Author Archives: julie
Author Archives: julie
This is part 5 of a 5-part Wellness Roadmap series. You can find part 1 here.
What happens when you reach your health and fitness destination? Consider the acronym, CARG0:
Celebration – Take the time to look back at where you were and how far you have come. Celebrate your success and consider rewarding yourself.
Adjusting to your new normal – You’re looking and feeling healthier and people may make comments, both positive and potentially negative. Accept the new you.
Reset your GPS – You’ve achieved your initial vision. Don’t let that be the end. Shift your attention to what you’d like to achieve going forward and set your new vision (GPS).
GO – Take action and continue working to maintain and improve your health and fitness.
The end of one journey is the beginning of another. Health and fitness is no different. When you reach a goal, use CARGO to keep you looking toward what is on the horizon.
This is part 4 of a 5-part series. You can find part one here.
On the last episode, we discussed the first three aspects of STREETS, or how to reach your health and fitness destination. Now we’ll discuss the final four: energy, education, time, and stress management.
Energy – This includes both hydration and nutrition. Many people do not drink enough water on a daily basis. Figure out what makes the most sense for you in terms of drinking water and keep at it. In terms of nutrition, most experts agree that the quality of the food you eat is important. Generally, avoid processed foods, certain oils, and high fructose corn syrup. Find an eating plan that works for you.
Education – Use information to make an informed decision for your own health. Recognize that you might need to experiment to see what works for you.
Time – Use the 3Ps: patience, persistence, and progression. It will take some time to achieve your vision. Stay persistent and stick with your plan. Push yourself and progress if you want to continue improving. Your body wants to find a balance point and you may experience a plateau as a result. This is normal. Consider altering your strategy or applying the patience, persistence, and progression principles.
Stress Management – Recognize that stress is a part of life. Let go of the things you cannot control. Don’t allow stress to derail your progress.
Think through these aspects of STREETS and align them to your vision to set yourself on the pathway to health and fitness success.
This is part three of a five-part series. You can find Part 1 here.
Now that your GPS has been set, it’s time to take it to the STREETS and determine exactly how you’re going to reach your destination. We’ll discuss the first three aspects: strategies, training, and rest.
Strategies – Set strategies that align with your vision. Along the way, you may need to make adjustments and adopt new strategies. Determine how you will use accountability to personalize your strategies. Consider enlisting the help of a personal trainer. Evaluate your habits and eliminate those that are not serving you.
Training – Choose the modalities that make the most sense for you based on your overall vision. If you want to maintain and build strength and improve mobility, endurance, balance and agility, training is the answer. Though you can lose weight without exercising, you may not lose it as quickly as you’d like or you may not have the final look you are seeking.
Rest – This includes recovering from workouts and sleep. Remember that rest is equally as important as the work. Resting also helps you to avoid injury.
On the next episode, we’ll finish up with the last four aspects of STREETS: energy, education, time, and stress management.
This is part two of a five-part series you can find part 1 here.
With a GPS, you enter your destination and the GPS charts the path to your destination. For the Wellness Roadmap, we will do the same in three steps: Grounding, Personalizing, and Self-awareness.
Grounding – You must understand what you want to achieve. This involves making a firm commitment to your goal. What’s your vision? What’s your emotional why that ties you to this vision? Is it big enough to drive you past any obstacle that comes your way? It is the foundation of where you want to go and why you want to go there. Keep this in mind throughout your journey.
Personalizing – Identify your unique baselines and understand what they mean relative to your vision. Set milestones and SMART (specific, measurable, attainable, relevant, timely) goals. Know where you are and establish these little segments to give you success along the way.
Self-awareness – This includes physical self-awareness and understanding your limitations. Mental self-awareness is also critical, especially when it comes to accountability. It’s important to have a friend or personal trainer to help keep you moving toward your destination. If you need help with this, check out group training at https://40plusfitnesspodcast.com/training/.
Once you set your GPS, you have a foundation for why you’re doing what you’re going to do. This is the cornerstone of your health and fitness success.
Throughout the next four episodes, we’ll be talking about the Wellness Roadmap, a concept that will provide a pathway to get you where you want to go on your health and fitness journey.
I'm sure you remember using a paper map, charting your path to reach your destination. The Wellness Roadmap is no different. You can use this technique to prepare for your next health and fitness trip.
In Episode 296, we’ll “set your GPS”. This means establishing your destination or what you’re trying to achieve. In Episodes 297 and 298, we’ll examine the “STREETS,” and determine what avenues you need to take to make sure you arrive at your health and fitness final destination. And finally, in Episode 299, we’ll discuss what happens once you reach your destination or goal.
Use this Wellness Roadmap to put together a plan for 2018 that guarantees your success! Let’s get started!
Diane Bergeron is a visually-impaired athlete who appeared on the podcast previously and spoke about her intention to complete an Ironman competition. In this episode, she shares an update on her Ironman experience. After competing and unsuccessfully completing the race in 2015, Diane shares that she was recently successful in her quest.
In her most recent experience with the Ironman, she shares that just over 2,000 athletes competed. Her goal was to finish the race healthy, strong, and feeling uninjured. She was able to accomplish just that with a time of 16:15:57.
In order to achieve this goal, Diane invested a significant amount of time and effort into her training. First, she evaluated the 2015 race and what caused her to be unable to finish. She considered what factors she could she have changed. After realizing that the run was one of her weak areas, she made sure to focus on this in her training. As a result, Diane did two marathons and a lot of running to prepare for the next Ironman. She worked on the spin bike three times per week and ran three times per week. She also incorporated strength building with lighter weights.
To avoid overtraining and lessen the possibility of injury, Diane made it her personal policy to have at least one day off per week. This allowed her muscles to rest and recover. As a result, on the day after the Ironman, she experienced little pain and felt strong and healthy.
Looking forward, Diane is aiming to qualify for the Boston Marathon. She is also organizing the first five-person relay team of all blind athletes to compete in the Canadian Death Race, for which she will begin training in January.
Leonard Leinow is the author of the new book, CBD: A Patient’s Guide to Medicinal Cannabis. He wrote the book because he was constantly getting questions about the use of CBD. As such, he designed the book to be an introductory guide for people to learn about CBD and determine their own path to experience the substance.
Substances in cannabis help with healing, as it is a complicated substance with a number of chemicals. Most medicinal qualities are in the cannabinoids. However, the entourage effect of all components will create different varieties of CBD based on the various ratios of cannabinoids and terpenes included.
CBD does not have a psychoactive component, but it lowers your appetite which could assist with weight loss. It is also good for having the body break addiction qualities and has uses with the opioid crisis. It impacts diabetes, as many have reported that their disease has been improved as a result of introducing CBD. With Alzheimer’s, CBD also has a beneficial impact in that it can help to prevent the disease, as well as easing the effects of those who currently have the disease. CBD can also help with sleep, specifically helping people go to sleep easier and sleep longer.
Leonard also speaks about the methods of delivery. Smoking involves an onset that is very quick, usually within 30 seconds. Vaporizing also includes a quick onset, but would be a safer and cleaner method of delivery. When taken orally, it could take 30 to 45 minutes for one’s system to digest the substance, but it will have a longer effect of up to eight hours. By using a topical application, it will penetrate through the skin possibly up to an inch. This will be anti-inflammatory and help with the pain, but anything deeper will require ingesting the substance. Patches are gaining popularity, as they include a continuous application, lasting six to eight hours. Dosing is critical. Leonard recommends starting small, with a quarter of one’s target dose and slowly raising the dosage over the course of one to two weeks.