March 2011
THE LIGHTNING ROD
Exercise:
This issue is
dedicated to the
raw material for
vitality called
exercise. We all
need to move.
The best exercise is
having fun. What do
you enjoy doing?
EXERCISE YOUR POWER TO EXERCISE
We all have a valuable tool available to us, a tool that can change our lives for the better, a tool that can
transform our body, mind, and spirit. That tool is exercise. Most of us simply don’t know what it is.
You may be thinking, “Of course I
know what exercise is. It’s that thing I
never have time, money, or inclination to
extra vitality that comes with spring to get
up and move a little.
There is no substitute for exercise. It
do.” That’s because most of us think of
doesn’t matter how healthy you are in
exercise as this thing outside of our daily
other areas of your life, if you never move,
lives that we have to do. For some of us, it
your health degrades. Conversely, if your
is. Some of us have lives that are
lifestyle leaves much to be desired, but you
completely sedentary. So, we have to
exercise, there is good evidence you will
make time for exercise. Others, however,
be healthier than someone who doesn’t
get exercise through their work or their
exercise (not that I’m encouraging you to
play.
use exercise as an excuse to live poorly).
Hopefully, this edition of The Lightning
Rod will give you some valuable
information on the more formal types of
exercise, as well as the less formal types. I
hope you are able to be inspired to use the
Peace,
Scarlett Winters, N.D.
[1]
Taking risks
You don’t have to be this guy to
get fit. The real risk is in
not moving. Talk to a
professional about safe exercise
for you.
The 7 Benefits of Exercise
by Irene Greiner, Transitions Lifestyle
Coach, (317) 979-7057 or [email protected]
Want to feel better, have more energy,
improve your mood and take up less space?
Exercise can help you achieve all of these and
more! Many of us know how important exercise
is, but do you really know how much?
The merits of regular physical activity —
from preventing chronic health conditions to
promoting weight loss and better sleep, are hard
to overlook. And the benefits are yours for the
taking, regardless of age, sex or physical ability.
Need more convincing? The Mayo Clinic points
out seven specific ways exercise can improve
your life.
Exercise improves your mood. After a
stressful day, exercise can help you calm down
and focus better. I like to work out in the
morning. It gives me energy throughout the day.
Whenever you choose to exercise, do it on a
regular basis so it becomes a habit. Once this
happens, you will get hooked because you feel
so great after.
The Mayo clinic states, physical activity
stimulates various brain chemicals that may
leave you feeling happier and more relaxed than
you were before you worked out. Regular
physical activity can even help prevent
depression. When I am finish a 3-4 mile run, I
feel invigorated and ready to face the world!
Exercise prevents chronic diseases. Are
you concerned about heart disease,
osteoporosis, or high blood pressure? Regular
exercise can help prevent or manage high blood
pressure. Your cholesterol will also benefit.
Physical activity boosts high-density lipoprotein
(HDL), or "good," cholesterol while decreasing
triglycerides. This keeps your blood flowing
smoothly by lowering the buildup of plaques in
your arteries.
Exercise helps you maintain a healthy
weight. Of course, we all realize that exercise
burns calories, but we must also become
educated on doing the exercise right for your
body. Not everyone is a runner or a swimmer.
Some people enjoy more interaction with others,
so fitness classes may suit you. Experiment to
find out what you enjoy, but change you’re
routine frequently because your body adapts to
the exercise so you will need to increase the
Hiring a personal trainer or experienced
Sometimes you need a boost to get you
coach will help you to determine what exercise
going so you may want to consider getting an
is right for you. This person can also help you
accountability partner, hiring a coach or
prevent injuries if you are a beginner and not
personal trainer. Just make sure this person has
sure what to do. Many of my clients feel
some experience and will encourage and
intimidated going to a gym so they try to do it at
motivate you to keep pressing on!
home. This is ok for some, but for most, you
need the accountability and uninterrupted time
to get in a good work out.
Our bodies are made to move – so are you
ready to get off the coach? Here are four more
THE IMPORTANCE OF STRENGTH
TRAINING EXERCISE
Most of you know that cardiovascular
reasons to embark on an exercise regimen
exercise helps prevent heart disease, diabetes
which will take you to a healthier lifestyle:
and other diseases. Did you know though, after
Exercise boosts your energy level. How
age 30 we begin to lose 3-5% of muscle mass
many of you get winded just walking up a flight
every decade along with a decrease in bone loss
of stairs? Or even just walking through the
and an increase in developing osteoporosis. Our
grocery store or doing house work? If that’s the
muscles play an important role in our everyday
case then you definitely need a boost of energy
life, especially as we age. They help us perform
and exercise is just the thing to help you!
many duties everyday, like lifting and squatting.
Do you know physical activity delivers
When our muscles are strengthened on a weekly
oxygen and nutrients to your tissues? In fact,
basis, our bodies are able to work more
regular physical activity helps your entire
effectively, we become more flexible, gain more
cardiovascular system, the circulation of blood
balance and will recover from an injury quicker
through your heart and blood vessels to work
than if our muscles were weak.
more efficiently. Is this a big deal? Definitely!
Whether you are 20 or 80 years old, it is
When your heart and lungs work more
never to late to start a strength training program.
efficiently, you'll have extra energy to do the
Our muscle mass increases at any age. A recent
things you’d love to do without feeling winded.
study from a Boston nursing home conducted a
Exercise can promote better sleep. Do you
study on 100 men and women averaging 87
struggle falling asleep at night? Regular
years old. These individuals performed a
physical activity can give you a more sound
strength program 3 times a week for 10 weeks
sleep without waking up at night. Although, I
and at the end of the program, they gain 2.7%
forewarn you, if you exercise to close to bedtime
of muscle mass in just the thigh muscle. As
you may have a hard to falling asleep because it
result they were able to walk at a faster pace
has energized you.
and move around more easily. ( Melissa Conrad
Exercise can improve your self-esteem. Not
only do you feel better, you look better. When
Stoppler MD)
Many of us want to stay independent as
you look in the mirror you don’t see those rolls
long as we possibly can, by adding in a strength
anymore. Instead, you see a toned, healthy
training program you can increase your chances
body. Muscle dictates metabolism, which
of staying mobile and keeping your
means, even while you sleep your burning
independence. If you are new to strength
calories. The more muscle you have, the more
training or you know someone who needs to
calories you burn. What an awesome
gain strength, I can help. My service, Anywhere
consequence!
Fitness, allows you to workout in the comfort of
Physical activity doesn't have to be
your own home. I provide a free consultation,
drudgery. If you like to dance, take Salsa
equipment and a individual fitness plan. I can be
lessons. Check out a climbing wall or hiking trail.
reached at 812-929-2106 and please visit my
Play tag with your kids or join the local YMCA as
website for more information.
a family. Search for a physical activity you
www.anywherefitnessinc.com
enjoy, and go for it. If you get bored, try
Amy Headdy
something new. If you're moving, it counts!
intensity.
[2]
Transitions Lifestyle System — The
Last Weight Management Program
you will ever need!
Next Overview: March 14, 6:30pm, Spirit of
Life Church, 189 W. Indiana St. Martinsville,
RSVP: Irene Greiner, Certified Transitions
Lifestyle Coach (317) 979-7057 or
[email protected] Take a tour:
www.transitionslifestyle.com
The secret to the overwhelming success of
Transitions Lifestyle System can be found in its
Body Composition: Exercising Regularly
One famous definition of insanity is doing
the same thing over and over again, expecting a
different result. Most dieters try multiple times
each year to lose weight, only to fail. If you are a
“serial dieter,” you need a more stable solution,
one that will make permanent changes instead
of temporary promises. You need to believe
there is something out there for your particular
needs, something that provides not just
answers, but solutions.
It’s time for a different approach. It’s time to
name. It’s a LIFESTYLE change. We do not refer
find the answer that’s right for you. That answer
to Transitions Lifestyle System as a “diet,”
is Transitions Lifestyle System. Start with a
because the word implies a temporary solution.
positive attitude that can and will improve your
With Transitions Lifestyle System, you will be
lifestyle, and purchase an affordable TLS Slim
able to create lifelong habits that support long-
and Trim Kit. It transforms your life, your body
term weight loss and maintenance.
and your outlook. It gives you the tools — all of
Transitions Lifestyle focuses on:
the tools — to make lasting changes and
Low-glycemic impact eating — foods that
become a healthier, happier you.
work for you, not against you
Behavior modification and body
FEEL THE RUSH
It all starts by making a commitment to
make a lifestyle change, contacting me &
composition. The Transitions Lifestyle System
signing up for the 10 week classes. From there,
provides educational materials, a daily journal,
you’ll be on your way to transforming not only
healthy food options and clinically proven
your body, but your life, in ways that you’ve only
supplements for your specific weight loss
imagined!
needs.
Winter sports
help fight the
cold.
Not just blondes anymore
People who exercise have
more options when it comes
to having fun. With less
holding you back, more
stamina and strength, and
the energy and motivation
that come from exercise,
who knows what you may
find yourself doing a year
from now. Give yourself
permission to dream big.
[3]
But I don't want to exercise!
By Ann Smith, Certified EFT Practitioner
I know a few people who say, “I love
Even though I don't want to exercise, I
deeply and completely accept myself.
I think I need to find a class I enjoy
Even though I really don't want to
exercise, and no on is going to make me! I
to exercise!” But I know a whole lot more
deeply and completely accept myself
people who think the e-word is as
anyway.
I'm getting excited about going to the
gym!
Let your thoughts come up and see
Even though I don't want to exercise,
unpleasant sounding as the d-word (diet).
more
how they change. Usually they will change
I love the feeling AFTER I exercise – that
it's no fun and I hate to work that hard, I
in a positive way and if you allow yourself
warm glow, the nice tiredness, even the
deeply and completely accept myself.
to rant long enough, you will start to want
to exercise. You may have to repeat this
familiar muscle soreness. But the breathing
Then start to make rounds of tapping
hard, sweating, and intense moving for
every time you feel that pull toward the
longer than I really want to move is not
on the acupressure points (see below),
couch but tapping is easier than arguing
easy and, for me and many others, not
ranting about how you don't want to
with yourself — and possible losing the
much fun.
exercise. Don't hold back! Say the honest
argument!
truth. Here are some ideas:
Nevertheless, we are all supposed to
exercise. It's good for us! But how do you
I hate to breathe that hard
Tapping points are:
overcome that inertia that stops you from
I don't feel comfortable in my body
on the inner eyebrow, near the nose
moving the ol' bod?
I'm afraid others will look at me
outside of the eye, on the eye socket
I'm not good at exercise
bone
It's inconvenient
under the eye, on the eye socket bone
finding the gym, class, sport, or home
I have better things to do
under the nose
fitness program that you like or at least find
I just don't want to exercise
tolerable finding the right time to do it
I just want to sit and relax
The most obvious ingredients are:
No one is going to make me like
(when you're least likely to blow it off –
before work? On the way home from
chin
under the collarbone in front
exercise
under the arm, about 4” down from
I hate so-and-so because s/he likes to
work?) finding distraction from the effort
(having a buddy to talk to, watching TV or
on the crease between your lips and
exercise
armpit
top of the head
My body is too big
listening to your mp3 player)
I feel uncomfortable when I move
I hurt when I move
But what if all of those aren't enough?
Ann Smith is a Certified EFT
Practitioner who loves to help people stop
What if you just don't want to exercise?
Continue to make rounds of tapping
sabotaging themselves. Digging for blocks
and as you start to feel more like
to growth and using EFT to help her clients
inertia to moving forward in minutes.
exercising, you can use words that express
move forward is her passion.
Emotional Freedom Techniques (EFT), also
that new feeling, such as:
Www.InsideOutWithEFT.com
I find “tapping” can shift a person from
known as “tapping,” is a simple, self-help
tool that is amazingly powerful in
Maybe exercising isn't that bad
producing emotional change. So if you
It's only a little time for big benefits
want to want to exercise, and you've taken
I always feel good afterwords
care of the obvious ingredients listed
I'll be so glad if I do
above, here is a simple way to get past
I won't be mad at myself later if I go
that inertia.
There are some things I like about
Say while tapping on the karate chop
point (the fleshy side of the hand, below
exercising
It's uncomfortable but I choose to
remember what my goal is
I'm going to find some new music to
the little finger):
listen to
[4]
RESOURCES AND NEWS
What is fun for you? What type of exercise do
you enjoy? Where can you get information?
Dance like no one is watching
Panache - A dance studio on the south
side with tons of options, including Latin, Swing,
Country 2-step, Waltz, Belly Dance, Zumba,
Bollywood, Burlesque, and much more.
www.panachedance.com
Offers yoga, tai chi, ballroom
dancing, Middle Eastern dance,
outdoor events, and hikes.
Twin Lakes Recreation
Center
Adult Volleyball, Soccer,
Arthur Murray Dance Studio - Traditional
Basketball, and Tennis.
ballroom dance and weekly dance parties.
www.bloomingtonarthurmurray.com
Exercise classes
Jazzercise - A very popular dance aerobics
class with lots of options. FREE FRIDAYS in
Enjoy your
success!
The Great Outdoors
Indiana Department of Natural
Resources - Find tons of outdoor activities, both
weather conditions, upcoming events
from the calendar, and movie times.
planned and on your own at your local DNR.
www.in.gov/dnr
March. If you have NEVER Jazzercised before or
Griffy Lake
it's been over a year since you’ve tried it, you
Lake Lemon
can take one class for FREE on a Friday March.
Lake Monroe
More info on website:
Brown County State Park
www.bloomingtonjazzsite.com
McCormick’s Creek State Park
Spring Mill State Park
Personal trainers
Jennifer Starr - personal training, including
work with elders. [email protected]
Awesome Update
BloomingtonOnline.NET is launching a
Amy Headdy - personal training, including
streamlined version of itself for access by smart
prenatal/postnatal.
phones. It can be accessed by going to
www.anywherefitnessinc.com
BloomingtonOnline.MOBI
Community Classes
People’s University -
It currently provides access to the forum,
restaurant menus and directions, games, current
www.bloomington.in.gov/peoplesuniversity
Disclaimer
Traditional Naturopathy
As always, the information in this
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newsletter is for informational
purposes only. Everyone is differnet
with different needs. So, please do
not use it as a replacement for
personal professional advice. Be wise!
Diet
Lifestyle
Iridology
Reiki
Bach Flower Essences
Herbs
Homeopathy
and more...
[5]
HEALTHY PEOPLE LLC
PO Box 8685
Bloomington, In 47401
PH: 812-340-0937
www.healthypeoplellc.com