CHOOSE HEALTH…NOT ILLNESS

Spring Cleaning: Time to Throw Out the Excuses  
Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does. When the warm breezes start blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits.

Because it seems natural to clean out the old during this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy. Excuses pile up just like the clutter that we accumulate in our houses, but it’s time to come clean.

What is your excuse for not choosing health?

I don’t have the time to exercise: This is likely one of the most common excuses. You are busy. You have to work all day (or all night), you have to get the kids to school, you have to cook dinner, go to the grocery store, mow the lawn, change the oil in the car, care for your aging parents—there is simply no time for exercise.

Really?  

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If you don’t make time for exercise, you will have to make time for illness.

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 Consider this. If you do not exercise, you will almost certainly begin experiencing the illness and disease that comes from an inactive lifestyle. When you begin experiencing symptoms, you will have to make an appointment with the doctor, drive to your appointment, wait to be seen, schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy. And with chronic illness, this scenario will be played out month after month after month. And it takes a lot of time.

Will you find the time in your busy life to see to your medical issues?  

Yes, of course you will. You will make sure that you adjust your schedule and your life to accommodate your illness. So why not adjust your schedule now to accommodate the prevention of illness through exercise? You do have the time; you just have to decide to use it.

The truth is that if you do not make the time for exercise, you will have to make time for illness. And exercise takes a lot less time out of your life than disease.

I don’t like to exercise: Again, a pretty common excuse. But it won’t let you off the hook. Lots of people do not like to exercise, but they make themselves do it anyway. Do you like feeling tired? Do you like being overweight? Do you like having to undergo medical tests? Without exercise, you will feel tired, be overweight and become sick, so it comes down to choosing your ‘dislike.’  

I don’t have the energy to exercise: If you are unfit, you likely have low energy. And when you don’t have much energy, the last thing you can imagine is exercising. But until you become more active, you will not have the energy you so long for. As you begin exercising, you will start having more energy. You won’t start feeling better until you start moving.

It’s just not the right time for me to start working out. “I’ll start working out when…

• I get some decent exercise clothes

• Summer vacation starts

• The kids go back to school

• I get my house organized

• Work lets up

• I have more time

• Life calms down

• The kids get older

• The weather warms up a little

• The weather cools down a little

• Someday…just not today

It will never be the perfect time to start a fitness routine.

You just have to start.

Surrender your excuses

Decide to stop hiding behind your excuses. Make a clean sweep and toss those excuses out. Everybody has excuses for not exercising. The fit and healthy people around you choose to give up the excuses and just do it. That doesn’t mean it is easy for them. It just means that they love feeling energetic, strong, healthy, and empowered enough to push in and get it done.  

You can be that way too.

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WHY WON’T PEOPLE EXERCISE

Sunday Jan 25, 2016

I wake up every morning early to have coffee, read articles on fitness, post on Facebook or my website, get ready for my day at the office and get to the gym.  I have been doing this for nearly 30 years.  It’s a habit!  I never give it a second thought…its just what I do.  For me, nothing is more important than my health…so, this comes easy for me.  Also, as a middle aged women with no known health issues…a healthy weight, blood pressure, resting heart rate, and plenty of energy…I,  100% believe this is achieved from a healthy diet, exercise and a good night’s rest. 

It’s mind boggling that people will not take better care of themselves…

I do realize just because doing what is necessary to keep me off blood pressure medicine and any other kind of medication is easy for me…others struggle with exercise, eating healthier and just being active in general.

As a trainer, I hear all kinds of reasons why people don’t exercise.  Also, an article in psychology today listed several reason why people won’t get moving.  Take a look at the list.

I hate sweating.

I hate being too hot.

I hate being too cold.

I hate being out of breath.

I hate when my hair gets messed up.

I hate sore muscles.

I hate blisters and calluses.

I hate getting wet in the rain.

I hate getting out of bed when it’s dark and cold.

I hate going out at night when it’s dark and cold.

I hate getting dirty.

I hate working out in front of people at the gym.

REALLY?  THESE REASONS TRUMP… Taking meds for high blood pressure and colesterol, poor muscle tone, loss of strength, flexibility and mobility, feeling tired all the time and so many spin offs from these problems.  The way I see it, people are choosing to feel bad, move poorly and take meds because they don’t want to sweat or get up a little earlier?  I could go on about insurance and healthcare costs…but what’s the point, if a lot of people are choosing poor health over better health because they might sweat, ache or be uncomfortable for a little bit.

When I see things like the above list it just really unsettles me.  I see at my gym most mornings about 6am maybe 15-20 people come thru…yes, it’s pretty much the same people every morning…kudos to these people!  There are probably 10 other fitness facilities in the surrounding area.  If they all have 20 people at 6 am that equal 200 people getting their fit on before work.  We probably have 170,000 people living in Jackson, Ms alone…and only 200 show up for a morning workout?  Even if 1,700 people should up thru out the day and after work…that is only 1 percent of the Jackson population!  If that doesn’t show how epidemic lack of exercise is right here where I live…I do not know what will drive it home.

Again, these are my thoughts and estimates from what I see, hear and read.  Nothing will change…until we change.

I have said time and time again…it is each individual’s responsibility to take care of your body.  Each of us has to move more, exercise more, eat healthier and get good rest.  This is the prescription for a long healthy life… You may not like it, it may be uncomfortable and it may not fit into your day easily.  We all have a choice.  Choose the healthier way or keep feeling tired, keep taking meds, keep taking pills to help you sleep.

Everyone have a great day and make that change today!

MOVEMENT MATTERS,

STEVEY


HOW BOUT A WORKOUT

Tue 2/10/15
Thought I would post a workout today. I spend a lot of time on Foundation Training, but doing a workout is still necessary. If you apply FT principals to your workouts…you will have better form and be able to train the muscles while they are in a more proper position.
Remember, in this style workout…change it to fit your needs. Everything is adjustable…just get it done.
Have a great day!

Workout 2:
Warm up: Jog in place-20 sec
Standing mt climbs-20 sec
Arm swing w/ thumb up/thumb down-20 sec
Wide BW squat-20 sec
Push up-20 sec
Stick up-20 sec
Rest 20 sec…Repeat 2x

Superset1: Total Body Extension-30 sec
BW squat into a front kick-30 sec
Rest 1 min…Repeat 2x

Superset 2: DB row-30 sec
DB row-30 sec (other arm)
Inchworm 30 sec
Rest 1 min… Repeat 2x

Superset 3: Alternating Reverse Lunge-30 sec
Cross body Mt. Climb-30 sec
Rest 1min…Repeat 2x

Finisher: Wood Chop-6 reps( all to one leg)
Elbow to Knee-6 to each side
Wood Chop 6reps(all to other leg)
Burpees -6 rep
Do the above. Finisher as many times as possible in 3 min.

RESPONSIBILITY!

MONDAY 2/9/15
As I sit here thinking about what to write about…I feel a little stumped. I could just skip writing anything until something comes to me? Then I start thinking why do I have this need to talk to the people about their health and well being? As a fitness professional it is my responsibility to teach fitness and health. It’s my responsibility to help motivate people to get started, and to keep going. It’s my responsibility to give people hope…
An individual does not have to stay overweight. An individual does not have to stay in pain. An individual does not have to keep repeating the poor lifestyle choices they keep making. Individuals have to change if they want to change!
This is what’s missing in so many genre’s…individuals taking “responsibility” for their own health and well being. I say this with a very sincere heart. Anyone can change and be responsible. Anyone can get educated on health and fitness on the Internet. Anyone should be able to look in the mirror and say, I better get busy doing some things different. If an individual can just get started there is always hope!
Taking responsibility for your body, the way you move it (or lack of moving), the way you feed it, the way you hydrate it, the way you rest it, the way you clean it or anything else is all on you! You are in charge of that body and your health. As for me the trainer or any other trainer, we are here to guide you, help you be accountable, be part of your team working together.
As I close, I do not feel so stumped. I will get out there and get my workout in, eat well, put in a good day at the office, and help whomever crosses my path…this is my responsibility.

FOUNDATION TRAINING PAYS DIVIDENDS

Friday 11/14/14:
POSTURE speaks volumes. Everyone knows how you carry yourself when you walk into a room or a stage speaks volumes. If you want people to listen to you… Stand tall, be positive, carry yourself with confidence. People with good posture tend to be confident anyway. People who stand tall with an open chest and eyes looking straight ahead are just waiting to answer a question, solve a problem, or offer advice.
Face it, in this day and age most of us sit at a computer a lot, or sit behind the wheel of a car a lot. We all stare at our cell phone no telling how many times a day. These activities coupled with gravity are crippling so many people. We have to pay attention to what we are doing and how we are doing it. I was in the same boat with everyone else. I did not realize how my everyday life was contributing to my back pain issues. I have always been very active, keep my weight under control, and pay attention to my body. I just always had a back ache. I just accepted it as being active and aging. I just thought, I would rather have a back ache from being active than sedentary!
Enter FOUNDATION TRAINING! What I have learned from FT has changed everything. First, my back does not hurt anymore. Second, health and fitness is so much more than jogging and lifting weights. True health and fitness starts with knowing your body. Knowing your posture, knowing how you sit, stand, walk, just move in general. Knowing your habits…
It does you absolutely no good to exercise with poor posture and poor movement patterns! Granted, it is still exercise… You may have gotten your heart rate up, but you are accentuating your weaknesses and imbalances. This will catch up with you.
Take the time to learn FOUNDATIONS TRAINING! You will learn about your individual posture and movement. You will be able to apply FT to your daily life at your desk. You will improve your jog, your workout, your performance in competitions. Back pain can/will just about go away. You will feel better. Your confidence will return.
FOUNDATION TRAININGS is medicine. Take a dose a day and you will reap the benefits.
Contact me for a session to evaluate what you are doing now. After all, if you do not know what you are doing you can not make adjustments.
Gift certificates are available for the holidays.

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Start moving better…it pays dividends!

FOUNDATION TRAINING IS THE WHOLE PACKAGE

We’d 10/30/14:
FOUNDATION TRAINING is an incredible method of treatment for posterior chaining training, stretching routine, back pain management, balance work, posture work and more! Notice I said, “treatment”. FOUNDATION TRAINING is medicine, therapy and exercise all rolled into one. FOUNDATION TRAINING will treat the weak link which is most likely the cause of your pain. FOUNDATION TRAINING will find and treat the weak link in your body that is hindering your athletic performance. FOUNDATION TRAINING offers the whole package!!!
Who should use FOUNDATION TRAINING? EVERYONE!
High school athletes should be taught FOUNDATION TRAINING. This is where a lot of muscular problems begin. Poor form, poor movement patterns, not enough preparation for the body before a young athlete who is still grow crashes into another young athlete.
Those of us who go to our 8-5 job everyday. How did I know sitting at my desk was making my back problems worse. Listen to me people… Get up from that desk and move around! This is your body and your health. Stand up and take a big decompression breath…it’s awesome!
Seniors need FOUNDATION TRAINING! The muscles mass in seniors has greatly diminished thru the years…practice FOUNDATION TRAINING…it will strengthen the muscles in the back of the body to help you stand up straight. Who wants to live their senior years bent over and to stiff to enjoy life?
FOUNDATION TRAINING works, it’s inexpensive and it will help you move so much better… We all want to feel good in our body.
Give the gift of FOUNDATION TRAINING to someone for Christmas. Contact me for a gift certificate. You can click on the FT tab on my site to order a DVD.
Everyone have a great day!

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HEALTHY LIFESTYLE…WHAT IS IT AND HOW DO YOU DO IT?

Monday 9/28/14:
What does living a “healthy lifestyle” actually mean? For me, it means doing a lot of things on a daily basis. It’s more than just eating healthier diets or loosing some weight or starting an exercise program. It’ a way of life…
Of course, diet and exercise are at the top of the list. These two things are an absolute must do on a daily basis.
What about other things like getting plenty of rest for example. The body needs 7-8 hours of sleep every night to rest, repair and re-energize. What about quiet time. I take at least one hour every morning to think, read, or write. This is actually my favorite time of day to get my thoughts in order. What about taking better care of your body with a massage one or 2 times a month? Massage is an other way to physically take care of the body. Massage helps loosen tight muscles, increase blood flow, energizes and relaxes the body. Massage is therapeutic and healing. Massage helps with tightness, soreness, injury and tissue repair.
I believe this is where people fail when trying to implement a “healthy lifestyle” plan. Most just focus on loosing weight. A lot actually do loose some weight, but they usually do not keep it off. Why? In my opinion their only goal is to get some weight off. Their goals are short term! Health is for life. Changes are for life. “Healthy Lifestyle” is a way of life…for life! This is where people go wrong! Implementing a healthier way of life is takes commitment, accountability, support, dedication, and a desire to want to be a better you!
A desire to be a better you…is this enough motivation? It should be, but frankly people just give up to easily. We have a new year upon us…just 3 more months until 2015. People love to start over in January…even I do. I usually choose something to add to my fitness arsenal. Hopefully, this article will get you thinking now about the whole package of living a healthy lifestyle. It’s more than just loosing weight.