New Year’s Day 5K!
See You There!
Location:
Papago Park ~ Ramadas 9 & 10
455 N. Galvin Parkway @ the Phoenix Zoo ~ Phoenix, AZ
When:
01/01/2013
Starts at 9am!
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Archive for December, 2012
We are the Authors!
We are free to write our own lives (predetermined short-term and long-term objectives in life are necessary to maintain a consistent and healthy direction) but from where I stand, most of us have no idea what kind of story to write; our personal objectives were externally assigned rather than internally chosen.
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The Long View!
Fast progression and quick results are frequently the demands we make, but things of value rarely come packaged with these characteristics. Rather, we should accept the long learning curve that comes with mastering any worthwhile activity; we should be patient while creating a strong base to build upon in the near future; and we should appreciate the long view of our chosen endeavor.
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Be the Porsche!
Some people work really hard in order to buy a Porsche; some people prefer to work really hard in order to be the Porsche.
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Whole Produce, NO Juicing!
Quit juicing your produce – eat the “whole” thing! Whole produce contains greater fiber content, fewer calories, slower absorption of those calories and is more filling for a longer period of time. Machines that are capable of processing produce in it’s entirety (such as Vitamix blenders and the Magic Bullet) merely act as calorie compactors, reducing the total volume of the produce, leading to greater consumption. Don’t believe the marketing hype and those who swear by it, they’ve simply bought into the hype already.
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Lack of Use!
When intelligently applied, we are much more likely to wear out physically from a lack of use, than from actual use.
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To Savor Life!
Those who are most successful at practicing excellent health and fitness habits, are not only interested in postponing disease and premature death, but are just as interested in savoring their lives through this productive and centering medium.
It is not to postpone necessarily… but, rather, to savor life!
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Hidden in Plain View!
Dissatisfaction is found where we least expect it sometimes; buried within the ever-present search for novelty. After our decadence and indulgence is complete, novelty soon fades, only to repeat itself, again, and again, and again. Satisfaction is actually hidden in plain view… among familiar things and routines, done well.
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Significant Insights!
Improve your life through the written word. Significant insights are more powerful and longer lasting then fame, recognition and money. One meaningful sentence or well-written paragraph has the immediate and lasting power to enrich and improve your life.
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The Pursuit of Mastery!
Although elusive and never fully attainable, the pursuit of mastery is a purpose driven life. Whether we pursue mastery within a physical activity or a mental activity, the pursuit of mastery provides positive direction and deep meaning to those who choose to pursue it. Although our modern world advertises immediate gratification and instant success, these popular paths provide short-term distraction and stimulation that fades quickly. The pursuit of mastery, in whatever vocation we choose, is the only route that rewards in ways that never end.
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Why Wouldn’t You?
There is no animal on this entire planet that can match the overall athletic ability of a well-trained human being; the combination of intelligence, strength, speed, balance and especially endurance are unmatched when tallied in their entirety. Why wouldn’t you want to use it?
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Reduce Fat Consumption!
As recommended here at StrengthLab Personal Training for over 15 years:
1. “Eat better” (consume vegetables, fruit, whole grains and extra lean proteins)
2. “Eat Less” (don’t drink your calories, stop before you’re full and don’t eat if you’re not hungry)
3. “Move More” (exercise consistently – varying frequency, duration and intensity)
Forget diets: Cutting fat keeps you slim
By Kate Kelland at Reuters via NBC.com
A review of 33 trials involving 73,589 men, women and children in America, Europe and New Zealand found that choosing low fat foods helped people lose around 3.5 pounds, slim their waist-lines and cut bad cholesterol – all without dieting.
Researchers who led the study said its results prove for the first time that people can lose weight without trying to.
“The weight reduction..when people ate less fat was remarkably consistent – we saw it in almost every trial. Those who cut down more on fat lost more weight,” said Lee Hooper from the University of East Anglia medical school, who led the work.
“The effect isn’t dramatic, like going on a diet,” she said, adding that the research specifically looked at people who were cutting down on fat, but didn’t aim to lose weight – so were continuing to consume a normal amount of food.
“What surprised us was that they did lose weight, their BMI (body mass index) decreased and their waists became slimmer,” Hooper said. The lower fat eaters also kept their weight down over at least seven years.
The review – commissioned by the WHO’s Nutrition Guidance Expert Advisory Group (NUGAG) after a request to update their guidelines on fat intake – will now form a crucial part of global recommendations, the researchers said.
Being overweight or obese increases the risk of many illnesses such as cancer, heart disease and stroke. Together, strokes, heart attacks and other cardiovascular diseases are the biggest killers worldwide and claim more than 17 million lives a year, according to the WHO.
More than half of Europeans are obese or overweight, and in America more than 35 percent of adults and almost 17 percent of children qualify as obese.
People are defined as overweight if their body mass index or BMI – a ratio of weight to height – is more than 25 kg per metre squared (kg/m2) and obese if it is more than 30 kg/m2.
Among the 73,500 people taking part in the studies analysed by Hooper’s team, there were varying ages and states of health. The researchers compared those eating less fat than usual and those eating their usual amount of fat, and measured the effect on weight and waistline after at least six months.
The results, published in the British Medical Journal, showed that eating less fat reduces body weight by 1.6 kg, cuts BMI by 0.56 kg/m² and reduces waist circumference by 0.5 cm.
Hooper’s team found that reductions in total fat intake were also linked with small but statistically significant reductions in cholesterol and blood pressure, suggesting a lower fat diet could have a beneficial effect on this heart risk factors.
Carolyn Summerbell of Durham University, who co-led the research, said the trick to slimming down and staying that way was to find a way to eat what you can stick to for life.
“Cutting down on fat will help,” she said, adding that this meant opting for low-fat yogurts, skimmed milk and reducing intake of butter, cheese and fatty snacks like crisps and cakes.
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Not Just You, Not Just Me!
It’s important emotionally and physically to connect with others; it’s not just a personal preference, it’s a human requirement. Our well-being depends upon making multiple, strong, human connections; the more frequently we make these connections, the better our personal health. Treating others like objects, not only damages those we disregard, but ourselves as well.
It’s You and Me… not just you, not just me.
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