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.