Experienced Personal Training, Evidenced Based Nutrition and Intelligent Conversation!Posts RSS Comments RSS

Archive for June, 2013

Why You Should Run!

What’s the benefit of running?

Here are 5 ways it boosts your brain power (Written by Prevention Magazine).

1. Running helps your brain grow.

Don’t worry  — we’re not talking bursting-through-your-skull growth. Running stimulates the  creation of new nerve cells and blood vessels within the brain, an organ that  tends to shrink as a person ages. Also, studies have shown that running may help  increase the volume of the midbrain (which controls vision and hearing) and the  hippocampus (which is linked to memory and learning).

2. Running helps  your brain age better.

In addition to preventing or reversing age-related  shrinkage, running affects brain chemicals in a way that sets runners up to have  healthier-than-average brains later in life. A study last year measured neural  markers and cognitive function in middle-aged athletes and non-athletes, and  while the cognitive function scores were the same, researchers found the  athletes’ brains showed greater metabolic efficiency and neural  plasticity.

3. Running boosts your  ability to learn and recall information.

Another 2012 study found that at  least moderately fit people did better on memory tests than those who were less  fit (or not fit at all). This adds to earlier research that links running to a  better ability to focus, to juggle multiple tasks, and to make  distinctions.

4. Running conditions your brain to store more  fuel.

You already knew that training conditions your muscles to store more  fuel, but a recent study suggests that your brain adapts in the same way.  Researchers believe these larger glycogen stores in the brain may be one of the  reasons running boosts cognitive function.

5. Running,  especially in nature, helps keep your brain full of feel-good  chemicals.

Exercise promotes the release of the feel-good chemicals called  endorphins. Additionally, like many antidepressant medications, running helps  your brain hold on to mood-boosting neurotransmitters serotonin and  norepinephrine. For best results, run in quiet, green spaces instead of on  crowded streets — a study last year found people in parks experienced brain  activity similar to that seen during meditation, while people on streets  experienced frustration

Comments Off on Why You Should Run!

Mid-Life Crisis Defined!

The majority of us devote ourselves to daily pursuits that will not and cannot make us happy long-term…

When these banal pursuits and their superficial effects wear thin, we begin to question the pointlessness of our once important activities; the mid-life crisis has officially begun.

Inner wisdom and outer strength is the antidote and we can work on that here.

Comments Off on Mid-Life Crisis Defined!

Who We’re Currently, Who We’re Becoming!

Who we’re today stems primarily from our previous thoughts and ideas; therefore, who we’re becoming stems primarily from our current thoughts and ideas.

This is a powerful truth that we work for or against us!

 

Comments Off on Who We’re Currently, Who We’re Becoming!

Mind Controls Body, Body Controls Mind!

Generally speaking, as our bodies sit stationary, whether at the office or on the couch, our positive chemicals slope downward in our minds; creating moods and thoughts that are frequently not in our best interest. As our bodies get up and become active, whether on a treadmill or playing with our children, our positive chemicals slope upward in our minds; creating moods and thoughts that are frequently in our best interest. Our mind controls our body, but our body controls our mind as well.

Comments Off on Mind Controls Body, Body Controls Mind!

Finished Reading: The Happiness Hypothesis

Book Description:

Using the wisdom culled from the world’s greatest civilizations as a foundation, social psychologist Haidt comes to terms with 10 Great Ideas, viewing them through a contemporary filter to learn which of their lessons may still apply to modern lives. He first discusses how the mind works and then examines the Golden Rule (“Reciprocity is the most important tool for getting along with people”). Next, he addresses the issue of happiness itself–where does it come from?–before exploring the conditions that allow growth and development. He also dares to answer the question that haunts most everyone–What is the meaning of life?–by again drawing on ancient ideas and incorporating recent research findings. He concludes with the question of meaning: Why do some find it? Balancing ancient wisdom and modern science, Haidt consults great minds of the past, from Buddha to Lao Tzu and from Plato to Freud

http://www.amazon.com/Happiness-Hypothesis-Finding-Modern-Ancient/dp/0465028020/ref=sr_1_1?s=books&ie=UTF8&qid=1372221982&sr=1-1&keywords=the+happiness+hypothesis

Comments Off on Finished Reading: The Happiness Hypothesis

Positive Coping Mechanisms!

We have numerous coping mechanisms that we employ in our lives, some positive and some negative, the key here is that every single one of our coping mechanisms should be either positive or neutral in there overall effects upon us – as well as others.

Negative coping mechanisms (such as smoking, too much shopping, infidelity, over-eating, excessive drinking or reckless behavior) eventually have negative effects upon our lives; they eventually fail as coping mechanisms. On the other hand, positive coping mechanisms (such as exercising, talk therapy, enjoying your pet or family, reading, taking personal time or cooking) may fail at times to help us cope, but not by damaging our lives.

Employing positive coping mechanisms, instead of negative coping mechanisms, is a personal choice and we can work on that here.

Comments Off on Positive Coping Mechanisms!

Improved Understanding!

Although many will never admit it to themselves – especially men – there’s a real biological need to understand ourselves more fully and to be more fully understood by others; this is a skill that we can work on here.

Comments Off on Improved Understanding!

Positive Aspects!

We know, due to research, that happiness and life satisfaction are much higher in those who direct their primary attention to the positive aspects of life.

Comments Off on Positive Aspects!

Blind Leading the Blind

Many health and fitness specialists (including those in the field of medicine) who are hired and paid to push their clients to expand, to grow, to improve and to thrive are simply not capable; they’re hired and paid to perform services they cannot do for themselves.

 

Comments Off on Blind Leading the Blind

Finished Reading: On Being a Therapist

Book Description:

For more than twenty-five years, On Being a Therapist has inspired generations of mental health professionals to explore the most private and sacred aspects of their work helping others. In this thoroughly revised and updated fourth edition, Jeffrey Kottler explores many of the challenges that therapists face in their practices today, including pressures from increased technology, economic realities, and advances in theory and technique. He also explores the stress factors that are brought on from managed care bureaucracy, conflicts at work, and clients’ own anxiety and depression. This new edition puts the spotlight on the therapist’s role and responsibility to promote issues of diversity, social justice, human rights, and systemic changes within the community and the world at large.

http://www.amazon.com/On-Being-Therapist-Jeffrey-Kottler/dp/0470565470/ref=sr_1_1?ie=UTF8&qid=1371934552&sr=8-1&keywords=on+being+a+therapist

Comments Off on Finished Reading: On Being a Therapist

What’s Success?

Money and success are not synonymous, there are plenty of unsuccessful people with money; rather success is more likely to be synonymous with a wise mind and a strong body.

Comments Off on What’s Success?

Swimmers: Water Proof iPod and Swimbud Earphones!

For those who would like to swim to music, here’s a product that might interest you; a waterproof iPod Shuffle with matching waterproof earphones.

This Bundle includes: (1) Genuine Apple iPod Shuffle, waterproofed by Underwater Audio (1) pair of extra-short cabled Waterproof headphones

Underwater Audio’s iPod shuffle will go with you from land to sea and everywhere in between. Designed for swimmers, water lovers, and runners in the rain, this sleek and lightweight music player has all the features of the latest 2 GB iPod Shuffle, with the added bonus of being waterproof! Underwater Audio uses a proprietary process that is unique to the industry to waterproof your iPod from the inside out, giving you a 100% watertight music player.

http://www.underwateraudio.com/

Comments Off on Swimmers: Water Proof iPod and Swimbud Earphones!

Each Workout Matters!

Our appetite is more controllable after a good workout; our stress is managed more effectively after a good workout; thinking is clearer and more lucid after a good workout; decision making and judgment are greatly improved after a good workout; we feel better about ourselves and our lives after a good workout; our focus and patience is improved after a good workout…

Each workout matters – don’t miss the opportunity to improve yourself!

Comments Off on Each Workout Matters!

Plato Got it Right!

“In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.”- Plato

Comments Off on Plato Got it Right!

Finished Reading: Spark!

Spark: The Revolutionary New Science of Exercise and the Brain

Book Description:

Release date: January 1, 2013

Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: aerobic exercise physically remodels our brains for peak performance.  In SPARK, John Ratey, MD embarks upon a fascinating journey through the mind-body connection, illustrating that exercise is truly our best defense against everything from depression to ADD to addiction to menopause to Alzheimer’s. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, that has put the local school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run.

http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514

 

Comments Off on Finished Reading: Spark!

Mental Exploration!

Mental exploration is a lifelong human necessity; regardless of age! Kids take to it naturally throughout their entire childhood while adults frequently fall into boring patterns and daily routines that eventually diminish this necessary characteristic; stagnation, depression and pessimism soon follow. In order to thrive and maintain good health, we must mentally explore new ideas and thoughts throughout our entire lives. The child building sand castles and digging holes on the beach, is in no way different than the adult hiking a new trail, after finishing a good book; that’s mental exploration!

Comments Off on Mental Exploration!

Self-Medicating through Exercise!

Resistance training, as well as aerobic training, have a dramatic effect on our overall daily mood. Chemical regulating systems, found within our brains, that are less then optimal in many of us, are easily regulated, without medication, simply by exercising.

Comments Off on Self-Medicating through Exercise!

Transplant outrage has a solution: More Organ Donors!

By JoNel Aleccia,  Senior Writer, NBC News

As soon as word spread that little Sarah Murnaghan needed a lung transplant, the offers started rolling in.

Not from the families of deceased donors who might save the life of the 10-year-old Pennsylvania girl with cystic fibrosis, but from concerned strangers who saw or heard the child’s plight in national news stories and wanted to do something — anything — they could.

“I was looking at her picture and that just touched my heart and I got tears,” said Daniel Barr, 60, an ex-Marine from Cecil, Ark., who offered to volunteer his own lung for Sarah. “I just wanted to jump up and say, ‘Here, take it!’”

Hundreds of people shared Barr’s sentiment, even though the girl’s family said that she wasn’t suitable for a living lung donation. What many may not have shared is Barr’s longtime designation as an organ donor — and not just for Sarah.

“I’ve been one just about forever,” said Barr, who lost his own daughter, Kelly Nichole, in 1991, and donated her heart and eyes. “I wish more people would. You could really cut the backlog of people waiting – and dying.”

Only about 45 percent of adults in the U.S. — nearly 109 million people — are organ donors, a figure that donation and transplant experts say seems tragically low when the public’s attention is riveted on the lack of organs for a child such as Sarah.

“We have millions of people that are concerned or outraged about this particular situation, yet 55 percent don’t sign up to donate,” said David Fleming, the president and chief executive of Donate Life America, a transplant advocacy agency that tracks U.S. donors.

The proportion of adults signed up as organ donors varies surprisingly widely across the U.S., from Montana, where 82 percent of people older than 18 are designated donors, to New York, where 20 percent are signed up. In Vermont, the figure is only 5 percent.

People typically sign up for organ donation when they acquire or renew driver’s licenses, and state motor vehicles departments keep track of the records. But it’s also possible to register online any time, driver’s license or no.

The biggest barrier to registering is procrastination — tempered with a little denial, said Sharon Ross, a spokeswoman for the San Diego affiliate of Donate Life.

“I think we, as a nation, as a whole, don’t think about death or want to think about death,” she said. “Many of our deaths are unexpected and sudden and we just don’t take the time to sign up.”

But when a situation like Sarah Murnaghan’s arises, it suddenly commands attention.

“It really puts a face on the need,” said Fleming. “I have a 10-year-old daughter. If my 10-year-old daughter needed an organ,  I would be doing anything in my power to save her life.”

More than 118,000 people are waiting for organs, including nearly 76,000 who actively need them now, according to OPTN. About 18 people die every day awaiting transplants.

“People sometimes believe that organ allocation is the primary issue, when in reality, the crisis is the lack of supply of organs for transplant,” Fleming said.

Indeed, the focus for two weeks has been on the complicated two-tier system that governs the way children and adults receive organs. Created by the Organ Procurement and Transplantation Network, or OPTN, it limits kids younger than 12 to organs from other children of similar age and size and gives teens and adults first chance at adult organs – even if the youngest kids are sicker.

Transplant experts say the 2005 rule replaced a first-come, first-served system and cut waiting list deaths by 40 percent.

But Sarah’s parents challenged the rule, saying it denied their child the chance to compete for an adult organ based on the severity of her illness instead of her age.

They launched a massive PR campaign that garnered headlines, political backing and, on Wednesday, a judge’s rule ordering Health and Human Services Secretary Kathleen Sebelius to direct OPTN to put the child on the adult list.

By Thursday, another child awaiting a lung transplant, 11-year-old Javier Acosta, had been bumped up by the court as well.

Surgeons and ethicists objected to the move, saying it undermined a system designed to be impervious to individual cases and that it allowed non-doctors to make medical decisions.

“The whole point of having rules is to avoid special pleading,” said Art Caplan, director of the division of medical ethics at NYU Langone Medical Center and a frequent NBC News contributor.

Making exceptions to the system also reinforces a common suspicion that celebrities, the wealthy and people with the right ties have an inside track on organ transplant, Fleming said. “If it continues on this path, it is setting a dangerous precedent.”

Donation advocates say there’s one certain way to avoid what Sebelius described as the “incredibly agonizing” situation of having to ration organs: Get people to donate.

“We certainly believe that if everyone were a registered donor, it could double the number of transplants each year,” said Fleming, noting it would boost last year’s 28,000 transplants to more than 56,000.

That wouldn’t erase the waiting list, but it would go a long way toward satisfying the need. Each person who agrees to donate organs can help as many as eight recipients, experts say.

No one knows for sure the size of the pool of potential donors, Fleming said. Organs are harvested from people who are brain dead, or in certain cases, whose hearts have stopped, but conditions from disease to the manner of death can render many potential transplants useless.

Less than 1 percent of the 2.5 million people who die each year in the U.S. may provide viable organs, experts say. That makes it even more crucial to encourage every possible registration, a task that has occupied transplant centers and donation advocate for decades.

They work hard to rebut common myths about organ donation designation, including this one: ER doctors won’t work as hard to revive potential donors in a crisis.

“We hear that all the time,” said Fleming. “I have friends who are registered donors who wink and say, ‘Will they really try to save me?’”

Minority groups including blacks, Hispanics and Asians are often reluctant to donate, primarily because of religious or cultural reservations, experts say. White people account for about two-thirds of all organ donations.

There are strong regional leanings as well. All across the rural West — Alaska, Washington, Oregon, Montana — organ donation designations are high, 74 percent or higher.

“There are some areas of the country that have a very strong sense of community and commitment to your neighbor,” Fleming said. “In some urban centers, you may not know your neighbor.”

OPTN executive members plan to meet Monday to consider the way pediatric lungs are allocated. The outcome may or may not help Sarah Murnaghan and other children like her, but organ experts say one thing will.

“The real message is this,” Fleming said. “If you feel discomfort or outrage for this young woman, the real response, the way to provide hope to people like Sarah is to become an organ donor.”

Comments Off on Transplant outrage has a solution: More Organ Donors!

The Meaning of Life?

In order to find motivation to live well, we need to seek meaning in our lives, yet we happen to live in a world that’s nearly devoid of any intrinsic meaning at all. If we want to live well then, we need to give ourselves a reason; we must assign value and importance to the people, things and actions in our lives that matter to us.

Give your life meaning! The meaning of life is indeed slippery… but it’s still defined by each of one us.

Comments Off on The Meaning of Life?

Finished Reading: The Naked Ape

Book Description

Release date: April 13, 1999
“A startling view of man, stripped of the façade we try so hard to hide behind.”  In view of man’s awesome creativity and resourcefulness, we may be inclined to regard him as descended from the angels, yet, in his brilliant study, Desmond Morris reminds us that man is relative to the apes–is in fact, the greatest primate of all.  With knowledge gleaned from primate ethnology, zoologist Morris examines sex, child-rearing, exploratory habits, fighting, feeding, and much more to establish our surprising bonds to the animal kingdom and add substance to the discussion that has provoked controversy and debate the world over. Natural History Magazine praised The Naked Ape as “stimulating . . . thought-provoking . . . [Morris] has introduced some novel and challenging ideas and speculations.” “He minces no words,” said Harper’s.  “He lets off nothing in our basic relation to the animal kingdom to which we belong. . . He is always specific, startling, but logical.”

 

http://www.amazon.com/Naked-Ape-Zoologists-Study-Animal/dp/0385334303/ref=sr_1_1?s=books&ie=UTF8&qid=1370837985&sr=1-1&keywords=naked+ape

Comments Off on Finished Reading: The Naked Ape

Are You Coachable?

In order to be coachable, we need to be secure enough to listen intently to guided instruction while simultaneously being secure enough to suppress our need to interject unneeded remarks and what little we think we already know.

Comments Off on Are You Coachable?

Simply Part of the Life Cycle!

Our goals, interests and ambitions are generally commiserate with our age and they change predictably over time. For instance, we begin life preoccupied with our own personal needs and remain so – albeit to a slightly lesser degree – for many years to come. Later in life, as we mature and gain wisdom, we turn our attention and concern to the next generation, and to those whom we share strong empathy with; many of our thoughts and actions are simply part of the life cycle and where we find ourselves within it.

 

Comments Off on Simply Part of the Life Cycle!

Finished Reading: The Gift of Therapy

Book Description

Release date: May 12, 2009

The culmination of master psychiatrist Dr. Irvin D. Yalom’s more than thirty-five years in clinical practice, The Gift of Therapy is a remarkable and essential guidebook that illustrates through real case studies how patients and therapists alike can get the most out of therapy. The bestselling author of Love’s Executioner shares his uniquely fresh approach and the valuable insights he has gained—presented as eighty-five personal and provocative “tips for beginner therapists,” including:

  • Let the patient matter to you
  • Acknowledge your errors
  • Create a new therapy for each patient
  • Do home visits
  • (Almost) never make decisions for the patient
  • Freud was not always wrong

A book aimed at enriching the therapeutic process for a new generation of patients and counselors, Yalom’s Gift of Therapy is an entertaining, informative, and insightful read for anyone with an interest in the subject.

http://www.amazon.com/Gift-Therapy-Generation-Therapists-Patients/dp/0061719617/ref=sr_1_1?s=books&ie=UTF8&qid=1370368913&sr=1-1&keywords=the+gift+of+therapy

Comments Off on Finished Reading: The Gift of Therapy

Anxiety is Avoidable!

Anxiety frequently has a primary cause, and because it has a primary cause, it can be controlled and even prevented in many cases.

1. If we know the cause, we can either remove it, or we can learn strategies in order to control or even prevent the anxiety in the first place.

2. If we don’t readily know the cause, the reason can still be uncovered with some work, and then met with the same approach as stated above.

Anxiety does not descend upon us from a mysterious source… it’s simply instigated by our thoughts.

In other words, our approach to something, or way of thinking about something or someone, causes the anxiety.

We can train our minds to do otherwise.

Comments Off on Anxiety is Avoidable!