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?

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! 

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. 

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

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...

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.   

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.....

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

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

Rochester, NY has WIP and its a HIIT!!!

WIP Training is a HIIT, MEANING, Wellness In the Park + High Intensity Interval Training is becoming a new trend in Rochester, NY...

Meet up for some friendly fitness that is outside (literally) the box style of training, with so many combination movements to count.  The idea is to support your body requirement to perform STRENGTH, CARDIO, ENDURANCE & FLEXIBILITY within YOUR ABILITIES.   No two workouts are the same, so each session is unique to itself just as you are to others.  Be a part of something that will change the paradigm of how to be healthy without having a gym membership. 

Pictures and Videos will be out soon, patients young grasshopper.....

HOW MUCH?????

Your first Week is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own

Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.  Long term options are available for a month of sessions and/or groups of people (4 or more).  Contact Brian Lucchesi your Wellness Hero for more info wellnesshero@gmail.com

WHAT to Bring?????

Water, Towel, Fitness Clothes to move in & YOU!!!!

WHEN???????

MONDAYS (Rain or SHINE & then Snow)

Starting Aug. 12th through WINTER...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

TUESDAYS  (Rain or SHINE & then Snow)

Starting Aug. 13th through WINTER...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Free Workout Training in Rochester, NY 2 nights a week.

Wellness In the Park (WIP Training is a HIIT - High Intensity Interval Training session)       

           
Time & Session Update as of 7.8.13:

HOW MUCH does WIP Cost???

Your first Week (potentially 4 sessions) is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own or @ a fitness gym/club.

Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.

WHAT TO BRING???

Water, Clothes that allow you to move freely and don't mind laying on the ground in, Towel for wiping sweat and laying on the ground with, stretching too, a SMILE :~)

Monday’s Starting July 8th through October...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Tuesdays Starting July 9th through October...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM




ALL FITNESS LEVELS WELCOME you work within your abilities and the focus is on what you can DO!!!!

EveryBODY has Fitness

Attention Rochester NY

A unique opportunity is here in 2013 for supporting your personal wellness.

All fitness levels & abilities welcome for immediately improving your health with a diversity of stations led by an expert physical educator. ....

Monday 6.10.13 Ellison Park 5:30-7

& 

Tuesday 6.11.13 Cobbs Hill 5:30-7

Wellness in the Park with Fitness4Life by Brian Lucchesi will emphasize on a person's 5 Components of Fitness

 By performing specific combination movements (aka exercises) while adding EDUCATION &
MOTIVATION.  A fitness session unlike any other with an OUT-Side the BOX approach for everyone to be included

$10 for 30 min.  with three 30 min. sessions twice a week @ 2 different locations

More Details to follow....wellnesshero@gmail.com

A first for everything....

Trying something brand new, here is an intro onto a new path that I am creating for those around me.  I am a Wellness Hero and if that is of interests to you, your can Be A Wellness Hero too!

beawellnesshero.com

Children and outside time, how to make it happen in fall....

An after school gathering with influencing your health on a cool, sunny, fall afternoon. What is possible?

10.11.12

Directly after work/school we had many options for being outside and after narrowing it down to two, it was between riding bikes together or hiking for some quality leaf collecting (we are pressing the leaves this weekend with a art project for Grandma’s B-day :).

Tryon Park in Rochester, NY was the chosen ground and it was a beautiful afternoon.  The beautiful foliage is just around peak and the colors dance against the blue sky.  We set off with running & jumping in the “soup bowl” of trails that are shared by both mountain bikers (which are cool to see with a 4 year young) & hikers alike.  We have stomped the ground on these trails several times before and they yield some great up and down elevation gains. 
 

The exploring of the woods can be a very rewarding experience.  Good habits to keep in mind are stopping to listen to all the fall noises & watching in silence as the leaves dance through the air and allow gravity to bring them to Earth.  Fallen trees are unique opportunities as well.  The lessons that can be simply added to a conversation or just asking the little one questions to engage in the moment.  Being on the trail, surround by nature changes the way one can think, just by being in a different environment.  Mindfulness of being more aware plays huge dividends on your mental health.
Red, Orange, Yellow, Many mixed colors and shapes filled my pockets as we crunched many leaves under our feet.  We explored tire and animal tracks while very much loved kicking the fallen leafs covering the trail at times.  After an hour the sun was low in the fall sky and times to head off to witness the sunset, this is a high energy point and is best shared with someone.....Cobbs Hill Park, Rochester, NY provides a spectacular view.......

Young adults, kids, & childern......

My passion is to guide you to be well                    9.28.12

As I continue to channel health & wellness content to all those interested, a shift from my approach is being applied.  The shift is in the direction of training.  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 a way of life that supports being human.  I still will be blogging about health & wellness, but more so directed to ANY parent out there that wants to incorporate more quality experiences with their family, not to just spend time, but to teach basic fundamental principles of 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.  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.

My intention is to guide others with activities, ideas, and openness to thinking differently about who you are and what you do.  We can all shift our minds to new experiences.  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.  I have been developing many health and wellness concepts to be applied into a simpler approach that can allow YOU to smile :) everyday!