I hope you had a wonderful Holiday weekend! The Bleeke-Miller's did with the beautiful summer weather and pool time, family dinners,church and small group,and the 500 (my husband Bruce grew up by the Speedway). We are now busy with our son Nathan graduating from Zionsville (will be going to Purdue to major in Math and Environmental Science), Brendan starting 9th grade football pratice, Annika finishing soccer, and Christina starting a summer internship. Bruce and I thank God for all His blessings of Him, each other, children, and work, and daily strive to keep all in balance with intention, direction, values and regular priority evaluation!
The next time you are in our office, check out our added excellent books! (Some insights from the 1st two are included under then Faith and Family section of my blog.)
"For Parents Only - getting inside the head of your kid", by Feldhahn & Rice
"Red-Hot Monogamy - making your marriage sizzle", by Farrel & Farrel
"Midlife Manual For Men", by Arterburn (my husband Bruce really liked it)
"The DASH Diet for Hypertension", by Moore, et al
The DASH Diet
This diet has been around for years, but does not get much press anymore. DASH stands for Dietary Approaches to Stop Hypertension. It was known as the Low Salt Diet when it first came out. But there is a lot more to this diet than counting refined sodium, and it is a great general health and diet plan for everyone.
We all seem to know that refined salt can increase blood pressure, and therefore many people don't use the salt shaker at the table anymore. However, more and more people are eating out and eating convenience and processed foods that have more refined salt AND more sugar and fat than simple foods. We can't really know how much salt is in the restaurant foods, but odds are that there is alot more than is healthy for us.
The DASH diet has been studied for many years and claims to lower blood pressure in 2 weeks. It is also great to lower cholesterol and help you lose weight. The meal plan is high in fiber and nutrients and has whole foods that will help keep you satisfied during the day. You also can find more information at the website: http://diashdiet.org.
To put the DASH diet into action, you need to calculate your calorie target, learn the number of food servings from each food group for your calorie target, and learn what counts as a serving.
Calorie Target
1. Maintain your weight - eat 12 x your weight in calories/day (for a person weighing 150 pounds, that would be 1800calories/day)
2. Loose one pund per week - eat 8 x your weight in calories/day (for a person weighing 150 pounds, than would be 1200 calories/day)
Servings per day from each food group
-Grains(G), Vegetables(V), Fruits(F), Dairy foods(D), Meats/Poultry/Fish(M), Nuts/seeds/legumes(N), Added fats/oils(fat), Sweets(S)
1000-1400 Calorie - 4(G), 3(V), 3(F), 1 1/2(D), 1(M), 1/4(N), 1/2(fat), 1/4(S)
1400-1800 Calorie - 6, 4, 4, 2, 1 1/2, 1/4, 1, 1/2
1800-2200 Calorie - 7, 4, 4, 2 1/2, 1 1/2, 1/2, 2, 1/2
2200-2600 Calorie - 6, 5, 5, 3, 2, 1/2, 3, 1
2600-3000 Calorie - 11, 6, 6, 3 1/2, 2 1/2, 1/2, 4, 2
Serving Sizes
Grains and grain products - 1 slice bread or 1/2 cup dry cereal or 1/2 cup cooked rice
Vegetables - 1 cup leafy veggie, or 1/2 cup cooked veggie
Fruits - 1 medium fruit, or 1/4 cup dried fruit,or 1/2 cup frozen or fresh or canned fruit
Low -fat dairy foods - 8 ounce milk, or 1 cup yogert, or 1 1/2 ounces cheese
Meats/poultry/fish - 3 ounces cooked meat/poultry/fish
Nuts/seeds/legumes (beans) - 1 1/2 ounces or 1/3 cup nuts, 2 tablespoons seeds, 1/2cup cooked legumes
Fats and oils - 1 teaspoon butter or margerine, 1 tablespoon low fat mayonnaise or regular salad dressing, 2 tablespoons light salad dressing
Sweets - 1 teaspoon sugar, 1 tablespoon maple syrup, 1 tablespoon jelly or jam, 1/2 cup Jello, 8 ounces sugared drink3 pieces hard candy, 1/2 cup sherbet, 1 popsicle, 1/2 cup low-fat frozen yogurt
Susan Harris, NP
& Dr. Lisa
Fitness Tips by Eric - will return next blog! Eric is in Thailand attending his brother's high school graduation ( Eric's parents are missionaries in Thailand).
General Tips/Info on Allergies:
Work to identify and avoid your allergens (like not having your window open at night if you have seasonal outdoor alleries).
Use saline irrigation with a nettipot or squirt bottle. This is what I use daily to irrigate my sinuses (made by Neil Med), and at any sign of increased congestion or infection I use it two or more times a day.
Antihistamines: -help with the sneezing, itching, runny nose (& can add sudafed to make the "D" to any of these - but use sudafed with careful caution if you have high blood pressure)
Usually nonsedating
-Clariten (Alavert) & Zyrtec - available over the counter
-Allegra - available generic - only by presciption
-Clarinex - by prescription
-XYZall - by prescription
Sedating
-benedryl (best used at night)
Decongestants
-Sudafed (see above)
-Mucinex
Rx Nosesprays
Cortisone-take several days and need to continue to see best effect
-Flonase - abailable generic
-Nasacort
-Nasonex
-Veramyst
-Omnaris
-Rhinocort
Antihistamine-quick acting, and can use as needed
-Astelin
-Astepro
OTC Nosespray
-types like Afrin you can only use for short periods of time (no more than 1 week)
Eyedrops
OTC - Naphcon A or generic brand (my husband Bruce's favorite)
RX - Patenol, Optivar
If signifcant symptoms despite medicines - see us to discuss possibility or allergy testing and immune therapy (weekly to every other week injections)
If recurrent infections - see us to consider a sinus CT scan
Family and Faith
Parenting Tip:
Why your child secretly hopes you will stand your ground (and the good things about being the "bad guy")
-teens and children see you taking charge as a form of love and security (and if you do not, they will lose respect for you)
-even good kids need watchful attention and discipline (we must be involved with our children's lives and not be oblivious)
-kids appreciate rules more when they understand the reasons behind them (or else they can feel we are trying to control them for no reason)
How to stand your ground
-understand and be purposeful in taking charge/authority in ways that build our kids up and nuture responibility (make a plan ahead of time rather than putting our fires)
-establish clear rules and help kids "own" them - teach wrong vs wise (not wrong vs right)
-forget one size fits all - each child is different and learn who they are
-expect emotionalism and testing - REMAIN CALM!
-be their watchdogs and don't get drawn into debates (such as, "You don't trust me"...) - remember you are the adult
Adapted from "For Parents Only", by Feldhahn
Marriage Tip:
Schedule sex with your spouse AT LEAST one night or time per week!
This will develop a high sexual comfort level since you know you will have sex at least once a week.
-scheduling sex eliminates "The Ask" (and potential rejection from the spouse with the higher desire)
-scheduling sex increases desire (it engages the brain because it is the largest sex organ in the human body)
-scheduling sex increases anticipation (can anticipate and prepare for your marital recreation!)
-scheduling sex allows for prime time planning (put it in the best time for each of you)
-scheduling sex helps couples prepare physically (hot bath or shower or freshly shaved body)
-scheduling sex builds trust and intimacy in a marriage (if we commit to this, we must honor our word and agreement)
Spontaneous sex can have its place in life, but scheduling sex always has its place on our calendar!
Adapted from "Red-Hot Monogamy" by Farrel
Next blog - traits of a red-hot lover!
With my prayers for all our marriages and families,
Dr. Lisa
Tuesday, May 26, 2009
Saturday, May 16, 2009
Eric's Beginning Routine, Risks of Weight Gain, Faith and Family
Welcome! I hope you all have been enjoying the Spring and all God's beautiful handiwork! I am happy to lead off with my trainer Eric's Fitness Tips to work to motivate us all, and our new and very experienced Nurse Practitioner Susan Harris writing about the risks of weight gain. In future blogs I hope to add articles from chiropractor Dr. Ed Zimmer, Custom Med Apothecary pharmacist Jeff Jackson, and family counseling specialists. We want to educate and motivate!
Eric's Fitness Tips: Beginning an Exercise Routine
By Eric Walden
In the beginning of any exercise routine the thoughts KISS comes to mind. Keep It Simple Silly. The routine does not have to be this big elaborate ordeal. It doesn't even have to be very long. When starting a routine with a new client, I take them through a basic format. It is a full body workout. It hits every major muscle group this helps me have a better understanding of what my client can and can't do - what their weakness are and what they like and don't like. The format is biggest muscle groups to smallest, with core at the end. I typically will do 2 sets of 12 repetitions. The workout is as follows:
Leg Press 2x12
Chest Press 2x12
Seated Row 2x12
Leg Extension 2x12
Leg Curl 2x12
Shoulder Press 2x12
Bicep Curl 2x12
Triceps Extension 2x12
Low Back Extension 2x12
Crunches 2x12
This is my basic starting routine, with starting weights for each set depending upon your individual starting strength. As I said before, the routine is simple and gives me an idea of what my client can and can't do. All the gyms have these machines too. You can do all but 2 of the exercise at home as well. The leg extensions and leg curl are the two that can't be done at home without bands or a machine. The leg press can be converted into a squat or a chair stand at home. Using bands or even light hand weights will help you accomplish your goals.
This routine should only take about 20 minutes to complete. I suggest doing 3-5 minutes of a warm up on a bike or walking at a moderate pace. This will help the blood start flowing and warm your body up for exercise. When you are done with the routine, do a cool down as well. This should be 3-5 minutes of slow paced biking or walking. Finish up by doing some basic stretches. Most gyms have posters with some basic stretches. I'll cover stretching more in detail in another article.
I hope this helps get you started with your exercise routine! If you have questions please feel free to contact me. My email is eric_walden@waldospersonaltraining.com
Explanation of Lifts
Select a weight that can be completed 12 or more times
Use slow steady movements to move through the range of motion (ROM)
Breathe out on exertion and inhale during recovery (in through nose, out through mouth)
Leg Press- Place feet shoulder width apart. Start with knees bent to 90 degrees, straighten legs, but do not lock out, return to start
At Home- Squat- place feet shoulder width apart and squat down to 90 degrees. Chair Stand- stand in front of a chair with feet shoulder width apart. Sit down slowly, stand up without using your hands.
Chest Press- Sit with handles on your nipple line- Start with elbows bent at 90 degrees, keep elbows slightly lower than your hands, extend arms straight but do not lock out elbows, return to start
At Home- Push is the easiest substitute- modify by putting your knees on the ground or by placing your hands on a wall- bend elbows to 90 degrees
Seated Row- Sit up right, keeping back straight at all times. Pull handles towards your body squeezing your shoulder blades as you do so, return to start
At Home- Using a band- wrap band around a door knob and close door securely, with palms down pull hands towards body
Leg Extension- Start with pad just above the tongue of your shoes, extend legs straight, return to start
At Home- Stationary Lunge- in a staggered stance bend at knees, knees should be at 90 degrees in the front and in the back
Leg Curl- Start with pad just above shoe line, curl heals to your butt, return to start
At Home- tie band to a secure place low to the ground and tie band to your ankle, while standing curl your heel to your butt
Shoulder Press- Start with handles at ears, extend arms up making sure to not lock out your elbows, return to start
At Home- Standing or sitting- use a band or hand weights start at ears and extend arms up
Bicep Curls- keep elbows tight to your body; curl hands up towards chest, keeping elbows stationary, return to start
At Home- using bands or hand weights- follow regular instructions
Triceps Extension- keep elbows tight to you body; press hands down towards your waist, keeping your elbows stationary, return to start
At Home- Secure a band to top of a door jam, close the door securely- keeping elbows tight to your body extend your arms down
Low Back Extension- This can be done a variety of ways. I would suggest a machine first. Place pad across your shoulder blades, press back stopping your body just at parallel, and slowly return to start
At Home- Lying on the ground elevate your torso off the ground without using your hands, return to floor and repeat
Crunches- lay flat on your back with knees bent and feet flat on the floor, cross arms over chest, raise shoulder blades off of the ground as far as possible, contracting your abdominals in (ie. Suck your belly button in)
Risks of Gaining Weight as You Get Older
Is it OK to put on a little weight every 5-10 years? That weight just seems to creep up sometimes, doesn’t it? Extra weight can ultimately cause new medical problems as you get older. Here are some reasons why and what you can do to help keep yourself healthy, strong, and active for a long time.
While people tend to gain weight as they get older, the total pounds gained is not as much a concern as the composition of the body. An older adult has more fat tissue than lean muscle compared to a younger adult. The extra fat can act as an active organ in the body, secreting hormones that influence appetite control, energy balance, and insulin levels. It can also release inflammatory substances that can lead to the metabolic syndrome, diabetes, and atherosclerosis(plaque build-up in the arteries).
As the new fat infiltrates muscle and collects around the belly the body’s metabolic rate (or basic energy usage) will decrease, strength will be reduced, and risk for diabetes will increase. As you slow down, feel fatigued, and gain weight the body will lose muscle strength from lack of use. Bones can lose strength from less exercise and activity. Your total weight on the scale may stay the same but you might find your measurements have changed. Your belt might be too tight! Waist measurements have been found to be a risk factor for developing complications of obesity. Men should have a “true” waist circumference (the widest part) of <40>
General Tip:
-Loreal without sulfate and conditioner is great for dandruff, and itchy/flaky scalp, per my patient Joyce (she tried my recommendation of Neutragena Tgel which helped, but has had great success with this Loreal product)
Faith and Family
My minister, Aaron Brockett, has just started a sermon series entitled, "Families Under the Influence". Last week he asked and discussed biblical based answers to the question, "What is influencing and affecting our family?". Aaron also discussed Psalm 127:1, "Unless the Lord builds the house, its builders labor in vain". This Sunday May 17, he discussed why your family is your very most important organization (which means a cooridinated group of people) - as opposed to excessive focus upon your workplace. You must build your family organization upon firm ground/rock foundation with purposeful action and intention. This foundation must start with the core values and teaching of God and Jesus. When you have built your family on a strong foundation and when the storms come (as they will), your family can withstand them and rebuild again upon that strong foundation! It is never too late to start laying a solid foundation!
You can access his sermons for free (on a link to itunes) on our church website, http://www.tpcc.org/ (Traders Pont Christian Church). "Grace for There" (discussing marriage infidelity) and the series "Character Assassins" and others share great bible based life and faith building lessons.
Parenting Tip
We as parents need to make sure the 4 P's generally agree and on the same page - Parents, Pastor, Principal, and Police. Healthy kids are wondering what their parents are up to, because they parent as a team with love and healthy value driven limits, boundaries, and expectations. We do not want the unhealthy situation of being parents wondering what our kids are up to. I encourage you to meet today or next week to discuss with your spouse or if applicable former spouse to discuss how your parenting and children are doing. My former husband Jim, my husband Bruce, and I are doing this with the help at first of a very insightful and excellent experienced Christian counselor Jim Craig, PhD, LMFT at our church (and he just taught us about the 4 P's, and my comment above about healthy vs unhealthy). We are formulating together a list of values and expectations consistent at both homes. Then we hope to meet monthly for a few minutes communicating about our children and schedules right after church on a continuing basis. This will enable us to co-parent even better with God's help and direction to powerfully influence and affect our family. We want our children to wonder what we are up to!
Jim Craig, PhD, LMFT - 471-0500, or 769-5557
Marriage Tip:
Please work in a weekly active date with your spouse (at least start with a monthly one and work into a weekly one by putting each other the priority, right behind God and before our children). When was the last time you and your spouse:
-Flew a kite
-Ballroom danced
-Danced under the stars
-Took a walk in your neighborhood
-Hiked a trail
-Canoed or kayaked
-Boated, water-skied, or sailed
-Bicycled
-Walked the beach
-Walked around a lake
-Skated, snowboarded, or snow-skied
-Snowmobiled
-Motorcycled or off-roaded in a four-wheel-drive
-Rode a horse
-Rode in a carriage, sleigh, or on a hayride
-Snow-sledded or tobogganed
-Inner-tubed down a river or in the snow down a hill
-Ran or jogged
-Worked out at a gym at the same time
-Lifted weights while you spotted each other
-Jumped on a trampoline
-Jumped out of an airplane
-Took an aerobics class together
-Took a Pilates or stretch or yoga class together
-Took a hula class together
-Snorkeled or scuba dived
-Windsurfed (or surfed or boogie boarded)
-Rock climbed
-Jumped rope
-Played hopscotch or sidewalk chalk
-Twirled a baton or spun a hula hoop around your hips
-Played basketball, touch football, soccer, tennis, kickball, golf, or tennis
-Did a cartwheel or stood on your head
When you are physically active you build teamwork and your body produces more endorphins. These endorphins can tremendously impact our emotional wellness and happiness and sex lives. This spring or summer try to plan an active get-a-way weekend or longer vacation, and today plan an active date with your spouse!
Adapted from "Red Hot Monogamy, Making Your Marriage Sizzle", by Bill and Pam Farrel
With my hugs and prayers,
Dr. Lisa
Eric's Fitness Tips: Beginning an Exercise Routine
By Eric Walden
In the beginning of any exercise routine the thoughts KISS comes to mind. Keep It Simple Silly. The routine does not have to be this big elaborate ordeal. It doesn't even have to be very long. When starting a routine with a new client, I take them through a basic format. It is a full body workout. It hits every major muscle group this helps me have a better understanding of what my client can and can't do - what their weakness are and what they like and don't like. The format is biggest muscle groups to smallest, with core at the end. I typically will do 2 sets of 12 repetitions. The workout is as follows:
Leg Press 2x12
Chest Press 2x12
Seated Row 2x12
Leg Extension 2x12
Leg Curl 2x12
Shoulder Press 2x12
Bicep Curl 2x12
Triceps Extension 2x12
Low Back Extension 2x12
Crunches 2x12
This is my basic starting routine, with starting weights for each set depending upon your individual starting strength. As I said before, the routine is simple and gives me an idea of what my client can and can't do. All the gyms have these machines too. You can do all but 2 of the exercise at home as well. The leg extensions and leg curl are the two that can't be done at home without bands or a machine. The leg press can be converted into a squat or a chair stand at home. Using bands or even light hand weights will help you accomplish your goals.
This routine should only take about 20 minutes to complete. I suggest doing 3-5 minutes of a warm up on a bike or walking at a moderate pace. This will help the blood start flowing and warm your body up for exercise. When you are done with the routine, do a cool down as well. This should be 3-5 minutes of slow paced biking or walking. Finish up by doing some basic stretches. Most gyms have posters with some basic stretches. I'll cover stretching more in detail in another article.
I hope this helps get you started with your exercise routine! If you have questions please feel free to contact me. My email is eric_walden@waldospersonaltraining.com
Explanation of Lifts
Select a weight that can be completed 12 or more times
Use slow steady movements to move through the range of motion (ROM)
Breathe out on exertion and inhale during recovery (in through nose, out through mouth)
Leg Press- Place feet shoulder width apart. Start with knees bent to 90 degrees, straighten legs, but do not lock out, return to start
At Home- Squat- place feet shoulder width apart and squat down to 90 degrees. Chair Stand- stand in front of a chair with feet shoulder width apart. Sit down slowly, stand up without using your hands.
Chest Press- Sit with handles on your nipple line- Start with elbows bent at 90 degrees, keep elbows slightly lower than your hands, extend arms straight but do not lock out elbows, return to start
At Home- Push is the easiest substitute- modify by putting your knees on the ground or by placing your hands on a wall- bend elbows to 90 degrees
Seated Row- Sit up right, keeping back straight at all times. Pull handles towards your body squeezing your shoulder blades as you do so, return to start
At Home- Using a band- wrap band around a door knob and close door securely, with palms down pull hands towards body
Leg Extension- Start with pad just above the tongue of your shoes, extend legs straight, return to start
At Home- Stationary Lunge- in a staggered stance bend at knees, knees should be at 90 degrees in the front and in the back
Leg Curl- Start with pad just above shoe line, curl heals to your butt, return to start
At Home- tie band to a secure place low to the ground and tie band to your ankle, while standing curl your heel to your butt
Shoulder Press- Start with handles at ears, extend arms up making sure to not lock out your elbows, return to start
At Home- Standing or sitting- use a band or hand weights start at ears and extend arms up
Bicep Curls- keep elbows tight to your body; curl hands up towards chest, keeping elbows stationary, return to start
At Home- using bands or hand weights- follow regular instructions
Triceps Extension- keep elbows tight to you body; press hands down towards your waist, keeping your elbows stationary, return to start
At Home- Secure a band to top of a door jam, close the door securely- keeping elbows tight to your body extend your arms down
Low Back Extension- This can be done a variety of ways. I would suggest a machine first. Place pad across your shoulder blades, press back stopping your body just at parallel, and slowly return to start
At Home- Lying on the ground elevate your torso off the ground without using your hands, return to floor and repeat
Crunches- lay flat on your back with knees bent and feet flat on the floor, cross arms over chest, raise shoulder blades off of the ground as far as possible, contracting your abdominals in (ie. Suck your belly button in)
Risks of Gaining Weight as You Get Older
Is it OK to put on a little weight every 5-10 years? That weight just seems to creep up sometimes, doesn’t it? Extra weight can ultimately cause new medical problems as you get older. Here are some reasons why and what you can do to help keep yourself healthy, strong, and active for a long time.
While people tend to gain weight as they get older, the total pounds gained is not as much a concern as the composition of the body. An older adult has more fat tissue than lean muscle compared to a younger adult. The extra fat can act as an active organ in the body, secreting hormones that influence appetite control, energy balance, and insulin levels. It can also release inflammatory substances that can lead to the metabolic syndrome, diabetes, and atherosclerosis(plaque build-up in the arteries).
As the new fat infiltrates muscle and collects around the belly the body’s metabolic rate (or basic energy usage) will decrease, strength will be reduced, and risk for diabetes will increase. As you slow down, feel fatigued, and gain weight the body will lose muscle strength from lack of use. Bones can lose strength from less exercise and activity. Your total weight on the scale may stay the same but you might find your measurements have changed. Your belt might be too tight! Waist measurements have been found to be a risk factor for developing complications of obesity. Men should have a “true” waist circumference (the widest part) of <40>
General Tip:
-Loreal without sulfate and conditioner is great for dandruff, and itchy/flaky scalp, per my patient Joyce (she tried my recommendation of Neutragena Tgel which helped, but has had great success with this Loreal product)
Faith and Family
My minister, Aaron Brockett, has just started a sermon series entitled, "Families Under the Influence". Last week he asked and discussed biblical based answers to the question, "What is influencing and affecting our family?". Aaron also discussed Psalm 127:1, "Unless the Lord builds the house, its builders labor in vain". This Sunday May 17, he discussed why your family is your very most important organization (which means a cooridinated group of people) - as opposed to excessive focus upon your workplace. You must build your family organization upon firm ground/rock foundation with purposeful action and intention. This foundation must start with the core values and teaching of God and Jesus. When you have built your family on a strong foundation and when the storms come (as they will), your family can withstand them and rebuild again upon that strong foundation! It is never too late to start laying a solid foundation!
You can access his sermons for free (on a link to itunes) on our church website, http://www.tpcc.org/ (Traders Pont Christian Church). "Grace for There" (discussing marriage infidelity) and the series "Character Assassins" and others share great bible based life and faith building lessons.
Parenting Tip
We as parents need to make sure the 4 P's generally agree and on the same page - Parents, Pastor, Principal, and Police. Healthy kids are wondering what their parents are up to, because they parent as a team with love and healthy value driven limits, boundaries, and expectations. We do not want the unhealthy situation of being parents wondering what our kids are up to. I encourage you to meet today or next week to discuss with your spouse or if applicable former spouse to discuss how your parenting and children are doing. My former husband Jim, my husband Bruce, and I are doing this with the help at first of a very insightful and excellent experienced Christian counselor Jim Craig, PhD, LMFT at our church (and he just taught us about the 4 P's, and my comment above about healthy vs unhealthy). We are formulating together a list of values and expectations consistent at both homes. Then we hope to meet monthly for a few minutes communicating about our children and schedules right after church on a continuing basis. This will enable us to co-parent even better with God's help and direction to powerfully influence and affect our family. We want our children to wonder what we are up to!
Jim Craig, PhD, LMFT - 471-0500, or 769-5557
Marriage Tip:
Please work in a weekly active date with your spouse (at least start with a monthly one and work into a weekly one by putting each other the priority, right behind God and before our children). When was the last time you and your spouse:
-Flew a kite
-Ballroom danced
-Danced under the stars
-Took a walk in your neighborhood
-Hiked a trail
-Canoed or kayaked
-Boated, water-skied, or sailed
-Bicycled
-Walked the beach
-Walked around a lake
-Skated, snowboarded, or snow-skied
-Snowmobiled
-Motorcycled or off-roaded in a four-wheel-drive
-Rode a horse
-Rode in a carriage, sleigh, or on a hayride
-Snow-sledded or tobogganed
-Inner-tubed down a river or in the snow down a hill
-Ran or jogged
-Worked out at a gym at the same time
-Lifted weights while you spotted each other
-Jumped on a trampoline
-Jumped out of an airplane
-Took an aerobics class together
-Took a Pilates or stretch or yoga class together
-Took a hula class together
-Snorkeled or scuba dived
-Windsurfed (or surfed or boogie boarded)
-Rock climbed
-Jumped rope
-Played hopscotch or sidewalk chalk
-Twirled a baton or spun a hula hoop around your hips
-Played basketball, touch football, soccer, tennis, kickball, golf, or tennis
-Did a cartwheel or stood on your head
When you are physically active you build teamwork and your body produces more endorphins. These endorphins can tremendously impact our emotional wellness and happiness and sex lives. This spring or summer try to plan an active get-a-way weekend or longer vacation, and today plan an active date with your spouse!
Adapted from "Red Hot Monogamy, Making Your Marriage Sizzle", by Bill and Pam Farrel
With my hugs and prayers,
Dr. Lisa
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