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The best and most effective leaders inspire positive change by example. It is very easy to spot an individual who talks the talk and walks the walk as they stand out for all the right reasons. Imagine reaching optimum health and fitness via on your feet cardiovascular and anaerobic exercise combined with healthy, plant-based whole foods nutrition. It takes but 7-8 hours per week of dedication out of 168 hours available to all of us. This philosophy not only enhances both quality and quantity of life, it also save lives. The evidence is clear. I represent the 25-year empirical longitudinal study that proves what works to achieve optimum health and fitness for life.
CLIMB, LIFT and EAT WELL...
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Optimum health and fitness depend on doing everything possible to stack the odds in your favor. That means eliminating junk food and junk beverages as you finally come to terms with the fact that you cannot "will" obesity and disease away via wishful thinking while you waste precious time (and often money) sitting and lying down on a mat. It is time to be proactive as you stand on your own two feet and become literally and figuratively dynamic. Yes, there is indeed LIFE after all the hype.
CLIMB, LIFT AND EAT WELL... To increase bone mineral density, both men and women need to engage in progressive strength using challenging yet safe external loads. If not, they will continue experience a decline in bone health, cardiovascular health, cognitive healt,h and more. Both men and women need to learn to correctly perform compound, multi-joint anaerobic exercises and engage in on your feet cardiovascular exercise such as using a revolving stair machine, climbing actual stairs, hills, or sidewalks on a incline. The popularity of stationary bikes and spending inordinate amounts of time sitting and lying down on mats, particularly in the United States, is a major reason for this serious decline in the health of so many middle-aged individuals. Millennials are not immune. They begin losing bone mineral density and muscle at age 30 unless they start exercising properly and progressively.
My husband and I, now both 53, have engaged in a comprehensive stair-climbing and weight-lifting regimen for the last 25 years. Unlike so many other Americans, we have never bought into the hype constantly being spewed across multi-media platforms which often leads people to engage in marginally effective, if effective at all, highly-publicized modalities. Popular does not necessarily equal what is optimum. (It rarely does.) We believe in the evidence-based science of how the human body responds to external stimuli. I never use the words lose weight on my website or when I give instructional or motivational seminars, but instead I discuss the following health-driven goals: Decrease excess body fat, increase muscle, bone mineral density, improve organ function, improve cognitive health, etc. As always, a healthy, balanced plant-based whole foods meal plan as approved by your trusted board-certified physician is key in order to achieve optimum health and fitness for life. "CLIMB, LIFT & EAT WELL..." Being strong is sexy, being a survivor is all that and more...
For optimum health and fitness, be "combat-ready" for anything sudden and unexpected. Experience the sheer intrinsic pleasure derived from achieving your personal best. CLIMB, LIFT AND EAT WELL... It is up to you, gentlemen, to educate the women in your life, especially those women who have not yet received the memo, or perhaps the ones who did receive it, but hit delete before reading it. I believe you are familiar with that memo, the one which states that the key to optimum health and fitness is progressive strength-training. Lovingly tell them that men and women were indeed created with equal parts and that although it may seem that some parts appear to be opposing, the fact is that these seemingly different private parts do indeed have the same requirements for peak performance. Tell them to stop looking at steroid-injected individuals since they serve no purpose other than to scare women out of engaging in the most beneficial activity to promote optimum health and fitness. Explain to them that women do not have anywhere near the testosterone required for those dreaded bulky muscles. That is a myth that serves only as propaganda to lead women away from what they need to achieve optimum health and fitness.
Gentlemen, it is up to you to explain to the women you care so much about that they have been grossly misled, that nothing is more indicative of core strength and stability than being able to stand in the anatomically correct position, while learning how to squat, lunge, dead-lift and curl-to-press. Gentlemen, it is up to you to remind the women in your life that to counteract the aging process progressive strength-training creates strong, lean and attractive muscles which help to increase metabolism, decrease excess body fat, improve bone mineral density, and guard against chronic and preventable conditions and diseases, such as cardiovascular disease, the number one killer of women. Progressive weightlifting also helps to prevent many cancers affecting women. Gentlemen, it is up to you to explain to the women you love, that we have a generation of empirical, evidence-based proof that progressive strength-training and on your feet cardiovascular exercise by such as climbing revolving stair machines, actual stairs, or hills has the most positive effect on cognitive health. This includes guarding against dementia and Alzheimer's disease as it improves and enhances mood and the ability to relax and enjoy life. Gentlemen, it is up to you to show the women that mean the world to you that the keys to optimum health and fitness have been hidden in plain sight all along. CLIMB, LIFT AND EAT WELL... GENTLEMEN: IT IS TIME TO LITERALLY STAND UP AND TAKE CHARGE OF YOUR OWN HEALTH AND FITNESS4/13/2015 The time has come for men to be proactive to help prevent erectile dysfunction and other pelvic issues currently on the rise and help PREVENT cardiovascular disease, many cancers, type II diabetes, hypertension and more. Men need to stand for 90% of a comprehensive cardiovascular and anaerobic regimen. They must learn to support their own body weight while climbing onto either a revolving stair machine, actual stairs, hills, or sidewalks on an incline. They need to be in the anatomically correct position with shoulders back and down, facing forward and looking straight ahead while using fingertips for balance if necessary. This gets their large muscle groups firing and makes their cardiac muscle work harder while engaging the entire core musculature.
They must also squat, lunge, and dead-lift to further engage the core. Too many men sit or lie down while exercising when they can stand. This greatly contributes to ongoing health problems and negatively impacts both quality and quantity of life. Until men realize that ED is more of a symptom of a much a greater problem, they will continue to suffer needlessly. Do not take the mediocre advice flooding the airwaves sitting or lying down but rather stand up for your right to achieve and maintain a strong core while guarding against all chronic and preventable conditions and diseases. As always, consult a trusted, board-certified physician for all your health issues and concerns. (The above advice applies to all the women out there ready to take charge as well.) CLIMB, LIFT AND EAT WELL... Multi-tasking has no place while exercising when the goal is to achieve optimum health and fitness and not if we want the best possible outcome. Electronics and reading materials have no place while working out, unless it is background music or a heart monitor. It is virtually impossible for anyone to fully concentrate on proper technique or intensity while reading or watching TV. Form, function, and safety become severely compromised. The gym is not, and should never be, a place where one socializes or networks unless the workout has been completed. Attendance at "the gym" for most people has little to do with the quality and success of their workout. Do not confuse time spent at a commercial gym, studio, or at home, with accomplishment.
Many people claim they feel "bored" by exercise and need their cell phone or other reading material during both cardiovascular and even during anaerobic exercise. My response to that assertion is twofold: Firstly, if you can concentrate on reading small print, be it digital or hard copy, then it is virtually impossible to safely and thoroughly concentrate on correct form and technique. Secondly, have we now as adults become toddlers once again who need some form of entertainment every waking moment? In the workplace you do what is necessary to earn that paycheck or risk losing your job, and if that means sitting through boring business meetings, putting up with boring clients, boring customers, etc. you still do so and for a minimum of 40 plus hours per week. Add to that commuting time plus job preparation outside the workplace and there it is. You do what you have to for your career and to survive. There are 168 hours in a week. Time is on your side. The bottom line is this: Aim for on average, close to one hour per day, every day, with 23 hours left to do whatever you want and need to do. This is not a sacrifice when you think of the pot of gold called a happy and healthy body, mind and LIFE which is indeed within your reach if you get your priorities in order. Do not confuse time spent with accomplishment (or lack thereof). Take what is rightfully yours. You and your body will crave proper cardiovascular and anaerobic exercise once you allow yourself to learn how to do it correctly and why it is so important to improve quality of life. As always, consult with your trusted, board-certified physician for all health issues and concerns. CLIMB, LIFT AND EAT WELL... "C.E.O." - WHAT IT MEANS AND WHY WE NEED TO PRACTICE IT TO HELP ENSURE A LONG AND HEALTHY LIFE4/7/2015 Fuel your body properly and deliciously via consuming whole foods as part of a comprehensive, balanced healthy food plan. Once or twice a week, four to six times per month, but not more than eight times per calendar month, you might deviate from what is wholesome and nutritious, perhaps at a social event or a business dinner. I refer to these occasions as practicing "C.E.O." This means on Certain Extraordinary Occasions a little deviation (as approved by your board-certified physician) may be okay, but believe it when I say that you and your body will crave the nutritious and delicious wholesome foods that will keep you healthy and fit so you can enjoy a happier, more productive, and longer life!
As always, consult with your trusted, board-certified physician regarding all health issues. Until next time, 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
November 2024
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