Year in Review 2013, 2014 Vibes are amazing!

Great Info on SUGAR.

Here is a link to a great resource for how much sugar to eat: Sugar.

Solstice 2013 ~ Merging point and breaking point of this duality

RETURN TO INNOCENCE Dec 21st 2013

Planetary Liberation NOW Petition

MAKE THIS VIRAL! Event Developments and Liberation Petition - Cobra 12-1...

Vote for Changing the Earth.

Its simple, life can change, if you support changing the way we ALL live life and feel it can be done a better way.  Then believe that your VOTE counts here!

Vote for Change, YOUR VOICE HEARD HERE

Be a part of the shift for a whole new humanity and positive life for you to enjoy!

Are you Dreaming tonight?

Do you believe it is possible to create your dreams?  Do you have a night time ritual with intent on focusing on a time where the body can lay lifeless while the mind can travel to any where possible?

Check this out about a person's dreams:   What dreams can mean LINK

This is powerful stuff...

Archangel Gabriel's Daily Messages - December 8-14, 2013

Early 2014: Collective Shift in Reality

Vote NOW for Financial Reset and Event.

Portal 2012: Financial Reset and Event Update:   There are drastic changes happening behind the scenes. A battle continues for the control of the new financial system, which is bei...

How to Activate and Open Your Third Eye

Wellness Hero on the move...

Shifting, change, its a dynamic world, so try to keep up here:

 Wellness Hero's new medium, follow ME HERE!


Can you keep up & FOLLOW ME?

Portal 2012: MAKE THIS VIRAL! RETURN TO INNOCENCE

Portal 2012: MAKE THIS VIRAL! RETURN TO INNOCENCE: RETURN TO INNOCENCE 12-21-2013 After the very successful activation of the Aion portal, it is time to take action again! Theref...

ALL the parts of Health is WELLNESS.

Having WELLNESS is the balance of ALL 4 PARTS of HEALTH.  I will define each for a traditional wording, but in reality its all about applying these concepts as they directly effect what you do and how you FEEL each and every day.  If just one part is off balance, the others will suffer too as they are all interwoven together to create how you truly feel.  During the day, week or month we focus on just the physical aspect if we are healthy, as our education system and society in general place more of an emphasis here.  Unfortunately this creates a disconnect of where our attention could be placed.

Here is a simple Health Class 101 Definition of the 4 PARTS OF HEALTH:

1.  Mental Health -  continued growth and learning to deal with new challenges effectively.  Here is an example of poor mental health:  We know to use the seat belt, but don’t 100% of the time. 


2.  Social Health - ability to interact successfully with people within one’s personal environment.  This includes tolerance for those with different opinions and beliefs.

3.  Emotional Health - ability to control stress and express emotions appropriately and comfortably.  To experience life’s ups and down with grace and enthusiasm.

4.  Physical Health -( Specific Breakdown of Physical Health ) - ability to carry out daily tasks, develop cardio, flexibility, muscular strength & endurance, eat adequate nutrition, personal hygiene, and preventative medical care

 Do what you can, enhance what you are already doing, give a little more focus on an area that requires some work.  Working on you is NOT easy.  Getting support and education to create a healthy lifestyle can be challenging @ first, but small simple enhancements can start that snow ball effect to a healthier you!

Sheldan Nidle PAO Webinar: Galactic Humans 101

TOP 5: Maintain., NOT Gain during Holidays.

Wellness Hero’s Top 5:  Ways to maintain, NOT gain this holiday season.


 1. Daily Food Plan -Know your food plan for each day, don’t let circumstance dictate what you have to eat, verses your choices that could be pre-planned.  Going to a holiday gathering is great, but knowing ahead of time your food strategy for putting energy (calories) in your body can improve your control.

 2. Portion Control - Measure out what you plan to eat, use a small plate and do not stand/sit near the food.  Each feeding should have a variety of color & moderation.


3. Emotional Eating - Whether it is pure JOY or anxiety over seeing family with the time of year, be understanding of the way you feel.  Have a coping practice in play that doesn’t involve food. 


4. Mindful Eating - When you eat, challenge yourself to enjoy each bite.  Count your chews, savor the flavor, start the digestion process off on the right break down.  The idea is to slow down & be conscious of what you are eating.  Eating in front of technology can really take away from a food expereince. 


5. Water, water, water...drink it constantly all day, especially when you first wake up.  Hydrating consistantly creates a balance in many aspects.  Not only does it support digestion, but regulates hunger (as it is possible the body just needs water, but you feel hungry). 

Immediate & Long Term Effects of Healthy Habits.

Benefits of Physical Activity (AKA Exercise)

Immediate Effects of Moving

Increase Blood Flow to all parts of the Body
More Oxygen to muscles and organs
Increase Levels of neurotransmitters in brain
Blood is made primarily of water and nutrients. 
Toxins are removed from the body by the blood & directly increasing the heart rate. 

Long Term Effects of Moving

        *More Energy
        *More quality sleep
        *More Efficient Metabolism
        *Muscle Repair is improved & Joint Function is increase through ROM & Resistance

1.  Increase Cognitive Functioning, that means you could be smarter
2.  Decrease in Body Fat & this directly makes your self image a more positive one!  

Ask Wellness Hero Brian how you can thrive in your day to day life

Start making changes today to work smart and more efficient with your time.
RESULTS DRIVEN, RESULTS ARE WHAT YOU ARE INTERESTED IN! Free Exercise Here

Wellness In the Park LINK

Rochester's Free Fitness, Wellness In the Park (now in the dark, lol :)

New Wellness In the Park (WIP) Training details with updated location & time.

WIP Training LINK

Hope to see you there.  Now that it is dark & cold we must get out to support each other.  Last week it was beautiful under the stars, getting that heart pounding & healing the body for what it wants (heat), more energy! 

Know your #'s about whats inside of you.

KNOW YOUR NUMBERS
A person with high blood pressure is almost 6 times more likely to have a stroke. The combination of uncontrolled high blood pressure and diabetes wreaks havoc on all organ systems. The American diet is making us more susceptible to high blood pressure, stroke, heart disease, and kidney disease. Diet and exercise are the best ways to control blood pressure. However some individuals may need additional help with with many lifestyle & heredity variables exist.

BLOOD PRESSURE
Knowing your blood pressure is very important to your heart health. Elevated blood pressure, over time, can damage the heart muscle, organs, and arterial walls.


MANAGEMENT TIPS
•    Adopt healthy nutritional habits •    Maintain a healthy weight •    Exercise regularly •    Stop smoking
Limit alcohol consumption •    Take your medicine •    Get medical ca
Bloodd pressure checked regularly by your physician, Wellness Coach, or any automated blood pressure cuff found in most pharmacies.

WAIST CIRCUMFERENCE:
Is the distance around your waist just above your navel. Individuals who have excess body fat, especially if it is around the midsection or belly, are at greater risk for cardiovascular diseases and diabetes. It is recommended that men have a waist circumference less than 39 inches and women have a waist circumference less than 34 inches.

BODY Fat %:
Is a numerical representation of weight in relation to your fat vs other tissue (muscles, bones, organs). Generally, BF% will indicate healthy or unhealthy for adult men and women, children regardless of individual BMI. Typically, the ratio is found by Simple electrical immanence test.  Most local gyms provide this service to there members free.

TRIGLYCERIDES:
Managing your cholesterol and triglyceride levels are an important component to a healthy cardiovascular system. The American Heart Association recommends the following tips to help keep your cholesterol under control:
•    Schedule regular screenings •    Eat foods low in cholesterol, saturated fat, and free of trans fat •    Maintain a healthy weight •    Be physically active •    Follow your healthcare professional’s advice
Another form of fat made in the body is triglycerides. Calories ingested in a meal and not used immediately by tissues are converted to triglycerides and transported to fat cells to be stored.

QUICK REFERENCES

FACTOR                                                     GOAL

Total Cholesterol                                              Less than 200 mg/dl
LDL (“Bad”) Cholesterol                                Vary
HDL (“Good”) Cholesterol                             above 50 mg
Cholesterol/HDL Ratio                                    4:1
Triglycerides                                                    <150
Blood Pressure                                                120/80 mm/Hg
Fasting Glucose                                              <100 mg/dl


RESOURCES
www.americanheart.org www.wvdhhr.org www.goredforwomen.org www.startwalkingnow.org www.cdc.gov/nchs www.who.int/

ISON ~ METATRON ~ WHAT TO EXPECT Anna Merkaba November 22 2013

Top 5 Ways to be YOU (enhancement 101)!

Wellness Hero's Top 5 ways to just be YOU....you already know, time to apply these simple ways to bring about changes that are LIFE rewarding.  Be you & be connected to your body and how to use it best for what you require. 

1.  Breathe Deeply (this changes everything from thoughts, to posture, give it a try several times in a row, I dare you to breathe!)

2.  Smile (this is a game changer in EVERY situation.  Just smile to smile, do it with your eyes open or closed, works both ways, try it!)

3.  Listen to your Heart (not only physically to its beating, but to what it is telling you about your true feelings, this takes much practice, but we all feel, so we all can listen too!)

4.  Stand & Sit Straight UP (posture, body alignment can allow energy blocks within our bodies to open up & obtain deeper circulation)

5.  Take time to Meditate (looking inward will change everything, sit quitely and just breathe (and maybe apply #1 here?!) allow your mind to clear and settle, then you will SEE!)

AION PORTAL ACTIVATION 11-23-2013

Top 5 Ways to Remember your Dreams.

Time to remember your dreams and make an intention of it...Here is Wellness Hero's top 5 ways to support the remembering of dreams to look further into what is actually taking place.

1.  State an intention before you go off to dreamland.  It could be about remembering them in the AM, ask for people to see or places to expereince.  The possibiliteis are endless as dreams are just a state of consciousness.

2.  Have a journal ready to write them down.  First thing in the AM when you wake up before you get to far going  for other AM routines, try to make some notes or fill in the blanks of that dream log.

3.  Creating an environment for restful, recovering, repairing sleep.  Dreams occur in the deep part of sleep called Rapid Eye Movement (REM) and supporting getting there is just as important as being there (not being woken up), so if it is going to bed earlier, making sure bathroom issues are taken care of or just setting the alarm @ a different time.  All can influence you remembering your dreams so eliminate any distractions when you are sleeping.  

4.  Make a habit of the above 3 for at least a one month effort.  Even if it doesn't happen daily, the statement of an intention out loud is a very powerful move, as well as having the tools to record (pen/paper, e-journal, voice recorder) when it is best for you do to so.  AM doesn't work for everyone, but accept that this is a process.  Even if you didn't dream, don't remember or don't have time, allow your self the patients to stay true for the times you do have to focus on you and your dreams.

5.  Enjoy the new habits you have created.  Look for meanings, feelings, and information about your dreams, they are yours to do what you like with.  Always remember, electricity doesn't work in dreams so if you aren't sure you are dreaming or not just look for the light switch, if you flip it and it turns on then you are awake....

Clearing and Shielding with Archangel Michael

Expanded Consciousness: 166 Documentaries To Expand Your Consciousness

Expanded Consciousness: 166 Documentaries To Expand Your Consciousness: By: Higher Perspective Here is a list of over 100 documentaries you can watch for free online. They are about Science, Consciousness,...

Mindful Eating & Vitamins/Minerals Facts.

What is mindful eating?
Part of successful long term weight management is minimizing deprivation and eating foods that you enjoy on a regular basis. Deprivation or avoidance may work in the short-term, but usually leads to feeling out of control, self-criticism, and eating more.
It is helpful to adopt a more healthy and balanced approach to eating.

VITAMINS
Vitamins are a group of organic substances (made by plants or animals), that are essential for normal cell function, growth, and development.
There are 13 essential vitamins, meaning they are needed for the body to function. They are grouped into two categories:
Fat Soluble Vitamins:    A, D, E, & K
•    Small amounts needed to maintain good health
•    Stored in the body’s liver and fatty tissue
•    High doses can be toxic and lead to health problems
Water Soluble Vitamins:
B-complex group & Vitamin C
•    Not stored in the body and must be replaced each day
•    These vitamins are easily destroyed or weakened during food storage and preparation
•    Citrus fruits are a good source of vitamin C
MINERALS
Minerals are substances that come from the earth (soil and water) and are absorbed by plants. Humans absorb minerals from the foods that we eat. These are important for optimum health. There are two kinds of minerals:
Macrominerals
•    Includes calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
•    Body requires large amounts
Trace Minerals
•    Includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium
•    Body requires limited amounts
WHY ARE VITAMINS AND MINERALS IMPORTANT?
Vitamins and minerals have many functions that help the body carry out different processes. Vitamins and minerals assist the body in the following ways:
✓ Protects arteries
✓ Produces healthy skin
✓ Boosts your immune system
✓ Balances hormones
✓ Energy production
✓ Proper functioning of your brain and nervous system
✓ Slows down the ageing process ✓ Protects against certain cancers and heart
disease

FACTS TO CONSIDER
•
• •
•
Vitamin and mineral supplements are considered dietary supplements, not drugs, so they do not have to be tested in order to prove their safety or effectiveness before they are put on the market. They are considered safe until demonstrated
by the Food and Drug Administration to be dangerous.  Gees, play the guinea pig or russian rulette with your health & wellness.  Key is to do your research.
The American Medical Association has stated that it is acceptable for a healthy adult to use a multi- vitamin/mineral supplement.  I say first try to get V & M from a food source.

Go to www.usda.gov for a list of recommended daily allowances for other vitamins and minerals.

Workout Detials for WIP Training

Follow the Link to get changes for tonight's Wellness In the Park Training session:

WIP Training NEW Details


Hope you decide to get off the bench and join us for free, be apart of a fitness support system in Rochester,  NY

What is Metabolism anyways?

What is Metabolism anyways?

Your metabolism is made up of several key features.  Here are the 3 stars for the motion picture of your life, where the energy comes from....

Main Player role     - RESTING METABOLIC RATE (RMR)

Your RMR accounts for 60% of your daily energy expenditure.  Most of the calories you burn are for daily functions such as building and repairing tissue and supplying organs with energy to function.

How to improve? See both Main Sub & Rookie Roles as improvements with them directly impact a positive improvement with RMR.

Main Sub role     - PHYSICAL ACTIVITY (PA)

Made up of all activity you perform about the level of lying quietly and resting.  Not just workouts, but how active you are throughout the day.  Accounts for 10-30% of your daily energy expenditure (depending on the INTENSITY & Total Volume of PA).

How to improve?  Diversity is the key with the 5 components of Health-Related Fitness.  See this Link for more details:   PA Equations for Metabolism
The idea is combination movements that require more muscles to perform and which in turn can create higher intensity workouts.  When working with combining more then one component of fitness in an exercise will also yield significant energy expenditures for PA.

Rookie role        -THERMIC EFFECT OF FOOD (TEF)

Related to the process of digestion, breakdown & storage of energy substrates from food.  Can account for almost 10% of your daily energy expenditure

How to improve?  The more frequent a person eats (every 2-3 hours) the more food is driving this role.  The more whole the food the greater the energy required for absorbing, for example seeds & nuts raw (not roasted) or veggies raw demands that vigorous chewing starts digestion and throughout the process more nutrient dense foods will yeild to boost a persons TEF. 

Ison Emitting Perfect Geometrical Patterns.

Archangel Michael: 2013 In Review - A Year Of Transformation - November ...

Galactic Federation Of Light SaLuSa November 13 2013 (+playlist)

AION PORTAL ACTIVATION 11-23-2013 (+playlist)

http://www.youtube.com/v/bm-Ylrd25fA?list=PLVOwQLKLBlsPG78Rh1ciJw_aKdhEk8gXt&version=3&showinfo=1&attribution_tag=gHtECPd0sdErApebYk2gDQ&autohide=1&autoplay=1&feature=share

GET OFF THE BENCH - Wellness In the Park Tonight!

Here are the latest details for tonight's training session, please check as I updated it today. 

Wellness In the Park (WIP) Training Link:
Free Outside Fitness Details

Top 5 Foods to AVOID!!!

Focus on what you do is always my motto, don’t sweat what you didn’t do.  Yet, I do sometimes focus on what not to do in order to support my health.  Avoiding specific types of food can yield a positive experience within the body.


Wellness Hero’s Top 5 Foods to Avoid and Why....


  1. Microwavable food - Many reason’s can support this and the biggest is that the microwave itself is a destroyer of actual nutrition, whatever goes in it, well the food comes out with less nutrients automatically.  The idea is that store bought frozen meals/snacks are usually made with the lowest quality ingredients possible.  Sodium levels are usually through the roof and the idea of just focusing on calories or another category of the Nutrition facts can be miss leading as many GMO ingredients are lurking.  Just remember it is likely the lowest quality type of food in the store and is NOT considered health food. Of course their are some that can support health, just such a small percent...


2.  Non-Water Beverages - It’s not complicated, if its not water it likely has little benefit.  A smoothie of locally grown fruit or veggies is acceptable in moderation.  We are a nation of drinking way to many calories.  Fruit is mean to be eaten not juiced.  With all options every where, its best to avoid anything that isn’t 100% H2O. 


3.  Ingredients You Can’t Pronounce

Does ferrous sulfate, thiamine mononitrate or partially hydrogenated soybean oil sound appetizing to you? Follow this rule of thumb: if a food product is made of stuff you need a course in chemistry to comprehend – or —if you can’t pronounce the first 5 ingredients, don’t let it near your cart.

Stay focused on buying whole foods comprised of only 1 ingredient. Instead of snacking on neon-orange cheese curls, slice up some carrots or celery sticks. Invest in an air popper and enjoy fiber-rich popcorn. Make homemade veggie chips: cut up kale, thinly slice beets, sweet potatoes or yams, sprinkle them with herbs and a little olive oil and bake in the oven.

4. Fake Health Foods

Fake health foods are those deceptive foods, billing themselves as “low in fat”, like Cheerios which has GMO ingredients and certain cookies, salad dressings or yogurt brands. Look closely at their labels. To make up for flavor, these items are inevitably high in sugar or salt. Other tricky foods include packaged breads and crackers with labels stating “contains whole grains.” This often translates into considerably less fiber than 100% whole grain products. Mulit-grain is a fake health term as well.

Again, choose real foods as much as possible. If it’s a sweet tooth you need to satisfy, buy tasty dried fruits, such as apricots or mango. A spoon full of honey can work too!

5. Canned Foods High in Sodium

Eighty percent of our sodium intake comes from processed and canned foods. In fact, many canned foods are so chock full of salt, they contain half or more of your daily recommended intake. A diet high in sodium is dangerous since it can lead to high blood pressure and many other heart related problems.

Instead of buying canned soups, try making your own simple versions, like a healthy cream of carrot soup or hearty lentil. If you don’t have the time to cook, purchase canned soups low in sodium.

Food Video by the Wellness Hero:
Food Matters Video

Daily Routine Questions.

This is an interactive post so get ready to participate!  That's right, happy Monday AM, so tell me a little about yours.....

 Here are a few questions to start the discussion on the topic of AM routine...what do you do in the AM for you?  I know we all have adult responsibilities (this isn't the point), but most likely we have constructed specific practices/habits that we do in the AM.  Some we think are good for us and some that we know are not?


1.  What to you do in the AM that you are proud of because it is health enhancing?

2.  What do you do in the AM that counters your image of health?

3.  Do you prepare anything the night before to support your AM routine? What?

4.  Are you happy with what you do in the AM?

5.  If you could get support on something in the AM, what would it be and why?

By taking a few minutes to write down an answer or two could be a momentum force in a lot of ways.  Feel free to post in the discussion your questions or email me directly (wellnesshero@gmail.com), but either way you are contributing to a better you by participation and taking action.  No answer is judge, its simply an interaction to get the ball rolling....

You have the ball, are you playing?  Happy Monday and SMILE :)

Wellness In the Park (WIP) Training Link:
Free Fitness Class

Galactic Federation of Light The Angels November-02-2013

http://www.youtube.com/v/LG_SbGi8VkQ?version=3&autohide=1&showinfo=1&feature=share&autoplay=1&autohide=1&attribution_tag=bVZsj0B2hQC0dY05BoCAhg

Shifting to a better you, PART II

Living life each day is a gift, but with adult responsibilities, sometimes we get distracted from what truly is important in our life.  I find my family and health are most vital to my experience on EARTH and my smile correlates with how I feel. My feelings are something I have deeply explored and have recognized that I create them differently with one action.   I want to smile, I choose to smile, my smile is supported by daily choices that allow my body to thrive.  Everyone wants happiness and no one wants to suffer, truly.  In the last 2 years I have transformed the way I THINK about health & it has yielded thousands of positive experiences, unlike anything I have ever felt before.  Powerful stuff & I want to share my expertise to teach others to live according to their unique happiness. 

My intention is to guide others with activities, ideas, blogs, presentations, seminars and openness to a way of life that supports anyone thinking differently about who you are and what you do for you to be healthy human.  We can all shift our minds to new experiences to achieve WELLNESS on a whole new paradigm.  How many parents out there want to do more to be healthy, but feel a bit overwhelmed to do so?  Let me support you and be your guide.  I have been developing many health and wellness concepts to be applied into a family centered approach that can allow YOU & those around you to smile :) everyday with your choices!

ASK ME Questions Publicly or Privately, but know others maybe not use to this level of participation or feel they don’t have the time to actually ask.  Be the change you want to be by taking ACTION & Participating in your life in a way you didn’t yesterday.  You have the POWER in choice, just do something new for 5 min. and know those 5 min. were 5 more then the previous 5 days and that is a monumental change because 5 is way bigger then ZERO....


See more on Wellness Hero's YouTube Channel

Link to Videos by the Wellness Hero on more health & wellness topics



Your Wellness Hero has many possibilities to support you, but remember it is always up to you to ask and be the change you want to be.  Carpe Deim & Live Enthusiastically!

Wellness In the Park Info:Detailed Info on WIP Training

TOP 5 Ways to Lose Weight, WITHOUT a Diet.

Wellness Hero’s Top 5 Easy ways to BURN FAT (AKA lose weight).


Our bodies only want to maintain an ideal weight, a balance in body composition (which is 1 of 5 components of health-related Fitness).  Body composition is made up of Bone, Organs, MUSCLE (tissue too) and FAT.  We need it all, an we function optimally when it is in balance.

Here are some of my favorite tips for losing weight without out ever going on a diet. Of course a diet is just what a person consumes over the course of a day, so we are always dieting :)

1. Drink water.

Sounds simple, but let’s be honest: how much water are you currently drinking? If the answer is anything less than clear pee coming out of you, your body is telling you with Yellowish (apple juice) color pee that dehydration has started.  Plus, if you're active, it should be drinking even more than that. So here’s what you need to do: drink lots of water and cut back on things like soda (even diet!), alcohol, and sweetened beverages. You won’t notice a difference, but your body will thank you. How much to drink?  Everyone is different & the answer I have posted previously it worth your time to know, check out that post!  Hydration Basics  & How much to Drink?

2. Load up on vegetables.

You may not be the biggest fan of vegetables, but I promise you can learn to like them. Vegetables fill us up, and they're loaded with fiber, energy, and vitamins. Plus, they're low in calories, meaning you can eat a ton of them without gaining weight. Add vegetables to every meal and you’ll be sure to see a difference.  Raw is the most valuable way to MAX the benefits!

3. Don’t fear the fats.

Fats do not make us fat. In fact, they do quite the opposite. They help us absorb vitamins, give us glowing hair, skin, and nails, and even keep us more satiated, meaning you'll stay fuller longer and be much more satisfied with your meals when you add a little fat. Consider adding things like olive oil, avocado, coconut oil, sunflower seeds, or flax seeds to your next meal. You’ll be surprised at how full you'll feel!

4. Move in a way that you love.

We all know that exercise can contribute to weight loss, but what if you hate it? The key here is to actually move in a way that you enjoy. This way, you'll be more likely to stick to it in the long term. Chances are, you’re not going to want to get up at 5am for a run if you hate running, but if your alarm goes off at 5am for your favorite dance class, I bet you’ll be way more likely to make it there. Remember diversity of exercise or more specifically do things to support each component of fitness:  Muscular Strength & Endurance, Flexibility, & Cardio style movements.

5. Don’t label foods "off limits."

We want what we can’t have, so once you label something off limits or not healthy, it's going to become more appealing. Whenever I used to say I was going to cut bread from my diet, it would be all I could think about for a week until I finally caved and ended up eating an entire loaf because I couldn’t take the torture. Sound familiar?  I LOVE BREAD!

Now that I allow myself bread if I want it, I don’t crave it nearly as much and those intense cravings I once felt have totally disappeared.

So there you have it, 5 simple things you can change about your eating habits today without ever going on a diet. Still struggling with this concept? I want to help you ditch the diets for good so I invite you to contact me for support.  I specialize in POSITIVE BEHAVIOR CHANGE, find out how you can benefit from this simple lifestyle change.

TOP 5 Ways to Make a Change in your LIFE.

Wellness Hero’s Top 5 ways to support POSITIVE BEHAVIOR CHANGE.

One positive new change in daily life will automatically replace an existing habit during that day with that new action of change.  For example, If I normally wake up & go right for the coffee my body responds one way.....BUT if I wake up drink 16 oz of water & eat a cup of raw broccoli for breakfast then drink the coffee.   The way my body will respond to that nutrition first will automatically shift my emotions & behaviors differently in a more positive direction.  Yes I still got to have my coffee too! That one NEW change of adding two healthy choices (water & veggie) will yield positive behavior changes over the course of that day, even if its just thinking healthier, as that in itself is an important category (mental health) to shift. 

Here are my TOP 5 ways shift daily choices to support/enhance a better you...

 1.  Write down what you want to do & read it daily. Simple & POWERFUL!

 2.  Each morning you wake, say out loud what you will do and why you are doing it (Intention for the day or Personal Mantra), could be reading #1....

 3.  Be accepting of all your daily choices and focus on what you are doing vs what you are not doing.  You ALWAYS CAN, just maybe not now....but NEVER say I CANT.

 4.  Research about your topic from many diverse sources, education is key to shift what you believe to be true on what you are trying to do.  The more informed you are the more effective your choices can be.

 5.  Get support, seek out others who are doing what you want to do.  Reach out & contact others for collaboration.  Maybe you could create a support network with friends & family, because power in numbers is so very true.  Ultimately it is you who has to make the change, but allowing others to be engage @ any level in your shift is crucial to the new daily habit you are trying to create.



LINK:


Wellness In the Park (WIP) Training
Wellness Hero Content on YouTube

Changing is not easy, but by enhancing something you are already doing is the best way to start.  These Top 5 ways to support positive behavior change is only a few pieces to the puzzle.  Your experience is yours, but know that when you shift one habit in your life to be more positive it can create that domino effect in the direction you want to be in MAXIMIZING you WELLNESS!

Shifting to something better, PART I

PART I:  Shifting to something better....                      10.30.13

My passion is to guide you to live well by supporting  wellness daily which balances the 4 parts of Health (see blog post on this topic for details).  Shifting a person’s paradigm of what is Healthy requires the TRUTH to be accepted and practiced by what is healthy....the answers are out there, but most likely NOT what you currently believe on a whole (your paradigm).  Bits & pieces of healthy action is just that, only a small part.  Thriving in life, well it moves the game onto a new playing field because when a person’s health is OPTIMAL, life is no longer the same........Do you believe you have the power to NEVER get sick again?  Everything starts with a belief on what we think is TRUE.......
                   
As I continue to channel health & wellness content to all those interested, a shift from my approach in being applied.  Since uncovering new information always and when applying it the results have been very supportive.  The shift is in the direction of training yourself to live within your abilities and capabilities, just remember, no matter who you are, attitude is everything!!!  I look at everyday as we are training for life, are you practicing quality sleep, eating nutrition dense meals daily, moving that body optimally each day with in the 5 components of health related fitness?  Life is practice, each day is another opportunity to do what we want with our individual choices.  Thriving takes years of practice, each action is a drop in the bucket, always be striving to add just one simple drop as that is the key to making a difference in your dynamic HEALTH. 

The mission for me is to be the best daddy & HUMAN I can by choosing to share my life experience with others to learn from as well.  This BLOG is one medium to which I communicate.    This experience just so happens to be a way of life that supports being a thriving human.  I still will be blogging/vlogging (Wellness Hero's YouTube Channel Link) about health & wellness, but more so directed to ANY HEALTH concept.   Some information may seem new or confusing to incorporate, but the more quality experiences gained with family, not to just spend time, but to teach basic fundamental principles of exercise, nutrition, and basically WELLNESS into day to day occurrences is a shift into the priority that health is something we have to do.  Some concepts y’all maybe familiar with like in the previous sentence (exercising & eating), but some maybe things that you never considered to be healthy or unhealthy.

ASK ME Questions Publicly or Privately, but know others maybe to timid or feel they don’t have the time to actually ask.  Be the change you want to be by taking ACTION & Participating in your life in a way you didn’t yesterday.  You have the POWER in choice, just do something new for 5 min. and know those 5 min. were 5 more then the previous 5 days and that is a monumental change because 5 is way bigger then ZERO....

Top 5 MOOD Enhancing foods!

Wellness Hero’s Top 5 MOOD Enhancing foods!

Do you like feeling good?  Sometimes adding specific nutrients to your body's systems creates reactions that boost emotions and the way a person can feel.  If a person eats something heavily processed like fast food, so much unhealthy CHEMICALS start to be absorbed by the body, which in turn effects the mood as well.  I recommend eating them raw or combined in something you are already eating to enhance that food choice with a MOOD Booster!

1.  Avocado - can elevate your spirit!
(Avocados contain serotonin, a type of feel-good neurotransmitter)

2.  Raw Cocoa - High in magnesium and contains significant quantities of the essential amino acid Tryptophan, which is crucial for the production of the neurotransmitter, serotonin.

3.  Spinach - Nutrient dense and a powerful health - mood and illness prevention food. Spinach is full of vitamin B9 (folate) which helps the body maintain normal levels of the mood-enhancing neurotransmitter serotonin. Low levels of folate are often associated with depression. RDA is around 400 micrograms. *Some other folate rich foods include asparagus, beans and broccoli.

4.  Chia Seeds - A potent vegetarian source of omega 3 and packed with amino acids.

5.  Sunflower Seeds - Their richness in vitamin E - Selenium and Magnesium all contribute to improving your mood! (also rich in selenium)

Free Fitness Class (HIIT) with Wellness In the Park!

The nitty gritty on tonight's Wellness In the Park (WIP) Training Session.  As always its Free & only in Rochester, NY.  Click the Link for further details....

WIP Training Session INFO LINK

I hope you can join us, even though we gather to support each others fitness regardless of the weather (well maybe no for lightening), it will be an amazing COOL & Clear skies during WIP tonight all while the sunsets on another day.  It will be another High Intensity Interval Training (HIIT) workout!

Be a Wellness Hereo...

100 Posts!!! Its a NEW RECORD!

So grateful

This blog was just a simple peptide reaction during a mental health moment, that's fancy jargon for an idea.  I truly enjoy sharing WELLNESS information that I have found valuable during my experience in health, fitness & wellness.  Sometimes adding a bit of education explaining the why and always SIMPLIFYING what we are doing can yield some great results.  Y'all keep reading, commenting & asking questions of me your Wellness Hero.  That support from sharing this info & passing it along for others to improve their lives is an amazing trend you can continue on doing.

I have been blogging since Oct. 2011 & it has been 2 years of experience that keeps supporting a better quality of life.  I will keep making regular post and passing along quality information that has been proven to be a way of life.  My goal and intention of ALL future info I share is to support an enhancement of our daily life experiences.  Nameste :)  To another 100 post!!!

Live enthusiastically,

Brian Lucchesi - Wellness Hero

The Self Discovery that changed the world forever.

Fitness and AGE what STAGE are you in?

General Fitness Facts based on your AGE.  Should a 15 year old be performing the types of exercises as a 45?  The answer is both yes & no, but the many variables should be addressed.  Here is a breakdown of each stage of life....

General:

Regular physical activity reduces the risk of many adverse health outcomes.
Some physical activity is better than none.
For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
The health benefits of physical activity occur for people with disabilities.
The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children and Adolescents:

Children and adolescents should do 60 minutes or more of physical activity per day.
Aerobic: Most of the 60 or more minutes per day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days per week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Adults:

Adults should do 30 minutes or more of physical activity per day.
Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should do at least 30 minutes per day (2 hours and 30 minutes per week) of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults:

The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults:
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Top 5 High Energy Eating Strategies

 Eating is something a person does daily.  As a wellness professional I've had to many conversations about food with just focused on calories.  The idea here is to MAXIMIZE your body's response to that food (calories) with understanding what will pack a punch to BOOST you with that energy.  All calories are not created equal, just ask a Chia Seed :)....

Here are my Top 5 High Energy Eating Strategies

1. ✓    Get your B-vitamins. Studies show that low levels of folate and B-12 are sometimes associated with fatigue and depression. Food sources of folate include fortified whole grain cereals, beans and peas, dark green leafy vegetables, sunflower seeds, and oranges. Foods high in B-12 include salmon, lean beef, low-fat dairy, and eggs.

2. ✓    Boost your intake of omega-3’s. This may help to improve memory and mood, making you feel more energized. At least one good source of omega-3 fatty acids daily is recommended. Choose from
oily fish (salmon, mackerel and sardines), ground flaxseeds, walnuts and omega-3 fortified eggs.

3. ✓    Limit refined carbohydrates. Refined white starch and added sugars in food and drinks can cause blood sugars levels to rapidly rise and fall, leaving you feeling cranky and tired. To lessen blood sugar swings, choose high quality carbohydrates, such as vegetables, unsweetened fruit, beans and peas, brown rice and oatmeal.

4. ✓    Incorporate protein with meals and snacks. Healthy protein sources include nuts, beans and peas, skinless chicken, lean beef and pork, and eggs. Protein helps keep blood sugar levels stable and promotes increased levels of brain chemicals that make you feel more alert and focused.

5. ✓    eat something every 4 to 5 hours. This provides your body with a constant supply of energy and keeps blood sugar levels stable. Plus, it is easy to do. Here’s one example of a healthy eating pattern- have breakfast or a morning snack within 90 minutes of waking, lunch, an afternoon snack and a sensible dinner.

CANNOT forget WATER too!!!

WELLNESS In the Park UPDATE!!!

Here is the LINK to this weeks WIP Fitness Training Session:

Wellness In the Park INFO LINK

Remember to hydrate throughout the day.  Free Fitness is FUN!

Physcial Education Mission Statement.

I created the following physical education mission statement as the department head of physical education at a high school I taught at.  It was important for me to embrace my students health and wellness through the following:

Mission Statement:  To support students through all three learning domains (psychomotor, affective, and cognitive) in developmentally appropriate physical activities.  Encourage lifetime fitness opportunity through the use of technology and cross-curricular content (Math, English, History, Science).  Allow students to be physically educated and demonstrate healthy zones for their 5 components of health related fitness.

When a educator, specifically a physical educator applies many content areas for the purpose of living a healthy lifestyle of fitness it should not be pushed off as a lesser class then English.  It should be noted that sharing this PE knowledge could be a national priority sooner then you think.....how healthy and physically educated are you?  Does this mission statement support your well being?

What Physically Educated (PE) actually means towards health and wellness.

Did you leave high school knowing this from PE class?  Chances are if we know this, but don’t practice this in our daily or weekly lives?  Well, the time is here and now. When applying what physical education class should have taught you.  Will allow for a more balanced lifestyle of fitness and wellness. 

If a person struggles to be healthy and well.  Look below at what an attitude can support towards a better you.  Become physically educated by practicing something you enjoy with health enhancing benefits.


Outcomes of a physically educated individual:
    A – Has learned a variety of skills necessary to perform a variety of physical activities.
    B – Is physically fit through outside of class routines and performances. 
    C – Does participate in regular physical activity (PA).
    D – Knows the implications of non-participation & benefits of involvement in PA.
    E – Values PA & contributes to a healthy lifestyle.

Physical Education (PE Personal Statement) National Standards

The US Government has the following criteria for meeting what a physically educated person actually does.  The core curriculum for my physical education classes that I taught was to align each lesson to support the development of the following national PE standards, as well as state PE standards too.  Being physically educated leads to empowerment of healthy choices and a lifetime of fitness. 

National PE Standards:

Standard 1: Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities. 

Standard 2: Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.

 Standard 3: Participates regularly in physical activity. 

Standard 4: Achieves and maintains a health-enhancing level of physical fitness. 

Standard 5: Exhibits responsible personal and social behavior that respects self and others in physical activity settings.   

Standard 6: Values physical activity for health, enjoyment, challenge, self-expression, and/or social interaction.   

Short & Long term effects about Exercise on YOU (the body).

Benefits of Physical Activity (AKA Exercise)
Immediate Effects of Moving that amazing body of yours (no matter the condition)




Top 2 ongoing outcommes of regular exercise routine with diversity of movment:


1.  Increase Cognitive Functioning, that means you could be smarter
2.  Decrease in Body Fat & this directly makes your self image a more positive one!

Increase Blood Flow to all parts of the Body

More Oxygen to muscles and organs
Increase Levels of neurotransmitters in brain
Blood is made primarily of water and nutrients. 
Toxins are removed from the body by the blood & directly increasing the heart rate. 

Long Term Effects of Moving

        *More Energy
        *More quality sleep
        *More Efficient Metabolism
        *Muscle Repair is improved & Joint Function is increase through ROM & Resistance

OVERALL Here are some other benefits:

Move Your Body because the Benefits are Contagious
Reduces risk of heart disease              Improves arthritis
Decreases hypertension & high blood pressure                         Decreases cholesterol levels
Helps shed excess pounds    Slows the aging process   
Reduces risk of osteoporosis             Relieves back pain
Improves & maintains mental health  Prevents the common cold & flu   
Improves the quality of the air we breathe    Prevents and controls diabetes

Free Fitness Class Info

Wellness In the Park (WIP) Training details for this week:

WIP Session 10/15/13 Tuesday @ 6pm Ellison Park, Rochester, NY

Join me and be a Wellness Hero for this week to improve your health and fitness.  Its Free, its for YOU and its always happening rain/shine/snow.....

Should females exercise differntly then males?

Want a FREE Fitness session? See how it is possible here...

Wellness In the Park is now on meetup.com  Everything is FREE and right now the workout sessions are every Tuesday @ 6pm in Ellison Park

For more details feel free to join meet up

WIP Training DETIALS

or email Brian wellnesshero@gmail.com

Here is next weeks workout...

Wellness In the Park (WIP) Training

10.8.13 (Tues @ 6pm in Ellison)

Announcement:

The idea of me reflecting on 3 weeks of WIP Training for personal benefit since being on Meetup.com has yielded significant shifts of improvement in other areas of my life.

 I have stretched more then normal on my own
I have prepared my food better by planing and making healthier choices because my body is speaking to me via soreness, awareness and growth of getting stronger.
My sleep has improved and I have given in to accepting longer hours is OK, love that!
More energy over the course of the day
Happier about my choices overall because I see huge progress!!!

Active Rests when you are WIP(ped): Run/Walk to a tree & back
ALT EX:  Walking Lunges, Push ups, Star Jumps

Warm-Up - In place movements (7 min.)

WIP Training -  2 min. on each task. for set 1, 1:30 for set 2

 Up Downs
DB Squat Press
Sprint Jog
Squats
Equipment Station (PB, MB, RB) Choices

Cool Down - Dynamic movements

How to build up strength for your CORE.

Wellness In the Park Training, Free Fitness Class in Rochester, NY.

WIP Training LInk & Info.

Here is a link where I will be posting the most up-to-date info on WIP Training.  If you plan on attending, its easy to create a meet up account (its free), the best way to not only stay connected, but create better workouts and SUPPORT during the process.

Be a WELLNESS HERO, try FREE Fitness Classes with Wellness In the Park (WIP) Training:
http://www.meetup.com/Wellness-In-the-Park-WIP-Training-is-your-fitness-outside/events/141451572/

I hope to see you there, Wellness Heros always TRAIN Rain/Shine/or Snow, so no worries on the weather!

A healthy Mind, a healthy Body

10 Pound Medicine Ball Slams - Family Fitness with Brian and Tristan

Mental Health work.

Global Economy Meditation - JOIN! Sept. 22, 2013 - 7 ...

WIP (Wellness In the Park) Training; Rochester, NY.

All content here is about one thing, WIP Training in ROChester, NY.  Feel free to directly email Brian Lucchesi @ WellnessHero@gmail.com with requiring more information about how to directly be involved.

 Wellness In the Park (WIP Training) with the Wellness Hero (Brian Lucchesi)

Support, Motivation, Assistance, Sharing, Education

Those are just some of what WIP Training is all about.  The skinny is I have created a meet up for people to get together @ a specific times and locations (outside no matter what the weather) for various types of physical activity with a Wellness Professional (me).

I plan on meeting up once a week for less then an hour to basically exercise in an outdoor setting and share my expertise of fitness and physical activity.  We could be doing the same thing or completely different kinds of exercises, but we are together and SUPPORTING each other. I’m flexible with what I work on each time and diverse with how I exercise, so no two workouts are the same, EVER!

Whether you are training for a marathon or trying to just lose weight or need a commitment to a time/location were others are counting on YOU, WIP is for you.  Its a network of people in Rochester that no matter rain or shine will BE THERE for EACH OTHER.

Many details to follow, but if you like to be active outside and improve your WELLNESS, no matter what your current level of fitness is, come join for FREE!!!



Times & locations to change as participants can influence when and where this takes place, but for now its:

Tuesday @ 6pm  Ellison Park (next to dog park parking lot) rain or shine. Started 6.5.13

What to Bring:  Your positive attitude, Water, Clothes to get on the ground with, Towel

Core Strength demonstration.

With so many ways to work on the core, the demonstration of this push up (with its own many ways to switch it up and diversify it) is only 1 of HUNDREDS of exercises to improve a person's strength. 

Easy Steps to Mindful Eating habits.

What is mindful eating?
Part of successful long term weight management is minimizing deprivation and eating foods that you enjoy on a regular basis. Deprivation or avoidance may work in the short-term, but usually leads to feeling out of control, self-criticism, and eating more.
It is helpful to adopt a more healthy and balanced approach to eating. This involves mindful eating: planning ahead and looking forward to eating special foods, rather than engaging in the deprivation/guilt cycle. If you truly enjoy the food, you’ll be more satisfied and are less likely to want excessive portions.

Tips for adding favorites to your meal plan:
✔ Plan ahead. Set a specific place and time to fit the food into your daily and weekly plan. This will allow you to look forward to your favorite food.
✔ Eat the food with others. There is no reason to hide or be ashamed. Eating with others will help you reinforce a more positive perspective on eating.
✔ Purchase the food in small quantities. Limiting your exposure to the sight and smell of enticing foods will
decrease the chances of overeating.
✔ Expect to want more. Old habits are hard to break. Our desire for more is based on the belief that you shouldn’t be having this, so you better eat it while you can. Remember, you can plan to have your favorite food occasionally.
✔ Savor the moment and eat slowly. If you are particularly hungry, you are likely to eat quickly and not enjoy the taste the food completely. Your goal is to fully enjoy the food you eat. Eat slowly, savor each mouthful, and enjoy the moment.

Here is a quick guide to supporting your daily eating choices:

 What foods do you want to include in your eating plan?
_____________________________________________________________________________________
What are the automatic thoughts that make you feel you can’t control or shouldn’t eat this food? _____________________________________    _____________________________________ _____________________________________    _____________________________________

How can you change the automatic thoughts about this food to a positive thought?
_____________________________________    _____________________________________ _____________________________________    _____________________________________

Now describe the steps you will take to enjoy and control your eating experience.....

What is the amount of the food that you will eat? ___________________________________

How many calories is this amount? __________________ Calories

Will you need to adjust your daily or weekly intake to allow for the extra calories?    Yes    or No


If yes, how will you do it? ______________________________________________

Where and when do you plan to eat this food?

_____________________________________

What serving size do you plan to have?
__________________________________________

What factors may lead to overeating? ___________________________________________

How about taking care of you?

Wellness is comprised of equal balance (25% each for those math peps) of:
            1. Mental
            2. Emotional
            3. Social
            4. Physical

HEALTH.  Each of these dimensions is intertwine to the other, so even if one is in a negative balance then the other three are directly impacted as well.

Each moment of everyday we are practice each of these components whether that person is conscious of it or not.  Understand that not practicing something is actually a choice to not to work on the habits that comprise what we do over the course of the day.

A person has thousands of habits, but really likes to embrace those that make us feel good (Emotional Health).  I feel great in so many situations, but that took tremendous amount of actual work on my Mental side of Wellness.  Thinking about thoughts is some DEEP campfire kind of stuff!

The point of all is this is their is more to our daily experiences that WE has people have FULL CONTROL of.  I like to say excuses are like assholes, everyone has them and they stink....Be who you want, make choices that allow you to spread JOY to all those around you.  When a person practices any aspect of wellness SMILING is much easier :)

Carpe Diem & Nameste!

Know what you know.

Exercise to tone the body requires physical activity with diversity.

Top 4 ways to Lose Weight!!!!

Top 4 Ways on How to Lose Weight, the BASIC Formula (LWF)....

Every diet (which truly is defined by what a person eats over 24 hrs) has the basic principle of creating a caloric deficiency for the body to lose weight.  If the body burns 3,500 calories (example:  negative 500 calories a day over a week (7 days)) it will consume 1 lb of FAT.  The formula of  creating negative daily calories can be accomplished thousands of ways....

Their is no RIGHT way, but the practices that work for you to create a new way of life.  Documentation (keeping a food log or journal) can be effective, but not to a person who doesn’t document anything well.  Just as is a smart phone app to a person who doesn’t use their phone in that smart way (LOL) might not have the success others who habitually are on those smart devices will.  Always start with existing habits to modify, change slowly and methodically with what you can personally handle, its your life.  

The main reason I am writing this blog is to put out quality info on various topics that relate to a human's health, basically covering the four parts (Physical, mental, emotional, and social).  The focus today is to touch on the physical side, which is the part that most people easily associate with health.   Seeking a wellness professional can be supportive, but everything is always up to you. 

 No matter where your starting point is with your life age or physical condition of the body.  Anything is possible if you believe and can see the change you want to be.   These basic ideas are the first steps to identify healthy habits to build a foundation for a healthy lifestyle.  Through this process of change it will not only be challenging, but educational as well. 

Here is the top 4 ways to start maintaining a healthy lifestyle with your ideal body weight.

1.  How much sleep do you get each night out of seven days?  To maintain an ideal body weight an adult should accomplish at least 7 hours each night.....SLEEP is a vital variable to maintaining & achieving an ideal body weight.

2.  Start a food journal with writing down EVERYTHING (if thats your thing) you eat over 7 days  A specific focus on food consumption (diet is anything a person eats) with looking into how many calories each day, while identifying Protein, Carbs, Fats in grams for each category.    Drink WATER, you cannot consume to much of this!!!!!  Create small changes each week as to not overwhelm yourself with what to do.  The idea is to live and be more conscious of what we are putting into our bodies based on ingredients. 

3. Physical activity is a MUST for everyone.  The idea is to balance your movements into something you enjoy participating in, basically the rule is to enjoy what you are doing.  Specifics like time on task, intensity level, duration and component of fitness are important variables, but keep your movement diverse.  Consistent repetitive motion or same style exercise over and over not only can be boring, but slows down results and the body easily adapts to the same old thing. 

4.  Set a goal that is both reasonable and specific (results can be measured).  Actually write it down and check daily what have you done to accomplish it.  With YOUR goal in your face every day it is a friendly reminder of creating the NEW you through NEW healthy lifestyle choices.  For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

Smiling is AWESOME, have you tried it?

Daily Healthy Life                    8.28.13

As I continue to channel health & wellness content to all those interested, a shift from my approach is being applied.  I look at everyday as we are training for life, are you practicing quality sleep, nutrition dense eating patterns, moving that body optimally each day?  Life is practice, each day is another opportunity to do what we want with our individual choices. 

The mission is to be the best single daddy I can by choosing to share my life experience with my son.  This experience just so happens to be teach basic fundamental principles of mental, social, emotional health with the physical like exercise, nutrition, and basically WELLNESS into day to day occurrences. 

Living life each day is a gift, but with adult responsibilities, sometimes we get distracted from what truly is important in life.  Smile NOW!   I find my family and health are most vital to my experience on EARTH and my smile correlates with how I feel.  I want to smile, I choose to smile, my smile is supported by daily choices that allow my body to thrive.  Everyone wants happiness and no one wants to suffer.  How can we choose happiness?

My intention is to guide others with activities, ideas, and openness to thinking differently about who you are and what you do.  How can you be happy?  We can all shift our minds to new experiences and create the happiness we want to see and be. 

How many parents out there want to do more, but feel a bit overwhelmed to do so?  Let me support you and be your guide while you support me by subscribing to my blog & youtube channel.  I have been developing many health and wellness concepts to be applied into a simpler approach that can allow YOU to smile :) everyday! No topic is off limits and all questions and comments welcomed! 

Breathing exercises for Mind & Body.

Practicing specific breathing can yield some amazing results in many areas of your life.   Check out some great examples of ways to enhance your breath in any moment of the day.

Breathing Exercises Video

The idea is to have awareness of your breath and practice that simple idea, of course many patterns exist.  How bout that breath of fire, wow!  Keep breathing!!!

Food Labels.