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Wellness Pathway #103: Move Your Body

The top two secrets to healthy living are not secrets at all: eat right and move your body. Our bodies were made to move. Until very recently, in the course of human evolution, people had to walk and run in order to get most anywhere on a daily basis. Now, people spend most of their time sitting or lying down. It’s a terrible situation that contributes to many health problems, including hardening of the arteries.

What happens to a rubber band which sits around and never gets used? It gets brittle and breaks. Movement keeps the rubber band fresh and flexible. So too with the human body. Move it, if only by walking 30 minutes a day, and you’ll stay healthy longer.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
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Wellness Pathway #106: Sweat Yourself Healthy

“Never let them see you sweat,” is more than just a line from a deodorant commercial. It reflects the bias of our culture. To sweat, and sweat profusely, is shunned. Unfortunately, sweating is important to optimum health. It removes toxins that cannot be adequately released any other way. Sweat has been called the body’s “third kidney.” Keep in mind that until the advent of air conditioning, a recent invention in the history of humankind, people were used to sweating, and sweating profusely, on a regular basis. It’s in our genes to sweat. To try and avoid sweating at all times is not a healthy ambition.

Vigorous exercise is one way to sweat profusely. Another way is to sit in a steam bath or sauna. And there’s nothing better than the one-two punch of doing both. Work out hard for 30 minutes or longer then shower and sit in a steam bath or sauna. Just be sure to re-hydrate afterwards by drinking that gallon-a-day of filtered water. Do this four or more days a week and you’ll be well on your way to better health.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
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Wellness Pathway #107: Stretch Yourself Silly

If there’s one thing most anyone can do to lighten the load of life and to improve their overall health, it’s to stretch at least 10 minutes a day. Think of your muscles and their supporting vascular system as rubber bands which get brittle from lack of use but which stay flexible from regular expansion and contraction. We get some expansion and contraction, of course, just from our everyday activities. But most of us don’t get enough. Everyday activities stay within a narrow and repetitive range of motion. Stretching can move beyond that range and flex muscles that normally don’t get our full attention. It can help us to laugh and live well.

Learning how to stretch is easy. Just lean easily into a position until you feel a muscle stretch, then hold for about thirty seconds. Relax. Repeat. Find a new position and do it again. Move from your neck down to your toes. Do it while you’re sitting, standing, or lying down. There’s no end to the possibilities. Stretching should not hurt. Do not bounce, jerk, or tear into a position. Just take it easy and proceed. The classic book on stretching, by Bob Anderson, is still a great one. With over 2 million copies sold since it came out in 1980, you can order Stretching from Amazon.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
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Wellness Pathway #113: 10,000 Steps

In this week’s Provision  I spoke about the “10,000 Steps a Day” program. Take 10,000 steps a day (wear an inexpensive pedometer to keep track) and you will experience significant health benefits. Many people find this surprising, since walking is something most everyone does and it may not even seem like exercise at all. Nevertheless, walking (like breathing) is one of those natural activities that has far-reaching benefits. Indeed, Dr. Andrew Weil suggests that walking may be the only exercise you’ll ever need.

Here are a few fast facts from the February issue of Vegetarian Times magazine: even one hour of walking a week can cut your heart-disease risk (Journal of the American Medical Association). Walking leads to healthier, more flexible arteries according to Finnish researchers. And Boston researchers report that one hour of walking produces more heart benefits than 30 minutes of jogging. Apparently the extra time does a body good.

Coaching Inquiries: How much do you walk a day? How could you walk more? What are the best times of day for you to walk? Who could you walk with? What changes would you have to make for this to happen?

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
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Wellness Pathway #121: Lower Your Body Fat

Although maintaining a healthy weight is important for longevity (see Wellness Pathway #114, Eat Less), it’s a mistake to be solely focused on your weight. Two people can be the exact same height and weight, but one can be obese while the other is fit. What’s the difference? Their body fat percentage. The recommended body fat for men is 14%-17% and for women is 21%-24%. Athletes keep their body fat percentage even lower.

Apart from becoming anorexic (not a good idea) there’s no way to lower your body fat percentage through diet alone. One has to both eat fewer calories and build muscle through aerobic (such as running) as well as anaerobic (such as weightlifting) exercise. How can you determine your body percentage? A medical center will perform hydro densitometry (underwater weighing). Fitness centers generally use calibers. But a quick, easy, and quite accurate method for home use are body fat monitors from http://www.bodytrends.com. They look just like regular bathroom scales and use bioelectrical impedance analysis to calculate your body fat percentage. Note: people with pacemakers and other implanted electrical devices should not use this device.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services

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Wellness Pathway #127: Get In a Group

Sociologists in developed nations have observed a decline in what they call “social capital” over the past 50 years. Simply put, “social capital” refers to the connections between people which add value to the quality of life. The decline in “social capital” refers to the well-documented fact that people today have fewer connections than in past generations. As Robert Putnam observed in his book “Bowling Alone,” bowling alleys are seeing more business than ever before and yet participation in bowling leagues is at an all-time low. In other words, people are bowling alone.

It comes as no surprise that as we have isolated ourselves from others we have also seen an epidemic of obesity and new health-related disorders. Left to our own devices, we can lose the direction and motivation to stay active, fit, and healthy. What’s the solution? Join a group. Run with a group of buddies. Go to a Yoga or Tai Chi class. Try spinning or Pilates. Or, yes, join a bowling league. The point is to find a group that will support, guide, direct, and challenge you to be the best you can possibly. Once you get connected, it will be easier to maintain good habits and good health.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services

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Wellness Pathway #128: Roll Your Body

One easy way to engage your body in the process of healing, limbering, and strengthening is to roll your body on a rubber ball. The size of the ball will determine what you can do. Large rubber balls, up to 65 centimeters (25 inches) in diameter, can be used to improve core stability, balance, and awareness. They really are quite versatile. Sitting at your desk on a ball burns calories and improves balance. Lifting hand weights on a ball increases resistance and develops coordination. Lying backwards on a ball, while holding a stick across your chest and moving side to side, relieves back pain and works a wide of muscle groups. You can order large balls from http://www.fitter1.com.

Smaller rubber balls, ranging from 75 to 225 centimeters (3 to 9 inches) in diameter, can be used as a form of stretching, meditation, and massage. These balls not only differ in size but also in density, so you can adjust the amount of pressure being applied to your muscles. You want to move, slowly, through the entire length of a muscle, from one end to the other. This can also be done at convenient times, such a lying on the floor while watching television or listening to music. You can order smaller balls, as well as an instructional video and CD, from http://www.bodylogic.com. Enjoy!

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services

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Wellness Pathway #134: Make Exercise Fun

When people hear that I exercise at least seven hours a week, they often respond, “I should do more of that.” Or, “I wish I was that disciplined and committed.” Or, “How in the world can you find that much time?” Such responses are so far from the mark of my experience that they all present tremendous coaching opportunities. First of all, I don’t exercise because I should. Second of all, it’s not about discipline or commitment. And finally, it’s easy to find the time. So what’s my secret? I’ve made exercise fun.

There’s really no other way to sustain an exercise routine. You may be able to start one because the doctor says you should. You may be able to stick with it, for a time, through discipline and commitment. And you may be able to squeeze it in, at least on some days, around the edges of a busy schedule. But eventually, if it doesn’t become fun, the routine will end. There are many ways to make exercise fun. For some people, it’s the competition of sporting events. For others, it’s the companionship of exercising with other people. For still others, it’s the stress relief and relaxation response that comes from a good, hard workout. Find your fun, and the exercise will follow.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services

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Wellness Pathway #136: Take a Class

Many people have a hard time getting started when it comes to exercise and movement. They may do an occasional walk or bicycle ride, but they do not do it consistently or regularly. Unfortunately, consistency and regularity are important to not only developing fitness but also to having fun, avoiding injury, and mastering technique. The so-called “Weekend Warrior” is asking for trouble.

One way to develop a consistent or regular practice is to take a class. Paying the money, having the support of others, and learning from a skilled practitioner can make the whole experience more successful and satisfying. This goes for vigorous and relaxing movement programs. Whether it’s jazzercise or yoga, spinning or tai chi, there’s a class that will fit perfectly with your fitness, interest, and schedule. You can find classes by searching the Internet, using the telephone book, visiting a health club, or shopping at a natural foods’ store. Before long you will become your own master of movement and health.

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services

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Wellness Pathway #138: Exercise & Recover Regularly

Professional athletes know the importance of a regular exercise and recovery schedule. Your muscles do not actually get stronger during exertion. On the contrary, they develop microscopic tears that will, without a regular recovery schedule, incapacitate an athlete. Continuous exercise leads not only to exhaustion but to physical injury and pain.

Unfortunately, many people go to one extreme or the other. They get hooked on a sport, and want to do it all the time. Or they become “weekend warriors,” working out only on occasion as opportunity and time permit. Neither approach would be considered healthy. A regular schedule of both exercise and recovery, including a variety of cross-training exercises and at least one day off per week, is the key to fitness and health. Map this out on a weekly basis, as you would your other appointments and commitments, in order to stay at the top of your game.

Coaching Inquiries: Do you have and follow a schedule for exercise and recovery? Do you emphasize one over the other? How could develop more discipline and balance in your life?

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
Subscribe/Unsubscribe: Subscriber Services