Strength training - pilates - gyrokineses

I think I mentioned in an earlier post that I’ve been signing up for various exercise places around town. I’ll give a quick summary of 2 more I’ve tried.

First, for background, I have a left knee that started to give me trouble after doing my own exercises a few years ago – and I’ve come to terms with the fact that I now have to say “only low impact and watch the back” when people ask if I have any “issues.” 

So I won’t be sharing any exercises that have high-impact activities.

Doing the exercises has been really great for my general health and well-being, but so far I’ve found it really easy to keep gaining weight (not that I really know because I refuse to get on the scale until my pants aren’t quite so tight). At some point I’ll have to get serious about the eating and the cardio exercises.

All Out Fitness – good for guys and girls http://alloutfitness.org/

I got 5 personal training sessions thanks to Groupon, really cheap! The trainer there is a great guy, as I’m sure personal trainers have to be to stay in business. I do squats, planks, superman planks (like the girl did on American Idol this season), weights, and pretend pushups and pullups (I can’t do real ones, but the alternative method for doing them is great). I’ll probably sign up for some of their Boot Camp sessions and general All Out classes. I’m told I can easily replace the high impact parts with other stuff, and I need to get my heart racing (from exercise).  After the first class I couldn’t believe how sore I was! But no soreness after that first class.  And no knee or back pain at all. This place is off of State St. past Briarwood Mall, on Avis. Somewhat reasonable prices ($8/class for 10 classes), but not cheap like some places.

The Movement Center – good for girls http://www.movement-center.com/

I got one personal intro session on pilates, and 5 classes of either pilates or gyrokinesis. This is a little shop downtown, next to Grizzly Peak. The women teaching the classes are extremely warm and supportive individuals. I just did one gyrokinesis class but it was a bit too low key for me. I did pilates mat and pilates using their special machine. I liked both of these.  No knee or back pain after-yay! This place is really great, but really expensive! If they ever offer another Groupon or LivingSocial deal, check them out!

Look at that sweet face. Will you be my valentine?

Animals and Wellness

To the animal loves among us – it’s no secret that having a pet can add dramatically to your own wellness.

I had a dog growing up, and he gave me a daily walk/run. I don’t have one now, unfortunately, but when I’ve borrowed my sister-in-law’s miniature dachshund, I’ve again been taken on daily walks (though I don’t have to run so fast as when I had an exuberant golden retriever), and actually got to know my neighbors a bit better! She helped me dig up a big bush/tree that started growing in the wrong place in my yard, and she’s great company. And I know she loves me for myself, it has nothing to do with the fact that I feed her and walk her:)

Pets have been known to detect illness in their owners. Many give unconditional love and loyalty, and that leads to a decrease in stress and increased happiness. And they don’t have to be cats or dogs. Somehow taking care of any living creature is beneficial.

I know – sometimes animals will eat you up (looking forward to seeing The Grey sometime), but they’re also really cute and part of Mother Nature – so they are all perfect in their own way.

A friend of mine sent these photos recently – her little cat passed away – but thankfully she already has another to keep her company.

Don’t stress it! Breathe!

To be brief – stress is bad for you!

Here’s a tip for distressing at work from the article, Defusing the mental and emotional pressures that take a toll on cardiac health:

While seated in a desk chair, cross your left ankle over your right thigh, hand forward over your crossed legs, allowing your head to hang toward your left shin, ideally even with or below your heart (but don't force it). Hold for five slow deep breaths, and then switch legs and repeat.

"Folding forward with your head even or below your heart with the support of the chair calms your nervous system," she [Allison English, of Equinox fitness clubs] said. "Opening your hips relaxes your back and lets you walk through your day more calmly, while deep breathing is the ultimate must  for lowering your blood pressure and stress."

Amy's Diet

by Melanie Caughey

"The popular and tasty Amy's frozen foods has added their "Amy's Diet Plan" to their website.

Several of the popular fancy diet programs (Jenny-Craig, NutriSystem, Medical-Weight-Loss) feature pre-packaged weight loss meals. Numerous people have reported success with such plans, while others complain they can not eat what they want and that the food is too expensive.

The Amy's frozen food diet plan has great flexibility, since you pick it out yourself in the frozen food section of your local grocery store. The Amy's Diet Plan has a two- week menu list, with shopping list and nutrition information, and includes possible substitutions. They also have Vegan and Gluten-Free versions of the Diet Plan at their website.

You can download it, print it, or load it to your smart phone for ease of use. The different Amy's frozen meals come in a wide variety of nutritious, tasty entrees; and the fixed portions ease you into a different approach to meals. Since the busy working person might already be purchasing frozen foods to save food prep time, it is an easy start into successful weight loss results with delicious food."

Thanks for the tip Melanie!  I’ve eaten Amy’s frozen foods, and I love them! Unfortunately they seem more like a snack than a meal. But – with this website, I may try to eat what they say and see if I can lose that 2 lbs per week. At this point, 2 lbs in 2 years seems like an improvement!

I think the meals are even relatively healthy - I don't have one in my freezer right now to check it out. They have organic meals, gluten-free meals, vegan meals - yep, this looks like something I can try for 2 weeks!

Amy’s website also gives great encouragement to exercise a little bit each day – even 10 minutes. Every day.

5 Steps to Wellness - and How to Make Positive Change Stick

If you can't go to a Spa, I'm bringing the Spa to you. Here are some tips from Spa Magazine.

First - the 5 "Easy" Step to Wellness. Click on the link for the details.
1. Work out
2. Eat wholesome and healthy food
3. Drink the right beverages
4. Boost health with essential nutrients (such as multivitamins, omega-3, vitamin D3, magnesium, and a few spices)
5. Meditation [or labyrinths, yay!]

And then - How to Make a Positive Change Stick (again, click on the link for details)
1. Be Willing to change
2. Think of yourself as making adjustments, not wholesale change
3. Be prepared to be irritated that you have to change your normal routine
4. Keep a Journal [ok - there's my New Year's Resolution. I will try to keep a Journal. Supposedly it's easy to think you're doing something differently when it's really same-o, same-o]
5. You are doing this for yourself - remember - You Do Matter!

Labyrinths

On a recent walk in the local Mattaei Botanical Gardens, we followed a path to the labyrinth. I love walking labyrinths, and this day was no exception, even though the wind had started to kick up on this winter day.

Labyrinth at Mattaei Botanical Gardens, Ann Arbor, MI

Labyrinths offer a form of walking meditation, which is the only way I've been able to meditate. I admit I haven't really tried any other way - but since I enjoy being outside so much, and walking - a labyrinth suits me just fine.

Here are the instructions given the walker:
"A labyrinth provides an opportunity for walking meditation. Quietly traverse the winding path to the center while allowing the experience to quiet your thoughts and relieve stress. Rather than focusing on reaching the center, be mindful of each step you take. Feel free to spend some time at the center reflecting on your experience."

Labyrinth in Sedona, AZ

Labyrinths are different sizes, but size does not have to have much of an impact on their effectiveness. I walked the labyrinth above this past summer. I always look down at my feet when walking - the often tight circle of a labyrinth makes this almost necessary, and that helps put me in a meditative state. I find them to be very powerful.

Labyrinths have apparently been around since ancient times, and have become quite popular in recent times. They offer a single path to the center (they are not mazes), so the reasoning mind can be turned off.

Many cite the following quote attributed to Caroline Adams in their web pages about labyrinths. It's a wonderful statement about life:

"Your life is a sacred journey. And it is about change, growth, discovery, movement, transformation, continuously expanding your vision of what is possible, stretching your soul, learning to see clearly and deeply, listening to your intuition, taking courageous challenges at every step along the way. You are on the path… exactly where you are meant to be right now… And from here, you can only go forward, shaping your life story into a magnificent tale of triumph, of healing, of courage, of beauty, of wisdom, of power, of dignity, and of love."

If you are interested in finding a labyrinth in your area, anywhere around the world, here's a site to help you: The Labyrinth Locator.

It has links to the site's creators: The Labyrinth Society, and Veriditas. Funds to build the site were provided by the Faith, Hope, and Love Foundation, which "strives to bring hope to children and youth in need." It's quite remarkable how many people are actively trying to do good in the world!

What's the wellness message for this photo?

We celebrated our colleague’s 50th birthday today, and spared no expense. At less than $1 per item – we also celebrated a goal of financial wellness:)

Note – don’t try this at home.

The power of connecting through social media

I hear fairly regularly, from those who don’t do much with social media, that it’s just a way for people to escape having to deal with other people face to face, and even sometimes that people who use social media should “get a life.”

I can’t speak for all people who use social media – but I don’t see it that way. I have nieces and nephews who are social butterflies (to use a term from my generation) – who are out doing things with other people seemingly morning noon and night. And somehow they seem to be on Facebook quite a bit too

Since I follow a couple blogs – I also know of people who don’t get out much, but who have been able to find kindred souls as they are brought together in cyberspace through a common bond. Sometimes these cyber-friendships lead to meetings in “real life,” but even if they don’t, they provide daily encouragement and support for those who might otherwise have very little human contact.

Human contact means more than physical contact.

Ok – that’s my prelude. Those were the thoughts that came to mind when I saw this story about a homeless woman named AnnMarie Walsh, who started to reach out about her plight on twitter, connecting through her cell phone and the library computer.

She is @padschicago, for those of you who twitter (or even if you don’t and are curious), and as of today, she has 5,194 followers.

What did she say of her experience?

“It has really helped me come out and be better functioning in social settings,” she said. “I used it to get my feelings out.” Using Twitter “made me realize how many good people are out there,” she said.” [Read the whole story: Former Homeless Woman Becomes Twitter Celebrity]

AnnMarie revealed that she suffers from post-traumatic stress disorder (PTSD).

Thanks in large part to the response she received from those who learned of her difficulties through Twitter, she isn’t homeless any more – and is hoping to find a job.

Want to feel better? Just look up.

This was taken just as I was about to arrive at work this morning.

Deals to get you started on your weight loss/exercise regime

I mentioned on an earlier post that I’m trying out a variety of fitness places in the area thanks to great deals offered through Groupon and Living Social. I’m finding it’s a great way get help with my lack of motivation to move my body these days.

Another good looking deal was posted today!

In my area, Living Social is offering a one-month weight loss program. If you’re more interested in massage therapy over exercise therapy, opt for a massage and facial through Groupon. Different deals are offered across the country depending on where you live. If you sign up for either Groupon or Living Social, you’ll get an email a day with the specials.

If you are a compulsive shopper, I don’t recommend these! I don’t like to shop, but even I get tempted by the deals (probably because I just have to move my fingers to get them). But because of the deals, I'm in much better shape than I was a month ago:)

New Year's Resolutions in Action

This is the refrigerator at work, I mean at my workplace. The refrigerator isn't doing all that much work. Seems like some New Year's Resolutions are showing, or is it just evidence of a tasty holiday break?

My son said he wanted "tasty food" over the holiday vacation.  To me that made perfect sense - to my sister-in-law, I think she's still laughing that getting "tasty food" would be such a rare occurrence in my house that it would need a request. Oh well - like I said - made sense to me! Unfortunately after one of those tasty meals I gained 2 lbs! What's the point of having tasty food if you can't eat massive quantities of it? Well, now maybe his request is starting to make sense.

Anyway - we're going to keep track of this refrigerator and see how its contents change over time. And we'll see what gets eaten first - one of the 16 boxes of Lean Cuisine, or the carton of ice cream:)

The power of encouraging other people and yourself.

Greg Amundson discusses the power of encouraging other people and yourself in this video:

“You never know when you’re talking to someone, if the word of encouragement you give them is the only word of encouragement they heard that day, that week, that month, or maybe in their entire lifetime. It also means the voice of encouragement, that word of encouragement, needs to come from you, and you alone. It’s all about encouraging others, and encouraging yourself.”

We're All Doing The Best We Can

by Mike Robbins
Read the Complete Article

From the article:
"I'm sometimes amazed and embarrassed by how critical I can be -- both of other people and of myself. Even though I both teach and practice the power of appreciation (as well as acceptance, compassion and more) when I find myself feeling scared, threatened or insecure (which happens more often than I'd like it to), I notice that I can be quite judgmental. Sadly, as I've learned throughout my life, being critical and judgmental never works, feels good or leads me to what I truly want in my relationships and in my life. Can you relate to this?"

This is a great message, and important to remember in all circumstances. We are all doing the best we can - even when it looks like we're not!

First Winter Walk

Ok, so that might have been a decent walk for Sparkles, given the size of her little legs, but for me, not so much. Fortunately I already had planned to go on a walk with a friend. It would have been easy to cancel. The wind was up, it had started to rain, and in general the day looked very ominous. But that’s how adventures are made – so out we went.

Suddenly the gray day was one of beauty once we were outside taking a walk in one of the great parks  along the Huron River.

The water was high, the park was nearly deserted, and the air was brisk and fresh.  The sun made an appearance midway through the walk. As we walked we heard what sounded like a little bird, but there was no bird. It seemed one of the trees was communicating with us. Toward the end of the walk we had little hailstones/sleet balls bouncing off our heads. And my hands had even warmed up by then.

Here are some photos.

Huron River

First ice

Sun breaking thru

lighting up the moss

invitation

trees

Starting 2012 with a walk

By all accounts, 2012 may be a stupendous year. If we let this year be one of hyper-awareness, it will indeed be a special year.

This morning I was very aware that a little miniature dachshund that I was watching wanted to go out. I didn’t need to be hyper-aware to realize this as she was dancing around the room, beseeching me with those big brown eyes, and downright demanding that I take her out for a walk.

WALK! Well, that fits right into one of my plans for the year of getting outside! Today is very gray – all colors are muted. It’s extremely windy – Sparkles’ little ears were perking up and it was hard to tell if it was because of a new dog smell or the wind. Lots of dog smells to investigate since Sparkles hasn’t been here in a few months.

Signed up for another Groupon exercise deal in town. This one is at All Out Fitness, and gives me 5 one-hour training sessions with someone who will help me (I hope) get rid of the “hang over/muffin top look.”

Got to go. Have to see if I can force myself outside into the bleak mid-winter.