Storm Fitness Newsletter – Healthy Habits Challenge – January 2009
A health and fitness newsletter on how to stay looking and feeling your best at any age
Greetings Clients and Friends;
I hope that you all had a delightful holiday season and have enjoyed spending time with your loved ones! I know I sure have! Now that things are winding down after the holidays, we have the new & exciting year of 2009 to focus on! It’s truly imperative that you make sure you have a plan of action in place before the New Year takes off.
Although I believe starting a healthy journey in life is possible at anytime, I know that New Years resolutions are so popular with people because it really does mark the beginning of a new year and the possibility for change….if you are ready to take it on! But, you have to be ready! You might not know where or how to start but that’s what we are here for – to help get you moving in the right direction. Don’t feel shy about picking up the phone to call and discuss your particular situation, we love hearing from you.
This season you will find 2 articles that I hope will give you some guidance to getting started out on the right foot in 2009. The first article is wellness coaching oriented while the other article is personal training oriented and will give you a specific game plan to get started with. Another great article this month has to do with the state of the economy and stress & the impact that it’s most likely having on your health. It is more important than ever to be sticking with your exercise routine during these stressful times – it’s the one thing you can be in control of….your health!
Wishing you all the very best in 2009!
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team
Storm Fitness, LLC
Storm Fitness News!
Storm Fitness is now offering gift certificates and customizable packages designed to specifically meet the health and fitness needs of your friends, family members or loved ones.
Don’t forget to read our testimonials where you will get a first hand account of the healthy lifestyle we can create for you and your family. We would be happy to discuss a specific fitness program that will fit your exact needs.
Visit www.stormfitness.com for more information on our offerings or call Jessica at 703-869-8376 to discuss a customizable package for yourself or your loved ones.
Here’s to a Very Fit, Healthy and Happy 2009!
Ring in the New Year with a New You!
Happy New Year! With the New Year comes a time for reflection. Below I have listed a few tips on creating positive change for your mind body and soul in 2009 and beyond!
1. Attitude determines altitude.
Your attitude is everything. You get what you expect. You increase the likelihood of success when you expect it. So expect good things in 2009 and focus on the good.
2. Start every day with a six-pack.
Not that kind of six pack but, the kind of six pack that gets you headed in the right direction. Think of it as your daily To Do List. Highlight the six most important things and knock them out first. Don’t sweat it if you can’t get your whole list done; simply roll it into the next day.
3. Cut yourself a break.
All work and no play makes Jack a dull boy. Take time throughout the day to have a cup of tea, take a few deep breaths, get centered and reflect on what’s working and what’s not working in your day.
4. Make exercise a daily priority.
Exercise reduces stress and builds self-esteem. It also helps you recharge so you can prepare to take on the next day. Starting your day with some kind of physical activity for at least 20 minutes will create a profound effect.
5. Work smarter not harder.
Learn to let the unimportant things go. Focus on your priorities. If it doesn’t need to be done today – it shouldn’t even be on your list. It’s easy to start something. The challenge is in completing it. Focus on the priorities and concentrate on getting them done. To get more done, you may have to do less.
6. Journal your ideas.
Get an idea book. Go out and buy a notebook and plan to keep it in your car. Form the habit of reflecting and jotting your thoughts and ideas in your notebook. This type of reflective writing builds inner strength for the author and is an amazing tool for reviewing the year and your accomplishments.
7. Read and achieve.
Invest at least 15 minutes every day reading about your interests. Books, magazine articles, and even web sites, can make a big difference over time. Listen to tapes and CD while commuting. Fill your mind with positive and motivational content. You will become what you read and hear. You will also become what you think about most. So, when you’re reading make sure you’re thinking positive thoughts.
Plan your work and work your plan and you will find 2009 to be even better than 2008. Here’s to a great New Year and a Great New You!
Healthy Habits Jump Start Challenge for 2009
Your Mission: Incorporate one new healthy habit each week and stick with it. Each week you will build on your new habits so that within 3 months (the next time I check back in with you with my Spring Newsletter) you will be performing all 12 healthy habits!
Week 1: Start Your Cardio Program – Anywhere from 10 minutes to an hour depending on your current fitness level. Work up to 45-60 minutes if possible even if you go slowly.
Week 2: Eat Every 3 Hours – That’s 3 meals and 2 healthy snacks in one day. Each meal should contain a palm sized serving of protein, two fist sized servings of veggies and a fist size serving of healthy carbs.
Week 3: Prepare Healthy Meals – Choose out healthy meals for the week. Spend the next 1-2 hours preparing the meals and store them in airtight containers to take to work with you.
Week 4: Strength Train – Strength training will give amazing shape to your body. Begin with 1-2 sets of 12-15 reps of light to moderate weight twice a week on non consecutive days.
Week 5: Drink Water – Flush out bloat and puffiness from excess sodium.
Week 6: Take a Multi Vitamin – as a little extra insurance.
Week 7: Stretch – Start by doing 5 minutes of stretching after your cardio workout.
Week 8: Floss – Daily Flossing will increase your life span and reduce the risk of heart disease.
Week 9: Portion Size Check – Make sure you haven’t been opting for white flour carbs instead of heartier choices that keep you feeling fuller longer.
Week 10: Get 7+ hours of Sleep – Your mind and muscles recover during this period and robbing them of this essential sleep time can lead to a breakdown in your body along with weight gain.
Week 11: Use Sunscreen – Find a moisturizer with SPF 15 or higher and put it on your face every day.
Week 12: Posture Check & Reflect – Remind yourself at least twice a day to stand and sit tall. Draw your shoulders down and back, lift your chest and pull in your abs. Reflect and add something restful to your life. Congratulations for having created a healthier you! Now keep up these great habits to continue experiencing the benefits over your lifetime!
Did You Know?
The activity level of children drops sharply between ages 9 and 15, when most fail to reach the daily recommended level of 60 minutes of moderate to vigorous physical activity.
~Journal of the American Medical Association, July 16, 2008
When Life Gets Stressful, Exercise More!
It’s no surprise that many of us have watched our stress levels rise along with the instability of the economy and rising food and fuel prices. Yes, uncertainty in many areas of the world along with job insecurity can leave us all feeling anxious and exhausted. Not to mention that the holiday pace stretches us beyond our normal stress levels even further.
When demands on your time and energy pick up pace it can be tempting to postpone your exercise program along with taking care of your body by eating a healthy diet. Why is it that we tend to abandon all that does our body good and keeps us sane when things begin to get the most stressful? In fact, this is the exact time that it’s most urgent to stick to your self-care program so that you can build emotional resilience, reduce feelings of stress and replenish your good humor.
The benefits of exercise can’t be overstated enough. Research has found that participation in regular physical activity is strongly linked to emotional resilience which is the ability to cope with challenges that life will continue to throw our way. When the going gets tough the energy that you put into your emotional and physical health pays double the dividends which will prevent chronic health problems in your future and help you cope more effectively with the challenges life presents.
Exercise increases resilience in many ways but here are just a few of the most powerful:
Improvements in mood: Exercise can provide a break from work and worry and leave you feeling more refreshed.
Increased Energy: Even when a workout leaves you physically tired, you might still feel emotionally calm and energized.
Self Confidence: Most people find that they feel better about their body and appearance as they become stronger.
Better Health: You need your health to do all of the things you want to do and physical activity reduces aches and pains as well as the energy drain associated with disability.
Less Stress, Anxiety and Depression: Research has shown that regular exercise is as effective as medication for mild to moderate feelings of stress, anxiety and depression.
Improvements in Quality of Life: Particularly older adults, who are likely to experience improvements in memory and other areas of cognitive function. Strength training also leads to better balance and stronger muscles.
Development of a Healthy Lifestyle: Participation in a regular exercise program indicates a person is making self-care a priority. This often spills over into other areas of life with a person taking interest in eating nutritious foods, quitting smoking and having a positive attitude about life.
Increased Focus on Fun and Friends: People who consistently exercise create opportunities to spend time with people they enjoy and have fun because they feel good about themselves and life in general.
Instead of letting the news media get into your head and bring you down and instead of letting work stress you out or the holiday’s bring you to your knees with lists of errands…..take a deep breath! Take control of something you can change (your health and self-image) instead of worrying about something that you can’t change.
Clear your head and go for a walk or a jog, anything that will get your heart rate up and those endorphins pumping. Stick with your exercise program or get started on one. There really couldn’t be a better time to let exercise be your natural medication booster by lifting your spirits and keeping you healthy when things seem tough. Trust me, after your exercise things won’t seem so bad anymore and that positive attitude you gain from feeling good about yourself will translate directly back into your life in a positive way!
7 Secrets To a New Body
“Secret #5 Strength Training”
If strength training is not a part of your fitness program then it’s IMPERATIVE that you start. Strength training when coupled with a proper nutrition program will get you that lean toned body you have always desired. Below are some important concepts to know before you begin a strength program.
1. Axial loaded Weight Bearing Exercises:
The best exercises for building bone are weight or load-bearing exercises. These include weight-lifting, jogging, step aerobics, racquet sports, and many other activities that require your muscles to work against gravity.
2. Progressive Overload:
In order to get bigger and stronger you must continually lift more and make your muscles work harder than they’re used to working. The human body will not change unless you force it to. As with all things in life, you get back what you put in.
3. Proper Form: Your mind needs to be involved with what you are working on. Pause before starting each exercise and focus on the muscle you are working. You will be less likely to injure yourself and you will yield better results.
4. Breathing: It’s a simple rule; whenever the strenuous part of the movement occurs is when you exhale. Whenever you are lifting yourself or rising up against gravity, that’s when you blow the air out.
5. Core: The core consists of all the muscles in your abdominal and lower back area. These muscles work in harmony to provide stabilization for your body. By strengthening the muscles that help support the spine and improve posture you can dramatically decrease your risk of lower back injury and pain.
6. Functional: Functional training is the science of training the body to meet the specific needs and demands of every day life this can be done with the use of balls, foam rolls and balance boards.
7. Sport Specific: If you were to examine the biomechanics of football you would find that speed, power and strength are necessary for optimal performance. Combining speed and power in a weight-training program like the clean and jerk lifts trains the body to generate high power outputs and speed. Likewise, an entire different set of movements would be appropriate for an endurance athlete versus a sprinter. Train the body for your specific sport if you want to see vast improvement.
There are hundreds of training concepts out there. Experiment with your program and always be willing to learn and try new things. The important thing is to get started with strength training and see how it can improve your body and the quality of your life!
“There are many aspects to success; material wealth is only one component. Success also includes good health, energy and enthusiasm for life, fulfilling relationships, creative freedom, emotional and psychological stability, a sense of well-being, and peace of mind.”
~ Deepak Chopra~
We hope you enjoyed this edition of the Storm Fitness Newsletter. Thank you again for coming along for the journey with us and we wish you a very successful 2009 Winter Season with all of your health and fitness goals! Again, if you need anything at all we are always here to answer any questions you have.
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team