Burn 100 or More Calories in 15 Minutes

Triceps Dips

The holidays don’t mean you have to carry extra baggage into the new years, meaning fat. According to Lucas J. Carr, PhD, assistant professor in the department of kinesiology at the College of Health and Human Performance of East Carolina University in Greenville, North Carolina. There are several activities you can do to burn 100 calories in 15 minutes.

• Try doing a cycle of push-ups, pull-ups, triceps dips and jumping jacks in 15 minutes. These high intensity calisthenic activities can burn anywhere from 100 or more calories in 15 minutes.

• A game of touch football, tennis or even basketball with no rest, can burn a 100 or more calories.

• Using a push mower instead of a seated mower is a great way to burn off the extra.

• Going up and down the stairs with no rest.

• Even doing 15 minutes of intense kickboxing can burn 100 or more calories. And if you forgot to wear shin guards and have a little bruising after your cardio kickboxing, try taking a warm Epsom salt bath or using a warm compress to help in the healing process. When the skin bruises, it’s caused by broken capillaries underneath the skin, which can cause that black and blue coloring. Or if you’re prone to bruising, make sure your eating enough greens in your diet, which are a good source of vitamin K. In addition, vitamin C is also helpful with bruising because it helps with collagen synthesis. If bruising last longer that a couple of weeks, you may need to see your doctor to make sure there is no underlying medical reason why your bruising easily or the bruising is lasting longer than normal

In closing, checking your baggage in at the airport is one thing but as far as the extra poundage is concerned, you don’t have to check it in. In fact, leave it in 2012 and start your New Years with a happier, slimmer and healthier you;-).

Refueling & Finding Your Center

Sometimes I get overwhelmed with the thoughts and feelings of everything I have to do and the biggest frustration is the lack of time. I’m finding this more, as I get older, in fact, time takes on a whole new meaning. It’s no longer this thing that “I can’t wait to turn 16 to drive or 21 to drink.” I remember thinking as a kid how a year seemed like an eternity and now the pages of time flip by so fast, I can’t help but say, “Where did the time go?” As we get to different stages in our lives, we take on new perspectives and our priorities change and things that we thought were so important may not be. Also our responsibilities and obligations start to add up and we sometimes loose ourselves in the midst of all the chaos.

Growing up, I always remember my mother having the heart of a giver and still to this day she does. If she had to, she would not only sacrifice her life for her family but she would give her last piece of bread to someone in need. Those memories stay in my mind and have helped shape me. I can’t imagine doing an occupation that doesn’t allow me to help or give to others. For me, it’s the ultimate high knowing that I did something helpful or good to someone else. It’s not to say that I have not been burned many times doing so but still I can’t imagine not giving. My hope is that others would do the same in return. However, there are times that I loose myself and who I am and I find my attitude towards life changing. Balance has always been a challenge, how much do I give or when do I stop or should I even help that person? Each situation is unique as well as the individual whom I consider. What I do know is, I can’t allow my heart to harden and I try to keep in mind that everyone makes mistakes and deserves another chance and the one chance maybe the changing one, so I try to use that as my guide but I’m also human. I always like to sometimes describe myself as a cup with many straws and sometimes I have too many sippers and not enough pours. So recently, I thought it would be a good idea to go on a trip alone just to feel what it’s like to not have any straws in my cup and to refill. The city and state I chose to stay in was Saint George Utah because I’d been there many years ago. And I relish in the fact that it’s a town that does not have a lot of busyness compared to the city. I also knew that the artistic landscape and vibrant shades of reddish brown was what I needed to bring fire back into my soul. Prior to the trip I felt drained, guilty for leaving my family, work left undone, etc…Long story short, I’m glad I took the time to make that trip. I can’t tell you how much it cleared my head and it allowed me to take on some new challenges. I think my favorite part of the trip was going on hikes alone and even though the weather would change dramatically at times, I still had this sense of freedom, calm and renewal being out amongst Gods creations. Of course it was hard to come back to reality but my thoughts and memories of my trip help sustain me.

Next year I plan on doing it again because there is a sense of peace that I found and this un-need to be surrounded by people I know all the time. I must  confess…it’s nice having the feeling of not having to be anything to anybody except to be you. A wise yoga instructor and a friend of mine once said, “the center of the center of you.” What that means to me is going back to the center of me and making that center stronger, wiser and better overall. It's not to say that I have it all figured out because I don’t and still have my own battles like everyone else and I by no means am close to perfect but what I do know is finding the center of you and what your all about is part of the key to making your life the best it can be. And sometimes you have to remove yourself from everything and everyone to be in that center.

The Best of the Best with Miriam Nakamoto

The best of the best…what comes to mind when you hear that phrase? If you’re someone who is extremely confident and believes you're the best, then perhaps you are. Or maybe your well educated or at a place in your life where you can say, “I’m better at being me now than I was in the past." And maybe that makes you the best as a unique individual. For me personally, I've always been fascinated with people whom in my opinion seem like the “best of the best.” They may not necessarily know this but their skill level, experience, accomplishments etc… makes them. Or they may be in a place where I would like to be or they may inspire me to reset my goals. The point that I’m trying to make is last weekend I had a great opportunity to train with, in my opinion the “best of the best.” When it comes to female Muay Thai fighters, Miriam Nakamoto  has a fighting record of 15-0 with 6 KO's and several title belts. From watching her fights, I knew right away that she is very talented at what she does and her confidence shows her ability in the ring. She moves with grace, ease and rhythm, it’s her unique fighting style. Training with her and watching her teach me how to throw kicks, punches and knees correctly was awkward at times because I felt like I had two left arms and feet. But watching her perform the movements was very graceful and effortless. This was no surprise since she has been fighting for over a decade. Fighting is a violent sport but she does it with great skill, technique and the knowledge knowing that if she does not perform at her best she could get injured.

From my experience training with Miriam at Combat Sports Academy in Dublin CA, it was a very humbling experience but also motivating and inspiring. And to be honest there were times when I wanted to give up and there were times when I was sparring with Miriam when I became very intimidated  and distracted meaning I had to keep my mind focused on what she taught me and utilize those skills in the ring verses wanting to do a 50 mph dash out of the ring lol. Out of this whole experience, I couldn’t help but to think back to this past June when my family and I did our yearly trip up to Huntington Lake where I always try to challenge myself at doing something new. Whether it’s rock climbing, hiking at a high elevation, experiencing heights with no fear or going on solo hikes. For me as time passes, I’m gaining a greater understanding of what I’m capable of and what I’m not. . However, the "nots" shouldn't  be used as a block or telling myself, “you can’t achieve that.” It’s a time when I reflect back on people whom I know are achievers or in my eyes are the “best of the best.” And in my opinion the ones who are the “best of the best,” don’t make that claim. They just view themselves as doing the best they can do as individuals. 

In closing my thoughts are, everyone should try to be the “best of the best.” Meaning the best you can be and not set unrealistic goals but at the same time don’t limit yourself. In the end, you will be surprised what you can accomplish when you set your mind to it and allow others to inspire you.

Ways to Better Handle Stress

What do you do when you’re in a stressful situation? What is your reaction to the stressor? Some people resort to eating, others may suffer from mood swings or even negative behaviors. Stress is one of those things that cannot be totally eliminated. In fact, there are good stressors such as the anticipation of something exciting happening that your looking forward to. And then there is the stress that we all know too well and that’s the one that can affect our well-being in a negative way such as chronic stress. There are several forms of chronic stressors for instance, life difficulties, role strains, chronic strains, community-wide strains and daily hassles (Romas, Sharma 2010). Chronic stress can affect hormones, which in turn can affect weight loss, eating, sleeping patterns and in the long run can shorten your lifespan. How can you better cope with stress? Here are something’s to consider. If the stressor is something you can change such as a job, it may be a good idea to consider changing jobs. In such case you have to ask yourself, "Do I want to live a happy healthy life or continue watching my health diminish?" If what your doing is not making you happy then consider making a change for the better. Are there people in your life who are affecting you in a negative way? Maybe it’s time that you let those people go. No matter how hard you may hold on or try to change that person or individuals, realize that some people may never change and if they want to change they are capable of doing it on their own. Especially if you’ve given them guidance and have always been there for them but yet they never truly change. This is hard for people who are givers but understand your actions have planted plenty of good seeds and now it’s up to the individuals to make the change.

Most stress can be reduced or eliminated based on our actions. This can be hard at times when an issue is overwhelming. The best starting place is with you. When you’re focused, at peace with yourself, in a healthier state and spiritually whole, you can make better judgment. Ultimately having an end goal is very helpful. Making small healthy changes in your diet can help your body better cope with stress. Exercise is always helpful because it helps to increase endorphins which help with mood. Also weight loss  to help reduce health problems. Making sure your getting adequate rest will help with performance. Being in a spiritual state that allows you to be at peace with yourself is vital. Being in a peaceful spiritual state will teach you that you can only control so much in this life and the rest is given to God. Being at peace with yourself can be achieved through meditation. A simple form of meditation to start with and can be done anywhere is  called “loving kindness meditation.” This can be performed anywhere and it starts by thinking about someone who is close to you and sending them a mental blessing or thinking of them in a positive way.  For example, "I wish you wellness, happiness and peace.” And then wish the same things back to yourself. When you think on these things, it will bring you tranquilly and solace which in turn will help release any stress and tension.

One of my favorite ways to reduce stress besides exercise and martial arts is laughter. I maybe somewhat from the "land and of the easily amused" but one things for sure, my days are better when I've spent a good portion of it laughing. Sometimes by best friend from high school will send me a humorous text that will send me into an hysterical laugh and I will send one back and that really sets my day off to a good start.

Works Cited:

Romas John A, Sharma Manjo. Practical Stress Managment. San Fransico: Benjamin Cummings. 2010. Print

Rewriting Your Priority List

This weeks blog is about reflecting back on yourself and where you are on your priority list. Too many times life's complexities, commitments, stresses and other issues get in the way of putting ourselves first. Some how we think neglecting ourselves and doing everything else is more important. "Putting the additional hours in at work will allow me to get further ahead." Or "I’ll exercise later once I finish...(you fill in the blank)." Or perhaps the weekend comes and there are too many things going on and it makes it difficult for you to keep up your workout routine. Or your thoughts maybe, "I’m under a lot of stress right now and as soon as things get better then I’ll start eating healthier and exercising." But the reality is things never really get perfectly better. We all know the excuses and have been there at one point or another. But I want you to take the time and reflect back on your reason or reasons why you don't put yourself at the top of your priority list? What are the pro’s and cons of putting you first and then considering what should be next on the list. From my own experience putting myself first always out weighted the cons. And from my personal history I am a workaholic by nature and some how I manage to find completeness in my busyness. However, if it were not for me getting up early every morning to have my time to exercise and eating healthy, I don’t think I would be able to juggle being a career woman a mother and have a complete family life that includes friends. Sometimes it seems as if my priority list continues to grow. But one things for sure and that is I will always be at the top of that list and everything else will follow. Because the reality is when our time is up here on earth those priorities that you put before you will still remain and the things that should have been at the top of your list will suffer the most. So in my opinion, you should be first on your priority list and then family, friends etc… Also keep in mind that spirituality is a part of you and should be at the top of your list as well. Because the two are one and that's what will make you whole. Some of the most amazing people who are a part of my life have taught me this from their own experiences and I've learned this on my own. So this coming week, rewrite your priority list making you number one;-).

Water is more than a hydrator

Water has many functions in the body. In fact, “70% of the human body” is made up of water. Water helps to remove toxins from the body, aids in absorption, regulates body temperature, circulation and excretion. It also assists in the “utilization of water soluble vitamins.” Water also plays a vital part in losing weight and maintaining weight loss. It does this by suppressing the appetite and aiding in metabolizing fat. According to Donald S. Robertson M.D., M.Sc author of The Snow Bird Diet, says studies have shown that if water is decreased in the diet, it will cause fat deposits to increase. However, drinking water can reverse the affects. When water is not consumed in optimal amounts, the kidneys are not able to function properly. When this happens, waste is passed on to the liver to metabolize. The main function of the liver is to metabolize fat into forms of energy the body can utilize. This is intercepted when the liver has to do the work of the kidneys. This results in less fat being metabolized by the liver. Water also helps to reduce fluid retention. This happens when not enough water is consumed so the body goes into survival mode and retains water. Water also helps with muscle tone by allowing the muscles to stay hydrated and contract with ease. In addition, water helps with sagging skin from weight loss by allowing shrinking cells to hydrate which plumps up the skin leaving it with a healthier appearance.

Most people should drink 64oz of water a day but this can vary based on sex and weather conditions.

Your body prefers carbohydrates, when it comes to higher intensity exercise

Your body has its preference when it comes to fuel for energy. Whenever exercise intensity increases from low to high, the body switches to glucose and glycogen as the main source of ATP. Metabolically more energy is created in the mitochondria (ATP) due to the aerobic breakdown of carbs compared to fat. As exercise intensity increases, fast twitch muscle fibers come into play (because of their enzymes). This makes them better equipped to use carbohydrates for ATP production. Keep in mind that higher-intensity exercise will also produce epinephrine production, thus increasing the metabolization of carbohydrates. And for those who are not familiar with fast twitch and slow twitch muscle fibers. Fast twitch muscle fibers come into play with higher intensity activities and some people may have a genetic make up where they have more fast twitch muscle fibers. For instance bodybuilders may have a higher amount of fast twitch muscle fibers. Compared to long distant runners who may have a greater amount of slow twitch muscle fibers.