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Optimum health and fitness involve THREE KEY TENETS for success. In fact they are similar to an automobile's ability to operate. The wheels represent the "on your feet" cardiovascular portion, the engine represents the strength and power portion and the fuel is what allows the automobile to run. The THREE KEY TENETS of achieving optimum health and fitness are to: "CLIMB, LIFT AND EAT WELL..." We need all three for our bodies and minds to perform in peak condition. Anything less simply won't add up. Do consult your trusted, board-certified physician for clearance.
Today and always, CLIMB, LIFT AND EAT WELL...
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Since I was a young girl, I have often heard people make statements and comments about things that were beyond the scope of their expertise as well as make assumptions regarding things they were certain had to be true but in reality were completely false. Unfortunately, nothing has really changed in the 21st century and with respect to health and fitness or lack thereof, the assumptions are even more outrageous. Read on and take note of the "assumptions" at the end of this post.
After my son was born, for some unknown reason, I was no longer able to digest meat or chicken. I never cared for fish, so I became a vegetarian by default. I have now been a vegetarian since February of 1988. Almost two years later, by Dec 1989 I had managed to put on over 50 pounds, I lost all the pregnancy weight while nursing and ate well as per my doctor's instructions, but when I stopped nursing, I gained the weight steadily. This was as a result of drinking approximately two liters of soda per day, plus a quart of orange juice, consuming enormous amounts of cheddar cheese along with excessive quantities of refined breads, crackers, sugared cereals and very little produce. Yes, I was now a vegetarian and an obese one at that. Although I was a very happy full-time wife and mother, I began eating in a very unhealthy manner and I did not exercise at all. In December of 1989, a notice came in the mail that our ten-year high school reunion was coming up in less than six months and it terrified me. Although I wanted so badly to see our former classmates, I did not want to attend after having put on all that weight. In addition, there was something more important happening to me and it was a big part of the impetus which put me on the right path to optimum health and fitness. I had only enough energy to take care of my son, not much else. I was tired when I should not have been and when my son napped, I would eat more unhealthy food and did not exercise at all. During the course of one day, I took a 180 degree turn and made the following major changes: - I replaced BOTH the soda and juice with still and sparkling water. - I traded the unhealthy cheese for one serving of cottage cheese. - I traded the refined bread, crackers, etc. for healthy whole grain crispbread with plenty of fiber. - I traded the sugared cereal for whole grain flakes. - I began to eat yogurt for the first time in my life. - I began to eat a variety of whole fruits and vegetables.. - I eliminated candy and replaced it with seeds and nuts in the correct, healthy quantities. - I purchased my first stair-climbing machine, a $200 battery-operated stepper, the precursor to the motorized one I was to later purchase in 1995 and still own today in my home. I began to exercise on it using proper form as I slowly, but surely increased the intensity and duration. - I bought a starter set of free weights and a mat and learned to properly lift weights by "taping" a 1990's cable TV show featuring trainers, both male and female, on the beaches of Hawaii giving step by step instructions on how to engage in safe and effective anaerobic exercise. In less than six months, I not only lost the 50 pounds, but I did it the right way, the healthy way. The best part was that I was now full of energy and life again. At age 28, I was now healthy and fit. Then six years later, Valentine's Day 1996 was the beginning of a 29-day ordeal which almost cost me my life. (Scroll to my post dated February 12 & 14, 1996 for the synopsis of the book I am currently writing.) Both my New York Metro physicians at the time and my physicians today here in San Francisco strongly believe that my healthy lifestyle saved my life on February 14, 1996. All will be revealed when I finish the book. Fast forward to 2015. Today, at age 53, I am still healthy, fit and even stronger and more energetic than ever. I have no intention of making any changes. Getting back to assumptions, here are some examples: 1) You look great. You do not have to exercise. 2) You have good genes, that is why you are so fit. 3) You have never been sick a day in your life. 4) You have no idea what it feels like to be overweight. 5) You are overweight because you are a stay-at-home mom. 6) You are in great shape because you are a stay-at-home mom. You can exercise anytime you want. 7) You are in great shape because you're a vegetarian. (This comment is a rather interesting one since I was an obese vegetarian for almost two years. There are many obese vegetarians who eat nothing but bread, cheese, pasta, cookies, cakes, chips, candy, etc.) Needless to say, the above statements are ridiculous. Moreover, the individuals who made these statements were not physicians or other medical professionals, but rather individuals who are in need of health education. Obesity is a very serious medical issue and the problem will not be solved quickly or easily. It is essential that you consult with your trusted, board-certified physician concerning your health. Quality of life depends on it. As always, CLIMB, LIFT AND EAT WELL... We can avoid chronic and preventable conditions and diseases by stacking the odds in our favor as we reap the fringe benefits of looking, feeling and actually being healthy from the inside out. We can only achieve this state of optimum health and fitness by letting go of the myths (and people) that stand in the way of what truly and safely works in both the short and long run. Our failure yields success for those individuals and entities who thrive on our insatiable appetite for gimmicks and scams. These carefully orchestrated schemes can never work and will ultimately cause us harm if we do not take the time to fully understand human anatomy and physiology.
After age 30 we lose muscle and bone mineral density unless we build back what is lost or provide extra as storage in the way of stronger muscles and denser bones. This is best achieved by learning to correctly perform compound multi-joint weight-lifting exercises from a standing position so that we are engaged in simultaneous weight-bearing (on your feet) and weight-resistant (strengthening both muscle and bone by progressively increasing the loads). Body weight exercises alone are not enough. In addition, as we stand to perform squats, lunges, dead-lifts, and so on as we engage our core and keep our bodies upright. This is the definition of balance. (Only those individuals who are disabled and unable to stand should be seated for both upper and lower body weight training exercises.) By completing each exercise using the full range of motion we become just as flexible if not more so than the unscrupulous individuals who have made it an art form to spread fabrications regarding how the human body actually functions and responds to progressive anaerobic exercise. Unless a woman is ingesting illegal anabolic steroids, it is virtually impossible for her to get bulky muscles. Women do not have anywhere near the testosterone required for muscle hypertrophy. That is usually fat wrapped around their muscles, not "bulk." Strong muscles throughout a woman's body will help to burn excess fat since the process of muscle fibers breaking down and building up burns fat and calories. Muscles that appear are the result of the reduction in body fat and their appearance is a very good indicator of optimum bone mineral density, energy, vigor, and overall fitness. Additionally, we cannot make muscles longer but we can decrease the excess body fat. Muscles temporarily lengthen (eccentric/lowering phase) and temporarily shorten (concentric/lifting) phase as the size remains constant. A little bit more muscle mass translates into a much more significant reduction in body fat. Progressive weight-lifting works to lower our risk of many cancers because they drive insulin levels down. In addition, almost half of all cancers are the result of the food we eat. Do not wait a moment longer. CLIMB, LIFT AND EAT WELL... As Americans, when will we finally realize that we have had enough? Enough of all the misinformation, disinformation, pseudo-science and outright lies splashed across print and digital media. What will it take to stop the endless barrage of nonsense polluting the airways? When will we stop believing all the hype which defies logic and our good senses? Does anyone really believe that something other than proper cardiovascular and anaerobic exercise combined with proper nutrition is the cornerstone of optimum health and fitness?
Let us consider for a moment those who traffic in those "activities" which lack not only evidence-based empirical data but are clearly ineffective at reducing the ever-increasing rates of both the number one and number two killers in the United States,heart disease and cancer, as well as Type II diabetes, hypertension, osteoporosis and the myriad of cognitive problems. Take a moment to think carefully and logically. Consider the source of the hype and the underlying motivation of those who perpetuate myths. Only then will it become clear what the promoters and operators of certain classes are after as you are barefoot and spending inordinate amounts of time sitting and lying down on a mat., not to mention being charged a premium for the "privilege" of attending these largely ineffective classes. I am reminded of the Hans Christian Anderson children's story "The Emperor's New Clothes" whenever I hear claims regarding what these so-called "mind-body activities" supposedly achieve. The marketers pedal virtually nothing and then you, the consumer, end up paying a high price and, in some cases, the ultimate price. These clever marketers manipulate people by never telling them that true balance is achieved on your feet (with external loads for those who are able) and that completing the full range of motion of every weight-lifting movement makes you just as flexible if not more so than "other" exercise. By all means, if you enjoy alternate activities you are free to engage in them as long as you do so with your eyes wide open and realize that these activities alone cannot produce the same results as on your feet cardiovascular and anaerobic exercise with proper nutrition. When you stop and think about how the human body was designed to function, it becomes clear. Moreover, proper breathing is indeed an integral part of proper cardiovascular and anaerobic exercise as these are also "mind-body" experiences with the fringe benefits of reducing stress, improving quality of sleep, and much more. We as a nation have the power to speak volumes with our wallets but only when we stop allowing ourselves to be taken advantage of. We can achieve our personal best when seeking optimum health and fitness when we CLIMB onto our own two feet and propel our own body weight onward and upward, when we learn to correctly LIFT challenging yet safe free weights, and when we EAT WELL by selecting delicious and nutritious whole foods the way nature intended. For life, CLIMB, LIFT AND EAT WELL... The "something is better than nothing" argument when choosing physical activities to achieve optimum health and fitness while trying to guard against preventable conditions and diseases simply does not "STAND UP." When it comes to choosing exercise modalities, STOP the mediocrity and GO for the gold "STANDard!" For BEST results, 90% of your workout should be done while standing. Mat exercises are a brief warm-up or cool-down only!
CLIMB, LIFT AND EAT WELL... Too many Americans are not just "spinning" on stationary bikes as they attempt to exercise, but rather, they are "spinning their wheels" as they continue to believe they are making what they have been led to believe is a good choice of cardiovascular exercise. This could not be further from the truth. The most effective cardiovascular exercise is not and can never be achieved on a stationary bike. For BEST results, STAND on your own two feet as you CLIMB revolving stairs, real stairs or hills. Then learn to LIFT free weights correctly and EAT WELL.
Scroll down to the previous two posts entitled February 12, 1996 and February 14, 1996 to better understand why I am giving you this evidence-based advice. STOP SITTING AND STOP DISPLACING YOUR BODY WEIGHT ONTO YOUR HANDS! The quality of your life depends on it! As always, CLIMB, LIFT AND EAT WELL... |
Audrey"Let's PREVENT what we can and BE COMBAT-READY for what we cannot as we ENJOY and make the most of every single day!" Archives
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