fitness
Book Review Revisited: Mind Over Fat Matters by Dr. Lavinia Rodriguez
Friday, June 10th, 2011 | Meditation, Nutrition, Relaxation, Weight Loss, fitness, healthy living, well-being, wellness | No Comments
It’s nearly summer and I thought this would be a great time to revisit one of my favorite books on healthier living, Mind Over Fat Matters:: Conquering Psychological Barriers to Weight Management
The original review is included below so this is more of a refresher of the original tips Dr. Rodriguez shared for adding fitness to your day despite the warmer temperatures. Whether you’re already engaged in a consistent fitness routine or looking for more ways to add movement to your day, these tips may motivate you to take more steps toward a healthier lifestyle.
Back to Basics.
According to Dr. Rodriquez, “going back to step one and establishing realistic expectations and obtainable workouts is key. Not only does having a solid understanding of how exercise effects weight loss empower you to make better decisions, you’ll also see better (and faster) results. A solid understanding of how to exercise properly goes a long way in getting your desired results. The objective is to move at a pace that gets your heart rate up where you experience heavy breathing, but not to the point of pain. As always, exercise should be enjoyable or you’ll never be able to make it part of your daily routine!”
Take advantage of the great outdoors.
“Summer is the perfect time to make exercise a part of your daily routine,” says Rodriguez. “For one thing, the weather is warm, so outdoor exercise is much more fun – especially in the milder mornings and evenings. Also, the days are longer and sunnier, giving you more time to enjoy Mother Nature. Remember, there is no better fat burner than an active lifestyle.”
Find a way to fit fitness in.
“Think about it this way,” suggests Rodriguez. “If you had a doctor’s appointment, you would make sure nothing interfered with that time. Your exercise time should be given the same priority. If anyone asks to see you during your exercise time, decline and reschedule. Creating healthy habits only increases your chance of slimming down.”
More from Mindful Adventures:
So what are some activities you like to do during the summer? Tennis, swimming, hiking, kayaking, perhaps yoga on the beach or by a lake may be of interest. Make a list of what you like to do and get started, change it up and take that first step if it’s been a while. Schedule time each day to focus on your health – plan your healthy menu, include activity and enjoy relaxation. As we all know, there’s no time like the present. Forget about what you didn’t do yesterday and what you might do tomorrow, it all starts with now!
Mind Over Fat Matters:: Conquering Psychological Barriers to Weight Management
Fit Soul Fit Body. Listen to Mark Allen and Brant Secunda and find out how!
Wednesday, February 16th, 2011 | Meditation, Nutrition, Relaxation, Weight Loss, fitness, healthy living, wellness | No Comments
You know the saying “when the student is ready, the teacher appears” and that is exactly what this interview is about. You may very well be the student as well with Mark Allen and Brant Secunda as your teachers. Fit Soul Fit Body – 9 Keys to a Healthier, Happier You is filled with the insight and tips to keep you fit for a lifetime because it is a lifelong process!
Listen to my podcast from my recent interview with Brant Secunda, a shaman, healer and ceremonial leader in the Huichol Indian tradition of Mexico and Mark Allen, a six-time Ironman World Champion, also known as “The World’s Fittest Man” by Outside Magazine and “The Greatest Triathlete of All Time” by Triathlete magazine as we discuss more about Fit Soul Fit Body.
We discussed overexercising, Seasonal Affective Disorder, giving ourselves permission to “go within and find the light inside ourselves,” the benefits of a spiritual process called Nerika and more.
Interview with Brant Secunda and Mark Allen
** Recording volume differs from computer to computer – You may need to turn up your volume.
You won’t want to miss what Brant and Mark have to say.
For more information: Visit www.fitsoul-fitbody.com and return here often as I’ll be including some of the tips and keys that both Mark and Brant present in their book.
Personally, I found Fit Soul-Fit Body to be very insightful and recommend it as a go-to holistic guide for your own personal well-being.
Enjoy your journey!
Another tip from The Happy Body book!
Sunday, February 13th, 2011 | Meditation, Nutrition, Relaxation, Weight Loss, fitness, healthy living, wellness | No Comments
You’ll want to look at my previous post here at MindfulAdventures.com regarding my recent interview with Jerzy Gregorek, co-author of The Happy Body to get the full story, however both Jerzy and his wife and co-author Aniela have come up with some tips on exercising together.
In The Happy Body you’ll see detailed step-by-step photographs, charts and formulas with written instructions. The book is beautifully illustrated and also offers a spiritual component. The Gregoreks believe that as people perform the exercises on a daily basis, their lives develop a rhythm that helps them become calmer, more meditative, more relaxed and more mindful.
This is one of six of those tips I mentioned earlier and I’ll continue to present more in the days ahead. Set achievable goals and each step will take you closer.
1. Change your idea about it.
Stop thinking about exercise as a way to burn calories and counteract overeating. You will never lose weight through exercise. Start thinking of exercise as a way to combat aging. With this vision, you can learn to exercise properly. Start by measuring your current flexibility, strength, speed, body type, and posture. Now you can set meaningful exercise goals.
As with any exercise or weight loss program, check with your doctor if you have specific questions about your personal needs and goals.
A Healthy Valentine’s Day idea from The Happy Body book.
Friday, February 11th, 2011 | Meditation, Nutrition, Relaxation, Weight Loss, fitness, healthy living, wellness | No Comments
Chocolate? Flowers? Weekend getaway? They’re all great ideas for a Valentine’s Day surprise, however there’s something else that you can do that will have long lasting ‘heartfelt’ benefits.
What is it you ask?
Working out together and that can mean a fitness routine, dancing, hiking and the list goes on as you’ll hear first hand as I recently had the opportunity to interview Jerzy Gregorek, co-author of The Happy Body book. Jerzy and Aniela Gregorek are world weightlifting champions and founders and head coaches of the UCLA weightlifting team. Aniela is a 5-time World Weightlifting Champion who holds 6 world records, and Jerzy is a 4-time World Weightlifting Champion with one world record. They also own a successful fitness coaching practice in LA, and have written a new book called The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation.
We discussed a lot and I’ve included the full podcast below so you can listen to Jerzy’s wisdom and ideas for a healthier lifestyle.
And below you’ll find Four Reasons to work out together from Jerzy and Aniela:
Creates “us” time. How often do you and your partner complain that you don’t spend enough quality time together? When you work out as a couple it doesn’t feel like a chore or an obligation. It’s an activity you get to share that feels great and creates a bond. Studies show the endorphins you get from working out also boost libido!
Keeps you motivated. When one of you is tired or feeling lazy, the other partner can boost your morale and cheer you on. Research has long shown that embarking on a health and fitness plan with a partner increases the likelihood that you’ll both keep at it and achieve your weight and fitness goals.
Shows you care. Is your guy working hard to be healthy and vigorous for you? Does your gal make you proud to call her your wife? Investing the time, energy, and commitment in your health and your fitness is a beautiful way of saying, “I love you.”
Reduces stress. Life is stressful, and relationships can be too. But we’ve found that working out together each day is a great time to release pent-up frustration. By the end of a vigorous workout session with your partner, you will both feel relaxed and happy. For us, it’s better than couples counseling!
More info:
The Happy Body: The Simple Science of Nutrition, Exercise, and Relaxation (www.thehappybody.com) is also the winner of six national and international awards in the category of health and fitness books.
Happy Valentine’s Day!
A few of my favorite things to do at Rancho la Puerta!
Monday, October 4th, 2010 | Adventure, Destination Spas, Rancho la Puerta, wellness | No Comments
It’s been about a month now since I left Rancho la Puerta and I’m having spa withdrawals! There were several reasons I chose the Ranch this year and one was to celebrate my 50th birthday during their 70th anniversary year. And it was time well spent as I participated in a Writing Workshop, enjoyed a week of healthy meals and reconnected to nature and different parts of myself and that was a big reason for going.
So, just a few of my favorite things from the Ranch.
First on the list has to do with fitness. So many options and there isn’t a way to do it all in a week, so you do what you can and for me it’s usually about doing something different. Per a previous post I mentioned my injury which kept me from some activities, however I loved Release & Mobilize with Denise. She’s one of my favorite instructors at the Ranch and this something that I continue to do at home. Using tennis balls on specific trigger points you can experience a deep release and that’s why it’s a favorite of mine. The description says that the goal is to decrease tightness and muscle spasms to create greater mobility and that is exactly what happens. I felt great when I left that class and continue to feel that release every morning when I do this at home.
Second on my list is the food. A vegetarian menu that is creative, colorful and nourishing. The granola is the best I’ve ever had so of course I brought some home with me. Fish is served about six times during the week and if you are a vegetarian you can choose an alternative entree if you don’t fish.
And another of my favorite things about the Ranch is the garden. I love walking through the garden and taking photos of the flowers, herbs and anything that catches my eye. It’s fragrant, colorful and nourishes my soul. I feel so healthy when I’m at the Ranch and know that I’m doing good things for my body, mind and soul.
My hope is that more people will experience Rancho la Puerta and other destination spas to improve their well-being and live a healthier and more enriching life. We all need to rejuvenate and reconnect to nature from time to time and this is one of the best ways to do just that.
Enjoy your journey!
I knew then what I know now! Another Mindful Adventure.
Monday, August 30th, 2010 | Adventure, Rancho la Puerta, healthy living, wellness | No Comments
You’ve heard the saying, “If I knew then what I know now, I’d…” and you can fill in the rest with whatever you’re thinking. Well, this is a twist on that phrase.
I’ll come clean here and say that at a very early age I needed surgery and then again at twenty something, however everything worked out for the best and I was semi-happy (and physically active).
Life has been challenging over the last twenty or so years, however now I see that the challenges have made me stronger and led me to set the bar higher on my journey. I am fearless and tenacious in many ways and now is one of those times where that earlier thought has come back to me. “I knew then what I know now!” And for me, it’s all connected to fitness and where I am right now……in my life and geographically, so basically another Mindful Adventure.
I’m currently at Rancho la Puerta, the “World’s Best Destination Spa” as announced in the Travel and Leisure 2010 World’s Best Awards readers’ poll.
It’s been five years (too long) since I’ve been here and Rancho la Puerta is as beautiful as ever, however this time it’s a struggle participating in many of the activities due to an injury I sustained about a year ago. I won’t go into that, however the thought that keeps replaying for me is that fitness needed to be a focus in my life and I let some of the other challenges get me off track.
That’s where, “I knew then what I know now!” comes in. It was my innate wisdom calling out to me so many years ago to make fitness more of a priority in my life and as I sit here and reflect on my life, I realize that it was a missed opportunity on so many levels. For one, I’d be feeling better right now (and may not have been injured last year) and able to participate in what I really want to do like Latin Dance, Zumba, Advanced Hiking and maybe even Sand Volleyball. And this thought is about more than going into the fitness field, it’s about “knowing” what my body needed to be at its optimum best and paying attention to it no matter what.
Here’s my point…..we all have that “innate wisdom” within, basically our intuition, and sometimes we don’t trust it and that’s the lesson in all of this.
If there’s something that’s calling out to you, whether it’s going back to school, a change in career, exercising more, eating healthier, etc., pay attention. It’s your inner voice giving you hints about your journey. Be mindful of what’s on your heart and what feels good to you. Sure, it may seem a little scary “going against” the current, however maybe you just need to adjust the sails.
Lao Tzu’s quote, “The Journey of a Thousand Miles Begins with a Single Step,” has been my guide. Remember that when you have an idea about a different path. Pay attention and choose what’s best for you. Step by step is how you reach your destination!
Enjoy your journey!
Summer at Canyon Ranch in Tucson, AZ
Sunday, June 27th, 2010 | Canyon Ranch, Destination Spas, healthy living, wellness | No Comments
Nutritious and Delicious!
Plans for the summer? Thinking about leading a healthier life? Canyon Ranch has a lot going on this summer to help you make this your best summer ever.
If you’re already familiar with Canyon Ranch, then you know how much there is to do and how their classes and services can help you get back on track with fitness and nutrition.
If not, then continue reading about the benefits of a worthwhile trip to Canyon Ranch. By the way, Canyon Ranch offers a full program in both Tucson, AZ and Lenox, MA. If you’re looking for a beach resort, then the newer Miami Beach location is one to consider. The details below are based on the Tucson location due to the lower rates offered in the summer, which makes it one of the best values for a destination spa adventure.
When traveling to Canyon Ranch, it’s great to balance out your stay and focus on nutrition, fitness and spirituality. The programs offered will enrich your life and you’ll leave with the tools required to really make a difference. It’s about ‘lifestyle’ changes and not a quick fix.
Meals are delicious and nutritious and with such a wide variety you’re sure to find something that you enjoy. Meals display nutrition information so you can see how many calories you’re eating, as well as fiber, fat, protein and carb content. And, cooking demos are available as well and you can learn the basics of cooking healthy and bringing what you learned home and into your own kitchen.
With a wide variety of fitness options, you may even find something new to try and perhaps engage further when you return home. From Yoga, to Pilates to Dance; you’ll feel energized and build self-confidence as well. Meet with a Canyon Ranch exercise physiologist and get to know your body better so you can build on your strengths.
The Spirituality program at Canyon Ranch is one of the best in the country and whether you’re seeking to find ‘calm’ in your hectic life or enhance your meditation practice, you’ll find an array of options available. On my last visit I spent time with Lisa for a soul-coaching session and it brought me a sense of peace and helped me to go deeper into my own spirituality practice, something that I continue to work on at home.
Canyon Ranch is like a luxury camp for adults, and when you experience all of the possibilities of how you can create a healthier and more balanced life, you will know that every moment you spent at Canyon Ranch brought you closer to the ‘you’ that you always wanted to be. A healthy lifestyle takes work, however when you have the tools to make it happen, it’s so much easier and you can see the results.
Summer Promotions (and beyond):
1. Two New/Two Terrific. If you’re both new to Canyon Ranch, this is for you. Share time with a girlfriend or your significant other and learn healthier skills together so you can support each other for a lifetime of good health.
2. Celebrate You. If you’re going solo, this may be for you.
3. In the Neighborhood. If you live in California (or Arizona), then this is THE BEST value!
4. Graduate Promotion. Okay, this is when I think, “If I knew then what I know now, I’d have gone to Canyon Ranch when I first graduated!” If you’re a graduate or know a graduate, this is a great opportunity to share a room and save and go forth into the world armed with all the tools necessary for a healthier life.
Visit www.canyonranch.com for more information or feel free to e-mail me at donna@mindfuladventures.com
To your health, always!
Springtime Savings at Rancho la Puerta
Saturday, February 27th, 2010 | Adventure, Destination Spas, Rancho la Puerta, healthy living | No Comments
If you’ve been to Rancho la Puerta, then you have a pretty good idea of how even more amazing it is to be there during the Spring. Flora and fauna in bloom, warmer days, and that great feeling you get when you’re active outdoors. And to add to the excitement, Rancho la Puerta is offering 10% savings on their Ranchera and Hacienda room types and 20% savings on their Villas. The best value is the Jr. Villa and my favorite area of Villa Sol. I have such great memories of being at Rancho la Puerta. Invigorating days and relaxing evenings. Butterflies in flight, long strolls by the vineyards and the warmth of the afternoon sun remind me of being mindful and living in the moment.
My favorite hike is the Organic hike and I often think about getting to the top of that hill and walking through the garden. For me, it was like the ‘Wizard of Oz’ when it went from black and white to color. The beauty of that area is something to see, especially after this harsh winter. It also reminds me of patience and the knowing that any seeds that we plant, and yes, this is a metaphor for life as well, will bud and flourish given nourishment, patience and time.
So, if you’re looking for something different to do this spring or want to return to an old favorite, take a look at Rancho la Puerta - it may be what you’ve been looking for.
E-mail me at donna@mindfuladventures.com with any questions or assistance. I’ll even give you a spa gift when you make your reservation with me.
To your health and wellness!
Last Minute Savings for Rancho la Puerta Ends in 48 hours!
Wednesday, January 13th, 2010 | Destination Spas, healthy living | No Comments
Winter at the Ranch!
Last Minute Savings for Rancho la Puerta Winter stays ends on January 15! And what a savings they’re offering as I haven’t seen this kind of reduction for this amazing Old Mexico style destination spa. And, Rancho la Puera is in their 70th year – even more amazing and what a great success as well.
As we get ready to enter this next half of January, many of us are dedicated to our fitness routine and commitment to eat more healthy in 2010. And if there’s ever been a time to get even more support, it’s now as Rancho la Puerta is offering 25% off all rooms from the week of Jan. 23 through the week of Feb. 27. Rancho la Puerta is based on a 7-night stay (Saturday-Saturday) and this promotion must be booked no later than this Friday, January 15, 2010.
A typical day at Rancho la Puerta might include a morning hike, healthy breakfast, yoga, Pilates, a nutrition class, a healthful lunch, afternoon meditation, spa service (a la carte), aqua aerobics class, relaxation at the pool or hammock, a nap before dinner, an evening lecture and a restful night’s sleep. Meals are vegetarian and as colorful as they are delicious and the grounds are breathtaking with the maturity of the fauna and foliage.
There are so many reasons to visit Rancho la Puerta, one of the first destination spas, and the most important reason of all is to be good to yourself.
To your health!
(Photo courtesy of Rancho la Puerta.com)
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