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?