Bucket List??

BUCKET LIST??

A bucket list is a list of things you want to do before...well, before you die. A few weeks ago I had the pleasure of meeting the 34 year old brother of one of my most cherished friends. He has a disease called Arteriovenous Malformation. It's basically a disease that causes defects of the circulatory system. Where we have two arteries that feed the arm, he has two hundred. This leads to hemorrhaging and a host of other complications. His heart works at a rate like he is running a marathon all day, every day. A few months ago he was admitted to ICU in Toronto with a failing heart and kidneys, induced into a coma and managed to recover. He's now facing the amputation of his left arm in late fall. We met after class one night for dinner. As we sat at the table I couldn't help but notice that he was in pain, I could see it in his eyes and the way he moved. His arm was in a sling tucked close to his body almost as if to protect it. He never complained of pain it was just something I could feel. He told me about how he was here doing some things he had always wanted to do. His "bucket list" he said at one point. This led me to think about my own "bucket list" which I do have I just don't call it that. It's a list I made a few years ago of things I wanted to do in my life. I think we should look at a "bucket list" differently and call it a "living list." Which leads me to my point for writing this. It's so important to take care of yourself so you can live the life of your dreams, you deserve it. Don't wait for something to happen, get started completing the list now. Here are a few things I have on my list: Tell the people you care about that you love them, make sure they know. Give back. Go on safari in Africa. Go to Vegas at least once. Yes, it's true I've never been, but I'm going in November. Play golf with Tiger Woods (who knows, maybe). Live my life authentically and true to myself. Get a dog. So go ahead make your list...dream big...be outrageous and DO IT! Thank you Rob, for allowing me to spend one of your precious hours with you.

Getting Started

Now that you have decided to take care of yourself by starting a health and fitness program, the question is "Where do I start?"

Let's start with the fitness end of your program. We're going to start with aerobic (cardiovascular) exercise. Aerobic or cardio exercise means that your heart and lungs are required to function at a higher rate for a certain amount of time. This will enable you to burn fat while you exercise and your metabolic rate will stay elevated after your done which will burn even more fat. Plus, 30 minutes of aerobic activity done at least three times a week will also keep your heart and lungs healthy. Go ahead and get started now!

1. Start with 15 minutes and add 5 minutes every week until you reach 30 minutes.

2. Find an exercise buddy who will make you do the work.

3. Fill your iPod with your favorite music, 30 minutes will go by quickly.

4. Praise yourself for taking care of YOU.

5. Eliminate negative thoughts about exercise. Think of how good you will feel when you are done.

New Years Resolutions

Wow 2009 is upon us! Losing weight, getting healthy and feeling better are just a few of the resolutions we make for New Years. Here are seven tips on how to keep those resolutions so next year you're not making the same ones again.

1. If you have never exercised or haven't in a long time start with 15 minutes a day for the first two weeks. Then add five minutes every two weeks until you reach at least 30 minutes.

2. Get an accountability partner. This has to be someone who you trust to push you when you need to be pushed.

 3. Start weight training after the first two weeks. Adding too much at one can be overwhelming.

4. Cut back your daily calorie intake by 200 calories.

5. Find activities that you like to do like walking, swimming hiking or a sport you like.

6. Track your calorie output and input for at least two weeks. This will help to recognize how much you're consuming versus how much you're expending.

7. Hire an expert to help you. It doesn't have to be expensive, have them get you started and then meet once a moth for updates.

If You Can't Feel It, It Isn't Working

Just the other day someone told they took this great class and they were not sore the next day even though they worked extremely hard. Hmmm, I started to think what a perfect topic for the blog. 

When you are exercising to improve your fitness level, lose weight, or you're training for a sport or an event you need to expect to have sore muscles for the next day or too. If not either you haven't put in as much effort as you thought or the class or training session was not challenging enough. Now I don't mean you should be in great pain but your muscles should feel stiff as though you need to stretch. Exercise breaks down the muscle and creates tiny tears in the fibers, when you sleep at night your body goes into repair mode, releases growth hormone, and lays down more muscle fiber to repair the tiny tears. This process causes your muscles to grow and get stronger. The pain you feel the next day or two is the result of that process. So the discomfort you feel (come on it's not really that painful) is actually a good thing, it means you have worked hard enough to get results. When you wake up tomorrow and your legs are stiff you can say to yourself "Wow that was a successful workout yesterday." 

Input vs Output

In order to lose weight it's a very simple equation Output Must Be Greater Than Input. You simply have to be moving more than you are fueling your body. Here are a few simple ways to help solve the equation:

1. Keep a food and exercise journal for at least a week

2. Walk or bike to work if you can

3. Take Fido for an extra walk each day

4. Run up and down the stairs during t.v. commercials

5. Workout with someone fitter than you

Try these ideas for 1 month and see if it doesn't make a difference in your waistline.

Remember it's not your fault you don't lose weight or increase your fitness level. When you know better you do better.