Like most words, ask a group of twenty people to define the word “Wellness” and you will get twenty definitions, each with its own individual bias.
Think about your own definition. What popped into your mind when you read the word “Wellness”? A cover model? Absence of illness? Physical fitness? Being able to adequately cope with the daily stresses of your life?
Now, I would never insinuate that your definition of wellness is probably wrong, but I would hazard a guess that for most of you, your definition of wellness is, at best, incomplete.
In its truest sense, “Wellness” goes beyond the mere absence of illness or achieving physical fitness but strives to include a balance of all the dimensions in our lives. This includes spiritual, emotional, physical, mental, social, occupational, family, or financial priorities. We tend to focus on one or two of these things, leaving the other components of our lives under nourished and off balance. We feel incomplete, unhappy, and stressed out.
In addition to our definitions of wellness being incomplete, for most of us our definitions are not even our own! They are given to us by magazines and media, friends and family, and experts. You can disregard everything I’m telling you, and as long as you come up with your own definition of what you believe is needed in your life to achieve wellness, then I would consider that a success.
To truly get to your own definition it will require more than the first thing to pop into your head. I would recommend finding a quiet place, a pen and paper, and taking five minutes to write down the things that come to mind. Let the word wellness roll around in your head and write down any thoughts or images that come to mind. Don’t be picky, just write, even the things that surprise you.
It may seem like a lot of work for just a definition, but this type of exercise is more than just forming a definition, it is a way of developing your own wellness vision. It is vision that drives action so this step is vital to creating appropriate goals. This is so critical to helping you focus on the dimensions that are most important to you.
The choices you make everyday determine your current state of wellness and the bottom line is that your wellness is your choice.
So go ahead, grab a pen and some paper, and ponder. As your vision becomes clearer the choices you need to make to achieve that vision become easier.
Have fun and be well (whatever that means for you)!
Tuesday, June 29, 2010
Wednesday, June 23, 2010
Your Health and Chronic Dehydration
People love to talk about health and the latest and greatest ways to improve it. There are pills, diets, classes, methods, and seminars, all designed to make you healthier.
One of the easiest ways to improve your overall health, however, can be as easy as turning on the faucet.
Water is an essential element in your body, comprising around 50% of your entire body mass. Yet the majority of Americans are chronically dehydrated.
We severely undervalue the importance of sufficient water intake.
Even a 2% decrease in body water can seriously impair physical and mental functions. Fatigue is a classic symptom of chronic dehydration. Enzymatic activity slows down when tissues are dehydrated which causes a decrease in energy production.
Weight gain can also be attributed to chronic dehydration. Often people who are dehydrated can mistake thirst for hunger. This leads to over eating. After months and years of this the body can even turn off the thirst signal and instead go to craving foods heavy in water simply as a way to bring in any fluids at all.
Other symptoms include constipation, ulcers, and a multitude of digestive issues. With low body fluid your systems are simply not able to secrete sufficient amounts of digestive juices or process the food due to the water imbalance in the body.
In addition, your body is not able to eliminate toxins sufficiently and dehydration has been theorized to contribute to skin issues like eczema or chronic pain diseases such as fibromyalgia, arthritis, and rheumatism.
Because your body is still able to function, albeit at a suboptimal level, with chronic dehydration most people are unaware of their condition.
So how much water do you need to take in each day? According to the Mayo Clinic, “if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.”
If you prefer some more specific recommendations, the most common is the 8x8 rule which suggests drinking eight 8-oz glasses a day. This is the basic level of water and should be increased with exercise or strenuous activity.
Another fluid replacement level recommendation from the Institute of medicine is about 3 Liters a day for men and 2.2 Liters a day for women.
Even if you can’t take in all the recommended ounces in a day, don’t give up on it! Even just one glass more a day will be more than you are getting now. And over time, if you add just one glass a month, you will be taking great first steps to improving your overall health.
So go ahead. Grab a glass right now and get started on your way to better health!
One of the easiest ways to improve your overall health, however, can be as easy as turning on the faucet.
Water is an essential element in your body, comprising around 50% of your entire body mass. Yet the majority of Americans are chronically dehydrated.
We severely undervalue the importance of sufficient water intake.
Even a 2% decrease in body water can seriously impair physical and mental functions. Fatigue is a classic symptom of chronic dehydration. Enzymatic activity slows down when tissues are dehydrated which causes a decrease in energy production.
Weight gain can also be attributed to chronic dehydration. Often people who are dehydrated can mistake thirst for hunger. This leads to over eating. After months and years of this the body can even turn off the thirst signal and instead go to craving foods heavy in water simply as a way to bring in any fluids at all.
Other symptoms include constipation, ulcers, and a multitude of digestive issues. With low body fluid your systems are simply not able to secrete sufficient amounts of digestive juices or process the food due to the water imbalance in the body.
In addition, your body is not able to eliminate toxins sufficiently and dehydration has been theorized to contribute to skin issues like eczema or chronic pain diseases such as fibromyalgia, arthritis, and rheumatism.
Because your body is still able to function, albeit at a suboptimal level, with chronic dehydration most people are unaware of their condition.
So how much water do you need to take in each day? According to the Mayo Clinic, “if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.”
If you prefer some more specific recommendations, the most common is the 8x8 rule which suggests drinking eight 8-oz glasses a day. This is the basic level of water and should be increased with exercise or strenuous activity.
Another fluid replacement level recommendation from the Institute of medicine is about 3 Liters a day for men and 2.2 Liters a day for women.
Even if you can’t take in all the recommended ounces in a day, don’t give up on it! Even just one glass more a day will be more than you are getting now. And over time, if you add just one glass a month, you will be taking great first steps to improving your overall health.
So go ahead. Grab a glass right now and get started on your way to better health!
Thursday, June 17, 2010
The YMCA Labyrinth: give your brain a break
If you have ever been in the YMCA parking lot you may have noticed an odd grouping of bricks and gravel at the southwest corner. Looking at it you may not know exactly what it is for but get a little closer and you will see there is a definite pattern. The outer bricks form the shape of a circle, and inside the bricks make a maze-like pattern.
It is a Labyrinth designed to help combine spirit, mind and body.
Labyrinths have been used for centuries as sacred spaces and are found in nearly every religion.
Unlike a true maze, which is designed to be unclear and difficult to navigate, a labyrinth really has only one path towards the center, and one path out. Unlike the world around us, the path of a labyrinth is unambiguous.
When you walk a labyrinth you follow the meandering path. The speed at which you travel is totally up to you. The biggest thing to remember when walking a labyrinth is that ‘finishing’ is not the point. Remember, unlike a maze there are no tricks so this is not a puzzle. It is the journey along the path that allows your mind to open up and can be a type of walking meditation.
Each time you walk the path you have a different experience. Some people enter a labyrinth with a specific question in mind. Others just use the time to let the mind quiet down for a few moments.
The time in the center of the circle can also be a symbolic space for praying, receiving, or reflecting.
The journey out of the circle can be used to integrate what was learned on the journey in with that from the center.
Of course, for many, walking a labyrinth is less about profound personal realizations and is just a nice time for a pleasant walk.
However you decide to use the labyrinth, it can be an enjoyable experience. A short break from a hectic life using a slower pace and no difficult choices.
The YMCA labyrinth is open to the public. Feel free to stop by and try it out today!
It is a Labyrinth designed to help combine spirit, mind and body.
Labyrinths have been used for centuries as sacred spaces and are found in nearly every religion.
Unlike a true maze, which is designed to be unclear and difficult to navigate, a labyrinth really has only one path towards the center, and one path out. Unlike the world around us, the path of a labyrinth is unambiguous.
When you walk a labyrinth you follow the meandering path. The speed at which you travel is totally up to you. The biggest thing to remember when walking a labyrinth is that ‘finishing’ is not the point. Remember, unlike a maze there are no tricks so this is not a puzzle. It is the journey along the path that allows your mind to open up and can be a type of walking meditation.
Each time you walk the path you have a different experience. Some people enter a labyrinth with a specific question in mind. Others just use the time to let the mind quiet down for a few moments.
The time in the center of the circle can also be a symbolic space for praying, receiving, or reflecting.
The journey out of the circle can be used to integrate what was learned on the journey in with that from the center.
Of course, for many, walking a labyrinth is less about profound personal realizations and is just a nice time for a pleasant walk.
However you decide to use the labyrinth, it can be an enjoyable experience. A short break from a hectic life using a slower pace and no difficult choices.
The YMCA labyrinth is open to the public. Feel free to stop by and try it out today!
Wednesday, June 16, 2010
Check out this article on how personal training can help you reach your goals!
You might want to lose a couple of pounds so that you can fit into that dream dress or it might be on doctors orders; whatever your reasons for wanting to lose weight and get fit, a personal trainer will help you to achieve them. Personal training can help you to achieve you goals in a fun and effective manner.
Personal Training is the Answer to Your Fitness Needs
Personal Training is the Answer to Your Fitness Needs
Monday, June 14, 2010
Hoop with Thursday June 17th at 10:00AM!
This week Thursday Hoop dance like a pro with hooping sensation Cecilia Deede. At 10:00AM you can build your own hoop, and at 11:00AM you can learn to use it (or borrow our limited of hoops). Register today and come join the fun!!
Thursday, June 10, 2010
Rock the Short Shorts this Summer!
Check out this article from Fitness Magazine on some great lower body workouts!
"Rock the Short Shorts!"
"Rock the Short Shorts!"
Wednesday, June 9, 2010
Exercising with Arthritis
Chances are that you or someone you know suffers with arthritis. Over 42 million Americans have it.
The most common type is Osteoarthritis (also called degenerative joint disease), as opposed to Rheumatoid or Juvenile arthritis.
Osteoarthritis occurs with the breakdown of the cartilage that serves as the buffer between bones. As this cartilage wears away, the bones actually start to rub against one another. This causes the pain and stiffness that is characteristic of arthritis.
More frequently doctors are prescribing exercise to help alleviate symptoms. The benefits associated with exercise, including improved energy levels, stronger bones and muscles, weight and stress control are well known for the general population.
However, for many people with arthritis, suggesting regular exercise seems counterintuitive, thinking moving their aching joints will only make things worse.
Unfortunately, because there is pain associated with movement, arthritis sufferers tend to decrease their levels of activity. This can compound the problems as unused joints are less efficient not only at daily movements but also in transporting nutrients and wastes, something that is vital in helping keep the remaining cartilage healthy.
The two most common types of exercises are range of motion activities and muscle strengthening exercises. These can both be performed safely by those with arthritis.
Range of motion activities attempt to gently move the joint through its entire and normal range of motion and should be done on a daily basis. Although daily activities certainly move a joint, they are no substitute for true range of motion exercises.
Muscle strengthening exercises are great in building muscular strength. Stronger muscles are better able to support their bones and joints, and can be especially beneficial when incorporated with challenging your range of motion.
People with arthritis should definitely be encouraged to move and get active. If you are uncertain which exercises are appropriate for you and your condition, be sure to discuss your options with your health care provider and get moving today! Good luck and happy training.
The most common type is Osteoarthritis (also called degenerative joint disease), as opposed to Rheumatoid or Juvenile arthritis.
Osteoarthritis occurs with the breakdown of the cartilage that serves as the buffer between bones. As this cartilage wears away, the bones actually start to rub against one another. This causes the pain and stiffness that is characteristic of arthritis.
More frequently doctors are prescribing exercise to help alleviate symptoms. The benefits associated with exercise, including improved energy levels, stronger bones and muscles, weight and stress control are well known for the general population.
However, for many people with arthritis, suggesting regular exercise seems counterintuitive, thinking moving their aching joints will only make things worse.
Unfortunately, because there is pain associated with movement, arthritis sufferers tend to decrease their levels of activity. This can compound the problems as unused joints are less efficient not only at daily movements but also in transporting nutrients and wastes, something that is vital in helping keep the remaining cartilage healthy.
The two most common types of exercises are range of motion activities and muscle strengthening exercises. These can both be performed safely by those with arthritis.
Range of motion activities attempt to gently move the joint through its entire and normal range of motion and should be done on a daily basis. Although daily activities certainly move a joint, they are no substitute for true range of motion exercises.
Muscle strengthening exercises are great in building muscular strength. Stronger muscles are better able to support their bones and joints, and can be especially beneficial when incorporated with challenging your range of motion.
People with arthritis should definitely be encouraged to move and get active. If you are uncertain which exercises are appropriate for you and your condition, be sure to discuss your options with your health care provider and get moving today! Good luck and happy training.
Friday, June 4, 2010
Weight Loss Basics
Check out this great handout on weight loss basics!
http://www.ideafit.com/fitness-library/weight-loss-basics-client-handout
http://www.ideafit.com/fitness-library/weight-loss-basics-client-handout
Wednesday, June 2, 2010
Stretching Guidelines
Stretching Guidelines
A lot of people know they should stretch. They know it is good for joints, helps reduce risk of injury and generally improves overall body function. However, for most folks that is where the knowledge stops.
Questions like how much, how far, how long often stop a stretching program before it even starts.
Luckily the ACSM (American College of Sports Medicine) has general guidelines for stretching. Here is an overview of their recommendations.
How often should I stretch? The ACSM recommends at least two to three days a week with five or six days a week preferred.
How many stretches should I do? Try to stretch all the major joints and muscle groups you used during your workout. Often this ends up being about 10-12 stretches.
How long do I hold a stretch? The recommendation is to hold a stretch for 15-30 seconds. If you prefer not to have a stop watch close by, this ends up being about three to seven full, slow breaths.
How many times should I do a stretch? Try to do each stretch two or three times.
How do I know if I am stretching far enough or too much? You should not stretch to the point of pain, however you want to stretch to a point of mild discomfort to get the most of your stretch.
Sometimes it is easy to overlook stretching as an important part of your workouts. Unlike strength and aerobic benefits, flexibility isn’t exactly noticeable. It won’t necessarily help you fit into your summer dress or get ready for swim suit season.
Stretching is absolutely vital to your body’s function. Start out easy and develop your flexibility habit. You can get many benefits out of just a few minutes a day. You’ll also learn it is a great reward after a hard workout. Good luck and happy training!
A lot of people know they should stretch. They know it is good for joints, helps reduce risk of injury and generally improves overall body function. However, for most folks that is where the knowledge stops.
Questions like how much, how far, how long often stop a stretching program before it even starts.
Luckily the ACSM (American College of Sports Medicine) has general guidelines for stretching. Here is an overview of their recommendations.
How often should I stretch? The ACSM recommends at least two to three days a week with five or six days a week preferred.
How many stretches should I do? Try to stretch all the major joints and muscle groups you used during your workout. Often this ends up being about 10-12 stretches.
How long do I hold a stretch? The recommendation is to hold a stretch for 15-30 seconds. If you prefer not to have a stop watch close by, this ends up being about three to seven full, slow breaths.
How many times should I do a stretch? Try to do each stretch two or three times.
How do I know if I am stretching far enough or too much? You should not stretch to the point of pain, however you want to stretch to a point of mild discomfort to get the most of your stretch.
Sometimes it is easy to overlook stretching as an important part of your workouts. Unlike strength and aerobic benefits, flexibility isn’t exactly noticeable. It won’t necessarily help you fit into your summer dress or get ready for swim suit season.
Stretching is absolutely vital to your body’s function. Start out easy and develop your flexibility habit. You can get many benefits out of just a few minutes a day. You’ll also learn it is a great reward after a hard workout. Good luck and happy training!
National Running Day
"Today is National Running Day, a chance to lace up, inspire others to exercise and celebrate the sport. Tell us why you run."
"Why I Run"
"Why I Run"
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