Snap Fitness of Fishers
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.
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
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
