Author Archives: allan
Author Archives: allan
Even if you're not a born runner, you'll get something special from Pete Magill, the author of Born Again Runner. As an overworked script writer, Pete found himself in the hospital when he collapsed one evening. The alcohol, drugs and smoking were killing him. He turned to running as a way to fix himself.
It wasn't all success, but he stuck with it and is not a world-class runner for his age group. In Born Again Runner, he lays out a way for you to see your version of success as a runner.
Most runners will experience injuries at some time. Pete has organized preventive exercises for each of the common running-related injuries. An injury will keep you from running, which will impede your progress. Avoiding injuries should always be top of mind before, during and after your runs.
In his book, The Pathways of Qi, Matthew Sweigart has provided a deep dive into the eastern concept of Qi. He has a very good approach to this. This book is a very good way to become familiar with this practice.
Qi is a concept that comes from China. It is the movement of life energy and the way it moves into the human system. It is in alignment with the western phrase “flow.” Matthew learned the power of Qi when he was able to fix a weak and injured ankle through a simple reflection on who, not what, was causing his pain.
You'll typically find a qualified Qi practitioner at any disciplined martial arts studio. Matthew also teaches Qi Gong
matthewsweigart.com
In this episode, Paulette Sherman shows us how we can use baths for health and fitness. We do this by making a bath a ritual, focused on various aspects of our lives to include stress, relationships, balance, and recovery. Using these tools you can be more powerful and effective during the day.
These baths go beyond the general hygiene type baths.
– Law of attraction – Being very clear about what you want from this bath is important.
– Ritual – A ritual bridges your inner and outer space. It adds to the specialness of the moment.
– Essential oils – Beyond the wonderful smell, there are some therapeutic uses for them.
– Crystals – Each crystal has its own energy. The structures capture different things. You can match the crystal to your intention.
– Candles/colors – The candle represents the spirit of the event, matching your intention. For example, you could use white for peace.
– Meditation – This is about clearing your mind to avoid being distracted. This opens you up to pay attention to the message you'll get from a bath.
– Intention – This is the context for the bath. This is how you can use these baths for health.
– Visualization – Seeing what you want to attract. Visualizing allows you to see improvement in performance by setting your mind to a believe it is achievable. Pulling in all of your senses and emotions to visualize what you want.
– Prayer – This goes beyond religion. It is about calling on a higher power or your best self to be sure to hear what you need from this bath.
– Herbal teas – These teas match the energy of your bath.
– Journaling – This is where you can capture the things that came to you during your path. This allows you to apply things in your life.
Paulette took some time to discuss each of the following sacred baths. Each using the elements above and applying to the stated intention.
– Bath of self-care (p50)
– Return to peace bath (p102)
– Commitment bat (p149)
I'd encourage you to get the book and use baths for more than just hygiene. Using baths for health can be a way to heal, manage aspects of your life, and grow. If you do a sacred bath, please let me how it went in the comments below.
https://40plusfitnesspodcast.com/mindfulness-based-eating-lynn-rossy/
I learned last week that my mother has shingles. I had called her to plan my Thanksgiving trip up to see her and the rest of my family. I realized as we were talking and she was sharing her experience that all I knew about shingles came from a 30 second TV commercial for the vaccination. So, I decided I needed to learn more not only to possibly help my mother but to make sure my family and I are prepared.
I am not a doctor. I'm just going over my research as I make health decisions for myself. You should do your own research and work with your doctor to make decisions for yourself.
A virus called varicella-zoster causes Shingles. This is the same virus that causes chickenpox. After your body beat down chickenpox, the virus retreated into the nerve tissue in your spinal cord and brain. As we age, the likelihood we will get shingles goes up.
Shingles is a very painful rash (much worse than the chickenpox you experienced). The blistering rash causes pain, itching and may cause a fever. The rash can be anywhere, but it tends to be on your torso.
This virus is in the herpes family which includes nine different known types:
If you had chicken pox, you can get shingles. In fact, experts estimate that 50% of people over 80 who have had chicken pox get shingles. Since we're all here to improve our health and therefore live longer, we make sure we're dealing with this risk.
You're at increased risk when your immune system is depressed. This can happen if you're taking certain drugs, have HIV, or cancer. Remember this isn't about exposure, you already have the virus. It just comes back when you're too weak to fight back.
The pain associated with shingles can continue long after the rash goes away. Depending on the severity and duration of the virus, you can lose vision and/or deal with neurological issues. You can also face infection from the rash. This is why you want to focus on quick and direct treatment when you get an outbreak.
Inoculation – I'm not going to go into the pros and cons of vaccinations. Just know that getting the vaccination will decrease your risk of getting shingles. However, it won't drop it to zero and there are some potential side effects. If you're going this route, do your own research and have some thoughtful conversations with your doctor.
Anti-virals – If you have shingles, your doctor may prescribe anti-viral medication. Work with your doctor to treat your shingles quickly. Complications often occur when not addressed timely.
Stress management – Have a stress management protocol so your immune system is as strong as you can make it. I discussed stress management with Ori Hofmekler on this episode of the 40+ Fitness Podcast.
Immunity weakness – As we've noted, your immune system is the only think keeping shingles at bay. Anything that weakens your immunity will give you a higher risk of it getting out.
Lysine – This is an essential amino acid, which means you have to consume it to get it. Amino acids are the building blocks of protein. We get lysine from animal proteins. If you're at risk (immune system depressed, chronic stress), you may want to supplement with lysine. To get the best benefit from this supplement, you should take it on an empty stomach.
Adaptogens – Many cultures have used plants and herbs to manage health. I won't go into this too much here, but there are plants and herbs that can enhance your immune system and help you deal with stress. These adaptogens have been used for centuries with no adverse affect, but do your research and find reputable sources.
Vitamin D, K2, and Calcium – These vitamins and mineral are key nutrients for many functions of the human body. But most importantly they relate to bone health. I'm not sure why these have been linked to shingles prevention, but it seems there is a link to bone health and this virus.
Have you or someone you know had shingles? Please share your experience in the comments below. Thanks!
In this episode, I wanted to share my best fitness tips. Each of these fitness tips build on each other. You really need to keep each of these in your programming to ensure you're getting the most out of your fitness program.
1. Warm up
This has to be everyone's #1 fitness tip. Like rubber, your muscles and connective tissue get stiff when they are cold. It is important for you to do a proper warm up to avoid injury. A warm up consists of slow and controlled movement to get the blood flowing through your body. Only after you've warmed up should you stretch or exercise.
2. Have purpose
Each time you go to “work out” you should know why you're there. I see so many people come into the gym and wander from place to place with no clear agenda. I'm not saying they're wasting their time, but they certainly are not getting the most out of those sessions.
3. Focus
Once you're in the gym, focus on why you're there. The only reason for you to have your phone out is to skip a song on your playlist or record your effort on a fitness app. Yes, you are on a rest, but without focus you're likely resting too long. See warm up above.
4. Use good form
This is another key fitness tip. Injuries will keep you from meeting your fitness goals. Just as a good warm up is important for injury prevention, you should use good form. I'd encourage you to listen to the episode with David Knox, author of Body School. If you don't know good form, ask a trainer. I'm even willing to help, just ask.
5. Have consistency
Consistency is key to reaching your goals. Our bodies adapt to the exercise when we work through a challenge, feed, rest cycle. Taking too many days off will stall your progress.
6. Push
Using the same weight each time you work out will help you retain the strength you have, but you won't be getting any other benefit from it. When you exercise, push yourself. As I said above, you have to challenge, feed and rest to get results.
7. Rest
Another big part of the adaptation cycle, rest is imperative. This includes rest between sets, which should align with your purpose (shorter rests for endurance/mass and longer rests for strength). It also includes the rest between workouts. Don't think you can work the same muscles every day and see improvement. You have to allow the muscle to rebuild, which can take up to 72 hours.
8. Nutrition
Your muscle requires protein for rebuilding and some glycogen for fuel. Making sure you're getting enough food is important. If you're working while you're on a calorie restricted diet, you might find you don't have the energy to push. As a result, you're holding yourself back from seeing good results.
9. Hydrate
Hydration is key. You should make sure you're fully hydrated before you hit the gym. I like to take a sip of water between each set. This typically has me walking more during my workout and keeps me hydrated. And I'm not on my phone.
10. Reevaluate
From time to time, you'll need to step back and see how you're progressing. This reevalution will help you avoid plateaus.
11. Educate yourself
Take the time to educate yourself. This goes with form, fuel, exercises, and reps/sets. You need to figure out what works for you.
I hope you enjoyed these fitness tips. Do you have any fitness tips you'd like to add to the list? If so, please comment below…
In the book Body School, David Knox lays out the ways movement and form will keep our body healthy, fit and injury free. As a life-long dancer (yoga, jazz and modern) and a martial artist (holding two black belts), David knows a thing or two about movement and form.
email: davidknoxbs@gmail.com
Our inner voice is a very powerful thing. It drives our mood and feelings, and it can determine whether we will be successful in our health and fitness journey.
I'd like you to take a few minutes to do an inner voice audit. Answer the following questions (you may want a pen and pad to write down a few notes):
Now take a few minutes to think about this. Would you use the same words to address someone you love?
I'm currently reading Mindset: The New Psychology of Success by Carol S. Dweck, PhD. Yes, I actually read more than just health, fitness, and weight loss books. This best-selling book has been out for a while and has gotten a ton of praise in the business and education fields. That said, I think there are some very practical applications for someone on a health and fitness journey. I'll include a link to the book at the end of this post.
In the book, Dr. Dweck explains that mindset typically takes one of two natures:
Maybe you feel you have a little bit of both. Or maybe you think intelligence can be improved but we can't change who we inherently are deep inside. That's okay. Rather you're squarely in one or the other, or have some of both, you can move into a growth mindset, which in the end is the inner voice you need.
You can improve your inner voice with a few practices:
If isn't, now you know you can fix that.