Learning From Others

Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.

We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.

The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)

Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!

Give Yourself A Soothing Gift

According to music researcher, Stephen Halpern, Ph.D., certain wind chimes produce harmonious, soothing sounds that can actually lower your breathing and heart rate, increasing calm and contentment. Test it out: Strike a chime a few times and notice if your breath slows as you listen.

Make sure you really embrace the moment and allow yourself to listen to the chime. Make sure your mind is clear and free from noise and stress.  **Give this one moment a gift to yourself. Remember, each moment is special.

Ryan, M.J. Instant Health and Happiness. Pg. 48.

Your Thirst

I came across this question along with this quote and I just had to share it with you. I believe that most of you will appreciate it and find its true meaning for YOURSELF.

How can you tell the dreamer from the dream?

"I've been having this recurring vision...In it, there's this fish tank--it calms me. I see a small speck floating on the water, and I look closer, it's me...I'm atop the waves. There's water as far as the eye can see, yet I can't drink. Not a drop. I taste salt in my mouth. I taste the bile. My thirst is great and it hangs around my neck like a chain. Eventually the weight drags me under. I'm drowning...I struggle, flail, kick... Then suddenly, I sense the familiar cold, hard hand of iron. I grab hold and pull myself up. This world is a vast sea but one thing remains fixed, constant...This iron. This calling. This THIRST."

I AM A TEACHER

My last day at home I was gathering all my things and trying to pack all my stuff in these two suitcases...leaving behind some wonderful things I received for the holidays....BUMMER! :( Hopefully, my mom will send them to me someday...lol (HINT, HINT). As I am doing all these things I am coming across all the wonderful books my mom has (and has had over the years, I just failed to pay attention). As I was chasing her down the hallway of our home I was pleading and asking her, "please can I have this book?" Or, "what do I need to do to get this book?" Or even..."how much will you sell this book to me?" She was really getting a kick out of my passion for these books...all these wonderful books. And because I have such a wonderful mother...she gave them all to me except ONE! :( Or maybe it was TWO...LOL. Just kidding. But that was ok, I had more than enough books to get me by for the next couple of months. So I first want to thank my beautiful mother for giving me all these wonderful books...LOVE THEM ALL AND LOVE YOU TREMENDOUSLY.

So this brings me to the point of this blog entry, as I was reading one of my books, I came across a BEAUTIFUL POEM that I want to share with you. A story that hits my heart to the core...I am the daughter of  A TEACHER...AND I AM SO PROUD OF THAT!!! TO THIS DAY I AM SO PROUD TO SAY I AM A DAUGHTER OF A TEACHER! I watched my mother day in and day out invest her time and her heart into teaching children...wanting so much success for each and every one of them...always coming up with new ideas...always letting her passion and her love shine through her work. I learned many things from my mother and I wouldn't be where I am today if it wasn't for her. I know in my heart, my sister can say the same thing.

One interesting thing I must point out is...I believe my mother's work and passion live through me even today...in my training, in my dreams, in my wishes, and overall in my life. She did and continues to do so many wonderful things...She taught for 38 years and helped shape and create endless possibilities for so many children including my sister and I.

ALL TEACHERS GIVE US SOMETHING UNIQUE AND SPECIAL, WE JUST DON'T REALIZE IT AT THE TIME. BUT I CAN HONESTLY SAY ONCE YOU DISCOVER WHAT LIVES INSIDE OF YOU (WHEN YOU LOOK DEEP WITHIN YOUR SOUL)...YOU SEE EVERY ONE OF YOUR TEACHER'S FACE THERE. SOME OF THEM WERE HARD ON YOU (BECAUSE THEY BELIEVED IN YOU), SOME NEVER GAVE UP ON YOU AND PUSHED YOU, OTHERS GAVE YOU HOPE AND GUIDANCE, WHILE OTHERS HELPED YOU FEEL SAFE AND ALWAYS GAVE YOU THE COURAGE AND SUPPORT YOU NEEDED. SO APPRECIATE THOSE MOMENTS YOU HAD WITH YOUR TEACHERS...KEEP THEM CLOSE TO YOUR HEART!

So on with the poem....

I AM A TEACHER

I am a Teacher.

I was born the first moment that a question leaped from the mouth of a child.

I have been many people in many places.

I am Socrates exciting the youth of Athens to discover new ideas through the use of questions.

I am Anne Sullivan tapping out the secrets of the universe into the outstretched hand of Helen Keller.

I am Aesop and Hans Christian Anderson revealing truth through countless stories.

I am Marva Collins fighting for every child's right to an education.

I am Mary McCleod Bethune building a great college for my people, using orange crates for desks.

And I am Bel Kaufman struggling to go Up The Down Staircase.

The names of those who have practiced my profession ring like a hall of fame for humanity...Booker T. Washington, Buddha, Confucius, Ralph Waldo Emerson, Leo Buscaglia, Moses and Jesus.

I am also those whose names and faces have long been forgotten but whose lessons and character will always be remembered in the accomplishments of their students. 

I have wept for joy at the weddings of former students, laughed with glee at the birth of their children and stood with head bowed in grief and confusion by graves dug to soon for bodies far too young.

Throughout the course of a day I have been called upon to be an actor, friend, nurse, and doctor, coach, finder of lost articles, money lender, taxi driver, psychologist, substitute parent, salesman, politician, and a keeper of the faith. 

Despite the maps, charts, formulas, verbs, stories and books, I have really had nothing to teach, for my students really have only themselves to learn, and I know it takes the whole world to tell you who you are.

I am a paradox. I speak loudest when I listen the most. My greatest gifts are in what I am willing to appreciatively receive from my students.

Material wealth is not one of my goals, but I am a full-time treasure seeker in my quest for new opportunities for my students to use their talents that sometimes lie buried in self-defeat.

I am the most fortunate of all who labor.

A doctor is allowed to usher life into the world in one magic moment. I am allowed to see what life is reborn each day with new questions, ideas, and friendships. 

An architect knows that if he builds with care, his structure may stand for centuries. A teacher knows that if he builds with love and truth, what he builds will last forever.

I am a warrior, daily doing battle against peer pressure, negativity, fear, conformity, prejudice, ignorance and apathy. But I have great allies: Intelligence, Curiosity, Parental Support, Individuality, Creativity, Faith, Love, And Laughter all rush to my banner with indomitable support.

And who do I have to thank for this wonderful life I am so fortunate to experience, but you the public, the parents. For you have done me the great honor to entrust to me your greatest contribution to eternity, YOUR CHILDREN.

And so I have a past that is rich in memories. I have a present that is challenging, adventurous, and fun because I am allowed to spend my days with the future.

I AM A TEACHER...AND I THANK GOD FOR IT EVERY DAY.

                                                                                                         -John W. Schlatter

So in honor of teachers and to say thank you for all that you do...I want to offer a special discounted package of personal training for the month of January. If you are interested, please contact me at dofitness@gmail.com.  :)

Canfield, J. Hansen, M. Chicken Soup For The Soul. 1993. Pgs. 145-147.

Tips For Flexibility Training

When it comes to "The Big Three" of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines: 

1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience.

2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 

3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 

4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 

5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 

6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 

7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 

8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 

9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 

10. Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching!  :)

Embrace The Three C's

Embrace the three C's in order to thrive and maintain good physical and mental health.  

The first C stands for CHALLENGE! 

First, understand that change is inevitable and important part of life.  This transition gives you a chance to develop new strengths. 

The second C stands for COMMITMENT!

Next, this is a measure of meaning. When your life has meaning, you are more likely to make a commitment to the things that matter.

The third C stands for CONTROL!

Finally, focus on what you could do to improve your circumstances. For example, even if you have no control over whether you have a job tomorrow, for instance, you can still control the quality of your work today or what you eat and whether you exercise.

You Are Not Alone

IN MANY INSTANCES, SEVERAL OF US MAY THINK WE ARE ALONE IN THIS EVER FAST PACE WORLD. AT TIMES, THAT THINGS SEEM IMPOSSIBLE AND HARD TO HANDLE. UNDERSTAND THAT NONE OF US CAN MAKE IT IN LIFE, AT LEAST NOT HAPPILY, COMPLETELY ON OUR OWN. WE ARE SOCIAL CREATURES DESIGNED TO GIVE AND RECEIVE SUPPORT. IN THIS MOMENT, WHAT DO YOU NEED HELP WITH IN ORDER TO INCREASE YOUR HAPPINESS? IS IT HOUSEWORK HELP? HELP MEETING A DEADLINE? ADVICE FOR FINDING A NEW CAREER?

WE MAKE OURSELVES MISERABLE BY TRYING TO DO IT ALL ALONE. AND WE DRIVE OURSELVES AND OTHERS CRAZY BY ASSUMING THEY SHOULD AUTOMATICALLY KNOW WHAT WE NEED WITHOUT OUR HAVING TO ASK FOR IT. OR WE DON'T WANT TO BURDEN ANYONE WITH OUR PROBLEMS. UNDERSTAND THAT THE PEOPLE CLOSEST TO YOU ARE ALWAYS THERE FOR YOU NO MATTER WHAT! OUR PURPOSE IN LIFE IS TO HELP AND LOVE PEOPLE...WE LEARN FROM EACH OTHER AND THROUGH OUR EXPERIENCES.

Ryan, M.J. Instant Health And Happiness. Pg. 96.

Smile Now Cry Later

SMILE NOW CRY LATER… 

Smile- To Act Happy When Everyone Is Around You.

Cry- When You Are All Alone.

Smile- To Put On A Brave Face Each And Every Day.

Cry- It Hurts So Bad...Deep Inside Nobody Knows.

Smile- You Are Trying To Do The Best You Can And You Are Not Giving Up.

Cry- To Have To Fight Day In And Day Out.

Smile- To Have Positive Thoughts For The First Time In A Long Time.

Cry- It Is Still Too Hard To See With All This Pain Deep Within You.

Smile Now Cry Later…Is What Life Is All About. Holding onto life tightly and afraid to let go. Life is short and is full of grief and pain. To put a smiling face on and face what needs to be done and at the same time face your truth- the battle cry and confusion of your unknown. Find out for yourself what is true, so that you are able to face the world with the ability to understand yourself and your purpose in this world.

Pleasure and Pain Exist For The Other. Instead Of Opposites, They Are Complementaries And Each Is A Function Of The Other. If You Had Not Felt Pain, How Can You Distinguish Pleasure?

To Be Whole, Let Yourself Break. To Expand, You Must Shrink. To Strengthen, You Must First Weaken. To Raise Up, You Must Be Knocked Down. You Win By Losing. You Lose By Winning. You Smile By Crying. You Cry By Smiling. 

STAY STRONG!!!

Be A True Example Of Fitness...

Think of the pursuit of your dreams as being like a major athletic event. Train for it. As you prepare and "exercise," you will get stronger-mentally, emotionally, and physically. To successfully achieve your dream, you need to keep improving. The best way to do that is to...

*Keep your body fit.

*Keep your heart flexible.

*Keep your mind open.

*Keep your comfort zone expanding.

I want you to also step up and inspire the people around you. My challenge to you is to be a true example of fitness. Inspire three people in your life that may need some motivation, guidance, and support in regards to fitness. Help them truly understand what it means to make a fitness lifestyle change...and how that change will benefit them for the rest of their life. And last but not least, BE STRONG in everything that you DO! :)

Maxwell, J. Success: One Day At A Time. Pg. 43.

Make A Promise To Succeed

"Success consists of a series of little daily victories." - Laddie F. Hutar
"The secret of success is constancy to purpose." - Benjamin Disraeli

You must first understand that success is built upon failure after failure. In order to succeed at anything in life, you have to embrace failure in order to learn the valuable lessons along the way. You need to learn what to do and what not to do.

Success is all about being present in the moment. Understand that being present is when we realize that we are already perfect as we are. We are whole and unique individuals right at this moment. It is important to know that success is about understanding that the past is the past and has nothing to do with the present or the future EXCEPT for the power you give to it.

Make a promise to yourself: If you give into trust...if you make the commitment necessary to succeed and believe that you can...if you give this process your heart...you will succeed in whatever goals you are striving to attain.

Everyone wants to get to the winner's circle...and everyone should have the opportunity to get there. Make a conscious effort to do your part. The effort that you put into your promise will come back a hundredfold and will provide you with a lifelong way of exercising, healthy eating patterns, and a powerful spirit that will support one another, and most importantly support living a healthy lifestyle.

George, M. Body Express. p.13-14.

Seek Out A Third Place

Sometimes all we need is a change of environment to lift our spirits. We can get so stuck in traversing the path from home to work and back and we don't venture any further. But for years, scientists have touched the benefits of what sociologist Georg Simmel calls your "third place"-a public venue where you can "stand outside yourself and get some perspective." Some people find their third place in cafes, others in public parks. Some folks like the anonymous buzz of people around them; others need solitude.

Do you have a third place? If so, make some time for it soon. If not, imagine the benefits of finding one.

Ryan, M.J. Instant Health And Happiness. Pg. 63.

Bless The Day

"Now when I awaken and before I even open my eyes, I thank the bed for a good night's sleep. After all, we have spent the whole night together in comfort. Then with my eyes still closed, I spend about ten minutes just being thankful for all the good in my life, I program my day a bit, affirming that everything will go well and that I will enjoy it all." -Louise Hay

Message to all of you; DO GOOD...start every day with such a beginning!

Reframe Failure

One of the greatest creative geniuses of the twentieth century was Thomas Edison, who spent years trying to generate electricity. Before he made his discovery, he was asked about all his "failures." He replied, "I have not failed. I have found thousands of ways that will not produce electric light. I am that much closer to discovering one that will."

What an attitude! It not only allowed him to keep on going so that he ultimately did discover how to generate electricity, but it kept him happy as he went about the process. Is there something going on in your life that could use this kind of reframing?  

Think about this question and try to change your way of thinking.  You can do it!
Ryan, M.J. Instant Health And Happiness. Pg. 117.

B Well...

Researchers have found a connection between depression and B-vitamin deficiencies, and many of us, particularly those who are watching their weight, don't get enough Bs. To compensate, try a B-complex vitamin pill, or load up on kidney, Lima, and garbanzo beans. Beans are a great source of B vitamins (and they are good in the fiber department too!).

Ryan, M.J. Instant Health And Happiness. Pg. 70.

All The Possibilities For You...

"Remember: Impossible means I'm possible." - SARK

Here are some good tips that may help you when it comes to nutrition and fitness. 

One of the best things you can do for yourself is to eat either high-fiber cereal or an apple before you work out. In a study at Longborough University in England, exercisers who had a meal that contained low-glycemic carbs (from certain fruits as well as from whole grains) three hours before a run were able to keep at it eight minutes longer than those who fueled up with high-glycemic carbs (found in white-flour breads). The study also showed that by doing this you will burn an extra 100 calories, which is due to being able to go longer and harder when you are working out.

Another interesting thing you may want to consider is put a few ice cubes into your water bottle. Researchers from England's University of Birmingham found that cyclists who sipped an icy 40 degree F drink were able to work out seven minutes longer than those who hydrated with a beverage at room temperature. "When your body gets too warm, your brain tells you to stop," says lead author Toby Mundel, Ph.D. "Cold drinks may slow this process." These researchers also found that you are likely to burn an extra 100 calories by doing this.

Here we go again folks...I can not stress enough the importance of eating breakfast. And not just eating a bar or a shake for breakfast but eating a well-balanced breakfast (so that means eating more). Did you know that adults who eat breakfast daily are up to 50% less likely to be obese compared to those who decide not to eat breakfast. When you load up with a balanced breakfast, you will have energy to get through your day, your body will not have to play catch up for the remainder of the day, you will keep your metabolism in check, and your body will be able to perform and give you 100% in all your activities. Another important point I must make is that there is good evidence that an increased intake of vegetables may help you lose weight. To hit your veggie goal (five servings per day), you must start at breakfast. Last but not least, limit your intake of added sugar to 10 grams at breakfast to cut calories. Understand that naturally occurring sugar like lactose in yogurt, does not count. Stay away from high fructose, corn syrup, fructose or dextrose.

Antioxidants Lower Blood Pressure

During normal metabolism, your body produces chemicals called free radicals that cause aging, degenerative diseases, and breakdown of the immune system. Free radicals can be thought of as biological rust that attacks vital cell membranes and genes. Antioxidants, such as Vitamin C, E and beta-carotene, fight free radicals and help prevent aging and diseases such as hardening of the arteries (atherosclerosis). Foods-such as vegetables and fruits-contain important antioxidants that combat free radicals and enhance health.

Tulane University researchers found that blood levels of beta-carotene and Vitamin C were associated with lower blood pressure levels. High blood pressure is an important cause of heart disease. Taking antioxidant supplements and eating plenty of fruits and vegetables may help you reduce free radical damage and protect against high blood pressure and heart disease.

(Hypertension 40: 810, 2002).

Advance Your Overall Life Purpose

Things that will advance YOU...

-Things you have always wanted to do.

-Things that others say can't be done.

-Things that help you grow to your maximum potential.

-Things that develop other people's ability to achieve and lead.

-Things that multiply--rather than merely add--value to yourself and others.

-Things that harness your creativity.

-Things you can delegate to others.

-Things that promote teamwork and synergy.

-Things that are NOW OR NEVER opportunities.

Maxwell, J. Success: One Day At A Time. Pg. 101.

Your Words Create Your Reality

It Takes Two To Three Years To Learn How To Speak, But It Take A Whole Life To Learn What To Speak. :)

It use to be believed that language was a mirror of reality, an attempt to articulate what was already "out there" in the world. But recently, there has been a great deal of research that proves that it actually works the other way-the images we hold of the world and the language we use actually create reality. (One study in this vein was one where teachers were told that particular kids in their class were extremely intelligent; actually they were average. By the end of the year, those kids were at the top of the class. The teacher's belief in their intelligence helped them to become smarter!)

We can use this phenomenon to become happier by choosing upbeat rather than negative or neutral words to describe ourselves and our situations. Begin by tracking the words you tend to use to describe yourself and your life. Are they negative, positive, or neutral? Then find positive synonyms for your negative words. Here are some examples: for nervous or worried, substitute concerned; for problem, use opportunity; for overwhelmed or tired, say challenged; for confused, try wondering.

Ryan, M.J. Instant Health And Happiness. Pg. 332.
Love You Mom!

Take Control Of Roadblocks Part One

Many face roadblocks in their training. They will have an urge to turn back around as they are going to the gym or cut their run short when they should be running 18 miles. These roadblocks come in all forms...lack of motivation, time constraints, too tired, stressed out, or to hungry to train or run. Here are some remedies to overcome the roadblocks that may stand in your way.

Everyone knows there are many challenges of training and running in the pre-dawn hours. So many people struggle with being too sleepy. "This occurs because body temperature and heart rate dip to their lowest point at this time. And in the presence of light, body temperature and heart-rate increase, which makes it easier to be active," says exercise physiologist Julia Moffitt, Ph.D., assistant professor of physiology and pharmacology at Des Moines University. But did you know that the carbohydrates IN YOUR LAST MEAL play a role, too. The night before you run, if you skipped dinner or ate fast-digesting carbs like rice, bead, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up.

SO HERE IS YOUR WEAPON: Prep for an early-morning run or train the night before. Eat slow-digesting carbs like broccoli, beans, and lentils. Set your automatic coffeemaker to brew before you wake. "Caffeine can help stimulate your arousal system and get you ready to run," Moffitt says. Don't forget to get enough sleep. If you're constantly waking up feeling exhausted, it's a sign you aren't getting enough z's. You should turn off the TV and the computer at least 30 minutes before you hit the sack. Also make sure you have blacked out your windows-the absence of light boosts production of melatonin, a natural hormone that makes you feel sleepy.

Hopefully, you can apply these tips to overcoming the obstacle of fatigue when running/training in the early morning hours. Be sure to tune in for other annoying roadblocks when you are running/training and how to overcome them. HAPPY TRAINING!

Runners World. March 2010. Pg. 42.

The Most Valuable Lesson

I can not stress the concept of practice...the more you practice the better you get. I am a big believer of practice and want to share this story with you. I hope that you discover the meaning behind it and apply it to your own journey.

John Erskine learned the most valuable lesson of his life when he was only fourteen years old. His piano teacher asked him, "How many times a week do you practice, and how long do you practice each time?"

He told her that he tried to practice once daily for an hour or more.

"Don't do that," she responded. "When you grow up, time won't come in long stretches. Practice in minutes, whenever you can find them-five or ten before school, after lunch, between chores. Spread your practice throughout the day, and music will become a part of your life."

Her advice obviously worked. Erskine became a concert pianist who performed with the New York Philharmonic, and he later served as president of the Julliard School of Music and director of the Metropolitan Opera Association. He also went on to teach literature at Columbia University and wrote more than forty-five books. His most famous work, The Private Life of Helen of Troy, was written as he commuted to Columbia.

Maxwell, John C. Success One Day At A Time. Pg. 73.