hunger, appetite and satiety are not surprising when you consider how vital food is for survival. This explains why hunger signals are so powerful. Starvation has been a major factor that has shaped human evolution. A stomach-ache from overeating is then just a minor passing inconvenience in comparison to the insistent and overwhelming need to eat for the hungry. </div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">FIVE WELL-ESTABLISHED STRATEGIES FOR STOPPING FOOD CRAVINGS</strong></div>
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<li style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Eat before you become ravenous</strong></li>
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It’s easy to try and skip meals when you’re frantically busy and overwhelmed. It’s only a matter of time before the powerful forces of the gut-brain axis will have you freewheeling towards food – lots of food!</div>
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<li style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Slow down the rate you eat (and drink water)</strong></li>
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A meal consumed at a leisurely pace allows your ENS to manage and control the flow of appetite regulating hormones to maximal benefit. A slow and sustained release of gut hormones will have you feeling fuller and hunger-free for hours. Water has the same effect, by providing bulk and diluting the nutrients in the digestive tract. </div>
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<li style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Avoid empty liquid calories</strong></li>
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Sugar-sweetened beverages do little to quench hunger or bring on the feelings of fullness. They are just empty calories that have to go somewhere! Alcohol has an even more perverse effect. It stimulates hunger and provides extra calories, one sip at a time. </div>
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<li style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Choose healthy proteins</strong></li>
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Protein rich foods including beans, legumes, pulses and grains are a glorious blend of bulk and protein. Other healthy protein options including seafood, low fat dairy and eggs also provide sustained appetite controlling benefits.</div>
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<li style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Make it flavorsome</strong></li>
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Herbs and spices have complex and unique actions on appetite regulating hormones. From the fire of chillies to the bite of cinnamon, many herbs and spices have the ability to not only reduce the amount you eat at a meal, buts also make you feel fuller for longer.</div>
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Bon appetit.</div>
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<img alt="Professor David Cameron-Smith" data-id="45602" src="https://lesmillslegacy.blob.core.windows.net/media/3405/professor_david_cameron-smith-100x100.jpg?width=160&height=160" style="border: 0px; display: block; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px auto; max-width: 100%; outline: 0px; padding: 0px; vertical-align: middle; width: 266.469px;" /></div>
<div style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.667; margin-bottom: 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
<em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Professor David Cameron-Smith is a regular Fit Planet contributor. A transplanted Australian, he obtained a PhD in nutritional biochemistry from Deakin University, and undertook postdoctoral training at the Royal Prince Alfred Hospital, Sydney. His research interests include the importance of nutrition in the maintenance of optimal health in an ageing population, and the impact of nutrition in regulating the function of muscles.</em></div>
<div style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.667; margin-bottom: 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
<em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">If you want more health and fitness inspiration simply sign up to </em><a href="http://www.lesmills.com/fitplanet" style="border: 0px; color: #2b2b2b; cursor: pointer; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Fit Planet</em></a><em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> and get the freshest insights and advice straight to your inbox. </em></div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-42921187099808551412016-11-02T08:25:00.004+13:002016-11-02T08:25:57.017+13:00What is Mum Guilt?This I feel every single day, every single hour, every single minute.<br />
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Often we over criticize ourselves, even more so when we are mothers or carers or when we are older. And often we need articles to remind ourselves to love our own heart and nourish it with goodness so that it can draw out and reach out to others.<br />
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Enjoy, thanks <a href="https://www.bobux.com.au/blog/give-mum-guilt-the-boot.html">bobux</a>!<br />
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<img alt="Mum-Guilt: Let’s Give It the Boot" height="428" src="https://bobux-1.ecpcdn.net/media/magpleasure/mpblog/list_thumbnail_file/b/3/cache/2/ece9a24a761836a70934a998c163f8c8/b37e82d54ee4d3a29ef7fc06604ccd5c.jpg" width="640" /><br />
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<span style="color: #373737; font-family: brandon-grotesque, Helvetica, Arial, sans-serif; font-size: 16px;">Rebecca Taylor from </span><a href="http://www.taylor-made-ramblings.co.uk./" style="box-sizing: inherit; color: #373737; font-family: brandon-grotesque, Helvetica, Arial, sans-serif; font-size: 16px; font-weight: 600; text-decoration: none; transition: color 150ms ease;">Taylor Made Ramblings</a><span style="color: #373737; font-family: brandon-grotesque, Helvetica, Arial, sans-serif; font-size: 16px;"> uses her trademark wit to discuss 'Mum-Guilt'. Yes, you know the feeling. That nagging suspicion you could be doing something wrong. Find out how to give it the boot and be a better mother for it today!</span><br />
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WHAT IS MUM-GUILT?</div>
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<span lang="EN-GB" style="box-sizing: inherit;">I'm sure I don't need to explain to most readers what mum-guilt is. Even if you are not a parent yourself, it's fairly self-explanatory.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">I also feel I should be more inclusive and name it parent-guilt, but without sparking controversy, I do sense it’s something that mums experience more than dads...<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Mum-guilt is that internal voice that criticises everything we do and don't do as a parent. It constantly goads our every move, comparing us to others or to our own idealistic self.</span></div>
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<span lang="EN-GB" style="box-sizing: inherit;"></span>If it’s muted during the day whilst you are busy, you can be certain it’ll appear again at night to remind you of all your faults and imperfections.</div>
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<span lang="EN-GB" style="box-sizing: inherit;">Phrases such as these frequently whizz around my head:<o:p style="box-sizing: inherit;"></o:p></span></div>
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<i style="box-sizing: inherit;"><span lang="EN-GB" style="box-sizing: inherit;">'You really shouldn't put the television on - it's not good for him and it is selfish of you wanting him distracted whilst you cook the dinner in peace.'<o:p style="box-sizing: inherit;"></o:p></span></i></div>
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<i style="box-sizing: inherit;"><span lang="EN-GB" style="box-sizing: inherit;">'You didn't make that pasta sauce from scratch for dinner - you're pumping him full of additives and chemicals and he'll get used to the taste and never want homemade again!'<o:p style="box-sizing: inherit;"></o:p></span></i></div>
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<i style="box-sizing: inherit;"><span lang="EN-GB" style="box-sizing: inherit;">'You're useless at messy play and arts and crafts. You never do it because you worry about the mess. You're lazy. It's depriving him of vital developmental experiences.'<o:p style="box-sizing: inherit;"></o:p></span></i></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Sound familiar? I could go on and on about feeling guilty for wanting some </span><span lang="EN-GB" style="box-sizing: inherit;"><a href="http://www.taylor-made-ramblings.co.uk/a-selfish-mummy-moment/" style="box-sizing: inherit; color: #373737; font-weight: 600; text-decoration: none; transition: color 150ms ease;">time to myself</a></span><span lang="EN-GB" style="box-sizing: inherit;">, for not making a meal from scratch, for taking the little man to the soft play centre (again) because I couldn't face being creative at home.</span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">As alone as we can feel, especially during difficult times, these worries are universal. The more we talk to other parents, the more we realise how much we <i style="box-sizing: inherit;">all</i> worry (even those who may appear calm and collected).<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">And often, just talking about it can help. Having an outside perspective can reassure us that actually, we <i style="box-sizing: inherit;">are</i> doing a good job.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">WHY WE HAVE IT?<o:p style="box-sizing: inherit;"></o:p></span></h2>
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<span lang="EN-GB" style="box-sizing: inherit;">So why do we experience guilt? Because we <i style="box-sizing: inherit;">care</i>. Nothing can prepare us for the love and responsibility we feel when we have a baby; it is overwhelming!<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">We adore these little creatures more than anything in the world and we want to provide the very best we can for them emotionally, physically, and materialistically.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Yet the accompanying pressure is immense, and although everyone is different, I am yet to meet a parent who doesn't experience it to some extent.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">I sometimes feel like I'm in a high-intensity fitness class! I am striving to <i style="box-sizing: inherit;">do</i> my best, to <i style="box-sizing: inherit;">be</i> the best, and it is exhausting, rewarding and sometimes fun. Yet I never<i style="box-sizing: inherit;">am</i> the best. The instructor presents the model of fitness, the lady next to me can jump higher, the man behind can run faster...but I keep trying. I might momentarily pause but I never give up...<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">It is because we care that our expectations become unrealistic and we become susceptible to guilt. If we are always focusing on the goal, we forget all that we <i style="box-sizing: inherit;">do</i>achieve.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Furthermore, external pressures and influences don't alleviate the problem. We see the 'super-mums' on social media and hear those around us listing their accomplishments.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">They might proudly announce that their little one is fully potty trained at eighteen months whilst my two-year-old will quite happily sit in a poopy nappy until someone notices! Or they will post mouth-watering photos of their latest culinary delight. And we constantly read what we should and shouldn't be doing with our child and so the guilt continues....<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">FOCUSING ON THE POSITIVES<o:p style="box-sizing: inherit;"></o:p></span></h2>
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<span lang="EN-GB" style="box-sizing: inherit;">We need to politely tell our inner voice to hurry back to where it came from; to stamp out the negative dialogue and give the boot to that guilt...<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">If we can say we fed, watered, washed, clothed and attended to the emotional needs of our children, then we are doing a great job!<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">I often feel guilty if I haven't made dinner from scratch, but actually, there are half a dozen meals in the freezer that I <i style="box-sizing: inherit;">have</i> made myself, or berate myself for offering a biscuit as a snack, when he had porridge, fruit and yoghurt for breakfast.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Other times I feel bad because he has been watching CBeebies all morning as I get things done. Again, I should focus on the fact that this isn't the norm and he played outside the other half of the day. (Furthermore, television isn't negative per se. He enjoys it and even seems to learn from it.)<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">It's a case of balance, balance, balance, accepting our limits and acknowledging our achievements.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">The sooner we start being kinder to ourselves and praising our achievements rather than magnifying our shortcomings, the sooner we can be free of guilt and enjoy being a parent.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">After all, if we are happy, our children are happy. Sometimes we just need to stop thinking altogether, to stop evaluating and assessing, negative or positive, and just<i style="box-sizing: inherit;">be</i> (something I have written about extensively in my </span><span lang="EN-GB" style="box-sizing: inherit;"><a href="http://www.taylor-made-ramblings.co.uk/mindful-mondays-1/" style="box-sizing: inherit; color: #373737; font-weight: 600; text-decoration: none; transition: color 150ms ease;">Mindful Mondays</a></span><span lang="EN-GB" style="box-sizing: inherit;"> series).<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Learning to live in the present and focus on the <i style="box-sizing: inherit;">now</i> is essential. We mustn't feel guilty for feeling guilty. We are only human and relinquishing guilt really is rather refreshing.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Give the boot to guilt, evict the judge, and ditch the jury. Instead, be kind to ourselves. This is, in turn, the kindest thing we can do for our children.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span lang="EN-GB" style="box-sizing: inherit;">Do you suffer from mum-guilt? Do you have ways of dealing with it? Or perhaps you are a dad - what is your view on it? We would love to hear from you.<o:p style="box-sizing: inherit;"></o:p></span></div>
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<span class="categories" style="box-sizing: inherit; float: left; font-size: 0.875em; margin-right: 20px;">Posted in: <a href="https://www.bobux.com.au/blog/lifestyle.html" style="box-sizing: inherit; color: #999999; font-weight: 600; text-decoration: none; transition: color 150ms ease;">Lifestyle</a></span><div class="author-info" style="box-sizing: inherit; clear: both; font-size: 0.875em; padding-top: 20px; width: 515.547px;">
<img alt="Rebecca Taylor" src="https://bobux-1.ecpcdn.net/media//magpleasure/mpblog/author_image_file/e/8/e8f02bf0aaab3a8caa1eecc56934ab2a.jpg" style="border: 0px; box-sizing: inherit; float: left; height: auto; margin: 0px 15px 0px 0px; max-width: 100%;" /><span class="posted-by" style="box-sizing: inherit; display: block; font-size: 0.875em; margin-bottom: 5px; margin-right: 20px;">By Rebecca Taylor</span><div style="box-sizing: inherit; margin-bottom: 0.75em;">
Rebecca is a lifestyle, parenting, travel, health and fitness blogger. Head-in-the-clouds musician, singer, and teacher writing about life and her busy thoughts over at www.taylor-made-ramblings.co.uk.</div>
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Author's <a href="https://www.bobux.com.au/blog/www.facebook.com/taylormaderamblings/" style="box-sizing: inherit; color: #999999; font-weight: 600; text-decoration: none; transition: color 150ms ease;" target="_blank">Facebook Profile</a><br style="box-sizing: inherit;" />Author's <a href="https://www.bobux.com.au/blog/www.twitter.com/taylormaderambl" style="box-sizing: inherit; color: #999999; font-weight: 600; text-decoration: none; transition: color 150ms ease;" target="_blank">Twitter Profile</a></div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-19348907035121958532016-10-24T21:01:00.001+13:002016-10-24T21:01:58.177+13:00Exercise For Each Decade of the Adult LifespanShe's back with an interesting post: Exercises for the age group :). Have a read coz they are quite spot on....<br />
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Here’s a scary thought:</div>
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You’re the oldest you've ever been. Right. Now. </div>
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Until we develop the ability to travel back in time, we have to accept the fact that we can't stop the aging process. Research suggests that the most effective way to minimize the effects of aging is through regular exercise and healthy lifestyle behaviors. While the following information is based on the latest understandings of how exercise slows down the aging process, going into the specific details requires more than a single blog post (if you want that info, <a href="https://www.acefitness.org/prosourcearticle/3547/turn-back-the-clock-how-to-maximize-the-anti" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">find it here</a>). Instead, here are some general considerations for exercise, nutrition and lifestyle choices for each decade of the adult lifespan. The good news is that a healthy lifestyle can be the proverbial fountain of youth and help you to slow down, and in some cases, reverse the effects of aging.</div>
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Here is a brief overview of exercise programs for each decade of adult development.</div>
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EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">20S</strong></h2>
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<img alt="20s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-01.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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If you’re in your 20s, enjoy your youth but realize that the sooner you commit to a healthy lifestyle the more benefits you can experience throughout your entire adulthood.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Experiment with different workouts to find what you enjoy and then do it on a regular basis.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">There is no specific exercise that you should be doing, but whichever type you select make it an important component of your life. The more consistent your physical activity, the better your overall health is likely to be.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Consider joining a health club or attending classes at a studio. If cost is a conern, consider this fact: Either you pay to stay in shape while you’re young, or you’ll end of spending lots of money over the course of your life dealing with chronic disease and health conditions.</li>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 20s</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Choose activities you enjoy. When you’re young you can get away with doing high-intensity training most days of the week, but it’s important to make time for flexibility and mobility training as well.</div>
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At this stage of life, you have a high metabolism, so enjoy it.</div>
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On highly intense training days it’s important to have a good night’s sleep for optimal recovery.</div>
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EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">30S</strong></h2>
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<img alt="30s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-02.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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Aging starts accelerating in this decade of life, which may also include some of your biggest challenges including a growing career and possibly a family. This is why finding a favorite mode of exercise in your 20s is so important—it will be a regular habit by the time your career and family life start making more demands on your time.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Without regular exercise, cardiorespiratory efficiency (the ability to efficiently move oxygen around the body) starts to decline, which can increase the risk of developing heart disease.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you’re not doing any regular physical activity around the age of 35, you will start to experience a loss of muscle mass.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Men in their late 30s are likely to experience lower levels of testosterone. When coupled with excessive amounts of abdominal fat, that testosterone could be converted into estradiol, a female sex hormone.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Strength training to increase muscle mass and metabolic conditioning for weight loss are both extremely important in this time of life. Women in their 30s should also be doing strength training, because it can help elevate levels of human growth hormone, which can help metabolize fat, promote muscle growth and help skin maintain a youthful appearance.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Exercise is so important during this time that if you haven’t been successful at following a regular exercise program on your own you may want to consider hiring a personal trainer or going to a studio with instructor-led workouts. Working with an ACE Certified Personal Trainer or taking classes with an ACE Certified Group Fitness Instructor can help you identify the best workouts for your needs, as well as hold you accountable for making exercise a priority in your life.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Even if you have a demanding schedule, it’s important to realize that even 15 to 20 minutes of exercise at a time can make a big difference and provide significant benefits.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">As you progress through your 30s, you will want to make smarter nutrition choices and plan on going to bed earlier because the right diet combined with proper amounts of sleep are essential for good health.</li>
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<table style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid rgb(204, 204, 204); box-sizing: border-box; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 0px; vertical-align: baseline;"><tbody style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 30s</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 247px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Perform resistance training at least two or three times a week. This could include, for example, strength-training classes at a gym or performing a body-weight circuit from the comfort of your own home.</div>
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Perform cardiorespiratory training almost every day. Find an activity that gets your heart rate up and try to do it on a regular basis. If nothing else, try to make time for walking 15 to 20 minutes at a time, three times a day (once in the morning, during lunch and again in the afternoon or evening) for health benefits.</div>
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As your metabolism changes, it is important to start paying attention to your nutrition choices. If you’re busy, try to budget your time so you can do a weekly meal preparation on Sunday so you have healthy options and won’t be tempted to grab fast food, which, while convenient, is calorically dense.</div>
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Follow the USDA guidelines and do your best to eat as many fresh fruits and vegetables as possible while limiting sugary and salty snacks.</div>
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This is the time of life when sleep starts becoming more important. Our brains repair themselves during sleep, which means that if you’re sleep deprived it could affect your performance at work and keep you from getting that promotion. In addition, the muscle-building hormones of testosterone and growth hormone are produced during the REM cycles of sleep, which is important for when you do your strength-training workouts.</div>
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<h2 style="background-color: white; border: 0px; color: #315390; font-family: tg20; font-size: 40px; font-stretch: inherit; font-variant-numeric: inherit; font-weight: normal; line-height: 1.2em; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;">
EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">40S</strong></h2>
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<img alt="40s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-03.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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The first thing you notice when you hit your 40s is that you thought you would feel “older.” I’m almost halfway through this decade, yet I still feel (and sometimes act) like I’m in my 20s. However, I have noticed is that it takes longer to fully recover from high-intensity workouts, if I lose a night of sleep I’m absolutely no good the next day, and if I deviate from my regular (mostly) healthy diet for more than one or two meals I feel it almost immediately.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">In this decade, you’re relatively ensconced in your career and family life. While there will be unforeseen challenges, you have, for the most part, established a consistent routine.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you find it hard to make time for regular workouts, consider ways that you can add small bouts of exercise to your routine by <a href="https://www.acefitness.org/acefit/healthy-living-article/60/5938/7-reasons-to-bike-to-work/" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">bike commuting to work</a> or <a href="https://www.acefitness.org/acefit/healthy-living-article/60/5380/8-ways-to-add-more-movement-throughout-your" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">identifying various strategies that can help you increase your daily level of physical activity</a>. Including small activities, such as taking the stairs, using a standing desk at work or walking breaks at work, in your daily habits can help you burn an additional couple of hundred calories a day, which is essential for healthy weight management.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you’re exercising regularly, congratulations! However, take time for a critical review of your exercise habits. If you follow the same routine for too long, your body adapts and the exercise, while good, won’t have the same effects.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you’re looking for ways to change your routine consider adding yoga, which can help reduce stress levels while improving mobility, both of which can reduce the risk of disease or injury.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Consider adding at least one high-intensity exercise like a group-cycling, sports-conditioning or kettlebell class to your routine. High-intensity exercise can help promote muscle-building hormones while increasing caloric expenditure, both of which are important at this age. Furthermore, explosive exercises can help improve muscle elasticity, which is reduced during the aging process. Regular strength-training exercises make skeletal muscle tissue strong, but don’t challenge the elastic connective tissue that surrounds it. Adding exercises like kettlebell swings and plyometric jumps helps improve tissue elasticity.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Keep in mind that while some high-intensity exercise is good, it does take longer to recover. Try to limit it to three or fewer times a week and make sure you are getting plenty of sleep to help promote the recovery process.</li>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 40s</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Change your exercise habits so you provide fresh stimulus to your body. Continue regular strength training and cardiorespiratory exercise, but consider incorporating some high-intensity exercise to promote tissue elasticity. Yoga can help manage stress and improve your overall flexibility, both of which provide significant health benefits. If you’re not already doing yoga, consider adding it to your routine.</div>
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This is the age when you really start feeling the effects of unhealthy food choices. The good news is that you are probably earning more money so if you’re having a hard time making smart nutrition choices, you may want to consider subscribing to a service that provides fresh vegetables along with recipes or pre-packaged, proportion-controlled meals.</div>
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You don’t need me to tell you to get more sleep because this is when you really start feeling the effects of lack of sleep. Review your sleep habits and try to remove light sources like televisions and mobile devices from your bedroom because the light waves can actually wake you up as you are trying to drift off to sleep.</div>
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<h2 style="background-color: white; border: 0px; color: #315390; font-family: tg20; font-size: 40px; font-stretch: inherit; font-variant-numeric: inherit; font-weight: normal; line-height: 1.2em; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;">
EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">50S</strong></h2>
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<img alt="50s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-04.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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Okay, up to this point I’ve been able to write from personal experience, but now I’m going to be going on what I’ve learned from clients, friends, relatives and the scientific literature. Once you hit your 50s, <a href="https://www.acefitness.org/blog/6094/the-basics-of-training-older-adults" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">regular exercise is essential for maintaining good health</a>. After all, this is the age when conditions like high cholesterol, heart disease or arthritis could make themselves known. If you experience any chronic medical conditions, make sure you work with your healthcare provider to identify the most appropriate types of exercise for your needs. You can, however, continue doing your favorite activities as long as they don’t cause you any severe physical discomfort.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">In this decade of life, varying your exercise routines is important not only to keep your muscles working differently but to engage your brain as well. Make sure to include at least one or two high-intensity workouts a week, because exercise that elevates levels of growth hormone can also elevate levels of brain-derived neurotrophic factor (BDNF). This is the neurotransmitter responsible for producing new brain cells and improving cognitive function.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Learning new sports or activities can be another way to develop new neural pathways in your brain. If your kids are out of the house and you have more free time, you can use it to learn a new sport or start a new hobby like dancing or martial arts, all of which will provide mental as well as physical development.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Hopefully, your 50s is also when you will have a little more free time and disposable income to take vacations and visit parts of the world you’ve always wanted to experience. I’ve helped clients in this age bracket train for vacations like hiking to Machu Picchu, cycling across France, kayaking in New Zealand and skiing in Switzerland. If you have the luxury to enjoy these options, then picking active vacations can be one way to help keep you engaged and motivated in your exercise program. Even if you can’t afford exotic destinations you can start cycling and hiking by exploring the parks and trails in your area.</li>
</ul>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 50s</strong></div>
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<tr style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 212px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 231px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 149px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Choose activities that you enjoy and can do on a frequent basis. Make sure to include at least one high-intensity workout a week for optimal neuroendocrine stimulation. This is a great time to pick up a new active hobby like tennis, golf or martial arts because learning new movements stimulates brain development as well as physical development.</div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 231px;">
You’ll have to check with your medical provider on this one. You will want to avoid foods that can elevate cholesterol or affect any medications you may be taking to manage a health condition. If your kids have left the house you can enjoy nice dinners out or, even better, take cooking lessons so you can prepare nice dinners in and enjoy the company of your spouse sans kids.</div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 149px;">
Sleep is important, especially after you exercise. In this decade, you may experience sleep disruptions like waking up in the night or not being to get to sleep in the first place. If that’s the case, make sure to mention this to your healthcare provider.</div>
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<h2 style="background-color: white; border: 0px; color: #315390; font-family: tg20; font-size: 40px; font-stretch: inherit; font-variant-numeric: inherit; font-weight: normal; line-height: 1.2em; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;">
EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">60S</strong></h2>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
<img alt="60s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-05.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
When you’re young, 60 seems old, but once you’re hit your 40s you quickly realize it’s not old at all (60 is the new 40, some say). If you made smart financial decisions (an entirely different blog all together), this is the decade in which you will probably retire from your career and decide what you want to do in the next phase of your life.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">As someone who teaches workshops on how to be a personal trainer, I’ve noticed that more and more people are choosing fitness as a second career once they retire from their first. If this thought has occurred to you, here’s how to can make that transition and become an <a href="https://www.acefitness.org/fitness-certifications/personal-trainer-certification/default.aspx" style="border: 0px; color: #e50005; cursor: pointer; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline; width: auto;">ACE Certified Personal Trainer</a>.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">It’s more important than ever to exercise most days of the week. You can continue to do high-intensity workouts, but limit them to two days or less for optimal recovery. If you enjoy resistance training, this may be the time to start using more machines, which make it possible to use heavier weights while minimizing wear and tear on your joints.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you do retire during this decade, you will have the extra time for your workouts so continue to experiment with new types of exercises and sports to give your muscles and brain new learning opportunities.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Just like young adults in their 20s, taking group classes is a great way to combine physical activity with social time and, if you’re recently retired, it can be an effective way to make new friends. Aquatic fitness classes, a healthy choice at any age, are a good option for exercise because they use a lot of muscle mass while reducing stress on your joints. This is especially important if you’re dealing with any arthritis.</li>
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<table style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid rgb(204, 204, 204); box-sizing: border-box; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 0px; vertical-align: baseline;"><tbody style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 60s</strong></div>
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<tr style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 295px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 191px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 106px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Continue to change your workouts on a regular basis to keep using your muscles in different ways. This may be the time to move away from the free weights and start using more weight-training machines, which can allow you to use heavy resistance with minimal stress on your joints. Improve your physical literacy by learning new movement skills, and if there are any activities that you didn’t do in your 60s, don’t wait—now’s the time to get going!</div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 191px;">
If you go through a major life change such as retirement and you find yourself with extra time, make sure you avoid mindless snacking. If you know you’re a muncher while puttering around the house, be sure to have plenty of healthy options and leave the sugary stuff on the grocery store shelves.</div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 106px;">
While it is important in every phase of life, sleep now becomes essential for maintaining optimal health. You may want to invest in your sleep hygiene with a new mattress.</div>
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<h2 style="background-color: white; border: 0px; color: #315390; font-family: tg20; font-size: 40px; font-stretch: inherit; font-variant-numeric: inherit; font-weight: normal; line-height: 1.2em; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;">
EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">70S</strong></h2>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
<img alt="70s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-06.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
<div style="background-color: white; border: 0px; color: #888888; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 16px; font-stretch: inherit; font-variant-numeric: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 632px;">
If 60 is the new 40, then 70 is the new 50. More and more, I meet people in the gym who are in this decade, but look much younger because fitness has been an integral part of their lives for years.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Do not let the number slow you down. Continue to participate in your favorite activities, but be smart about it by listening to your body and not forcing it to do any extremely uncomfortable exercise.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you’ve been a sporadic exerciser up to this point, consider this: Staying fit and strong now can help you maintain your functional independence longer and keep you from having to rely on assisted living.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Resistance training is completely appropriate and can help increase lean muscle mass and improve your functional strength for activities of daily living.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you feel the effects of arthritis, don’t let it stop you from cardiorespiratory exercise, but do look for types that can reduce impact on your joints.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Activities that require you to move your body in all directions, such as tai chi, dance or yoga, are more important than ever for helping maintain balance and reducing the risk of orthopedic injuries.</li>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 70s</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 236px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Strength training, especially on machines, can help enhance quality of life. Exercises that focus on multiplanar movements can help improve integrity of your myofascial system, leaving you with more youthful muscles and connective tissue that is more resilient against injury.</div>
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Keep making healthy choices. If you notice that your metabolism has started to slow down, reduce your caloric intake and watch what you eat so you can maintain a healthy body weight.</div>
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If you experience any disruptions of your nightly sleep habits, mention it to your healthcare provider to identify a solution. The good news is that now you’ll probably have the time for afternoon naps, so feel free to indulge, especially if it gives you the energy to participate in your favorite activities.</div>
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EXERCISING IN YOUR 80S</h2>
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<img alt="80s" class="Width100pct" src="https://acewebcontent.azureedge.net/expert-articles/2016/09%20-%20Expert%20Articles%20/09-27-2016-Exercise-Decade-of-Adult-Lifespan-07.jpg" style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto !important; line-height: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 632px;" /></div>
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If you make it to your eighties, congratulations because currently the average adult life span in the United States is 78 years. Up to this point, I haven’t used the word old, but now is the time when you will really start to feel your age.</div>
<ul style="background-color: white; border: 0px; color: #666666; font-family: "Trebuchet MS", "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 18px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; list-style-image: initial; list-style-position: outside; margin: 0px 18.9531px 20px 63.1875px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">Resistance training becomes extremely important because it can help you maintain your strength, allowing you to remain functionally independent. Strength-training machines are the safest, most effective way to receive this benefit.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">If you are considering relocating to a retirement community, look for one with a robust schedule of recreational activities so you have plenty of options for exercise.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">You are never to old to learn new things, so consider going back to school. Social interactions and learning are both great ways to reduce the risk of developing cognitive diseases like dementia or Alzheimer’s.</li>
<li style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin: 0px; padding: 0px 0px 10px; vertical-align: baseline; width: auto;">You can continue to participate in your favorite activities but respect your age and try not to push your body beyond its existing limits.</li>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Age: 80s</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Types of Exercise</strong></div>
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<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition</strong></div>
</td><td style="border: 1px solid rgb(204, 204, 204); box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 0px 25px; padding: 6.29688px; vertical-align: top;"><div style="border: 0px; color: #888888; font-family: inherit; font-size: 16px; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.3em; margin-bottom: 10px; padding: 0px; vertical-align: baseline; width: 129px;">
<strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sleep</strong></div>
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Do any physical activity you enjoy and do it as often as possible. Continue to seek out new activities because learning new movement skills helps your brain as well as your body. If you’re considering moving to an older-adult community, look for one with many recreational activities.</div>
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Continue to seek and follow the advice of your healthcare provider for the best options given your current health status. Continue to avoid excessive drinking and calorically dense, low-nutrition foods. But then again, you’ve already beat the odds so enjoy yourself but be smart about it.</div>
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By now you know the importance of a good night’s sleep. Make sure to communicate any disruptions in your sleep patterns to your healthcare provider immediately.</div>
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EXERCISING IN YOUR <strong style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">90S</strong></h2>
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If you're here, keep doing whatever you've been doing because it's working. Whatever physical activity you can do, do it as often as possible. If you’re not already doing strength training, ask your medical providers if they can recommend any strength-training programs specifically for your age group because you can add muscle mass at any age.</div>
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If you want to enjoy an active life well into your 90s, no matter what happens NEVER STOP EXERCISING. Even if you can only do a few minutes at a time, regular exercise and physical activity can provide health benefits in every decade. If you exercise for no other reason, do it to take control of the aging process so that you can enjoy all of your favorite activities at all stages of your life.<span class="ArticleEnd" style="background: url("data:image/png; border: 0px; display: inline-block; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: 15px; line-height: inherit; margin: 0px 0px 0px 7px; padding: 0px; position: relative; top: 3px; vertical-align: baseline; width: 17px;"></span></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-80495342361234802172016-07-29T08:16:00.000+12:002016-07-29T08:16:31.097+12:001 Mealtime Mistake That’s Making You Gain WeightIt's not what you see on the plate but what you eat first. I was told this a while back about which food to take on first and have been working this way:<br />
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1. Vege first (50% half the plate)<br />
2. Meat next (25%)<br />
3. Carbs last (25%)<br />
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Read below to know why :)<br />
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Thanks <a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwj3wIrK-5bOAhXEkJQKHc-PCQQQFggcMAA&url=http%3A%2F%2Fwww.self.com%2Ffood%2F2016%2F07%2F1-mealtime-mistake-thats-making-you-gain-weight%2F&usg=AFQjCNFEb2BkLVJYH0l35NKo-PnUKGQ8ag&sig2=kmAHWlrHXjI0rqqf_1oKUg">Audrey Bruno</a>!<br />
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<img height="367" src="http://www.self.com/wp-content/uploads/2016/07/mealtime-mistake-feat.gif" width="640" /></div>
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The next time you sit down to eat, <a href="http://www.self.com/food/2016/05/mindful-eating-experiment/" style="background: transparent; box-sizing: border-box; color: #0088cc; text-decoration: none;">take a good long look at your plate before you dig in</a>. The food you’re eating and the way you prepared it might be totally healthy, but there could be another, almost invisible factor causing you to eat more than you originally intended to. And if you’re interested in losing or maintaining your weight, letting this little mistake slip under the radar could be getting in the way of your goals.</div>
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Your portion sizes might be too big, and they way you plate your food could be the reason why. Your healthy-eating game plan seems airtight: You diligently set your brown rice down, top it with a <a href="http://www.self.com/food/2016/03/19-non-boring-ways-to-cook-a-chicken-breast/" style="background: transparent; box-sizing: border-box; color: #0088cc; text-decoration: none;">lean protein like chicken</a>, and finish things off with veggies. But here’s the rub: Arranging your food in this format may cause you to accidentally pack on too much of some foods and too little of others. According to Maxine Yeung, M.S., R.D., owner of <a href="http://www.wellnesswhisk.com/" style="background: transparent; box-sizing: border-box; color: #0088cc; text-decoration: none;">The Wellness Whisk</a>, when you plate your carbohydrate and protein first, “by the time you get to the veggies, there’s little room left on the plate.” <a href="http://www.self.com/food/2016/06/registered-dietitians-share-how-to-eat-more-vegetables/" style="background: transparent; box-sizing: border-box; color: #0088cc; text-decoration: none;">In a well-rounded meal, she says, veggies should be the main focus</a>. So you don’t want to plop them on the plate like an afterthought. </div>
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“Changing the way you view your meal to make the vegetable section your primary focus is so important because they contain all the fiber, vitamins, minerals, and water your body needs,” Yeung explains. So what’s the best way to plate your food? Veggies first, then protein, then grains—if it sounds upside down, that’s because it is. This method, developed by Yeung, is called <em style="box-sizing: border-box;">plating backwards</em>, and it’s an extremely simple solution to the common too-big-portion problem.</div>
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Making it a mealtime habit is easy. When you plate, Yeung says you’ll want to aim for your portions to be 50 percent non-starchy vegetables, 25 percent lean protein, and 25 percent carbohydrates. If you plate the classic way (carbs, protein, vegetables) you’re more likely to end up with 50 percent carbs and 25 percent vegetables. To strike the right balance, she says, “Start by filling about half your plate with vegetables, then add protein and carbohydrates in about equal portions.” And if you’re still unsure about your portion sizes, she suggests using<span class="apple-converted-space" style="box-sizing: border-box;"> <a href="http://www.choosemyplate.gov/" style="background: transparent; box-sizing: border-box; color: #0088cc; text-decoration: none;">MyPlate’s visuals</a> as a guideline.</span></div>
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While Yeung primarily likes to use this method at home, she says you can also apply it to mealtime at buffet-style situations, and even while choosing an item from a restaurant menu. Using this trick forces you to look at your meal in a different way. So when you’re flipping through dinner options, whether it be on Seamless or at your favorite Mexican spot, you’ll be more inclined to spot the dishes with larger vegetable portions. </div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-17668745976801483272016-07-25T10:22:00.002+12:002016-07-25T10:22:19.402+12:007 Interesting Facts you need to know about your Blood Type<div style="background-color: white; box-sizing: border-box; color: #484848; font-family: "Open Sans", sans-serif; font-size: 14px; line-height: 25.2px;">
Really interesting stuff...our body is made up of 90% blood so it's worth taking more than just a pinch of salt!</div>
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<span style="line-height: 25.2px;"><a href="http://www.davidwolfe.com/7-facts-need-know-blood-type/">Thanks David Wolfe</a></span></div>
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<span style="line-height: 25.2px;">When’s the last time you thought about your blood type?</span></div>
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It’s not exactly the sort of thing that pops into your head as soon as you roll out of bed. At least not until you realize just how much of an impact your blood type actually has.</div>
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Here are 7 surprising facts that’ll definitely leave you with a new appreciation for the blood running through your veins.</div>
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1. Your blood type affects what food you should be eating.</h3>
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<img alt="shutterstock_285292964" class="aligncenter size-full wp-image-24840" height="667" sizes="(max-width: 1000px) 100vw, 1000px" src="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964.jpg" srcset="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964.jpg 1000w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964-300x200.jpg 300w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964-768x512.jpg 768w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964-750x500.jpg 750w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_285292964-360x240.jpg 360w" style="border: 0px; box-sizing: border-box; display: block; height: auto; line-height: 0; margin: 0px auto; max-width: 100%; padding: 20px 0px; position: relative; text-align: center;" width="1000" /></div>
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As confirmed by <a href="http://www.webmd.com/diet/a-z/blood-type-diet" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">naturopath Peter J. D’Adamo</a>, various blood types result in varying nutritional needs.</div>
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People with <strong style="box-sizing: border-box;">Type O</strong> blood tend to have digestion and stomach problems. As such, they require a high-protein diet with plenty of lean meat, poultry, fish and vegetables.</div>
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<strong style="box-sizing: border-box;">Type A</strong> individuals have a sensitive immune system and should eat lots of citrus and vegetables like broccoli, spinach and garlic.</div>
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People with <strong style="box-sizing: border-box;">Type B blood</strong> tend to produce higher than normal cortisol (stress hormone) levels. As such, they should <a href="http://main.poliquingroup.com/articlesmultimedia/articles/article/1237/avoid_these_10_foods_that_increase_cortisol_impede.aspx" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">avoid</a> trans fats, vegetable oils and alcohol.</div>
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<strong style="box-sizing: border-box;">Type AB</strong> individuals typically lack in stomach acid. <a href="https://draxe.com/low-stomach-acid/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">They should consume things like</a> apple cider vinegar and manuka honey to raise stomach acid levels and ensure proper digestion.</div>
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2. Your blood type affects your personality.</h3>
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This as actually been <a href="http://psychologia.co/blood-type-personality/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">known for quite some time in Asian medicine</a>.</div>
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People with <strong style="box-sizing: border-box;">Type A</strong> blood tend to be kind, compassionate individuals that put other people’s needs before their own. <strong style="box-sizing: border-box;">Type B</strong> blood is often found in individuals who are outgoing, friendly and emotionally flexible.</div>
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<strong style="box-sizing: border-box;">Type AB</strong> individuals tend to be rational and strong, with very little worry. <strong style="box-sizing: border-box;">Type O</strong> individuals, on the other hand, tend to worry a lot and are very practical and organized.</div>
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3. Blood type also affects fertility.</h3>
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<img alt="shutterstock_253719508" class="aligncenter size-full wp-image-24841" height="667" sizes="(max-width: 1000px) 100vw, 1000px" src="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508.jpg" srcset="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508.jpg 1000w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508-300x200.jpg 300w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508-768x512.jpg 768w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508-750x500.jpg 750w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_253719508-360x240.jpg 360w" style="border: 0px; box-sizing: border-box; display: block; height: auto; line-height: 0; margin: 0px auto; max-width: 100%; padding: 20px 0px; position: relative; text-align: center;" width="1000" /></div>
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<a href="http://www.livescience.com/14995-blood-type-linked-earlier-decline-fertility.html" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Studies have shown</a> that women with <strong style="box-sizing: border-box;">Type O</strong> blood tend to be the least fertile.</div>
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The study, which looked at several women in their 30s, found that women with that blood type either contain few eggs or eggs that have a hard time maintaining fertility.</div>
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4. Stressed or angry all the time? Check your blood type!</h3>
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Because people with <strong style="box-sizing: border-box;">Type A</strong> blood produce more cortisol than normal, their stress levels also tend to be higher than average.</div>
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People with <strong style="box-sizing: border-box;">Type O</strong> blood <a href="http://dadamo.com/txt/index.pl?1004" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">are more susceptible to outbursts of anger</a>.</div>
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5. Blood type affects the amount of belly fat you have.</h3>
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<img alt="shutterstock_277907678" class="aligncenter size-full wp-image-24842" height="666" sizes="(max-width: 1000px) 100vw, 1000px" src="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678.jpg" srcset="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678.jpg 1000w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678-300x200.jpg 300w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678-768x511.jpg 768w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678-750x500.jpg 750w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_277907678-360x240.jpg 360w" style="border: 0px; box-sizing: border-box; display: block; height: auto; line-height: 0; margin: 0px auto; max-width: 100%; padding: 20px 0px; position: relative; text-align: center;" width="1000" /></div>
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<strong style="box-sizing: border-box;">Type A</strong> blood <a href="http://www.two-week-body-tone.com/2012/04/blood-type-a-weight-loss-foods/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">causes the body to react badly to specific foods</a> like dairy, meat and shellfish. That reaction makes it difficult to lose belly fat.</div>
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It also causes acid reflux, an increase in diabetes risk, bloating and indigestion.</div>
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6. Blood type also affects your pool of ideal mates.</h3>
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In addition to ‘letter’ types, blood is also classified as either Rh negative or Rh positive. 85% of all people are Rh positive, and when two Rh+ people mate, things go smoothly.</div>
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But <a href="http://kidshealth.org/en/parents/rh.html" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">problems arise when an Rh negative woman mates with an Rh positive man</a>. This exposes the baby to potential risks. Rarely is it fatal – but it can be.</div>
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ALSO READ: <a href="http://www.davidwolfe.com/rh-negative-blood-ancestor/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; text-decoration: none;">PEOPLE WITH RH NEGATIVE BLOOD MAY HAVE THIS INTERESTING ANCESTOR!</a></h5>
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7. Knowing your blood type can save your life.</h3>
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<img alt="shutterstock_215905168" class="aligncenter size-full wp-image-24843" height="667" sizes="(max-width: 1000px) 100vw, 1000px" src="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168.jpg" srcset="http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168.jpg 1000w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168-300x200.jpg 300w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168-768x512.jpg 768w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168-750x500.jpg 750w, http://cdn.davidwolfe.com/wp-content/uploads/2016/07/shutterstock_215905168-360x240.jpg 360w" style="border: 0px; box-sizing: border-box; display: block; height: auto; line-height: 0; margin: 0px auto; max-width: 100%; padding: 20px 0px; position: relative; text-align: center;" width="1000" /></div>
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<a href="http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/why-should-i-know-my-blood-type/article13340181/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Knowing your blood type is important</a> for a number of reasons.</div>
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Say you’re traveling abroad and wind up in a car wreck.</div>
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You could require a blood transfusion. But unless you’ve got documentation signifying what your blood type is, doctors won’t be able to quickly tell what kind of blood you need.</div>
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Transfusion with a blood type different than your own can lead to <a href="http://patient.info/doctor/blood-transfusion-reactions" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">a number of complications</a>, some of which can put your life at risk.</div>
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Do you know your blood type? If so, did you learn something interesting about yourself today? We’d love to hear from you in the comments!</h4>
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Sources:<br style="box-sizing: border-box;" /><a href="http://patient.info/doctor/blood-transfusion-reactions" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Patient.info </a><br style="box-sizing: border-box;" /><a href="http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/why-should-i-know-my-blood-type/article13340181/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">The Globe And Mail </a><br style="box-sizing: border-box;" /><a href="http://kidshealth.org/en/parents/rh.html" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">KidsHealth.org </a><br style="box-sizing: border-box;" /><a href="http://www.two-week-body-tone.com/2012/04/blood-type-a-weight-loss-foods/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Two-Week-Body-Tone.com </a><br style="box-sizing: border-box;" /><a href="http://dadamo.com/txt/index.pl?1004" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Dadamo.com </a><br style="box-sizing: border-box;" /><a href="http://psychologia.co/blood-type-personality/" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.298039); background: transparent; box-sizing: border-box; color: #444444; font-weight: bold; text-decoration: none;">Psychologia.com</a></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-11081782097308640502016-07-18T08:19:00.000+12:002016-07-18T08:19:40.090+12:00The collapse of parenting: Why it’s time for parents to grow upAs confusing as this article can be, it is sort of a wake up call to parents and maybe something for us parents to gear into...I guess. It's abit daunting to me for the moment.<br />
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Original article <a href="http://www.macleans.ca/society/the-collapse-of-parenting-why-its-time-for-parents-to-grow-up/">here</a><br />
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<span style="font-size: small;">If anyone can be called the boss in modern, anti-hierarchical parenthood, it’s the children</span></div>
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<div class="wp-caption-text" style="border: 0px; font-family: calluna, Verdana, sans-serif; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: 1.8rem; margin-bottom: 18px; padding: 0px; position: relative; text-align: left; vertical-align: baseline;">
<span class="entry-content" itemprop="articleBody" style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 3.2rem;">For modern families, the adage “food is love” might well be more true put another way: food is power. Not long ago, Dr. Leonard Sax was at a restaurant and overheard a father say to his daughter, “Honey, could you please do me a favour? Could you please just try one bite of your green peas?” To many people, this would have sounded like decent or maybe even sophisticated parenting—gentle coaxing formed as a question to get the child to co-operate without threatening her autonomy or creating a scene.</span></span></div>
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<span class="entry-content" itemprop="articleBody" style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
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<div style="border: 0px; font-family: calluna, Verdana, sans-serif; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: 3.2rem; margin-bottom: 18px; padding: 0px; vertical-align: baseline;">
<span class="entry-content" itemprop="articleBody" style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">To Sax, a Pennsylvania family physician and psychologist famous for writing about children’s development, the situation epitomized something much worse: the recent collapse of parenting, which he says is at least partly to blame for kids becoming overweight, overmedicated, anxious and disrespectful of themselves and those around them.</span></div>
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The restaurant scene is a prime example of how all too often adults defer to kids because they have relinquished parental authority and lost confidence in themselves. They’re motivated by a desire to raise their children thoughtfully and respectfully. In theory, their intentions are good and their efforts impressive—moms and dads today are trying to build up their kids by giving them influence; they also want to please them and avoid conflict. In reality, parents are at risk of losing primacy over their children.</div>
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The dinner table is ground zero. “When parents begin to cede control to their kids, food choices are often the first thing to slide,” Sax writes in his new book, <em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.amazon.ca/The-Collapse-Parenting-Treat-Grown-Ups/dp/0465048978" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">The Collapse of Parenting: How We Hurt Our Kids When We Treat Them Like Grown-Ups</a></em>. A rule such as “No dessert until you eat your broccoli” has recently morphed into “How about three bites of broccoli, and then you can have dessert?” The command has become a question capped with a bribe, as Sax puts it. Dinner at home requires polling kids on what they’re willing to eat; the options might include roast chicken and potatoes or chicken fingers and fries. You can bet which they choose. So parents renegotiate: <em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">How about sweet potato fries?</em></div>
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<strong style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Related: <a href="http://www.macleans.ca/society/a-naturally-picky-eater-theres-no-such-thing/" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">There’s no such thing as a naturally picky eater </a></strong></div>
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Parents in North America have become prone to asking their children rather than telling them. “It’s natural,” says Gordon Neufeld, a prominent Vancouver psychologist cited in Sax’s book. “Intuitively, we know that if we’re coercive, we’re going to get resistance.” For trivial choices such as which colour of pants to wear, this approach is fine, he says. But “when we consult our children about issues that symbolize nurturance like food, we put them in the lead.” That triggers an innate psychological response, and their survival instincts activate: “They don’t feel taken care of and they start taking the alpha role.”</div>
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So if the girl served green peas does eat one bite as her dad asked, Sax says, “she is likely to believe that she has done her father a favour and that now he owes her a favour in return.” Food may be the first manifestation of the collapse of parenting, but many of the problems within families are a result of this type of role confusion. In this way, what happens over a meal is a metaphor for how uncomfortable parents have become in their position as the “alpha” or “pack leader” or “decider” of the family—the boss, the person in charge. The grown-up.</div>
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That discomfort comes from a loving place, of course. Many parents strive to raise their kids differently from how they grew up. They say, “I can’t do the stuff I was raised with, it doesn’t feel right. I don’t want to yell, I don’t want to spank,” says Andrea Nair, a psychotherapist and parenting educator in London, Ont. “There’s a massive parenting shift between our generation and the one before. We’ve come a long way from when you called your dad ‘sir’ and when he walked in the house you would jump out of ‘his’ chair.”</div>
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The evolution hasn’t been easy, though. “We’re trying to pull off the emotion coaching but we haven’t received the training,” says Nair. “It’s like teaching your kids to speak French while you’re learning it in the textbook.” Parents have made it a top priority that their kids feel heard and respected from a young age. They want to be emotionally available to them, and for their children to be able to express their own emotions. “Kids have permission to have tantrums now because [they’re] learning how to manage feelings,” says Nair. “Someone said to me, ‘Are we seeing more tantrums now than we used to?’ And I wonder.”</div>
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Parents also want a democratic household where each family member has a say about what happens—<em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Should we go outside now? Are we ready to have a bath? Would you like to have the party here?</em>—and they cultivate independence and freedom of thought in their children. Strict obedience used to be praised; now it is seen as outdated and potentially dangerous. Compliance might mean your kid is a pushover, which no parent wants, especially as bullying has spread from the schoolyard to cyberspace.</div>
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There are broader influences shifting the parent-child dynamic as well. Over the past half-century or more, the public has come to scorn power imbalances based on gender, race, religion and sexual orientation, and historic gains have been achieved in the pursuit of equality. Even corporations are now replacing pyramidal management with “flat organization.” In Western society, where equality for everyone has become a cultural objective and a constitutional right, children are treated like they are one more minority group to honour and empower. “Empower has come to seem virtuous,” Sax says. “Empower everyone, why not?”<br />
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But many kids are actually overpowering their parents. That’s the problem, say those working in child development. A functional family unit hinges on the one social construct that contemporary society has been working hard to dismantle: hierarchy. “You need a strong alpha presentation to inspire a child to trust you and depend upon you,” says Neufeld of parents. “If we don’t have enough natural power then we’re hard-pressed to [make] the demand or [set] the limit” for children. “The parent always has to be honoured as the ultimate person,” he continues. “We need to put parents back in the driver’s seat.”<br />
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If not, the consequences can be far-reaching, starting with children’s eating habits, which might contribute to them becoming overweight and obese. Like the father in the restaurant, many parents can’t convince their kids to eat well. It doesn’t help that junk food is sometimes a reward for acing a test or scoring a goal. The message: healthy food is for losers. On-demand snacking—in the car, at the mall, while out for a walk—appears to disrupt metabolism and circadian rhythms, as well as hormonal balance. That many parents carry with them a canteen of water and a stash of goodies wherever their kids go is further proof of how much they want to satisfy their children, literally and figuratively. “I don’t want them to get hypoglycemic,” one mom told Sax while lugging a cooler of snacks to her car for a 30-minute drive.<br />
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Contributing to the extraordinary weight gain among North American children in recent years is a dramatic decline in fitness. There is even a medical term for it, “deconditioning,” which is described in the<em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> Collapse of Parenting</em> as a euphemism for “out of shape.” It has landed kids as young as 11 and 12 in the cardiologist’s office complaining of heart-disease symptoms including chest tightness and shortness of breath. In fact, some hospitals in the U.S. have even opened pediatric preventive cardiology clinics.<br />
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<strong style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Related: <a href="http://www.todaysparent.com/family/are-we-the-worst-generation-of-parents/" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Are we the worst generation of parents? </a></strong><br />
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While children are less active than ever, they do not, ironically, get enough rest. A common question Sax asks students is, “What’s your favourite thing to do in your spare time, when you are by yourself with no one watching?” The most common answer in recent years: sleep. That’s because children are too busy with school assignments and extracurricular activities to go to bed at a good hour, or because when they get to bed, they are on their cellphone or computer, or playing video games.<br />
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This chronic fatigue may be associated with the rise of attention-deficit hyperactivity disorder and prescription drug use among children. “Sleep deprivation mimics ADHD almost perfectly,” writes Sax. In his experience as a doctor, insufficient sleep is one reason why kids are more likely to be diagnosed with the disorder. In general, “It is now easier to administer a pill prescribed by a board-certified physician, than to firmly instruct a child and impose consequences for bad behaviour.” Stephen Camarata, a professor of hearing and speech sciences and psychiatry at Vanderbilt University in Nashville echoes that point: “Parents say, ‘My child can’t do this particular exercise, they’re not paying attention,’ therefore I have to identify them as having a clinical condition.” A medical diagnosis might negate parental shortcomings or a child’s misbehaviour. “It displaces that failure,” he says.</div>
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Camarata worries that parents are asking too much of kids too soon, as he outlines in his latest book, <em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.amazon.ca/The-Intuitive-Parent-Thing-Child/dp/1591846137" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">The Intuitive Parent: Why the Best Thing For Your Child Is You</a></em>. He points to the surge of books, toys and software marketed to parents of young children promising to accelerate learning. The ubiquitous metaphor that kids are information sponges has parents saturating them with educational exercises. “We’re treating them like little hard drives,” says Camarata, but “this idea of pushing children to the absolute max of their developmental norm doesn’t give them time to reason and problem-solve. It actually undermines both self-confidence and fluid reasoning, or the ability to think.”<br />
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Schools, too, have been focusing more on academic achievement than socialization. Sax documents how, 30 years ago, American students in kindergarten and Grade 1 learned “Fulghum’s rules,” which include tenets such as “Don’t take things that aren’t yours” and “Clean up your own mess” as well as “Share everything” and “Don’t hit people.” But since the 1980s, as other nations pulled ahead of the U.S. in scholastic performance, the primary objective of educators has become literacy and numeracy. In Canada too, says Neufeld, “we have lost our culture. Our society is far more concerned that you perform. Schools will always drift to outcome-based things.”<br />
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<strong style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Related reading: <a href="http://www.macleans.ca/society/life/inside-your-teenagers-scary-brain/" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Inside your teenager’s scary brain</a></strong><br />
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That’s partly why a “culture of disrespect” has sprouted in North America. As kids have become less attached to and influenced by the adults in their lives, same-age peers have come to matter more to them. It’s a theme in Neufeld’s book, <em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.amazon.ca/Hold-On-Your-Kids-Parents/dp/0307361969" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Hold On to Your Kids: Why Parents Need to Matter More Than Peers</a></em>, co-authored by Dr. Gabor Maté. Young children “are not rational beings,” says Neufeld. Part of growing up is testing boundaries; little ones, by their very nature, can’t be relied on to hold each other accountable—nor should they.</div>
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“Kids are not born knowing right from wrong,” says Sax, pointing to longitudinal studies showing that children who are left to discover right from wrong on their own are more likely to have negative outcomes in the future: “That child in their late 20s is much more likely to be anxious, depressed, less likely to be gainfully employed, less likely to be healthy, more likely to be addicted to drugs or alcohol. We now know this,” he says. “Parents who are authoritative have better outcomes, and it’s a larger effect than the effect of race, ethnicity, household income or IQ.”<br />
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With stakes so high, authoritative parenting would seem imperative. But there is a psychological hurdle that people will have to overcome first, says Nair: “How to respect their child but also be the decider” of the family. Part of the challenge lies in the fact that parents don’t want to fail—at nurturing and governing<em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">simultaneously</em>—and they certainly don’t want their children to fail in their personal development, in school and at social networking. These worries feed off each other in the minds of parents; that’s why parents second-guess the way they speak to their kids, what they feed them, how they discipline them and what activities they permit.</div>
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This is all the more true for the growing number of parents who delayed having children until they were “ready” with a secure job, a good home and a dependable partner. “People purposely wait so they can nail it,” says Bria Shantz, a 35-year-old mother of two in Vancouver. “That creates even more pressure. They want to get this perfect.” Shantz is, in fact, the daughter of Neufeld, and she has called upon him for advice or reassurance. That Shantz, who has a leading child psychologist in her family, one who helped raise her, can still occasionally succumb to parental insecurity, says everything about its potency: “There’s this slight panic. You want to do everything right,” she says. “Nothing prepares you for how much you want it to go well.”<br />
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<strong style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Related: <a href="http://www.macleans.ca/society/life/why-men-cant-have-it-all/" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Why men can’t have it all</a></strong><br />
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So as soon as parents conceive, they begin amassing a library of books on how to deal with the fantastic chaos about to enter their lives in the form of a baby; the collection grows with each developmental stage. They subscribe to online newsletters and smartphone apps that alert them on milestones their children should reach by a certain age. From the outset, parents are tracking how quickly their child is growing, how much they are achieving. For every expert a parent consults by phone or in person, they’re also checking in with the virtual wise man, Google. That almost never helps.<br />
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There is no parental concern too obscure not to have an online group devoted to it. Shantz is part of one focused on “baby-wearing” because she’s trying to decide whether a “wrap” or a “ring sling” would be better for her nine-month-old. “It’s the weirdest site to be on. You see posts and you feel guilty because [parents] are carrying their babies everywhere, doing all these things, having this connection.” And yet Shantz hasn’t been able to delete herself from the group, even though she keeps meaning to; nor has she been able to pick between a wrap or sling.<br />
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That pull and push moms and dads feel—between caring about how other parents are raising their kids while rejecting the constant comparisons—defines this generation of parents for better and worse. Katie Hurley, a psychotherapist in Los Angeles and author of<em style="border: 0px; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.amazon.ca/The-Happy-Kid-Handbook-Stressful-ebook/dp/B00SI0B8TG" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">The Happy Kid Handbook: How to Raise Joyful Children in a Stressful World</a></em>, says, “We’ve been conditioned to question ourselves—to constantly look for information to make sure we’re doing it right. Because of that, parents are in a state of learned helplessness.” <em style="border: 0px; color: #00ccff; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><a href="https://twitter.com/intent/tweet?url=http%3A%2F%2Fow.ly%2FWLOIE&via=macleansmag&text=%27Parents%20are%20in%20a%20state%20of%20learned%20helplessness.%27%20Why%20it%u2019s%20time%20for%20parents%20to%20grow%20up%3A&" style="border: 0px; color: #00ccff; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">[tweet this]</a></em><br />
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So what are people supposed to do? The answer is so basic that at first it might seem unsatisfying: For starters, says Hurley, realize that “nobody knows what they’re doing when they leave the hospital with an infant. Every parent learns by trial and error”—every year of their child’s life, and with every child they raise. That’s as true today as it ever was, and parents who recognize this will shed some guilt and anxiety. Building on this idea, Nair says that parents must “have a higher tolerance for things not going well.” How they recover from their own occasional mistake, outburst, loss of patience or bad call may say more to a child than how they are in happy times. “We’re missing that opportunity, which is how learning works,” she says. “That’s how we become more confident.”<br />
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<strong style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Related reading: <a href="http://www.macleans.ca/society/life/playing-with-fire-how-much-risk-should-we-expose-our-kids-to/" style="border: 0px; color: #dc1b1b; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">How much risk should we expose kids to? </a></strong><br />
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A significant portion of Sax’s book is devoted to the importance of parents modelling traits they want to encourage in their children. Chief among them, he says, should be humility and conscientiousness—which run counter to inflating a child’s self-esteem and sense of entitlement. To that end, he encourages parents to fortify their adult relationships so they are not overly concerned with pleasing their kids as a way of satisfying their own need for affection. Neufeld also urges parents, including his own adult children, to establish a network of surrogate caregivers—relatives, neighbours, daycare workers—who will not undermine their authority but back them up when they need help.<br />
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And invariably, they will. “Parenting is awfully frustrating and often a lonely place,” says Neufeld, especially when a child misbehaves. In those moments, he recommends parents reassure kids that their relationship isn’t broken. “When parents realize that they are their children’s best bet, it challenges them to their own maturity.” It gives them the confidence that they know what’s good for their kids, and that they should stand up to them—this is, in fact, an act of love required of parents. They become, in effect, the grown-ups their children need</div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-15723776197936425132016-07-15T07:49:00.000+12:002016-07-15T07:49:11.528+12:00Playing with Your Child: Games for Connection and Emotional IntelligenceThis I find REALLY useful as playing with kids shouldn't be so tiring these days. All they need is kisses and hugs at the end of the day. And these games have plentiful of them.<br />
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Taken from <a href="http://www.ahaparenting.com/parenting-tools/connection/play-child-emotional-intelligence">AHA! Parenting</a> (I like this website already)<br />
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<em style="border-radius: 0px; box-sizing: border-box;">"Play can be the long-sought bridge back to that deep emotional bond between parent and child. Play, with all its exuberance and delighted togetherness, can ease the stress of parenting. Playful Parenting is a way to enter a child's world, on the child's terms, in order to foster closeness, confidence, and connection."</em><br />
-<a href="http://www.playfulparenting.com/" style="background: 0px 0px; border-radius: 0px; box-sizing: border-box; color: #2ba9db; outline: 0px !important;" target="_blank">Lawrence Cohen</a>, <a href="http://www.amazon.com/gp/product/0345442865?ie=UTF8&tag=yourparesolu-20&link_code=as3&camp=211189&creative=373489&creativeASIN=0345442865" style="background: 0px 0px; border-radius: 0px; box-sizing: border-box; color: #2ba9db; outline: 0px !important;" target="_blank">Playful Parenting</a>*<img alt="" src="http://www.assoc-amazon.com/e/ir?t=yourparesolu-20&l=as2&o=1&a=0345442865" height="1" style="border-radius: 0px; border: 0px; box-sizing: border-box; float: left; margin: 0px 25px 20px 0px; max-width: 100%; vertical-align: middle;" width="1" /></div>
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I know, you think you hate playing with your child. But what if I gave you permission to set a timer and forget about your To-Do list and just connect with your child for ten minutes? What if I promised that if you do this on a regular basis, your child will become more cooperative, and you will feel more energized? What if it helped you become a happier parent?</div>
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Children need to play. It's their work. All mammals play; it's their way of learning skills they'll need when they're full-grown, from finding food to getting along with others. It's also the way small humans process their emotions.</div>
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All day, every day, children have to manage complicated feelings: Fear (What if there IS something under the bed?), Jealousy (Maybe you do love their sibling more!), Humiliation (The teacher acted like he should already know that, and all the kids laughed!), Panic (What if she doesn't make it to the bathroom on time?), Anger (It was my turn!), Disappointment (Doesn't anyone care what I want?!).... The normal challenges of every day for a growing child of any age stimulate all kinds of feelings. Children release these emotions through play. Laughter, specifically, transforms our body chemistry by reducing stress hormones and increasing bonding hormones.</div>
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Kids are more physical than adults. When they get wound up emotionally, their bodies need to discharge all that energy. That's one of the reasons they have so much more energy than we do, so they wear us out.</div>
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But we can use this to our advantage, because when we play physical games with children, they giggle and sweat and scream -- and they release the same pent-up stress hormones that they'd otherwise have to tantrum to discharge. Playing is also how kids learn, so when you "teach" an emotional lesson by playing, your child really gets it. Best of all, playing helps parents and kids feel closer.</div>
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I realize that at the end of the day you might be exhausted. I personally would much rather snuggle on the couch than initiate an active game. The good news is that these games don't have to last long -- maybe 10 minutes at most, or even as little as 2 minutes.</div>
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And believe it or not, most parents find them energizing. That's because the tension and irritation we carry around makes us tired. When we play, we discharge stress hormones just like our kids, giving us a little more energy as we head into the evening.</div>
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So when your child asks you to play, make a deal. Sure, you'll play dollhouse, or build a train track. But first, will they play a roughhousing game with you for a few minutes? Don't be surprised if your child loves this kind of play so much, he begins begging for these games over and over.</div>
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Here are some ideas to get you started.</h2>
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When your child is annoying, or in your face.</h3>
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<em style="border-radius: 0px; box-sizing: border-box;">"Are you out of hugs again? Let's do something about that!" </em>Grab your child and give her a LONG hug -- as long as you can. Don't loosen your grip until she begins to squirm and then don't let go immediately. Hug harder and say <em style="border-radius: 0px; box-sizing: border-box;">"I LOVE hugging you! I never want to let go. Promise I can hug you again soon?"</em>Then let go and connect with a big, warm smile, and say <em style="border-radius: 0px; box-sizing: border-box;">"Thank you! I needed that!"</em></div>
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A more intensive version, for when a child has a new sibling, or you've been doing a lot of disciplining.</h3>
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Convince your child on a very deep level that you LOVE him by chasing him, hugging, kissing, then letting him get away and repeating -- again and again.</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"I need my Michael....You can't get away...I have to hug you and cover you with kisses....oh, no, you got away...I'm coming after you....I just have to kiss you more and hug you more....You're too fast for me....But I'll never give up...I love you too much...I got you....Now I'll kiss your toes....Oh, no, you're too strong for me...But I will always want more Michael hugs...."</em></div>
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This is my favorite game, guaranteed to transform your child's doubt about whether he's truly loved (and any child who is "misbehaving" harbors that doubt). (I call this the Fix game because it Fixes whatever's wrong. From a parent: <em style="border-radius: 0px; box-sizing: border-box;">"I'm kind of shocked how much my son is loving the Fix game!? I don't think I've ever heard my son say, "Let's do it again!" so many times :)"</em></div>
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A stepped-up version involving both parents.</h3>
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Fight over your child (jokingly), vying to see who can snatch him up and hug him. "I want him!' No, I want him!" "But I NEED him so much!" No, I need him! You ALWAYS get him!"</div>
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When your child is grumpy.</h3>
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<em style="border-radius: 0px; box-sizing: border-box;">"You seem to be in a NO mood. I have an idea. I want to hear you say NO as much as you want. I will say YES, and you can answer NO in the same tone of voice. So when I say YES in this low voice, you say NO in a low voice. When I say YES in this squeaky voice, you say NO in this squeaky voice. Okay?"</em></div>
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To a child who is getting over-excited or too revved up:</h3>
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<em style="border-radius: 0px; box-sizing: border-box;">"You have so much energy right now. What can we do with all this energy? Do you want to spin around? Come over here (or outside) with me where it's safe to spin around, and I'll spot you."</em></div>
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Find a safe place where no other kids or parents are there to further stimulate him, and let him spin around, or jump up and down, or run in circles around you -- whatever he chooses. When he drops in exhaustion, snuggle him and say</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"It's so much fun to be excited. But sometimes you get over-excited and you need a little help to calm down. Now, let's take three deep breaths to relax. In through the nose, out through the mouth. 1.....2......3......Good! Do you feel a little calmer? It's good to know how to calm yourself down. Now, let's go snuggle by ourselves and read a book for a bit."</em></div>
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When you and your child seem to be having a lot of power struggles.</h3>
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Give your child the chance to be the more powerful one and to outsmart and over power a terrible monster -- You! Swagger and strut and roar at your child about how you will catch him and show him who's boss....but when you chase him, always trip and bumble and let him outsmart you or over-power you and get away. Give him a remote and pretend he can make you stop, start, move forward and backward. When she high-fives you, pretend she almost knocked you over. Another version of this is giving your child a feather, or a pillow, to hit you with. Every time he hits you, fall over! Repeat as long as he's giggling. Acknowledge your child's formidable power: “You are so strong! You pushed me right over!”</div>
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When your child is cheating at a game.</h3>
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Say <em style="border-radius: 0px; box-sizing: border-box;">"Looks like we have new rules now....But how come you always win?!...I hate losing!"</em> Overdo your role as the "sore loser" so that your child gets to laugh at you.</div>
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When your child is super-clingy or has been experiencing separation anxiety.</h3>
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Cling to your child, being super-exaggerated and silly. "I know you want me to let go so you can go play, but I NEED you! I only want to be with you. PLEASE be with me now?" Keep holding your child's hand or clinging to her dress. She will like the feeling that SHE is the one in charge of letting go, rather than feeling pushed away. If you act silly enough, she will also giggle and let off some of the tension around good byes. When she definitively pushes you away, say, "It's ok. I know you will come back. We always come back to each other."</div>
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When your child goes through a stage of only wanting Mommy (or Daddy).</h3>
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Let the preferred parent sit on the couch. Get between your child and that parent, and boast</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"You can't get to Mommy! You are all mine! Only I get to be with you! I will keep you from getting to Mommy!"</em></div>
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As he tries to get to Mommy, grab at him, but bumble and be unsuccessful. When he reaches Mommy, she laughs, cheers, hugs him and then lets him go. You lament that he got through, but continue to boast and challenge him and try to grab him. Exaggerate your boasting. <em style="border-radius: 0px; box-sizing: border-box;">"You can't push around me to get to Mommy!"</em> and then bumble and let him push past you. He should giggle and giggle, which means that he is releasing his fears and anxieties.</div>
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When your kids are fighting a lot:</h3>
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When tempers are calm, say <em style="border-radius: 0px; box-sizing: border-box;">"Would you two please fight with each other now?"</em> When they begin to fight, pretend to be a TV commentator. <em style="border-radius: 0px; box-sizing: border-box;">"We're on the scene tonight watching two sisters who can't seem to get along! Will they work things out or not? Stay with us while we observe this behavior live! Notice how big sister is bossy, but little sister is provocative! Both girls want the same piece of salami! Can they work this out? Are they smart enough to realize there's more salami in the fridge? Stay tuned..."</em> Your kids will giggle and let off tension, and get to see how ridiculous they are.</div>
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When your child feels like a bottomless pit:</h3>
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Every day, spend 15 minutes snuggling. Revel in touching your child. Don't structure this time. Just kiss him on the nose, nuzzle her hair, let him sink into the comfort of your lap. Even if your kid is eight, treat him as if he's a baby, just beginning to be verbal. Rock him in your arms. Play the physical games you played when she was tiny. Resist tickling, which can make kids feel invaded and out of control. Mostly, just snuggle and lavish attention. If you want some help getting into the mood, look together at old baby pictures: <em style="border-radius: 0px; box-sizing: border-box;">"You were so adorable, almost as adorable as you are now!"</em></div>
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When your child goes through a stage of whining a lot.</h3>
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Remember that whining is an expression of powerlessness. Refusing to "hear" until they use a "big kid" voice further invalidates them. But of course you don't want to reward whining by "giving in" to it, either. Instead, express confidence that your child can use her "strong" voice and offer your assistance to help her find it, by making it into a game:</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"Hey, where did your strong voice go? It was here a minute ago. I LOVE your strong voice! I'll help you find it. Help me look. Is it under the chair? No...In the toy box? No.... HEY! You found it!! That was your strong voice!! Yay! I love your strong voice! Now, tell me again what you need, in your strong voice."</em></div>
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(If this doesn't work, it's because your child needs more tenderness and maybe a chance to cry. See the article on whining.)</div>
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To help a child fall asleep at night.</h3>
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Say goodnight to each part of your child's body, touching each part in turn gently, with a little massage.</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"Good night shoulder...good night arm....good night elbow, good night forearm, good night wrist, good night hand, good night fingers."</em></div>
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Take your time so your child relaxes each part of her body as you "recognize" it. The more you can simply relax and connect with your child, the more you are helping your child be in her own body and be fully present.</div>
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When your child has stolen something.</h3>
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Get him laughing about this by enacting a stuffed animal "stealing" things from all over the room. Meanwhile, the stuffed animal mother is searching for the stolen things-- <em style="border-radius: 0px; box-sizing: border-box;">"I can't find the dog dish anywhere! Wherever did it go?!"</em> Of course, the pile of stolen things is right in front of her. (You'll still need to have a conversation with your child about how he wishes he could keep what he stole, but it must be returned, and that in the future he can ask you if he wants something. But playing a game like this first will take the shame and anxiety out of the situation for both of you, and will help your child be open to making amends.)</div>
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When your child has been screeching or complaining:</h3>
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Give permission.</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"Ok, there's been so much complaining (or loud screeching)! This is your last chance to complain (screech) for the rest of the day. I'm setting the timer and putting on my earphones. I want you to complain (screech) as loud as you can for the next three minutes. You only have three minutes so make the most of them. After that, we're all back to normal inside voices. 1, 2, 3, GO!"</em></div>
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To help a child who's coping with a challenging issue, like the start of school, or playground struggles, or being sick:</h3>
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Have one stuffed animal be the parent, and one be the child, and act out the situation. Using stuffed animals removes it one step from reality so most kids find it more comfortable, but some children like to actually act the situation out themselves (as opposed to using the proxy of dolls or stuffed animals).</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"Let's pretend we're in the sandbox and I want your truck but you don't want to share"</em> or <em style="border-radius: 0px; box-sizing: border-box;">"Let's pretend you're the teacher and I'm the student"</em> or <em style="border-radius: 0px; box-sizing: border-box;">"Let's pretend you're the doctor and I'm sick."</em></div>
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Playing out these situations that cause so much stress for kids helps them to feel more in control of their own emotions, and lets them be the powerful one in a situation where they might have felt powerless and humiliated in real life.</div>
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To work through a problem that keeps coming up, such as a child who dawdles in the morning or at bedtime.</h3>
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Sometime on the weekend, grab a mom and baby stuffed animal. Have them act out the morning (or bedtime) routine. Have the little one resist, whine, collapse. Have the mom "lose it" (but don't scare your child by overdoing it. Have the mom be a funny, incompetent bumbler.) Your child will be fascinated. Then, hand your kid the "mom" and play out the scenario again, with you being the kid. Make it funny so you can both giggle and let off tension. Make sure to include scenarios in which the kid goes to school in his pjs, or the mom goes to work in her pjs, or the kid has to yell at the mom to hurry up and get ready, or the mom says</div>
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<em style="border-radius: 0px; box-sizing: border-box;">"Who cares about that meeting? Let's tell the boss it's more important to find your toy car!"</em></div>
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Give him in fantasy what he can't have in reality. You may learn something about how to make things work better. Almost certainly, you'll see more understanding and cooperation from your child on Monday. At the very least, you'll defuse the tension get a great chance to see how your kid perceives you!</div>
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To reconnect.</h3>
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Start a pillow fight, or a snowball fight, or a wrestling game in which you take each other’s socks off (an excuse for hugs). Or give your child a pillow to hold, and try to steal it from her. Always let your child win. Kids need to rough house. You might even find you like it too!</div>
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As long as your child is laughing, that game is working to alleviate anxiety and increase well-being. Don't be surprised if your child wants to play these games over and over. They relieve stress, help your child master emotion -- and believe it or not, they're fun!</div>
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<em style="border-radius: 0px; box-sizing: border-box;">*These are games I often recommend to parents, and while I have adapted them over the years, I didn't invent them. Some originated from the rich tradition of play therapy or were invented by my clients; some were inspired by the work of Lawrence Cohen (Playful Parenting), Becky Bailey (I Love You Rituals), Patty Wipfler (Hand in Hand Parenting) and Aletha Solter (Attachment Play.) For more ideas on using play to connect with kids and help them resolve challenges, I highly recommend their books, below.</em></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-8449872137094260842016-07-08T07:34:00.000+12:002016-07-08T07:34:31.255+12:00So You Want to Stop… Craving Junk FoodSometimes one of the better method is to not defy your cravings but to actually have some to satisfy. But of course with control :). I love this article. Thanks myfitnesspal / Coach Stevo<br />
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I love ice cream. I love ice cream the way most people love their next breath of air. And I would eat ice cream morning, noon, and night if it weren’t for those pesky tens of thousands of accumulated calories. Even though I know it’s not the best food choice, I often get cravings for it that will last for days. Which is why I was probably thinking about ice cream when I read this story:</div>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Two monks were walking down a muddy road after a heavy rainstorm. As they walked, they came upon a beautiful woman who was unable to cross the deep puddles to the other side of the road. The elder monk lifted her up and bore the beautiful woman across the road before continuing on his way to the monastery. Later that evening, the younger monk asked the elder monk, “Sir, isn’t it true that we monks may not touch a woman?” The elder monk responded, “Yes, that is true.” “Sir, then why did you carry that woman across the road?” The elder monk smiled, “I left her on the side of the road, but you are still carrying her.”</em></div>
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Luckily, ice cream is not a moral issue and I am not a monk. But as this ancient story illustrates, cravings are a part of life. They do not indicate that you’re weak or doing something wrong, instead cravings are simply proof that you’re human. And luckily, there is a very simple strategy to deal with what my mom calls, “wanting what you don’t want”—Give into it (a little). This works for three reasons:</div>
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<strong>1. Willpower is a limited resource</strong> According to the research of psychologist Roy Baumeister,we don’t have an endless supply of willpower. In the story, instead of obsessing over the woman, the younger monk could have spent all day in prayer and doing good for others. Similarly, the brain power you spend denying yourself ice cream is brain power you could be using to make lots of better food and lifestyle choices. In fact, experiments have shown willpower is linked to available glucose. So you might simply be low on willpower because your blood sugar is low, and giving into the craving (a little) will make it easier to resist and make better food choices in the long run.</div>
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<strong>2. Not doing something is harder than doing it</strong> Another major neurological factor in the success of giving in (a little) is that humans are really bad at <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">not</em> doing things. For example, don’t think of a pink elephant. Now don’t eat ice cream. See? If you tell yourself you can’t ever have something, you’re far more likely to want it—in psychology this is called “reactance.” Telling yourself you <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">can</em> have something, even just a little bit, actually makes us feel less controlled by the craving, and we’re more likely to be able to avoid it in the future.</div>
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<strong>3. Giving in a little bit trains your willpower </strong>By having a taste of what we want, we are teaching our brains that what we want is not a scarce resource and that there will be ice cream in the future. In 2012, scientists at the University of Rochester revisited the famous 1972 “marshmallow experiments,” and demonstrated that children who were given reliable access to marshmallows could actually resist eating marshmallows 4 times longer than children who were given irregular access to marshmallows. Which means giving into cravings every now and then actually <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">improves</em> your ability to resist cravings in the future.</div>
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On a practical level, I have 3 tips:</div>
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1. Portion it out.<br />
2. Enjoy it.<br />
3. Put it away.</div>
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When I am desperate for ice cream, I make my patented “Stevo Sundae,” vanilla ice cream with a shot of bourbon poured on top. I sit down and do nothing else but eat my sundae so I can enjoy it more. And when I’m done, I go through the ritual of cleaning my bowl and putting the pint away, which tells my brain, “Hey, I’m done!” And if I want more, I remind myself that if I really, really want it, I can have a little bit tomorrow.</div>
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<a href="http://blog.myfitnesspal.com/author/stevo/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"><img alt="" class="avatar avatar-80 wp-user-avatar wp-user-avatar-80 photo avatar-default grav-hashed" src="http://1.gravatar.com/avatar/490d213678bba485b69806dff3c834a0?s=80&d=mm&r=g" height="80" id="grav-490d213678bba485b69806dff3c834a0-0" style="border: none; font-family: inherit; font-style: inherit; font-weight: inherit; height: auto; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" width="80" /></a></div>
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<a href="http://blog.myfitnesspal.com/author/stevo/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Coach Stevo</a></h5>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2014/02/Coach-Stevo-Logo.png" rel="attachment wp-att-2327" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"><img alt="Coach-Stevo-Logo.png" class="alignright size-full wp-image-2327" src="http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2014/02/Coach-Stevo-Logo.png" height="139" style="border: none; display: inline; float: right; font-family: inherit; font-style: inherit; font-weight: inherit; height: auto; margin: 1em 0px 0px 1em; max-width: 100%; padding: 0px; vertical-align: baseline;" width="150" /></a><a href="https://coachstevo.com/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Coach Stevo</a> is the nutrition and behavior change consultant at<a href="https://sanfranciscocrossfit.com/programs/nutrition/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"> San Francisco CrossFit</a>. He is a Certified Strength and Conditioning Specialist, holds a BA in Philosophy from the University of Chicago and an MA in Sport Psychology from John F. Kennedy University. He teaches habit-based coaching to wellness professionals all over the world and he contributed to Intervention by Dan John in 2012. </em></div>
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Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-646361745994371072016-07-04T08:34:00.000+12:002016-07-04T08:34:37.254+12:00The Upside of a Weight-Loss PlateauI'm seriously stuck in my current weight too and I really really want to shave just a little more. It's not easy but I should be proud to be where I am right now. <a href="http://blog.myfitnesspal.com/the-upside-of-a-weight-loss-plateau/">Coach Stevo</a> is amazing at writing articles that are factually....consoling.<br />
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It’s December 31st, 2015. You hop on the scale and you weigh the exact same amount you did on January 1st, 2015. How would you feel?</div>
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Happy? Sad?</div>
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What if I told you that the average American gains 1 pound every year? And that by not gaining a pound in the year, you’re actually doing well above average!</div>
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Most people lose a little bit of weight, hit a plateau, then immediately give up when things aren’t going as quickly as they were before. Most people gain that weight back and then some. This whole phenomenon of quitting when things are going more slowly is a bit like hitting traffic on your way home from work, and abandoning your car on the side of the road because you’re not driving as fast as you wanted. Or getting a flat tire and slashing the other three.</div>
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There’s a mantra in Zen: “the obstacles are the path.”</div>
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Plateaus happen. We know they’re going to happen. In fact, when we plateau, it means that we’ve made progress! It’s the perfect time to look back and see how far you’ve come because no human endeavor is linear. Learning a language, a musical instrument, how do date, or how to write well all takes time, with improvements coming in waves of easy progress, then stagnation, followed by bursts of more progress.</div>
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Diane Fu is a weight lifting coach in San Francisco who tells her athletes, “When you hit that first plateau and you’re not improving as fast as you were before, congratulations! You’re no longer a beginner!”</div>
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The same is true with fat loss. Weight loss can be fast in the beginning because the more weight you have to lose, the faster it comes off. The closer you get to your goal weight, the slower things get. So it’s not a sign you’re doing something wrong; it’s a sign you’ve done things right! It’s a sign that you’re completely normal and have hit a point that everyone hits on their weight-loss journey. A plateau is a mark on the road, letting you know you’re heading in the right direction, and that you’ve made a lot of progress.</div>
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So now it’s up to you. When most people hit a plateau, all they can think about is that things aren’t going as quickly as they were before, so they quit. The weight comes back on and they’re further away from their goal than they ever were. But plateaus are just part of the journey—a slight bend in the road that is still going to take you where you want to be. Do you turn around to go back? Or do you keep walking?</div>
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When you focus on the journey instead of the destination, the plateaus come and go. If you keep tracking, keep making little improvements to your diet, keep walking every day and getting some exercise, then the weeks when things aren’t going as quickly as you want them to will give way to the weeks when everything seems to fall into place.</div>
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And, before you know it, it will be December 31, 2015. The average American gains 1 pound a year. The average dieter gains back more weight than he or she loses. So all it takes to be better than average is to keep moving forward.</div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-55667194599582763832016-07-01T06:56:00.000+12:002016-07-01T06:56:59.758+12:00Kids in the Weight Room?OOOOoooooo....Kids can start weight training as early as 7! Well, body weight training to me first :D<br />
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Thanks <a href="http://www.issaonline.edu/blog/index.cfm/2016/kids-in-the-weight-room?utm_source=newsletter&utm_medium=email&utm_content=kids-in-weight-room&utm_campaign=June-2016">ISSA</a><br />
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<span style="box-sizing: border-box; font-size: 18.0054px;">Several years ago one of my clients brought her daughter to a training session. At 12 years old, she was a tall girl, almost my height, but was slouched over, stared at the floor, and just looked miserable.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">My client told me that her daughter was having a rough week. Her soccer coach kicked her off the team, and not for any disciplinary issues, but because he didn’t think she was any good. </span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Think about that for a minute. A preteen girl, told she wasn’t good enough and that she couldn’t play soccer anymore. This just broke my heart.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I had to do something to help restore this young girl’s confidence and to show her that she could be an athlete. I worked with her throughout the summer and we discovered something important:</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">This 12-year-old girl LOVES to lift weights!</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I taught her the basic barbell lifts and as she got stronger, I moved her on to the snatch and the clean and jerk. As she got stronger, her coordination and confidence grew such that within a year I took her to her first weightlifting meet. </span>Over the next three years she went on to compete twice at USAW Youth Nationals and became one of the most highly ranked high school pole vaulters in the state on her high school track and field team.</div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Ever since that experience, I have been a huge advocate of strength training for kids.</span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">I have trained my own three children to compete in powerlifting</span><span style="box-sizing: border-box; font-size: 18.0054px;">, and I designed a strength class that I teach at their elementary school. </span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">When I work with kids I see their attitudes change, self-confidence skyrocket, and their physical strength go from non-existent to impressive. This shift is especially great to see in those kids who are used to being inactive or who are overweight.</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Teaching children to lift weight gives them an athletic skill, confidence, improved physical health, and it inspires them to be more active.</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">In spite of the positive experiences I have had with kids and strength training, the idea of giving kids weights to lift makes people nervous. Parents have some valid questions:</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;"> <span style="box-sizing: border-box; font-size: 18.0072px; font-weight: 700;"> </span></span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;"> <em style="box-sizing: border-box; font-size: 18.0072px;">“Is it safe for kids to do weightlifting?”</em></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;"><em style="box-sizing: border-box; font-size: 18.0072px;"> </em> <em style="box-sizing: border-box; font-size: 18.0072px;">“What if my kid gets hurt?”</em></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;"><em style="box-sizing: border-box; font-size: 18.0072px;"> </em> <em style="box-sizing: border-box; font-size: 18.0072px;">“Is strength really necessary for a kid?”</em></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">I think it is necessary. There are a lot of reasons to get your child into strength training, and even competitive weightlifting.</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Why Children Can and Should Work on Strength</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Most kids are simply not strong enough in this day and age. They are less physically active than ever before. You can see this lack of strength and activity in how kids slouch at their desks or over their mobile devices. Whenever you see poor posture, you are seeing a weak body.</span></div>
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A child that cannot support proper posture does not have adequate muscle strength, has poor balance, lacks coordination, and has overall bad muscle endurance.</div>
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<em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">“In the last 20 years of practice, the prevalence of forward head posture/anterior head carry in both youth and adults has exploded. What used to be on occasional postural finding has now become sadly the norm. Computer use, Video games, lap top computer use, smart phones, tablets and general inactivity have been the drivers of this postural distortion. The head becomes flexed forward to view the screens, this creates a shortening of the anterior neck flexors and a weakening of the neck extensors. For every inch the head moves off the midline it adds ten pounds of weight as far as the supportive muscles are concerned. This increased muscle tension leads to all kinds of health ailments including: neck pain, upper back pain, spasms, headaches, TMJ pain, muscle weakness and decreased vital lung capacity to name a few”. –Dr. Allen Ashforth, D.C., C.C.W.P</span></em></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Now, you may be asking, </span><em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">but can’t my child just get adequate strength from playing outside more?</span></em></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">It’s true that there is no substitute for both the joy and the health benefits of active play, but for some kids, taking the extra step to build strength can make a world of difference. </span>Strength training has tremendous benefits for children, the primary one being to build postural strength as well as trunk and joint stability. In other words, the ability to support the spine and joints under load and through movement. Strength training also improves coordination, helps prevent injuries, and contributes to improvements in power, speed, and endurance.<br />
(its not just small and weak children, its all kids. I train big strong kids who are chronically injured from strength imbalances)</div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">Strength training can reverse these negative effects </span>and give a child the ability to sit, walk, and engage in all other kinds of movements correctly and in ways that prevent injury, pain, and future health problems.</div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">More importantly than anything else, </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">a youth training program can inspire a child to live an active and healthy lifestyle</span><span style="box-sizing: border-box; font-size: 18.0054px;">. This is the primary goal of any type of athletic or training program for kids, including weightlifting and strength training.</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Here are just a few of the most important benefits of strength training for kids<span style="box-sizing: border-box; font-size: 22.5023px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">1</span>:</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;"><img alt="Important benefits of strength training for kids" class="img-thumbnail img-responsive" height="450" src="https://cdn.issaonline.edu/blog/img/posts/600x450xKids-in-the-Weight-Room_importbenfts.jpg.pagespeed.ic.DdTs3uqO6a.webp" style="border-radius: 4px; border: 1px solid rgb(221, 221, 221); box-shadow: rgba(0, 0, 0, 0.0745098) 0px 1px 2px; box-sizing: border-box; display: block; font-size: 18.0072px; height: auto; line-height: 1.42857; margin-left: auto; margin-right: auto; max-width: 100%; padding: 4px; transition: all 0.2s ease-in-out; vertical-align: middle;" width="600" /></span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;">Improve cardiovascular fitness and body composition</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Stimulate bone mineralization and improve bone mineral density</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Strengthen connective tissue</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Improve blood lipid profiles</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Improve mental health and self-confidence</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Recent studies have shown some benefit to increased strength, overall function, and mental well-being in children with cerebral palsy.</li>
<li style="box-sizing: border-box; font-size: 18.0054px;">Rehabilitation can help prevent injuries, particularly the shoulders and knees.</li>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Special Rules for Special Clients</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Kids are not the same as adults. To teach children lifting, I follow special guidelines. The ultimate priority is to keep them safe while giving them all the benefits of strength training.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;"><img alt="10 Special Rules for Young Clients" class="img-thumbnail img-responsive" height="1224" src="https://cdn.issaonline.edu/blog/img/posts/792x1224xKids-in-the-Weight-Room__graphic1_v3.jpg.pagespeed.ic.lYXhMMDPyO.webp" style="border-radius: 4px; border: 1px solid rgb(221, 221, 221); box-shadow: rgba(0, 0, 0, 0.0745098) 0px 1px 2px; box-sizing: border-box; display: block; font-size: 24.0048px; height: auto; line-height: 1.42857; margin-left: auto; margin-right: auto; max-width: 100%; padding: 4px; transition: all 0.2s ease-in-out; vertical-align: middle;" width="792" /></span></h3>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Don’t start too young</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">“</span><span style="box-sizing: border-box; font-size: 18.0054px;">Because balance and postural control skills mature to adult levels by 7 to 8 years of age, it seems logical that strength programs need not start before achievement of those skills.</span><span style="box-sizing: border-box; font-size: 18.0054px;">” <span style="box-sizing: border-box; font-size: 13.5041px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">1</span></span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Every child is different, but there is such a thing as too young to start weightlifting, no matter how carefully they are guided by a professional.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Teach good posture first</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">The most important part of correct, safe lifting is good posture. This is the first skill a child needs to learn. Once they get it, you can put proper posture into the context of a squat, a press, a pull, a pushup, or any other lifting maneuver. Teaching safe form is easier and more effective when exercises are all based on the same model of good posture.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Teach strength as a skill</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Strength </span><em style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">is</span></em><span style="box-sizing: border-box; font-size: 18.0054px;"> a skill.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Teaching lifting and strength training should be approached as a skill that needs to be practiced. </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">Size of weights, number of reps, these are all secondary to good form, a learned skill</span><span style="box-sizing: border-box; font-size: 18.0054px;">.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">When I teach kids, I emphasize the beauty of the movement, not the number on the weights or the rep list.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Every child is an individual</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Individuals have different limb lengths, trunk lengths, and come in different heights and weights. Ideal form for a particular exercise may be completely different for two different individuals. </span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">If a child is having a hard time performing an exercise, a stance, posture, or range of motion adjustment may be all that is needed.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Form before Weight</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">If a child cannot consistently use good form during a set of repetitions, the weight is too much, period. I reduce the weights until form is perfect and only then do we continue.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Perfect the Squat</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">After posture, a proper squat is the most important skill in lifting. It is a foundational move that builds a strong core and hips. Children know how to squat, but not correctly under load (This is the important part). This needs to be taught early for good form, strength, and safe movements.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">Keep it simple</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Trying to introduce too many exercises is counterproductive. Younger children, in particular, only have so much attention to devote to one activity. A squat, a pushup, and an assisted pullup or row is just enough for one session. </span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">As children get older, this doesn’t change much; good quality work on fewer exercises keeps them mentally engaged and focused on good form.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Have patience</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Kids are in no rush and their trainer shouldn’t be either. </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">It takes a long time to develop the good form that becomes second nature to experienced lifters</span><span style="box-sizing: border-box; font-size: 18.0054px;">.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Sometimes, due to biomechanics, you may have a child who needs to do pushups from their knees, can’t squat below parallel, or can’t do a pull-up. </span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">And that’s fine. This is skill development, not a race to get to a certain number.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Supervise always, no exceptions</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">This should go without saying, but I’ll say it anyway: </span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Lack of proper supervision is the biggest cause of injuries in the weight room.</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Eyeballs should be on kids weightlifting at all times. If this means a group class needs more than one trainer, then assistants should be brought in to help.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Strength is not enough</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">As with adults, strength isn’t everything. Children need cardiovascular exercise too. This is where natural play is perfect.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Running around with friends, riding bikes, or just going for a walk as a family, these are the fun, social activities that should accompany any kind of strength training.</span></div>
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<span style="box-sizing: border-box; font-size: 24.0024px; font-weight: 700;">Kids’ Strength Training Doesn’t Have to Be Complicated</span></h3>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Not all kids who try strength training need to get as into it as my children do. They don’t need to become powerlifters or compete. There are fun, easy ways to get kids involved in lifting, and they should always be led by experienced trainers.</span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Elementary School Strength Club</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">To get children involved in strength training I started a club at my children’s school. For the first meeting we do some basics as I introduce them to good posture, squat form, and give a little lesson on anatomy.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">At each subsequent meeting I lead the kids in fun warm up, agility, and cardio moves. Then, we work on basic strength training moves, with an emphasis on form:</span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Squats</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Push ups</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Superman</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Planks</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Pullups</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Light deadlifts</span></li>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Each meeting ends with free play. We play games like dodgeball or capture the flag to emphasize that being active is fun.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">The final class, we warm up and then I let the children deadlift with a rising bar until they pull a relatively heavy single with good form. We’re not looking to max out here, just see how much weight they can pull with good form without the bar slowing down. All the children in my program have been able to lift at least their own bodyweight. If form changes or they look like they are straining, they are done. </span></div>
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<span style="box-sizing: border-box; font-size: 30.003px; font-weight: 700;">Basic Powerlifting for Kids</span></h2>
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<span style="box-sizing: border-box; font-size: 18.0054px;">For a more focused group of children, I like to introduce powerlifting, as I did with my own kids. In kids’ powerlifting we still do some of the agility and basic resistance moves like plyo jumps, pushups, and core work, but we really focus on lifts. We spend more time on the three basics:</span></div>
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<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Squats</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Bench presses</span></li>
<li style="box-sizing: border-box; font-size: 18.0054px;"><span style="box-sizing: border-box; font-size: 18.0072px;">Deadlifts</span></li>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Powerlifting with kids is all about working on form and the basic lifts. Just two sessions per week is fun, not too taxing, and provides great benefits.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">From basic powerlifting, kids who love to do it can choose to train for competitions.</span></div>
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<span style="box-sizing: border-box; font-size: 18.0054px;">Whether you are a trainer or a parent, </span><span style="box-sizing: border-box; font-size: 18.0054px; font-weight: 700;">don’t be afraid of strength training and lifting for kids</span><span style="box-sizing: border-box; font-size: 18.0054px;">. They can do it, if guided by a trainer, and they can have fun and get stronger at the same time.</span></div>
Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-59373154671871878462016-06-27T08:47:00.002+12:002016-06-27T08:47:39.094+12:00Monday Funny<div class="separator" style="clear: both; text-align: center;">
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<br />Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-31135369901155780492016-06-24T07:48:00.002+12:002016-06-24T07:48:48.160+12:00Why You Don’t Go to the Gym as Much as You ShouldThat explains me so right now....gaaah winterrrrrrrrrr blueezzz. Thank goodness I have a child that keeps me on my feet (and sleepless nights)<br />
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Thanks <a href="http://blog.myfitnesspal.com/why-you-dont-go-to-the-gym-as-much-as-you-should/">myfitnesspal</a><br />
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In a survey I conducted for a newsletter, I asked potential and current personal training clients why they wished to hire a personal trainer. Far and away the top response was “lack of motivation.” In fact, that and “no time” are the top answers in most government surveys on physical activity as well.</div>
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But in 2011, three researchers in motivation science decided to <a href="http://link.springer.com/article/10.1007%2Fs12160-011-9292-y" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">dig deeper into what motivational factors</a> led people to work out. It turns out that motivation level was not a predicting factor. The biggest predictor? How convenient people perceived where they worked out to be in relation to their daily routines.</div>
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Convenience is king. It trumps motivation. It trumps perceived value. It trumps guilt and shame (everything trumps guilt and shame over time). When it comes to long-term adherence, convenience trumps everything.</div>
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So if you are not feeling motivated to get to the gym, it’s time to look at ways to make things easier on yourself. Because signing up for a big, pretty, expensive gym clear across town is like starting a marathon dragging a sled.</div>
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If you are just starting out, start at home. Set an alarm so you wake up five minutes earlier, and just do five minutes of anything: squat, plank, hip bridge and carry something heavy (like a bag full of books) around your bedroom for five minutes. If you think that’s not enough, it was enough for some of my clients to lose significant amounts of weight before they moved on to other routines.</div>
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What matters is just getting started, which means setting that alarm (and actually getting out of bed).</div>
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If you have stalled out, ask yourself what was the most fun you ever had working out. Was it cardio? Was it camaraderie? Was it people watching? Now see if you can recreate that closer to home. Go to a park by your house and go for a brisk walk. Invite a friend or 10.</div>
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Put exercise equipment in your trunk. Face it, we spend a lot of time getting in and out of our cars. For a few months in graduate school, I kept 2 kettlebells in my car. Every time I got to campus, I got them out and just carried them as far as I could, then carried them back. It was more than enough to maintain my level of fitness, and when I got more time, I would do a little routine with all my favorite movements in them.</div>
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Invite people over to your house. Believe it or not, I don’t like working out all the time, either. I go through phases of motivation, too. And the best way I know to keep me going when I just don’t care is to invite anyone who wants to join me over to my house to work out at 9 a.m. every morning (except Sunday). I have the equipment, they bring the motivation! The most convenient workout club in the world is the one that knocks on your front door.</div>
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Ditch the hour; start thinking in minutes. Most people think they have to work out for at least an hour to be effective, but that’s just not true. Most of my clients have seen their biggest results from workouts that lasted less than an hour. Per week. That’s right, it’s not only possible, but in many cases it’s also more likely that you’ll see results working out in shorter bursts of dedicated training because you’re more likely to do it!</div>
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Here’s a whole routine that you can do in less than 10 minutes in whatever clothes you’re currently wearing, courtesy of Coach Stevo (via Dan John):</div>
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<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Stand up.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Lie on your stomach.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Get back up.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Lie on your back.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Get back up.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Lie on your left side.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Get back up.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Lie on your right side.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Get back up.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Rest.</li>
<li style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Repeat five more times.</li>
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The point is not whether this workout is “perfect” (hint: there’s no such thing), it just matters that you do it. So set that alarm and give it a shot!</div>
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<a href="http://blog.myfitnesspal.com/author/stevo/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"><img alt="" class="avatar avatar-80 wp-user-avatar wp-user-avatar-80 photo avatar-default grav-hashed" height="80" id="grav-490d213678bba485b69806dff3c834a0-0" src="https://1.gravatar.com/avatar/490d213678bba485b69806dff3c834a0?s=80&d=mm&r=g" style="border: none; font-family: inherit; font-style: inherit; font-weight: inherit; height: auto; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;" width="80" /></a></div>
<div class="description" style="background-color: #f9f9f9; border: 0px; color: #555555; float: left; font-family: "Open Sans", "Helvetica Neue", Arial, Verdana, sans-serif; font-size: 13px; line-height: 19.5px; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline; width: 360px;">
<h5 class="author_name" style="border: 0px; color: black; font-family: "Open Sans" !important; font-size: 18px; font-style: inherit; line-height: 1.5em; margin: 0px 0px 5px; padding: 0px; vertical-align: baseline;">
<a href="http://blog.myfitnesspal.com/author/stevo/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Coach Stevo</a></h5>
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<em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2014/02/Coach-Stevo-Logo.png" rel="attachment wp-att-2327" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"><img alt="Coach-Stevo-Logo.png" class="alignright size-full wp-image-2327" height="139" src="https://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2014/02/Coach-Stevo-Logo.png" style="border: none; display: inline; float: right; font-family: inherit; font-style: inherit; font-weight: inherit; height: auto; margin: 1em 0px 0px 1em; max-width: 100%; padding: 0px; vertical-align: baseline;" width="150" /></a><a href="https://coachstevo.com/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Coach Stevo</a> is the nutrition and behavior change consultant at<a href="https://sanfranciscocrossfit.com/programs/nutrition/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;"> San Francisco CrossFit</a>. He is a Certified Strength and Conditioning Specialist, holds a BA in Philosophy from the University of Chicago and an MA in Sport Psychology from John F. Kennedy University. He teaches habit-based coaching to wellness professionals all over the world and he contributed to Intervention by Dan John in 2012. </em></div>
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<br />Genialhttp://www.blogger.com/profile/07694660982815408179noreply@blogger.com0tag:blogger.com,1999:blog-5863237287498780723.post-50217704804522749022016-06-20T08:14:00.000+12:002016-06-20T08:14:08.060+12:009 Practical Weight Management Tips Inspired by Japan<br />
Courtesy of <a href="https://blog.myfitnesspal.com/9-practical-weight%C2%AD-management-tips-inspired-japan/">myfitnesspal</a><br />
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When it comes to living the longest, and the healthiest, the Japanese are Number 1 — quite literally. Children born in Japan today enjoy the best life expectancy of any country in the world: 84 years, according to the World Health Organization.</div>
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Think the U.S. is close behind? You’d be wrong: The average life expectancy stateside is 79 years. And you’d have to drop down the list by nearly three dozen places to find the U.S. even with nations like Cuba, Lebanon and Costa Rica.</div>
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Japan’s secret is, In large part, the diet. A recent <a href="http://www.bmj.com/content/352/bmj.i1209" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">study by Japan’s National Centre for Global Health and Medicine</a> found that people who stick to the United Nations’ <a href="http://www.fao.org/nutrition/education/food-based-dietary-guidelines/regions/countries/japan/en/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Japanese dietary guidelines</a> have a lower risk of all-cause mortality, including cardiovascular disease and Type 2 diabetes.</div>
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Here’s another comparison: Compared to 32 percent of Americans, only 3.6 percent of Japanese adults are obese. And Japanese adults are nearly three times less likely to be overweight than Americans, according to joint <a href="http://ageconsearch.umn.edu/bitstream/14321/1/tr06-02s.pdf" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">research</a> from the University of Minnesota and Japan’s Masahiko Gemma Waseda University.</div>
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Here’s a look at the best-kept secrets of Japanese living, and how you can put them to use for better health and weight loss.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>1. Start Eating Soy</strong></span> Japan’s reliance on plant-based protein, especially soy, pays off in terms of weight loss, according to Katie Ferraro, RD, MPH, an assistant clinical professor at the University of California, San Francisco and the University of San Diego. Intake of soy protein — found in tofu, edamame, soybeans and tempeh — has been<a href="http://www.eurekalert.org/pub_releases/2007-05/uoia-hds050107.php" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">linked</a> to weight loss, even when caloric intake doesn’t change. Researchers believe soy protein may influence hormonal levels and, thus, metabolic rate, to encourage weight loss.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>2. Snack Smart</strong></span> The typical Japanese food pattern consists of three meals per day and an “oyatsu,” or afternoon snack. “Compare that to the U.S., where snacks make up about 25 percent of average calorie intake and are generally snack foods of low nutritive value,” adds Ferraro. In Japan, snacks can range from rice balls to candy, but they usually come in small portions so they don’t tip the caloric scales. Plus, when it comes to less-than-healthy foods, an “all things in moderation” approach prevent the food deprivation that leads to rebound binges.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>3. Fill Up on Fish</strong></span> In Japan, beef, poultry and pork is extremely expensive — but the price tag translates into serious health benefits. People turn to fish for their primary source of animal protein, Ferrero says. In fact, most studies put Japan among the top three nations in the world in terms of fish consumption. “Fish is a great lean protein source that is low in saturated fat and also comes packed with vitamins and anti-inflammatory substances like omega-3 fatty acids,” says nutrition coach <a href="http://amydix.com/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Amy Dix</a>. Those compounds may promote healthy weight management, as vitamin deficiencies can compromise energy levels and metabolic rate while research <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://ajcn.nutrition.org/content/87/1/30.abstract" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">The American Journal of Clinical Nutrition</a></em>has linked inflammation and weight gain.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>4. Practice Hara Hachi Bunme</strong></span> The Japanese island of Okinawa stresses a cultural habit known as hara hachi bu, which suggests that people should eat until they are 80 percent full. Dix considers this a tried-and-true weight-loss tip she passes on to her clients. “By stopping eating before we’re completely stuffed, we give our brain time to catch up with our belly,” she says. Most experts believe it takes about 20 minutes for your brain to register when your stomach is full. So by giving yourself this 80 percent buffer, you reduce the likelihood that you’ll overeat during any given meal. This also explains why research consistently shows that eating slowly promotes weight loss: it gives your brain time to register when you’re full — before you’re stuffed.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>5. Move Regularly</strong></span> The Japanese diet doesn’t exist in a vacuum. In Japan, people don’t typically hit the gym like Americans do, but over all, they are still more active, according to Dix, who points out Japanese walk far more as a regular part of their lives due to the high costs of cars and the easy accessibility of public transportation. That simple extra daily movement impacts bone health, cardiovascular health, mental well being and body composition, among other health benefits.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>6. Drink Tea</strong></span> Tea isn’t just a calorie-free alternative to the sugar-packed beverages consumed by many Americans, it’s also packed with antioxidants that can aid in weight loss and overall health management, says Dix. Green tea in particular is rich in epigallocatechin gallate (a.k.a. EGCG), which research published in <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/19952844?dopt=Abstract" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Medicine & Science in Sports & Exercise</a></em> shows can boost your workout performance by increasing how much oxygen your body can use as fuel per minute.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>7. Eat Fermented Foods</strong></span> Along with fermented soy, pickled foods are also a big part of the Japanese diet, which impacts gut health, according to Dix. While the gut microbiome is still a relatively new area of study, a 2015 study published in the journal <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.cell.com/cell/fulltext/S0092-8674(15)01484-1" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Cell</a></em> suggests that healthy changes in gut bacteria are linked to the conversion of energy-storing white fat to energy-burning brown fat. The result: weight loss.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>8. Start Your Meal with Soup</strong></span> Or, just make soup the focus of your meal as it often is in Japan, Ferraro says. Eating more soup (as long as it’s not cream-based) is a solid weight-loss strategy, as it’s not just lower in calories than most solid foods, but also incredibly filling. Research published in <em style="border: 0px; font-family: inherit; font-weight: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;">Appetite</a></em> even shows that eating a bowl of low-cal soup as a pre-meal “appetizer” reduces people’s total caloric intake to promote weight loss.</div>
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<span style="border: 0px; font-family: inherit; font-size: 14pt; font-style: inherit; font-weight: inherit; margin: 0px; max-width: 100%; padding: 0px; vertical-align: baseline;"><strong>9. Hitting Their Macros</strong></span> The Japanese might not count their macronutrient and caloric intake like Americans tend to do, but they still do a great job at balancing carbohydrates, protein and fat at every meal, says Dix. Rice is certainly common in most Japanese meals, but contrary to what we see in Japanese restaurants here in the States, the serving sizes are often very small. Plus, that rice comes coupled with slow-to-digest, satiating ingredients like fibrous veggies and protein- and fat-rich fish and seafood. That’s why, even though people in Japan tend to eat much more rice than the average American, they have far fewer problems with blood sugar control — and resulting weight gain.</div>
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K. Aleisha Fetters is a health and fitness writer, contributing to online and print publications including Men’s Health, Women’s Health, Runner’s World, Time, USNews.com, MensFitness.com, and Shape.com. She earned both her bachelor’s and master’s degrees in journalism from the Medill School of Journalism at Northwestern University, where she concentrated on health and science reporting. You can read more from Aleisha at <a href="http://kaleishafetters.com/" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;" target="_blank">kaleishafetters.com</a>, or follow her on Twitter at <a href="http://twitter.com/kafetters" style="border: 0px; color: #1a8fff; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; padding: 0px; text-decoration: none; transition: color 0.2s linear, background 0.1s linear; vertical-align: baseline;" target="_blank">@kafetters</a>.</div>
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