Eric's new Snap Fitness Gym in Fishers, Alzheimer's Prevention, Fast Listening for Kids (and us!), Kindness

Beautiful Fall! A terrific time to work on getting in your best shape. This is Eric and me at his great new 24 hour gym, just before a good training workout with him! I so appreciate his expert training and fitness knowledge and skills. This blog he will give you information on his new gym and his fitness article, and I am writing about Alzheimer's prevention and brain health - so important our entire life. In Family & Faith, I will write about kindness, from attending Beth Moore's live simulcast last weekend, and how to teach your children fast listening.

Snap Fitness of Fishers

I want to update everyone on what has been going on with me. I have recently purchased the Snap Fitness in Fishers. It is located at 116 and Allisonville Rd in the Kroger Plaza. It is going to be a major undertaking for me and my family, but it was one that we obviously wanted to take on. The address is 7266 Fishers Crossing Dr, Fishers, IN 46038 and the website is www.snapfitness.com/fishers. The gym is open 24 hours a day 7 days a week. It is wonderful for all types of individual gym goers. This allows no excuses for not showing up to the gym. We’re always open! Another great aspect of Snap Fitness is our website and the ability for each member to build their own web-page that will help track nutrition, workouts and reward points. The website is designed to help you achieve your results and help you maintain them once you’ve achieved them.

Please stay tuned for more information on the club and more collaboration with Dr. Miller. We are working on rolling out some programs that will help you stay healthier and feel better. If you are interested in Snap Fitness, you can look up more information at www.snapfitness.com/fishers.

If you have questions or need help getting started on a workout routine please give me a call at 317-594-1200 or shoot me an email at fishers@snapfitness.com. Have a great day.

Fitness Tips

By

Eric Walden

As fall blows in I see more people start flocking to the gym. For a “new” gym owner that is great news. I like the cold weather because it means business is going to be picking up. But with the increase in business comes the increase in customers not knowing what they should be doing to either maintain what they have or lose some of the over indulging of the summer cook outs and tailgating now that football season has started. If you taken the summer off of working out because now you have all the kids at home and can’t get a way or the summer time is “play” time then here is a great way to ease your body back into the gym and lifting weights. This routine is the Basic Eight or a Fast Start program. It is quick easy and simple to do. Here it is:

Basic Eight or Fast Start:

1) Chest Press- 3 sets of 12 repetitions

2) Lat Pull-down- 3 sets of 12 repetitions

3) Leg Extension- 3 sets of 12 repetitions

4) Leg Curl- 3 sets of 12 repetitions

5) Shoulder Press- 3 sets of 12 repetitions

6) Bicep Curl- 3 sets of 12 repetitions

7) Triceps Extension- 3 sets of 12 Repetitions

8) Ab Crunch- 3 sets of 12 repetition

20 minutes of cardio to get your body back into is okay. Don't try to come in and run for an hour if you haven't been running for a while. You'll regret it. Use baby steps when you start back up into a new routine.

3 sets of 12 repetitions is a great place to start if you haven’t been lifting for a while. Even if you have been doing the same routine all summer now is time to change it up. I talked to a member of Snap Fitness last night and he is wanting to bulk up. He has been running and lifting higher reps all summer so I counseled him on changing up his routine. I told him to back off on the running and lowering the number of repetitions he was doing. I told him not to stop doing cardio but to just not do it as much. There are different ways to train for everyone. That is one of the best aspects of exercise in my opinion. That no one way fits everyone and you have to do it that way. Making your exercise program your own (as long as you see results).

Now is the time to start planning for the New Year. It is a short 3 months away. So many people wait until the New Year to start their exercise program when they should be starting it NOW!!! If you start it now you help keep off all the holiday weight gain. Wouldn’t it be nice to start the New Year at a lower weight than you are now instead of 10 lbs heavier than what you are now? Use this time to get yourself in a routine that will help you succeed.

I hope you enjoy the Basic 8 program. If you have questions please contact me or stop by Snap Fitness. I would love to sit down and talk with you about how you can start a program and succeed at the program through the holiday season.

Eric Walden

Waldo’s Personal Training dba Snap Fitness

7266 Fishers Crossing Dr

Fishers, IN 46038

317-594-1200

www.snapfitness.com/fishers

fishers@snapfitness.com

Alzheimer's Prevention

No one wants their brain to decline, and getting Alzheimer's is something we pray never occurs. As we age, the risks of Alzheimer's progressively increases, and at the age of 70-80, over 50% of people have this progressive dementia. What can we all do now to delay or stop this? New evidence continues to show more ways through a combination of healthful habits. Today and every day you can stimulate your mind better, sharpen your memory, and reduce your Alzheimer's risks.

Risks to control & reduce

*Diabetes *Hypertension *High Cholesterol *Heart Disease *Obesity *Chronic stress *Head injury

*Poor quality/insufficient sleep *Sedentary lifestyle *Liver & kidney disease *Toxic insults to your brain

*Smoking, Alcohol, Drug use

-genetics accounts for only 25% of Alzheimer's cases

-chronic stress may increase your risk by 4 times! (so let's work on our boundaries, margin, and faith!)

-obesity in midlife makes you over 3 times more likely to develop Alzheimer's

-diabetes makes you twice as likely to develop Alzheimer's

-smoking over the age of 65 increases your risk of developing Alzheimer's by 79%

Strategies to Prevent and Delay Alzheimer's - start today to create your own personal anti-Alzheimer's action plan!

1. Exercise - Get Moving!

-exercise at a moderate aerobic pace at least 30 minutes 5 days/week (can decrease risk by 35%)

-weight and resistance training/strength work builds muscle mass, bones, and brain health - adding 2-3 sessions/week along with the aerobic exercise cuts your risk of Alzheimer's in half-stretch daily to improve balance, avoid muscle/ligament injury, and reduce risk of falls/head injuries

-stretch daily to improve balance, avoid muscle/ligament injury, and reduce risk of falls/head injuries

-move as much as possible and in different ways to boost your brain health - look for opportunities to walk, bend, stretch, and lift (like gardening, taking the stairs, cleaning house, playing with children)

2. Eat a Brain-healthy Diet

-follow a Mediterranean diet (lots of omega 3 fatty acids/fish, fresh produce, whole grains, nuts, olive oil, and some red wine & dark chocolate, and avoid full fat dairy products and red meat - see my blog on this diet this year)

-maintain consistent blood sugar and insulin levels (eat several small meals/day, avoid packaged refined processed foods especially high in sugars)

-eat a rainbow each day (veggies and fruits across the color spectrum maximize antioxidants and vitamins, especially berries and green leafy veggies)

-drink tea daily and even moderate coffee (green, white, and oolong teas are especially brain healthy)

-Daily Supplements - Vitamin D (see my article about the vital importance of Vitamin D), quality fish oil (tested for heavy metals), folic acid, B12, possibly natural vitamin E, ibuprofen & aspirin (and even the blood pressure medicines in the ACE and ARB category, like lisinopril and cozaar)

3. Build Your Brain!

-set aside time each day to learn something new, and the greater the challenge then the larger deposit in your brain reserves (play a musical instrument, study a foreign language, read)

-practice memorization (like Bible verses, poems, U.S. capitols or parks), and create rhymes and patterns to strengthen your memory connections

-solve riddles and work puzzles - these brain teasers and strategy games give great mental exercise and build your capacity to form and retain mental associations (especially look for activities that use both sides of your brain...logic and language vs artistic and creative)

-practice the 5 W's - Who, What, Where, When, and Why - observe and list your daily experiences like a crime detective (capturing visual details keeps your brain cells firing)

-follow the road less traveled! - vary your habits frequently to create new brain pathways (take a new route, eat with your other hand, rearrange your computer desktop, eat in a different spot or table, go camping, shop at a farmer's market rather than the supermarket, use your senses differently like taking a shower with your eyes closed or eating a family meal in silence using just visual clues or going into your home with your eyes closed)

4. Sleep to Restore Your Memory (see my "Sleep Well" article)

-your brain needs regular restful sleep to process store and recall information (and sleep deprivation can damage your brain and central nervous system)

-establish a regular sleep schedule, set the mood (brisk evening exercise, cool temperatures, hot bath, dim light, and white noise can help), stop snoring, and quiet inner chatter (if this is keeping you awake then get up and read a book in another room for 20 minutes then get back in bed)

5. Learn to Relax and Manage Stress (lifelong stress can double or quadruple your risk)

-turn off a stress response by deep abdominal breathing (inhale, hold, and exhale sequences)

-schedule daily relaxation activities (take a walk, pray, sit quietly and observe nature, read, pet your pet, Tai-Chi, yoga, stretching, guided imagery)

-stay connected - developing a strong support system through family, friends, church, exercise groups, clubs, and volunteer activities improves mood and slows mental decline

-nourish inner peace with a strong mind-body connection - regular prayer, reflection, meditation, and religious practice can decrease and immunize you against the damaging effects of stress

6. Protect Your Brain

-avoid toxins (smoking, heavy drinking, drugs)

-wear a well fitting helmet, your seatbelt, and trip-proofing your environment (head trauma at any point in life significantly increases your risk of Alzheimers)

-create a brain-safe environment (decrease exposure to mold, pesticides, pollution, lead, and other environmental toxins)

Act now to create and implement your own personal anti-Alzheimer's action plan!... Your Dr. Lisa is!

New Health-care Law Changes - the ones starting now (or when your plan renews on Jan. 1) for most plans

1. Keeping coverage for young adults until age 26 (even if they are married and financially independant), unless they have coverage from their own employer

2. Free preventative care with no co-payments or deductibles for certain preventative services - such as immunizations, mammograms, and colonoscopies

3. Coverage for sick children - insurers can no longer deny coverage for sick children younger than 19 with pre-existing medical conditions

4. Protection against cancelled coverage - insurers can no longer use a mistake or technical error in an application to cut off coverage after they get sick

5. No lifetime coverage limits, and all insurers must cover at least $2 million/year by 2012

6. Greater appeal rights - consumers have the right to appeal insurers' decisions through their plans' internal review process as well as an independent third-party reviewer

Family & Faith

Parenting Tip -teach your kids (and yourself!) Fast Listening, from "Respectful Kids - Bringing Out the Best in Your Child", by Dr. Cartmell

Fast Listening

This refers to an appropriate response to a parental request (how you want your child to respond when you ask him to do something). It is very simple, and just involves something you say ("Okay Mom/Dad, or ask a question in a respectful way) and something you do (do exactly what you've asked).

The author states, "Obeying parents and and communicating respectfully are two valuable lessons your child needs to learn, and they are the essence of fast listening. In most cases fast listening simply means that your child will verbally agree to what you've asked and then do it fast. However, at times your child can respectfully respond with an appropriate question (like, "My game is almost over, may I finish it first?" in a friendly not whiny voice). We can't expect our children to demonstrate fast listening in real life without practicing first - it takes memorization the easy two steps and understanding how to follow and apply to real life. Introduce fast listening during a neutral time (when you are not frustrated or angry) and cover four main points."

1. There are two types of listening: fast listening and slow listening.

2. Slow and disrespectful listening (whining, arguing) always brings negative/bad consequences, such as time out, loss of privileges, and arguments (and being sad and mad).

3. Fast listening brings positive/very good results, such as closer relationships, pleasing God, less fighting, and more privileges.

4. Fast listening is easy and requires only two steps - say ("Okay Mom/Dad or occasionally and only in a friendly voice can ask a question) and do (the request fast).

First, just practice where you are talking. Have them say and practice several times "Okay Mom or Okay Dad" in a nice friendly voice (and also demonstrate just once the whiny, complaining or ignoring method). Discuss doing the task fast/quickly, and NOT slowly. Then take a real life scenario in a neutral relaxed time to practice, like putting toys away, getting ready for bed, starting homework, cleaning his room, helping with the dishes, coming inside from playing outside, and turning off a video game. Keep the practices short to hold their attention and interest, and practice daily at first. Like any motivational coach, fill your practices with plenty of positive encouraging comments. Then you can start on the spot and in the situation training, and if/when he doesn't get it just right, give him a verbal clue or reminder ("Nathan, this is a time for fast listening, pal." or "Nathan, are you choosing fast listening?" or "You can choose fast listening or slow listening, Nathan. It's up to you."). You can coach him when he doesn't do it well or has slow listening - review what happened and ask how he could have done it fast/better. Remember, the more effort and repetition you put into it, the better it will be and become second nature and permeate your child's thinking!

8 Points on Kindness - from Beth Moore's live simulcast, 9-18-2010, based upon Proverbs 31:26

"She opens her mouth with wisdom, and the teaching of kindness is on her tongue."

Why do we need this teaching? We need it because we live in a mean world and because we open our mouths! We want a transformation of our hearts and tongue, and to think about what comes out of our mouths because we cannot take it back. Out of the overflow of the heart, the mouth speaks!

1. Kindness is not a weakness.

It is not sitting back passively, but is divine empowerment. We need to get out in the world and show kindness. Nice is fine but kindness is divine!

2. Kindness is not an action... but a disposition.

It is about grace that pervades a whole nature (and is a fruit of the Spirit). It can't be faked and it comes from a disposition that only the Holy Spirit can give.

3. Kindness wears down when we do.

When we get worn down, kindness does too. The enemy tries to wear us down and so does resentment, jealousy, hatred, and certain difficult relationships or bad habits. We need the Holy Spirit in us to plan and have healthy boundaries and margin to keep from getting worn down. But when we do get worn down, we need other believers in our life to help us get back on our feet again and hold us accountable to kindness. Pray that God breaks the habit of unkindness in us!

4. Kindness look pain in the face.

We need to look at people who are suffering and in pain and be willing to open ourselves to the Spirit's work of speaking and doing kindness and philanthropy. No one gave more than God through the death of His son to save us, and we walk by faith in Jesus and what He has done for us to lead us to do and serve others.

5. Kindness is a Savior.

Kindness (Jesus) took on flesh to live among us, and He saves us from the pit of Hell and from ourselves. May this hit us afresh again and always... to be excited about Jesus! As we put our faith in our Savior Jesus, then we become a benefit (or profit) to others. We must always remember that we have a savior and we are not called ourselves to be anyone's savior - we just need to point them to Jesus.

6. Kindness has good memory.

If we forget how good God is to us, we can become rebellious. We must always remember all the gifts we have from God, all His kindness, and His steadfast love for us. Hang onto Jesus, because He leads me with love and kindness and never lets go! Let God take the yokes of bondage off of us an dand let us live by yokes of freedom in Him. The "yoke" of Christ Jesus is kind = easy.

7. Kindness craves an outlet.

We want to show/share and should be bursting to pass on His kindness. Have the "taste" on our mouth, bring it up from our soul, and always look for people to give kindness to!

8. Kindness leaves a legacy.

It takes just one generation to drop on their knees and follow Jesus, and then to show and lead their families and others in kindness. (Beth talked about Malta in biblical times had a history of giving, and still to this day 83% of their people give regularly to charity.) Don't give up on yourself or your loved ones. It is our choice to cry out and be intentional with wisdom and kindness in the power of Christ.

I pray we are all "kind today" and each day to whomever the Lord brings across our paths. I pray I and you open our mouths with wisdom, and have the law of kindness always on our tongue!

Dr. Lisa

Vegetarian Diets, Beat 5 Exercise Excuses, Romance Killers

Beautiful blessed Fall! This is a picture of our family in Indiana with our 2 "adopted" (sponsored) Kenyan children, Cynthia and Consolata. We began sponsoring them in early 2009 through CMF International (Christian Mission Fellowship International, http://www.cmfhopepartnership.org/). Our church, Trader's Point Christian Church, partners with other churches and CMF food, shelter, education, and God's teaching to the Bondini slum in Nairobi, Kenya. We sponsor them monthly financially and pray for them continually (and may get to meet them someday on a mission trip to Kenya). With Christmas quickly approaching, please plan and teach your children to give as Christ teaches us to give - consider sponsoring one of God's so needy and special children, along with gifting your time and talents to your church and local helping organizations (like Wheeler Mission, Salvation Army, Lebanon's Caring Center, and so many more). My nine year old Annika started thinking about her Christmas list in the car today on the way home from her soccer game. I discussed with her that we first need to think and plan about how we will serve and give back as our Christmas gift!

This blog I will discuss vegetarian diets, how to beat 5 common exercise excuses, and romance killers in your marriage. Next blog I look forward to seeing and hearing about Eric's new Snap Fitness gym!*** Also, please fax to me at my office any good legume recipes you have so I can include in an upcoming blog (fax 621-1680)-Thanks!!!

Vegetarian Diets - for Adults and Children

Vegetarian diets vary according to the degree of avoidance of foods of animal origin. In the strictest definition, a vegetarian diet (or vegan diet) would only consist of grains, fruits, vegetables, legumes, and nuts. The less restrictive vegetarian diets are: semivegetarian (just do not eat red meat but occasionally eat chicken and fish), lactoovovegetarian (eggs=ovo and dairy=lacto are consumed, but no meat), lactovegetarian (milk and milk products are consumed, but no eggs or meat), and macrobiotic (whole grains are emphasized and animal foods are limited to white meat or white-meat fish once or twice a week). A vegetarian diet is associated with lower risks of obesity, diabetes, coronary heart disease, and high blood pressure.

***I have been doing a lot of reading and research into diet and nutrition. I feel the most reasonably accomplished diet is semivegetarian - focusing on healthy vegetables and fruits (AT LEAST 5 servings/day made the priority), healthy whole grains (much less wheat/gluten), much more legumes and less meat (organic if at all possible), some organic dairy products, and 1/2 body weight in ounces of water/day. Dr. Neal Barnard has 2 excellent books, "Foods For Life" and "Foods That Fight Pain".

Growth in Vegetarian Children

With adequate meal planning and dietary variety, vegetarian children grow in the normal range and are generally leaner. However attention to the mentioned nutritional considerations below are a must, especially during periods of growth. Also, if an adolescent suddenly decides to become vegetarian, they need to be watched for development of an eating disorder (like anorexia or bulimia).

Nutritional Considerations

Energy - A plant-based diet has a high fiber and low caloric content which can provide a sense of fullness before an adequate amount of energy is ingested. This is very good for needed weight loss, but in growing children needs to be addressed with meals and snacks.

Omega-3 Fatty Acids - Vegetarian diets have plenty omega-6 fatty acids, but not omega-3 fatty acids (EPA and DHA), which are important for cardiovascular and joint health and brain development. If a vegetarian does not eat oily fish, then they need more foods with extra omega-3 fatty acids, like flaxseed, walnuts, canola oil, and soy.

Protein - Protein quality is determined by its amino acid composition. Animal food has all 9 essential amino acids, but plant-based foods are incomplete and don't have all 9. The addition of milk or eggs or soy can make up for this in a vegetarian diet, or eating complementary foods (like grains and legumes).

Iron - Iron from meat is better absorbed than iron in vegetables. Coffee and tea decrease iron absorption, and vitamin C increases it. Good sources of iron are fortified breads and cereals, legumes, green leafy vegetables, dried fruits, and soy products. Children who have rapid growth rates need increased iron, and if vegetarian should take an iron supplement.

Zinc - The zinc in plants is not as well absorbed as the zinc in meat and dairy. The best plant based sources are whole grains, legumes, wheat germ, and nuts. Children should take a well absorbed multivitamin with zinc, and children and adults can take a free zinc taste test in my office to assess their zinc needs.

Calcium - Adequate calcium throughout our lives is important to maintain healthy strong bones. Children over age 8 and adults (especially women) should consume 1300mg of calcium/day. Milk and dairy have the most calcium, along with fortified foods (soy milk and cheese and tofu, and fortified cereals and drinks), kale, mustard and turnip greens, broccoli, and dried figs. The best absorbed calcium supplement is calcium citrate (Citracal w D is one).

Vitamin D - We are increasingly aware of the vital need of our bones and immune system and bodies for adequate Vitamin D. Few foods contain vitamin D, except those fortified with it and fatty fish (salmon, sardines, tuna, mackerel). Sun exposure (without sunblock) to our hands, arms and face helps us manufacture and maintain our Vitamin D (fair-skinned need 15 minutes at least twice a week and dark-skinned 30 minutes at least 3 times/week). Most children and adults require a Vitamin D supplement, especially in our Indiana winters.

Vitamin B12 - Vitamin B12 is only found in animal based foods (meat, fish, eggs, dairy). Some foods are supplemented with B12, but vegen vegetarians should take a Vitamin B 12 supplement containing 6-9mcg/day (a well absorbed B12 supplement has cyanocobalamin as the active form).

Eric's Tips - will be back next blog!

Beat 5 Exercise Excuses - adapted from sparkpeople.com

Everyone has the same 24 hours each day, and you get the choice in what you prioritize. Exercise has to be one of your top priorities to get it done, just like taking a shower or brushing your teeth.

Excuse #1 - Too Tired

Actually even just a 10 minute walk boosts your energy for two hours, and a morning workout (not coffee!) can make you more awake and energized all day. Regular exercise helps you sleep better and helps regulate your sleep/wake cycles.

Excuse #2 - No Time

There are many things that waste your time during the day - like watching TV, surfing the Internet, and accepting phone calls from people you really don't want to talk to. Eliminate some of these and EXERCISE! You also can take your gym shoes and walk fast at lunchtime, or do the stairs at work for 10 - 15 minutes, or get up an hour earlier and work out, or tape your favorite TV show and watch while you do your treadmill or exercise bike.

Excuse #3 - No $ for gym membership or home equipment

Many gyms have a bare bones membership, or use Eric's Tips and sparkpeople.com, or borrow DVDs from your library. Jumping jacks, running in place, push ups, sit ups/crunches, lunges, and dancing can all be done in your home for no money!

Excuse #4 - Embarrassed by appearance

Buy a well fitting pair of yoga pants and T-shirt and sign up for a class designed for overweight people. Chances are that no one is really paying attention to you, and everyone has to start somewhere!

Excuse #5 - Too Down and Depressed

Exercise actually improves your mood by boosting your brain serotonin levels, and a Harvard study found that after 12 weeks of weight training, almost 90% of seriously depressed people no longer met the criteria for clinical depression. Being down can result from stress, and exercise is a proven way to relax and lower your stress cortisol (which also leads to the accumulation of abdominal fat).

We are all busy, and this makes us especially need to examine and properly choose how we want to spend our time each day. Avoiding exercise is telling ourselves and our children that our physical and mental health is not as important as TV, talking on the phone, or excessive out of control over-commitments... Stop making excuses - you can do it!

Family & Faith

Marriage - Romance Killers, from "The Book of Romance" by Tommy Nelson

1. Sin - Sin and harsh actions makes romance die.

2. Age - We must always focus on the inner beauty of our spouse, ourselves, and others. Outer beauty always ages. Focusing and reminding ourselves to gaze into the depths of our beloveds soul will make us more attracted and romantic. My husband Bruce repeatedly tells me he loves my wrinkles and the real me and beauty without any makeup. This gives me great inner freedom and tremendous feelings of love and value.

3. Forgetfulness - Romance dies when we forget how valuable and precious our spouse is to us and take each other for granted.

4. Laziness - Couple get too busy and over committed to spend the time to "love, honor, and cherish" and keep the romance alive. By design, intention, and discipline, love must be shown, honor expressed, and cherish displayed in attitude. Take the time and effort and thought continue to date each other and do things like write each other love notes, plan a special date, sit and hold hands, bring home flowers or a special gift, fix a special meal or dish, and so much more!

Don't let these 4 things descend upon and ruin your romance and marriage. "Discipline yourself for the purpose of godliness." 1 Tim. 4:7 Choose to be absolutely faithful to your spouse, choose to focus on inner beauty, choose to admire your spouse, and choose to make the daily effort to show your spouse how much you love, honor, and cherish them!.. You can do it, because as Christians we must always each day and moment remember that Christ dwells in us, and "We can do all things through Christ who strengthens us!" Phil.4:13

With my prayers and love and hugs,

Dr. Lisa