Wellness Coaching

My mission as a wellness coach is to develop personalized approaches for each individual to deliver coaching that will result in lasting behavior change. Healthy Figures will help make a plan needed to sustain the lasting change of their self-awareness, overall health, and behavior habits so that each person can improve their overall health, well-being, energy, and accomplish more in life.

Wellness Coaching has been proven to help people achieve more out of life. Coaching sessions with Healthy Figures are held once a week or biweekly depending on the clients needs and are usually held over the phone. We have found that by holding sessions over the phone it is more convenient and easier to arrange for the client and therefore easier to commit to so that the client can move on to achieving their goals.

It is recommended that you get a hands-free headset for calls so that your hand are free to take notes if you wish. We also recommend that you have a glass of water on hand. Water helps you to think more clearly amongst other health benefits. When calling at your scheduled time, make sure that you are in a quiet environment to make sure that you make the most of your time. And, come prepared.

Each coaching session will be 45min to 1 hour and will be kept confidential. Professional coaches will observe and listen to the client's needs and from each session create strategies to acheive their goals. Then the coach will hold the client accountable to assignments given during each session.

Our focus is on helping individuals make lifestyle changes that will improve their health and wellbeing. Through coaching we hope to motivate behavioral changes in holistic ways that last a lifetime. After all, you deserve to feel good.

Healthy Blogs
Blast Away the Fat!
Here’s a fat-burning workout, designed to trim and slim you down in just 6 weeks. Best for: Toned legs, healthy heart. Why it’s a fat blaster: Adding hills to your workout ups your calorie burn like crazy and gives you a fast cardio boost. Plus, it’s a great way to sculpt your legs and butt. How to do it: Find a hill about the length of a football field (it should take you less than a minute to reach the top). Start at a warm-up pace for 5 minutes on relatively flat ground, then attack the hill. As you climb, you should start breathing heavily, with your intensity approaching 8 or 8.5 out of a possible 10. Push yourself until you make it to the top, then turn around and walk back down at a comfortable pace to let your breathing and heart rate recover. Once at the bottom, head back up again. Repeat a total of 8 times, then cool down for 5 minutes at an easy pace. Treadmill walkers can alternate 1–2 minutes at 4–8 percent incline with 1–2 minutes at 1 percent incline. Repeat 5–10 times. (No leaning allowed; use handrails only for balance.) Your legs are getting an amazing workout, so head off soreness by stretching calves, quads, hamstrings, and glutes when you’re done. Do-it-better trick: Shorten your stride, take quicker steps, lean slightly forward from your hips, and pump your arms to help you power up the hill. Don’t forget to also incorporate a healthy diet that is low in fat but high in nutrition. Try eating 4-6 smaller meals a day to keep your metabolism at it’s fat burning peak. In no time you will have the toned legs and firm bottom that you have been striving for.

Fitness Myths -- Busted!
Think you know the facts about getting fit? You may be surprised to learn how many are really fiction. It's easy to fall into the trap: A workout buddy passes along an exercise tip, and then you pass it on to several folks you know. One day, you're at the gym, and sure enough, you hear the same tip repeated, so you figure it must be true. But experts say that in the world of fitness, myths and half-truths abound – and some of them may be keeping you from getting the workout you need. That said, experts say there are also some fitness myths that just need busting, and the sooner the better. Fitness Myth No. 1: Running on a treadmill puts less stress on your knees than running on asphalt or pavement. Running is a great workout, but it can impact the knees--since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt. The best way to reduce knee impact, is to vary your workout. If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you'll be able to run for many more years. Fitness Myth No. 2: Doing crunches or working on an "ab machine" will get rid of belly fat. Don't believe everything you hear on those late-night infomercials. While an ab-crunching device might help strengthen the muscles around your midsection and improve your posture, being able to see your abdominal muscles has to do with your overall percentage of body fat. If you don't lose the belly fat you won't see the ab muscles. But can doing ab crunches help you to lose that belly fat? Experts say no. You can’t pick and choose areas where you’d like to burn fat, So crunches aren't going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection. Fitness Myth No. 3: If you're not working up a sweat, you're not working hard enough. Sweating is not necessarily an indicator of exertion. Sweating is your body’s way of cooling itself. It's possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

Top 5 Foods for Women
Make these five superfoods part of your diet at any age. Cranberries They earn super status for their ability to help fight off nasty urinary tract infections. About 10 ounces of juice a day does the trick. Plus, recent research shows that cranberries might also help fend off colds and fight stomach bugs, gum disease, and certain types of cancer. Add a little unsweetened cranberry juice to smoothies, and sprinkle some dried berries into cereal and muffin mix. Walnuts These nuts are rich in omega-3s, which help reduce inflammation and increase good cholesterol. They may even help with depression and reduce your risk of Parkinson’s and Alzheimer’s diseases. Top your salad with 1/4 cup or try them in pesto. Beans The humble legume may prevent heart disease and help head ?off colon cancer. Rich in two heart-friendly phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six times per week by adding canned kidney and garbanzo beans (rinse and drain first) to salads, burritos, and dips. Fish Studies show that eating seafood rich in omega-3s at least twice a week could reduce your risk of heart disease. And the reports say women of childbearing age and nursing mothers can safely eat as much as 12 ounces of seafood a week if they avoid high-mercury swordfish, shark, tilefish, and king mackerel; albacore tuna should be limited to 6 ounces a week. Tomatoes Loaded with the antioxidant lycopene, tomatoes and ?cooked tomato products pack a big health punch (at 32 milligrams, 1 cup of spaghetti sauce serves up the day’s recommended intake). Studies show that women with lycopene-rich diets can have as much as a 50 percent lower risk of developing breast cancer. The antioxidant can also lower your blood pressure and bad cholesterol, and may even reduce your risk of getting macular degeneration and a host of cancers.

Essential Items From A to Z
Whether you are working hard to eat a healthier diet or simply trying to lose a few pounds, it is essential to have food on hand that is both nutritious and convenient. Quick and healthy snacks that you can simply grab and go make busy lives much less stressful. Also having a well stocked kitchen with both healthy food and a variety of spices and things to cook with will help you to have the tools that you need to prepare healthy and delicious meals. Here is a fun list of suggestions that you may want to have on hand in your kitchen to help you meet your nutritional and weight loss goals. A is for Almonds (assorted nuts) as well as assorted fruits and vegetables. B is for Balsamic Vinegar. Great on salads or as a dip for French Bread. Beans are a great source of protein. C is for Cereal, canned tuna, Canola oil, low fat cottage cheese, and Craisins. D is for Dragon Fruit, a great alternative to your usual fruit choices. E is for eggs (try egg beaters), egg whites and eggplant. F is for fish (halibut, tilapia, catfish haddock, salmon, tuna, or shellfish such as shrimp, crab or lobster) G is for garlic and ginger. Great for adding some spice to your food. H is for hummus. It makes a great dip for baby carrots and celery. L is for lean meats (turkey breast, ostrich, or a well trimmed pork chop or pork tenderloin) as well as low-fat or non-fat milk. M is for Mozzarella cheese sticks, mangos, and mandarin oranges. O is for oatmeal (great for breakfast), or olive oil and onions to use while cooking. P is for peanut butter (use in moderation and try the natural brands) and pasta sauce or popcorn (try air popped or the light brands having less than 3 grams of fat per serving) Potatoes are a good choice in red, yellow, or russet varieties. Q is for quartered apples for a quick natural high fiber pick up. R is for rice (whole grain, long or brown varieties) radishes or romaine lettuce for salads. S is for spices (have a variety of salt free varieties on hand) soy products (soy milk, tofu, soy burritos for example), or sweet potatoes. T is for tomatoes, tortillas (whole wheat), or turnips. U is for unsalted butter or nuts. V is for seasonal fresh vegetables. Great for snacking, salads or vegetarian meals. W is for whole wheat breads, pitas, bagels, crackers or pasta. Also have plenty of water on hand. X is for extra virgin olive oil, extra good on salads or to use when cooking. Y is for low fat yogurt and yellow squash. Z is for zucchini for snacking, salads and side dishes. Here’s an extra challenge! Can you think of different ways to mix and match these products to create snack or meal ideas?

Some Basics on Strength Training
Adding strength training to your exercise routine has many benefits. Cardio exercise is a great way to burn calories and increase your metabolism while trying to lose weight, but adding some simple weight training to your routine as well helps you to firm up, build muscle and keep your metabolism running at full throttle. Weight training provides many health benefits. Adding it to your weekly routine helps to keep your bones healthy and increases your strength and overall endurance. It can also boost your energy level, improve your posture and balance, and helps you to look toned and lean as you begin to develop muscle. Health benefits can include improving your insulin sensitivity, improving your blood lipid and lipoprotein profiles, as well as in some cases lessening lower back pain. It can also help you to meet your weight loss goals by increasing your metabolism and helping you to reduce unwanted body fat. As with any new exercise program, check with your health professional before beginning. There are many books out there to help you as you begin to incorporate strength training into your exercise routine. Some books to look at include Strong Women Stay Young by Miriam nelson, Ph.D., Body For Life by Bill Phillips, Body For Life For Women by Pamela Peeke, Weight Training For Dummies by Liz Neporent and Suzanne Schlosberg, and Lift Weights to Lose Weight by Kathy Smith. These selections and many others are available at your local book store. Ask your doctor or personal trainer for their suggestions as well. Videotapes are also available on the subject. Selections include such titles as Sit Down and Tone Up by Jodi Stovlove, Tonin’ Uptown and Tonin’ Downtown by Richard Simmons, and Lift Weights to Lose Weight by Kathy Smith. There are many other titles available at your local video store or retailer. You also may be able to find them through your health care provider. When starting a strength training program you should begin with at least two sessions per week consisting of at least 8-10 exercises with 8-12 repetitions. Exercises should target all the major muscle groups of the body. You can either rest 20-30 seconds between sets or use active recovery. Active recovery means doing some simple stretches between sets or working another body part. This works well as you can alternate between exercises, keeping your heart rate up instead of resting between sets. Try starting out with a comfortable weight for each exercise and increase your weight slowly as you gain strength and endurance. Allow 36-48 hours of rest between workouts to prevent injuries that can be caused by overuse. Weight training can add some variety to your workout as well as help you on your journey to being fit and healthy. With all of the great benefits, it is definitely something to consider. For more guidance and advice ask you fitness trainer for additional suggestions.

6 Things You Can Do in 6 Minutes
We all know that we live in a fast pace world and we don't have time to exercise as much as we need to every day. We also live in a world that everyone wants to lose weight. On the days that you don't have time to exercise, take charge of your health by doing one of these 6 things that takes less than 6 minutes. 1) Bring a water bottle with you wherever you go. Drinking more water is a great way to increase your metabolism. 2) Do 5 flights of stairs every morning. Stairs are a great calorie burner. 3) Take a Multi! Most people don't get all of the nutrients that they need. By taking a multivitamin, you allow your body to function as it should. 4) Eat a piece of fruit before or with each meal. Fruit is sweet and full of nutrients and water which helps to curb your appetite. 5) Write down your food. I have never had anyone not lose weight that has written down their food. 6)Lastly, make a "Do Not Disturb" sign and put it on your refridgerator and your pantry. This will remind you to think twice before you enter and reach for something other than the fruit bowl on the counter. You can do it! If you want to lose weight, start today. Pick one of these six tips and stick with it for this week.

Outdoor Strength Training
Cooler weather is here! Take advantage of the cooler weather and fresh by taking your strength training routine outdoors. You can achieve the same results you get from a gym workout without ever picking up a dumbbell. Here are some exercises that you can try to shape up while enjoying the summer sunshine. Pull ups will strengthen your upper back, biceps, and shoulders. Grip a bar with your arms shoulder-width apart. Placing your palms so that they are facing you will work your biceps, while placing your palms facing outward will work your back. Straighten your arms so that you are hanging beneath the bar making sure not to lock your elbows. Pull yourself up towards the bar, hold for a second, then slowly lower yourself back down. Bicycle exercise will strengthen your abdominals. Lie on your back with your hands placed behind your head, legs bent, and feet flat on the ground. In a twisting motion, touch your right elbow to your left knee while extending the opposite leg. Hold for a second, then twist to the opposite side bringing your right knee toward your left elbow. Alternate back and forth. Dips will strengthen and tone your triceps. Facing away from a park bench, bend your knees and grasp the seat of the bench with your hands shoulder width apart. Bend you arms to lower your body then push yourself back up again. Lunges will tone your entire lower body. Standing with your feet shoulder width apart, head up, and back straight, step forward with one leg. Bend your knees until your front leg is at a 90 degree angle. Using your front leg, push yourself back up into a standing position. Repeat, alternating leg positions. Of course if you would like to step up your outdoor workout, you can always bring a couple of different weights with you or you can wear a weighted back pack. If you go workout with a friend, try tossing around a medicine ball for some additional fun and exercise. You may also want to bring a mat with you to cushion your body when doing exercises on the ground. Don't forget to warm up before you start with a 5-10 minute walk, stretch afterwards, and wear sunscreen.

Make a Personal Action Plan
A great way to stay on track with your nutritional and fitness goals is to create a personal action plan for yourself. A personal action plan starts with a goal. A goal is something you want to accomplish for yourself but may take a while to achieve. Action plans are short term plans that will help you to reach your goal. They must include a specific action or behavior that you want to do and know that you will be able to accomplish. Your plan should include what you are going to do, when you are going to do it, how much you are going to do, and how many days a week that you are going to do it. An example would be I will walk for 20 minutes before meals every day. Another important aspect of your personal action plan is to include a scale that will measure your confidence level. Your confidence level is an indicator of how certain you are that you will succeed with the action plan that you have created. Create a scale numbered from 0 to 10 where 0 represents having no confidence at all and 10 represents the highest level of confidence. The more confident that you are, the more likely you are to succeed. If your confidence level is low you may want to consider changing your action plan. At the top of your personal action plan plainly state your intentions. State what, how much, when, and how many things that you intend to do this week. Next rate your confidence level on your scale from 0 to 10. Have a section where you can write down things that you feel could make it difficult to fulfill your action plan. Next state how you will overcome those challenges. Write down what resources you will turn to that week for support in fulfilling your action plan. This could be something as simple as talking to a friend or family member. At the bottom of your action plan include a spot to write in how you are going to reward yourself when you achieve what you set out to do. This should be something self nurturing to yourself. Often times we are so busy nurturing those around us that we forget to do anything nice for ourselves. We all deserve a special reward, something to look forward to for working hard to achieve our goals. Be sure to sign your plan and date it. At the end of the week, come back and access your progress. Did you accomplish what you set out to do? Record your progress in a journal or notebook. Don't forget to pat yourself on the back for your accomplishments that week. By making your action plan every week you will continue to make progress towards achieving your long term goal. The small steps that you take every week will eventually turn into larger steps, and before you know it you will have achieved the success of meeting your long term goal.

Facts About Alli
One of the newest diets on the market right now is Alli. Alli is the over the counter version of the FDA approved fat blocker formerly known as Xenical. It is the exact same medicine as Xenical, but only half the strength. Alli isn't just a pill, it is a complete diet program that includes the medication, a reduced low fat diet plan, regular walking and toning exercises, and behavioral changes. It also comes with a companion book titled Are You Losing It? Losing Weight Without Losing Your Mind, other weight loss materials, and online support. The cost is around $1.50 to $2.00 a day. You can get a 60 count starter kit for $49.25 and a 90 count kit for $62.99. Though Alli is only half as strong as its predecessor Xenical, the side effects are not necessarily less. Side effects include gas with an oily discharge, inability to control bowel movements, oily or fatty stools, and oily spotting. Side effects will worsen if the prescribed diet is not followed. The major benefit of Alli is that when it is taken in conjunction with a sensible low fat diet and exercise plan you will lose 50% more weight than with diet and exercise alone. An example of this would be if you would have lost 10 pounds over a 3 month period, you would lose 15 pounds over the same 3 month time if taking Alli. It is not a miracle pill though as it will not work effectively on its own. The only way that it will work is by adapting a healthy lifestyle. The benefits of Alli don't seem to outweigh the negative side effects though. There is no substitute for simply cutting your calories, eating a low fat diet, and getting plenty of water and exercise when trying to lose weight. You can lose a ½ pound to 1 pound a week simply by cutting your calories by 300 a day and walking an extra 2 miles. This method may be slow, but it is effective, long lasting, and has no negative side effects such as having miserable gas or possibly having an embarrassing accident. The extra few pounds that could be lost by taking Alli might just as easily be taken off by simply increasing your exercise routine by a few minutes a day. Save your money for the new clothes you will enjoy buying as the weight slowly but surely disappears. As always, check with your doctor before starting any new diet or exercise program.

Smart Snacks on the Go!
It seems as if everyone has such a busy lifestyle that we are often eating on the run. Eating in the car or at your desk at work in a necessity for some. Without proper planning it is all too easy to grab the wrong kind of snack simply because it is convenient. Fast food and high calorie junk food is all too readily available when we get the urge to munch. Know your most vulnerable times for nibbling and plan for a healthy snack instead. Here are some suggestions for snacks that will satiate your hunger without sabotaging your healthy lifestyle. Vegetables are great when you are craving something to crunch. You can eat them plain or try marinating them is no oil dressings or rice vinegar. You can also use seasonings like dill, garlic, or salt free blends for a little extra zest or a low fat dip. Good choices for snacking include baby carrots, bell peppers, broccoli florets, carrot or celery sticks, cucumber, cauliflower, lettuce, jicama, mushrooms, radishes, or grape tomatoes to name a few. Low sodium vegetable juice is also a great choice. Crackers that are low in fat and sodium are another good choice. Varieties can include Crispbread, Matzoh Crackers, Harvest Crisps, Oyster Crackers, Armenia Cracker Bread, plain bread sticks, brown rice crackers, unseasoned Ry Krisp, low sodium saltines, graham crackers, pretzels, or popcorn that is low in fat. Donâ€™t forget to read the labels on the box to see how much a portion size is and to check for fat and calorie content. There are many healthy options out there including crackers that contain whole grains. All fresh fruits are healthy options that can help you satisfy your craving for something sweet. Try to enjoy fresh fruits instead of dried fruit or fruit juices which contain more calories. Fruit juice has more calories ounce per ounce than regular sodas. Snack size sugar free applesauce is another good choice. Try to avoid canned fruits that are packaged with added sugars. Protein choices can include mozzarella string cheese, low fat cottage cheese, and yogurt which comes in many light, fat free, and no sugar varieties. Dry soups such as many bean soups are low fat, high fiber, delicious, and will leave you feeling satisfied. Some meal replacement bars are good too. Look at the ingredients, saturated fat, and vitamins to decide which protein bars are best. I usually recommend the Trim Advantage brand and that is what I choose for myself when I need a quick snack. When it comes to beverages, don't forget your water. Try adding a lemon slice or Crystal Light to your water for some added flavor. Flavored and/or carbonated waters are also an option and come in many low sugar or no sugar varieties. Other choices include low sodium carrot, tomato, or vegetable juices as well as non-fat milk or buttermilk. Remember to watch your caffeine intake, but in moderation hot or iced tea or coffee or diet sodas are also an option. Also try sugar free cocoa or hot chocolate. XS is a brand that offers some great healthy energy drinks as well as sports drinks.

Exercise For a Healthy Mind and Body
Scientists are discovering that exercise not only promotes a healthy body, but a healthy mind as well. Recent studies in science have shown that exercise can make people smarter. In a study where a group of people were put on a three month aerobic exercise program it was shown that at the end of the three months test subjects developed new cells in the brain. Other studies have shown that vigorous exercise makes the brain run faster and more efficiently. Aerobic exercise helps the heart pump more blood to the brain as well as the whole body. When the heart pumps more blood to the brain, brain cells receive more oxygen and the oxygen nourishes the cells. So the next time you are working out remember that you are not only doing a good thing for your body, but your brain benefits as well. As more research is being done in this rapidly growing field of study scientists continue to prove that there truly is a connection between having a healthy body and a healthy mind.

Skills to Maintain Healthy Eating Habits
Working hard to change your eating habits and lose weight is a challenging process. Now that you have achieved some desired results, maintaining that lifestyle is the next step. Here are some tips to help you on your way. 1. Emotionally support yourself through non-food activities. Calling a friend for encouragement or getting a hug from someone you care about will give you a longer lasting lift than simply choosing to eat something. 2. Eat a meal in the morning. Eating a meal that is high in fiber will fill you up and reduce the risk of overeating later in the day. Breakfast foods that provide carbohydrates help stabilize your blood sugar and boost your metabolism. 3. Limit your stimulant intake. Overindulging in caffeine, sugar and junk foods can influence mood swings and cause anxiety. Limit or avoid alcoholic beverages. 4. Find something else to do when you are tempted to eat but are not hungry. Exercise, go for a walk, read a good book, or try a relaxation skill such as deep breathing when you feel stressed. Do any activity that will invigorate you and help you get past that food temptation. This coping skill will become easier the more you practice it. 5. Snack smart. Plan snacks for the times of day when you know that you start getting hungry. By planning you can make healthy choices and avoid impulse eating. 6. Avoid restrictive dieting. Restricting can work initially, but can lead to later feelings of deprivation and irritability. Allow yourself the freedom to eat some foods higher in fat and calories once in a while, but plan your diet for the most part around healthy choices. 7. Exercise regularly. Keeping up on your exercise program helps you to feel healthier so that you will usually want to eat healthier. Exercise will also help to produce chemicals in the brain that actually help reduce food cravings. An added plus is the psychological and physical benefits that you gain! 8. Eat at a designated eating spot and not in front of the television. By eating at the kitchen table or other eating area you will be less distracted. Distracted eating tends to pull your attention away from enjoying your meal and consequently may leave you feeling unsatisfied when the meal is over. If you're not satisfied you will be likely to go back for seconds or to snack later on. 9. Seek out support from someone you trust like your Wellness Coach, personal trainer, nutritionist, or doctor. That's what they are there for.

Eating to Lose Weight
Losing weight absolutely does not mean starving yourself. "You can really eat more and weigh less, if you know what to eat." said Dr. Dean Ornish, MD, author of "Eat More Weigh Less." Here are some guidelines for eating healthy to lose weight. Eating a low fat diet will be the most effective way to control your calories and lose weight. A good guideline to use is to choose foods that have no more than 3 grams of fat per 100 calories. When using oils it is best to use canola or olive oil. Eat your fruits and vegetables! For vegetables you can have 3 or more servings per day. A serving of 1 cup raw or a ½ cup cooked vegetable provides only 25 calories. They are also a great source of vitamins, minerals, and fiber. Eating fruit can help you to curb your sweet tooth naturally. Try to plan for 2-3 servings daily. Whole fruits will have less calories and are a better choice than dried fruits or fruit juices. Plan for 4-7 servings of complex carbohydrates every day. A serving is generally a ½ cup. Choices include breads, potatoes, pasta, noodles, rice, cereals, beans, corn and peas. Try to incorporate whole grain choices in your diet whenever possible. Use meat and cheese as well as dairy foods moderately. You can eat 4-6 ounces of lean meat daily. Chicken, turkey, and fish are good options. Also try vegetarian choices such as beans, peas, lentils, or soy foods as a good source of protein. Dairy foods should be low in fat. Include 2 servings in your diet daily. Examples of servings would be 8 ounces of nonfat milk or 6 ounces of yogurt. Dairy is a good source of calcium in your diet. You can get additional calcium from calcium fortified orange juice, spinach or other dark leafy vegetables, and tofu. Be sure to drink plenty of water. Plan to drink at least 8, 8ounce glasses of water daily. Drinking water is important when the temperatures get high, and during exercise, and dieting. Last, but not least a wellness coach, personal trainer, family member or friend can help you stay motivated. Find a buddy to help hold you accountable.

12 Ways Exercise Promotes Better Health
1. Exercise reduces your risk for colon cancer. Studies have shown that colon cancer is 40% more likely to occur in a person who does not exercise than in someone who is physically active. 2. Exercise reduces your risk for coronary artery disease. People who are inactive have a 45% greater chance of developing coronary artery disease than those who are active. 3. Exercise reduces your risk for developing osteoporosis. Sedentary people have an almost 60% greater risk of developing osteoporosis than those who are active. 4. Exercise increases bone size and density which helps prevent bone loss due to aging. 5. Research has shown that exercise increases the production of HDL cholesterol by 40%. HDL is the good cholesterol that helps reduce the risk of coronary artery disease. 6. Exercise promotes muscle coordination, reaction time, and strength, all of which are necessary for balance and stability. 7. Exercising increases the heart's endurance and the volume of blood that it can pump to the body. This promotes improved overall heart function. 8. Exercise can decrease falls resulting in injury by 30% and can reduce the risk of hip fractures by 20% to 40% in the elderly. 9. In studies exercise has been shown to increase life expectancy in adults by as much as 2 hours for every hour of regular aerobic exercise. 10. Exercise helps keep the arteries flexible and free of plaque build up, lowering blood pressure and helping to prevent blood clots. 11. Aerobic exercise releases mood lifting hormones which promote a sense of well being and help reduce stress. 12. Poor diet and lack of exercise is second only to smoking in lifestyle factors that contribute to the nation's top killers, including coronary heart disease.

Baby Steps to a Healthier You!
Getting started on a diet and exercise program can seem like a daunting task, but it doesn't have to be. You simply have to be willing to start slowly, taking baby steps every day to get closer to your goal, a healthier you. After a while you will see that those baby steps can add up quickly until you are well on your way to obtaining your dreams. Exercise can make a difference on the outlook that you have on life by improving your self esteem and making the stresses of daily life seem more manageable. A good way to get started is simply by walking. Start out with a short walk every day and increase your distance a little at a time. There are also many simple exercises you can do from the comfort of your own home such as crunches, dips, pushups, and stretches. You can get more ideas on exercises that you can do from home or work from your Wellness Coach or Personal Trainer. Additionally you can start by making simple changes to your diet. As much as you can, replace fried foods and sugar with fruits, vegetables, and whole grains. Try keeping a food diary to keep track of your daily food and calorie intake. You will notice a difference in your energy level and how you feel. Again, you can seek guidance and tips from your Personal Trainer or Wellness Coach. Keeping track of your weight loss and measurements in a notebook or journal will bring a sense of accomplishment and will keep you motivated to keep up the good work. Remember, you didn't reach your current weight overnight, and it unfortunately won't disappear overnight either. Keeping up those baby steps will eventually get you to your goal! Small changes in your daily exercise program and diet can improve your health dramatically. Benefits can include weight loss and can help you to manage health conditions such as high blood pressure, high cholesterol levels, and diabetes with the guidance of your doctor. Ultimately exercise can become a joy and something that you look forward to doing every day. Always have a dream, whether it be to walk or run a marathon, improve you health, or get to your ideal weight. Baby steps will get you there!

Wellness Books

Wellness Books





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Discover Wellness: How Staying Healthy Can Make You Rich

By	Bob Hoffman, Jason A. Deitch

Wellness causes prosperity and to benefit and profit you need to read, absorb and use the great wisdom in Discover Wellness. Lifelong wellness is our individual and collective quest to save our economy. Drs. Hoffman and Deitch are brilliant geniuses and leading-edge thinkers as well as friends of mine with solutions to a wiser, healthier and richer future for you and your family. --Mark Victor Hansen - Bestselling Co-Author of Chicken Soup for the Soul Series.

Wellness Articles from Medworm
Resources for brain health across the lifespan
As promised in my previous post on Neurogenesis and Brain Plasticity in Adult Brains, I will now list some interviews, video, articles, and books that go hand-in-hand with these fascinating topics we are discussing. Please comment below if you have favorite additional resources! NEUROGENESIS MIT news "“ Picower researcher finds neuron growth in adult brain Society for Neuroscience brain brief "“ Adult Neurogenesis BRAIN PLASTICITY Neuroscience for Kids "“ Brain Plasticity: What Is It? Society for Neuroscience brain brief "“ Brain Plasticity, Language Processing and Reading Brain Science Podcast "“ Ginger Campbell interview with Norman Doidge, MD, discussing Neuroplasticity, and his book The Brain That Changes Itself CBD Radio "“ Interview with Norman Doidge Carol Dweck discussing "growth" versus "fixed" mindsets Wired Science "“ Mixed Feelings "“ how the human brain can change THE ADULT BRAIN Brain Science Podcase "“ Ginger Campbell discussion of Elkonon Goldberg's book The Wisdom Paradox Oregon Health & Science University "“ Brain Awareness "“ The Adult Brain PBS "“ The Secret Life of the Brain "“ The Adult Brain McGill University has an interesting timeline that traces the discovery of neuronal growth in adult brains. This is part of The Brain from Top to Bottom, "An interative Web site on the human brain and behavior" EXERCISE Brain Science Podcast "“ Ginger Campbell interview with John Ratey, discussing Exercise and the Brain and his book Spark Johy Ratey speaking at Authors@Google CREATIVITY "¢ INNOVATION "¢ CHANGE Creatively Speaking "“ Sir Ken Robinson on The Power of the Imaginative Mind Sir Ken Robinson's TED Talk "“ Do schools kill creativity? Arnold Wasserman interview on SMARTBoard Lessons/PD to Go Episode 131 "“ Design & Innovation (interview begins about 1/2 into the podcast) Laurie Bartels writesÂ the Neurons FiringÂ blog to create for herselfÂ the "the graduate course I'd love to take if it existed as a program". She is the K-8 Computer Coordinator and Technology Training Coordinator at Rye Country Day School in Rye, New York. She is also the organizer of Digital Wave annual summer professional development, and a frequent attendee of Learning & The Brain conferences. adult neurogenesis, brain awareness, Brain health, Brain Plasticity, Carol Dweck, change, creativity, exercise, fixed mindset, google, growth mindset, human brain, innovation, Johy Ratey, MIT, Neurogenesis, neuroplasticity, neuroscience for kids, Norman Doidge, resources, Society for Neuroscience, The Brain That Changes Itself addthis_url = 'http%3A%2F%2Fwww.sharpbrains.com%2Fblog%2F2008%2F08%2F26%2Fresources-for-brain-health-across-the-lifespan%2F'; addthis_title = 'Resources+for+Brain+Health+Across+the+Lifespan'; addthis_pub = 'sharpbrains'; (Source: SharpBrains)

Dealing with bullies
Going back to school means facing many challenges both academically and oftentimes socially. Unfortunately, for many kids, a big part of these social challenges is bullying. In fact, according to the American Academy of Child & Adolescent Psychiatry (AACAP): "Surveys indicate that as many as half of all children are bullied at some time during their school years, and at least 10% are bullied on a regular basis." Bullying can have devastating consequences, including depression, anxiety, low self-esteem and thoughts of suicide. Potential Signs Here are some warning signs that your child might be a victim of bullying: - Withdraws socially - Feels isolated and sad - Exhibits mood swings - Threatens violence - Doesn't want to go to school - Unexplained bruising - A drop in grades; learning problems - Changes in social life How to Help Your Child The AACAP recommends: "¢ Ask your child what he/she has already done and whether that's worked. "¢ Tell your child to walk away from a bully and seek help from the school's staff. "¢ Teach your child to be assertive. "¢ Encourage your child to be with friends, because it’s less likely he/she will be picked on in a group. "¢ If you notice that your child is having trouble academically or has withdrawn, seek a mental health professional early on. How to Approach School Staff The U. S. Department of Health and Human Services suggests: "¢ Record details about bullying incidents along with meetings with school personnel. Ask your school to also keep records of any incidents against your child. "¢ Talk with your child's teacher about the following: what the teacher has observed; what he/she will do to investigate the bullying and stop it; ask if your child seems isolated. "¢ Always follow-up with school staff and see the principal if there's no improvement. If that doesn't work, keep going up the hierarchy to the superintendent. "¢ Put complaints in writing. "¢ Be persistent. Cyberbullying The Centers for Disease Control and Prevention defines cyberbullying, or electronic aggression, as: "any kind of aggression perpetrated through technology"”any type of harassment or bullying (teasing, telling lies, making fun of someone, making rude or mean comments, spreading rumors, or making threatening or aggressive comments) that occurs through email, a chat room, instant messaging, a website (including blogs), or text messaging." Though traditional forms of bullying are still more common, cyberbullying is becoming an increasing concern. In fact, researchers have found that, like traditional bullying, cyberbullying is linked to depression, decreased grades, peer violence and suicide. But, unlike classic bullying, cyberbullying can seem more intense, because it occurs at home, it's far reaching, often anonymous and might be harsher. An article in the New Scientist provides more detail into this phenomenon and its devastating effects. Additional Resources Center for Safe and Responsible Internet Use Resources on Cyberbullying Dealing with Bullying Tip Sheet for Kids Parenting Tips on Bullying Parenting Tips: Do's and Don'ts (p. 8-9) More Advice (Source: World of Psychology)

Parents influence whether their children eat fruits and vegetables
Parents are one of the greatest influences on their children’s eating habits. This has been confirmed in a new study published this summer. According to researchers at Washington University in St. Louis parents who providing fruits for snacks and serving vegetables at dinner can shape a preschooler’s eating patterns for his or her lifetime. Researcher Debra Haire-Joshu, Ph.D., a professor at the George Warren Brown School of Social Work found when parents eat more fruits and vegetables, so do their children. On the other hand, when parents eat and give their children high fat snacks or soft drinks, children learn these eating patterns instead. I firmly believe if we teach our children how to make healthy choices, about good health, nutrition and being active; these will help them to develop healthy habits and lifestyle choices to they can be healthy for a lifetime. Article Source: Reuters Health. August 25, 2008. Kids follow parents’ lead on fruits and vegetables. More information: Dyer KA. 2007 - 8. Healthy Year Round Resolutions. Squidoo.com Dyer KA. 2007. Raising Healthy Children for Life. Squidoo.com Image Source: Modified Microsoft Image. Authored by drdyer. Hosted by Edublogs. (Source: Nutrition and Wellness Biology 50)

Vintage psychology film
Habit Patterns (1954) hails from the Psychology for Living film series by McGraw Hill Book, with an accompanying textbook by Sorenson and Malm. It was targeted at 1950s teens. I’d hate to see what questions they asked the class after showing this hilariously harrowing film. “It’s a little late for tears, isn’t it Barbara?” she says, the patronizing narrator beginning to chide. “You’re a creature of habit, Barbara, we all are. Unfortunately not all your habits are good ones. Here’s how your day started wrong.” There’s a list. “You started your day with no plan at all. Can’t find your hair brush? Can’t remember where you left it?” She continues in the same tone throughout all 14 minutes of this educational film that reminds us social norms change over time. Barbara is compared to Helen, a neighbour and classmate who behaves perfectly. “[Helen] uses taste in selecting her clothes, and more than that she keeps them clean, and mended. And she’s able to match the right skirt with the right sweater.” At that time, however, this was an important point. Barbara goes off to school in a dirty sweater, which was not okay 50 years ago, as today. “If you had a habit plan for your mornings you might get off to a decent start one day.” There is useful info about keeping a sleep routine and good hygiene and how some habits smooth life, but poor Barbara isn’t going to learn them this way. If you’d like to build good habits to replace unwanted ones, I suggest starting with a good therapist, or online CBT. (And, break a habit.) (Source: World of Psychology)

Getting started in bio50 nutrition & wellness for fall 2008
Tomorrow is the start of a new semester. Online students look for an email message sent to your email of record with the college. If you are stuck logging onto the Blackboard Course System, see the Blog Page on Blackboard. Face to Face students I will see you on Monday or Tuesday. Authored by drdyer. Hosted by Edublogs. (Source: Nutrition and Wellness Biology 50)

Exercising the body is exercising the mind
I apologize for the long delay in getting back to this column but I have a good excuse. We just recently had a baby, and boy, that takes care right there of the physical exercise need. Between carrying the baby upstairs and downstairs, running to get the baby, getting out of the bed and picking the baby up and putting the baby down a couple of times a night no you need not worry about getting your daily exercise dose in"¦Now, the majority of the answers to my post on the brain virtues of physical exercise suggests that most people think that the brain benefits of physical exercise are mostly to be understood as complementary effects of a healthy life style. Is this correct? In my post today I will attempt to answer this question. First, while generally healthier people seem to have healthier brains, the physical exercise effect on the brain seems to be independent of other things. One of the most important development in neuroscience was when the official dogma claiming that there was no neurogenesis (production of new brain cells) in the adult brain was toppled. Now we know that the brain is "plastic" meaning that, under the right circumstances, the brain can change in terms of both producing new cells and getting more cells connected to each other. One of the places where neurogenesis has been shown to occur in the adult brain is the dentate gyrus, a strip of grey matter placed deep down in the brain. The dentate gyrus is a part of the hippocampus, the main memory structure, and has been shown to play a role in the forming of new memories. What can the dentate gyrus teach us with regards to physical exercise? Following a series of extremely thought provoking experiments researchers from the Gage laboratory at UCSD concluded that exercise leads to the production of new brain cells in the dentate. First the researchers found that mice housed in an enriched environment (a larger cage with toys, tunnels, and more opportunity for physical activity, learning, and social interaction than in standard bare cage) have an increased number of new neurons in the dentate gyrus. The enriched environment is a mice equivalent of not only healthy but good living: leisurely enjoying life, getting both physical and intellectual stimulation, socializing with friends. Now, the fact that new neurons were produced was a big enough news in itself but the Gage group did not stop there. Their next goal was to figure out if neurogenesis was the result of a sum of factors acting together (i.e. the enriched environment) versus a specific effect of individual factor. So, they first dissected the enriched environment in a number of "sub" environments. In their next experiment they placed the mice in a "learning environment" where they had access to a maze, a "physical exercise environment" where mice had unlimited access to a running wheel, in addition to enriched and standard (empty cage) environments. Then they compared the groups in terms of behavioral performance and eventually looked at their brains. Their conclusion was anything but expected: while both enrichment and wheel running led to improved spatial memory function only physical exercise in a running wheel also promoted neurogenesis and enhanced the survival of newborn neurons in the dentate gyrus. Bottom line: exercising seems to literally mean "exercising the brain". So, in lieu of conclusion, till next I wish you all happy trails (and I don't mean it as just trails on the paper in a paper and pencil memory task)! Adrian Preda, M.D. is an Assistant Professor of Psychiatry and Human Behavior in the UC Irvine School of Medicine's Department of Psychiatry and Human Behavior. His expertise in human behavior, psychology and spirituality is based on years of experience working as a psychiatrist, psychotherapist, teacher and researcher in a variety of academic clinical and non-clinical settings. He also teaches the UC Irvine Extension class The Mind that Changes the Brain: Wellness in the Second Millennium. References: van Praag H, Christie BR, Sejnowski TJ, Gage FH (1999) Running enhances neurogenesis, learning, and long-term potentiation in mice. Proc Natl Acad Sci USA 96: 13427"“13431 van Praag H, Kempermann G, Gage FH (1999) Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. Nat Neurosci 2: 266"“270. Farmer J, Zhao X, van Praag H, Wodtke K, Gage FH, Christie BR (2004) Effects of voluntary exercise on synaptic plasticity and gene expression in the dentate gyrus of adult male Sprague-Dawley rats in vivo. Neuroscience 124: 71"“79 Related reading: - Physical Exercise and Brain Health - Art Kramer on Why we Need Walking Book Clubs adult brain, adult neurogenesis, brain, brain benefits, brain is plastic, enriched environment, exercise, Gage laboratory, healthier brains, healthy life style, hippocampus, improve memory, intellectual stimulation, memory structure, neuroscience, new brain cells, newborn neurons, Physical Exercise, social interaction, UCSD addthis_url = 'http%3A%2F%2Fwww.sharpbrains.com%2Fblog%2F2008%2F08%2F23%2Fexercising-the-body-is-exercising-the-mind%2F'; addthis_title = 'Exercising+the+body+is+exercising+the+mind'; addthis_pub = 'sharpbrains'; (Source: SharpBrains)

Wellness Coaching Podcasts
Flo Schell's Unique Sales Secrets
Flo Schell, EdM, former VP of Sales, Sylvan Learning Systems, Inc, and Certified Sales Coach offers four of her "Unique Sales Secrets" to coaches, consultants, and small business owners everywhere. Directly from her book, Stop Selling: Start Clicking!, Flo offers a strong relationship approach to selling and redefines the word "selling" so that it becomes comfortable for business owners and customers alike. Schell has been featured in The Wall Street Journal and Success magazine for her relationship approach to sales. Learn more at: www.StopSellingStartClicking.com

The Secret's Law of Attraction vs. Thomas Leonard's Principles of Attraction
With the popularity of The Secret, some coaches are starting to confuse the Law of Attraction with Thomas Leonard's Principles of Attraction. OnCoaching Editor Stephanie Brail takes a critical look at The Secret, its very bizarre origins, and how it could be a detriment to coaching. Then, the Principles of Attraction are explored and contrasted with the Law of Attraction. Your feedback is encouraged. If you would like to submit an MP3 with an alternative viewpoint or write an editorial for OnCoaching, email coach@oncoaching.com.

Suzanne Falter-Barns: "Think Like Major Media to Attract Major Media"
Suzanne Falter-Barns is a brand consulting and media packaging expert who assists small business owners, authors, consultants, solopreneurs, and coaches with media relations and online marketing strategy. In this talk, Suzanne provides important tips on how to deal with the media. Find out more about Suzanne at www.getknownnow.com.

Carol Kauffman on Positive Psychology Coaching
Carol Kauffman, Ph.D., is Assistant Clinical Professor at Harvard Medical School. She talks to us about the exciting new field of positive psychology, and how this relates to the coaching world. To learn more about positive psychology coaching, check out Carol's website at www.positivepsychologycoaches.com. 0

Ellen Britt on Wellness Coaching
The future of coaching may indeed be "wellness coaching." What is wellness coaching and what makes for a good wellness coach? Join us, as we chat with Ellen Britt, co-founder of the Helix Institute, a new school for wellness coaches.

Interview with Andy Wibbels
In the first OnCoaching podcast, we talk with Andy Wibbels, author of "BlogWild!," about the power of blogging.