Healthy Aging Archives - Page 25 of 45

Eat Well, Live Well, Age Well

Patricia Greenberg-Grunfeld/29 April 2020/ All MFN blog/

Eat Well, Live Well, Age Well will be an entertaining, yet informative webinar based on my new book. I’m a nutritionist, chef, personal trainer, and wellness educator who shows people of all ages how to understand and embrace aging with strategies that help each of us live life to the fullest as we move on in years.

This is a very timely topic, whether we are that aging person, or a youngster entering professions that will have an increased responsibility to cater to a nationwide demographic of an aging population.

Eat Well, Live Well, Age Well conveys that there is no such thing as anti-aging… while growing old is inevitable and should be embraced, all of us can make every day of our lives wonderful through lifestyle habits that work. Living well is the only way to survive and endure aging.

Eat Well, Live Well, Age Well, will teach you that physically, emotionally, and professionally, we all have room to learn and grow. By following the simple concepts outlined in this session you can dramatically reduce the stresses that contribute to energy drain and premature aging.

Eat Well, Live Well, Age Well poses the questions we all have about aging, with practical solutions to follow. What we usually take to be negative aspects of aging will be accompanied and countered by strategies to live well. Fun tips and informative solutions for combating age related issues will be provided.

Eat Well, Live Well, Age Well looks into scientific research that is showing promising results to stave off the ill effects of a diminishing body through food choices, medical intervention, lifestyle and emotional behaviors. With a positive attitude about aging, and understanding what is going on with you, you can dramatically improve the quality of your life. Mental attitude and how you see yourself today, will play a huge role in keeping you feeling youthful and vibrant in all your days to come.

Join me for this webinar! Click here to register.

Patricia Greenberg, The Fitness Gourmet has 30 years of experience as a Nutritionist, Chef, and Wellness educator. Patricia holds a BS in Nutrition and Food Science from Queens College, NYC, a Culinary Arts Degree, from Le Cordon Bleu in Scottsdale, AZ, and is an ACE Certified Trainer, with a sub-specialties in Sports Nutrition and Senior Fitness. She is also certified as a Dementia Friends Seminar educator through Alzheimer’s LA. She is the author of four books, “The Whole Soy Cookbook”, “Soy Desserts”, “Scrumptious Sandwiches, Salads, and Snacks”, and, “Eat Well, Live Well, Age Well!” She is a regular guest expert on both national television and radio programs, which over the years, has had an impact on the lives and health of thousands of people.

Save the Date: Virtual Global Employee Health and Fitness Month is May 1-31

Diane H. Hart/22 April 2020/ All MFN blog/

Virtual Global Employee Health and Fitness Month (GEHFM) 2021 Initiative is ready to go – all we need is you! us and show your support for an active healthy world! It has never been easier or more important to keep moving, set goals and create sustainable change in your health and well-being. IGNITE and National Association for Health and Fitness amazing step-by-step toolkits provide outstanding guidance, ideas and tangible examples to ensure success for each participant. Be sure to share your #GEHFM activities and experiences on social media and engage with other participants.

Paving the Road to Hell with Good Intentions

Shira Litwack/14 April 2020/ All MFN blog/

Going bigger is not necessarily better.

Many of us have the very best intentions with our health. We try to eat right, exercise, take supplements, make choices we deem to be healthy. However, we frequently think more is better: more restrictive with our food choices, more intense workouts, more supplements.

Let’s examine our choices from the perspective of inflammation.

What is Oxidative Stress?

Oxidative stress (OS) is an imbalance of free radicals and antioxidants in the body. Simply summarized, oxidative stress is electron thievery. Electrons are stable when coupled. Single electrons, called free radicals, scavenge the body to seek out other electrons to couple. It really is a wicked dating scene inside our cells!

Long-term oxidative stress damages the body’s cells, proteins, and DNA. OS strongly contributes to aging and is accepted to be the root of chronic conditions including diabetes, cancers, heart and vascular disease, depression, neurodegenerative disease, arthritis, Alzheimer’s, insulin resistance, IBD… more and more of our chronic issues are being linked to oxidative stress, as it can lead to chronic inflammation, to chronic illness.

Sources of Oxidative Stress

OS has both endogenous (from within) and exogenous (from our world) sources.

Endogenous: Cellular metabolism. Energy production happens in the mitochondria of our cells. Our currency or energy is ATP (adenosine triphosphate). OS is a natural by-product of ATP. When do we produce more ATP?

The body’s natural immune response can also trigger OS temporarily.

Fat cells create OS.

Exogenous: Exposures in our environment and lifestyle choices: alcohol, smoking, cell phone, EMF, environmental pollutants, many chemicals in our food and on our clothing, processed foods, sugar.

Chronic Diseases Continues to be on the Rise

Our inner antioxidant system was not designed to manage our current barrage of OS from our environment and lifestyle choices. According to the WHO, chronic disease is on the rise worldwide. Our levels of OS and chronic inflammation are also dramatically on the rise. An aging population and changes in our environment and our lifestyle choices are contributing to this steady increase. By lowering OS, we have a better chance of staving off illness.

Healthy Lifestyle?

From a perspective of inflammation, what is a healthy lifestyle?

Exercise

Bottom line: Too much exercise in terms of intensity and duration is proven to increase oxidative stress. Yes, exercise and physical activity are a necessity for every aspect of health. Exercise has been proven to lower oxidative stress, cardiovascular risk, but the mechanisms of this are still being studied.

It has been proven that starting “on an exercise program”, then quitting abruptly, increases OS.
Nutrition plus exercise is far more effective in lowering OS, than exercise alone.
Exercise has better control on lowering oxidative stress in people who have higher levels of CRP (inflammatory marker).
Exhaustive and prolonged exercise promotes the generation of ROS, depletion of antioxidants and vitamins, induces oxidative stress, renal impairment and inflammation.
Prolonged aerobic exercise is linked to dramatic increases in oxidative stress.
Less studied thus far, intense hypertrophy training (heavy weight lifting) has been shown to increase oxidative stress. Muscle mass is imperative for healthy aging; balanced training is key.

More exercise in terms of duration and intensity could lose the beneficial effects of exercise. It is very important for those engaging in stressful exercise to support their antioxidant system. Passive exercise is a liberating and invigorating addition to our lives. We can benefit from adding some range of motion and stretching, emphasize our cool-downs, Qi Gong, meditation, and passive exercise.

Nutrient Restricting Diets

Our body needs a variety of amino acids to function efficiently. Bioavailability of these amino acids varies amongst food sources. We need to eat antioxidants to counteract oxidative stress.

Let’s look at some research on a few popular diets, with respect to oxidative stress

Keto diet: Ketogenic diets have shown to increase inflammatory markers.
Paleo diet: can be good in some respects by eliminating sugar, alcohol. If not done carefully Paleo-ers have been shown to be deficient in fiber and certain minerals and vitamins, which is hurtful to gut health, and yes pro-inflammatory.
Vegan diets: Again, proceed with intense caution. Vegan diets tend to be very carb-heavy. Our grains are not what they used to be. Genetic modification and toxins abound, and our soil is not what it used to be as a source of minerals. Meat and dairy are rich in bioavailable amino acids, and of course, moderation is key.
A 2018 study showed that long term diets excessively low, or high in carbohydrates are both linked with a shorter lifespan.

There is NO utopian diet. Examine lifestyle decisions from the perspective of inflammation. The scale is not the omnipotent indicator of health. We need to examine what we are identifying as our markers of health. Maybe our good intentions weaken our inner defenses. Be healthy and balanced. Balance is strength!

Shira Litwack has been in chronic care management and prevention for 30 years, specializing in lifestyle habits including holistic nutrition, medical fitness and oxidative stress reduction. She is frequently called upon by the media, has her own podcast bringing current research to the public.

She has created and provided oxidative stress assessments, to help clients identify potential health risks. From these, she provides guidance to lower inflammation.

Movement and Cognition

Dr. Michael S. Trayford/9 April 2020/ All MFN blog/

How our ability to maintain balance, walk, and move is directly reflective of our higher human functions (A brief overview and case study)

Balance and cognition are inextricably linked. Quantification of improvement in key performance indicators of cognition is directly related to precisely measured improvements in balance and postural stability. A thorough understanding of this relationship is paramount to the understanding of conditions related to cognitive impairment, leaning and behavioral struggles, brain injury, and so much more.

At the time of presentation to APEX Brain Centers, Roger was a 70-year-old male struggling with severe balance problems, clumsiness, fatigue, and a general disinterest in life. He used to enjoy life as a family man, successful entrepreneur and golfer. Just over 10 years prior he had undergone radiation therapy for cancer that damaged his 8^th cranial nerve (the balance and hearing nerve). He had also undergone prism therapies and surgery for eye position abnormalities, which have caused further insult to his ability to maintain good balance and to learn effectively. Although not listed as a primary complaint, he also suffered from significant cognitive decline in several areas as evidenced by very low to low average scores on standardized cognitive testing.

Roger sought care at APEX Brain Centers in Asheville, NC in May of 2015 and underwent an intensive course of brain/body rehabilitation. He was admitted into an individualized program directed by extensive diagnostic testing and led by clinicians highly experienced in functional neurology. What follows is a sampling of some of the leading-edge clinical interventions and significant functional gains Roger experienced during his program.

Intervention for balance and cognitive decline

Roger underwent comprehensive brain/body rehabilitation at a frequency of 3 times per day over the course of 15 days (with 2 days off between each for much needed rest and recovery). His brain function was carefully monitored throughout the training process with measurement of EEG, vital signs, eye movements, balance, mental and physical timing, and more to ensure he was receiving the proper amount therapy to be effective, but not too much so as to be counter-productive. Modalities implemented included, but were not limited to: neurofeedback, Interactive Metronome, vestibular rehabilitation, metabolic and nutritional therapies, eye movement and neurological rehabilitation, whole body vibration, electrical stimulation, breathing exercises, and home care recommendations.

Outcomes after Brain Training

Subsequent to his rehabilitative program, Roger reported subjective improvements in the vast majority of his pre-intensive complaints. More profound than that, his wife was quoted as saying, “it’s like I have my old husband back.” She noted that he used to be the life of the party and had been slowly deteriorating over time to the point of sitting in his chair all day and sleeping more and more often. He was finally plugging back into life, putting an end to his isolation and apathy. As is demonstrated by his balance testing, he is also experiencing a renewed ability to maintain balance, allowing him to be safer and more efficient in navigating his physical environment and getting back on the golf course.

Actual, measurable objective improvements recorded with post-intensive diagnostic testing include:

Cognitive Testing: Increase in his Neurocognition Index of 48%. This is a standardized overall score of cognitive performance. Increases in various aspects of memory, attention, processing speed and more as great as 21%.

Interactive Metronome: 56% improvement in task average with motor timing, and normalization of hyper-anticipatory timing tendency with motor tasks (i.e. responding prematurely to a pre-set reference tone).

Computerized Assessment of Postural Stability (CAPS): 20.5% improvement in balance on an unstable surface with eyes closed – bringing him from severe to mild reduction in balance compared to his peers. Elimination of a posterior center of pressure (CoP); significantly reducing his risk of falling backwards.

Video Oculography (VOG): Significant improvements in numerous aspects of oculomotor (eye movement) functionality including: gaze holding, slow and fast eye movements, optokinetic responses, and spontaneous/involuntary eye movements.

Better Movement Equals Better Cognition

With an alarming increase in the number of baby boomers and seniors experiencing balance issues and cognitive decline (that are in fact related and measurable), it is important to recognize the symptoms of these potentially debilitating disorders and, more importantly, that something can be done about them. Early intervention is key, as the longer one waits and the more function is lost, the more difficult it is to recover and have full engagement with life. These same concepts apply to all areas of cognitive and mental health.

Learn more on this topic… join Dr. Trayford for his MedFit webinar, Movement and Cognition.

Dr. Michael S. Trayford is a Board Certified in Chiropractic Neurology and Neurofeedback; and is the Founder and Director of Clinical Operations at APEX Brain Centers in Asheville, NC. His primary areas of focus in clinical practice, associated research, and teaching are learning and behavioral disorders of adulthood (with a focus on addictive and compulsive behaviors), brain injury, and cognitive impairment.

Interesting Times for Interested People

Dr. Mark Kelly/6 April 2020/ All MFN blog/

So, we are all shut in our homes and are not supposed to go to work, movies, or restaurants to dine in, and we can’t even watch live sports on TV. Life is so bad, and unfair… or is it?

I have decided to look at the bright side of this event, and see it as an opportunity. While many are not in my particular position, and are actually out of job and income due to this pandemic, I want you to reframe it. Change the paradigm of this being a negative, to this being a time for catching up, reflecting, and perhaps actually changing yourself.

We all have parts of our lives that need attention. In today’s current society, it is basically impossible to be all things to all people, including ourselves. We must try to balance job, family, social contact, social media, our own diet, hobbies, medical attention, our education — professionally or otherwise, our spirituality, and even our environment. Having balance in a variety of areas is true wellness! We are often so busy teaching and preaching the benefits of fitness and wellness to others, we deny it to ourselves. I remember doing a self-survey several decades ago by some program discussing the “wellness wheel”, which many of you have probably heard of. The survey was showing areas that needed attention. (Back then I had a very lop-sided wheel, and it is not much better now.) The wheel consisted of a mnemonic (6 components. It has shifted slightly in past few decades, but the pneumonic still works well: SPICES.

Old Wellness Areas	New Wellness Areas
S-ocial	Social – all interactions with people outside of ourselves
P-hysical	Physical – our physiological status
I-ntellectual	Intellectual – includes cognitive and emotional health
C-ognitive	Career – includes educational and skill acquisition and financial health
E-motional	Environmental (could include emotional) – clean, organized?
S-piritual	Spiritual – interactions with entities beyond people

I want to use this as a time to clean up many things that have been neglected — both around my house and inside “my house”, my physical body and mental space. I may even use this opportunity to shift my professional pursuits away from academic teaching to wellness coaching. Maybe I can chat on the phone more, spend time with my daughter, or spend more time cooking or reading. Whatever it is, start doing it now!

If nothing else, this has opened the world’s eyes to the need to stay healthy. It has shown people the need to be sanitary and practice good old-fashioned health care techniques, like washing hands and not running out of toilet paper! (Sorry, had to throw that one in!)

As an educator in both physical health and medical applications, we are perfectly positioned to show the communities we live in how to harness the power of exercise for both preventative and rehabilitation purposes. I have learned many new applications for teaching online and most people are focused on coming together for the “greater good”, and this is a breath of fresh air.

Good luck and stay healthy as you address the holistic health agenda in our society.

Dr. Mark P. Kelly has been involved with the health and fitness field for more than 30 years. He has been a research scientist for universities and many infomercial projects. He has spoken nationally and internationally on a wide variety of topics and currently speaks on the use of exercise for clinical purposes and exercise’s impact on the brain. Mark is a teacher in colleges and universities in Orange County, CA., where Principle-Centered Health- Corporate Wellness & Safety operates.

Be the Five

Adrienne Ione/1 April 2020/ All MFN blog/

The current prevailing thought construction about COVID-19 is informed by a medical model of disease: respiratory illness. What we need is a paradigm shift. A model that promotes and encourages respiratory health and optimum wellbeing across the lifespan.

Google and WHO teamed to offer a PSA “Do the Five.” I invite you to consider an alternative. In addition to doing the five important tasks outlined in the “Do the Five” infographic, “Be the Five.” Yes. This is a different way of thinking – of being – one that runs counter to a culture of doing. Is it possible that one form of healthy aging is to simply be?

Let’s consider 5 ways to be:

Be ACTIVE by engaging in physical activity ranging from diaphragmatic breath practices, cardiorespiratory activities, strength, balance, flexibility, meditation or even hand mudras such as Prana Mudra for increasing immune health. Try actively saying a word(s) when you breathe in, such as “I am breathing in.” When you breathe out say something else, “I am breathing out.” Or try: Calm in. Peace out. Or something else. Study findings suggest physical activity, such as cycling (on a bike or using solely your body mimicking cycling form), negates immunosenescence in subjects ages 55-79.

Be PRESENT by being aware of our body, our mind, thoughts, emotions, and others’ state of being. We are more likely to respond rather than react when we practice present moment awareness. By being present we are tuned into the finiteness of our bodily needs: hydration, nutrition, sleep, comfort. Try a self-hug. Physiologically, when we hug ourselves, our blood pressure lowers, immune system boosts, heart rate decreases, cortisol decreases, decrease inflammation, stimulation of brain memory centers, and release of oxytocin.

Be CURIOUS about the possibilities of what is going on. Adopting a mind that frames the world in a sense of “don’t know” can be powerfully emancipating. We don’t expect infants to know how to balance a checkbook – they are just beginning in the world. We too are just beginning. We have never lived this very moment before now. No one person needs to know everything. We are in this together. Try framing activities as play or exploration.

Be POSITIVE amongst all the uncertainty and unknowns, it is possible to alleviate some pressures by naming at least one positive thing that happens each day and/or smile. Stress creates inflammation and thinking positively reduces the negative effects of stress on the immune system. A study out of the University of Kansas suggests smiling reduces heart rate and blood pressure. Try smiling. Even if it’s a fake smile, physiologically, same effects.

Be KIND to yourself and to others. Many people are afraid, distracted and worried. By being gentle and kind we can create a parachute of peace that can aide us in a soft landing, as we all have been shoved out the aft end of an airplane at 14,000 feet above earth. Dacher Keltner, psychology professor at UC Berkeley, reminds us of the importance of the “survival of the kindest.” Try saying: May you be healthy. May you be comforted. May you feel safe. The you in these statements can be directed toward yourself as well as others.

When we “Be the Five”, we may move toward creating mind-body homeostasis, and this might allow us to age for perhaps one more moment. Even if the effects last for a millimoment, maybe there is liberating power in being.

Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

Originally printed on Thrive Global. Reprinted with permission.

Managing Your Exercise In a Pandemic: 10 Easy Exercises to Build a Strong Core Without Leaving the House

Sheri Colberg, Ph.D./27 March 2020/ All MFN blog/

Just in time for the novel coronavirus (COVID-19) social distancing and closures of gyms and fitness centers in many areas, here’s a revisit of many important core exercises you can do at home to keep yourself strong and healthy. Download the free illustrated PDF (Chapter 21 of Diabetes & Keeping Fit For Dummies) for illustrations of the exercise listed below. (You can also find a variety of other at-home exercises on Diabetes Motion Academy Resources for free download.)

Many people are stuck at home for one reason or another think they can’t work on staying fit, but the truth is that you can get a stronger core and stay fitter without leaving home. You’d be amazed at how easy it is to get your fit on.

Remember: Your body core — the muscles around your trunk and pelvis — is particularly important to keep strong so that you can go about your normal daily activities and prevent falls and injuries, particularly as you age. Having a strong body core makes you better able to handle your daily life, even if that’s just doing grocery shopping or playing a round of golf.

Core exercises are an important part of a well-rounded fitness program, and they’re easy to do at home on your own. To get started on your body core workout, you don’t need to purchase anything. (Some of the advanced variations do call for equipment like a gym ball or dumbbells.)

Tip: Include all 10 of these easy core exercises in your workouts, doing at least one set of 15 repetitions of each one to start (where appropriate). Work up to doing two to three sets of each per workout, or even more repetitions if you can. For best results, do these exercises at least two or three nonconsecutive days per week; muscles need a day or two off to fully recover and get stronger. Just don’t do them right before you do another physical activity (because a fatigued core increases your risk of injury).

#1: Abdominal Squeezes

This exercise (Figure 21-1) is great for working your abdominals and getting your body core as strong as possible. If you’re female and have had gone through a pregnancy at some point, getting these muscles in shape doing these squeezes is a must.

Put one of your hands against your upper stomach and the other facing the other direction below your belly button.
Inhale to expand your stomach.
Exhale and try to pull your abdominal muscles halfway toward your spine.

This is your starting position.

Contract your abdominal muscles more deeply in toward your spine while counting to two.
Return to the starting position from Step 3 for another count of two.

Work up to doing 100 repetitions per workout session.

#2: Planks or Modified Planks

Nobody likes doing planks, but they get the job done when it comes to boosting the strength of your core. Both planks and modified planks (Figure 21-2) work multiple areas, including your abdominals, lower back, and shoulders.

Start on the floor on your stomach and bend your elbows 90 degrees, resting your weight on your forearms.
Place your elbows directly beneath your shoulders and form a straight line from your head to your feet.
Hold this position as long as you can.

Repeat this exercise as many times as possible during each workout.

#3: Side Planks

A modification of regular planks, this side plank exercise (Figure 21-3) works some of the same and some slightly different muscles that include your abdominals, oblique abdominal muscles, sides of hips, gluteals, and shoulders. Try doing some of both types for the best results.

Start out on the floor on your side with your feet together and one forearm directly below your shoulder.
Contract your core muscles and raise your hips until your body is in a straight line from head to feet.
Hold this position without letting your hips drop for as long as you can.
Repeat Steps 1 through 3 on the other side.

Switch back and forth between sides as many times as you can.

Tip: Try these plank variations to mix things up a bit:

* Raised side plank: Lifting both your top arm and your leg upward brings other muscles into play and makes your core work harder to maintain balance, but don’t let your hips sag.

* Gym ball side plank: Resting your supporting arm on a gym ball, use your core muscles to control the wobble to further strengthen your side muscles.

* Side plank with lateral raise: While holding the side plank position, slowly raise and lower a light dumbbell or other weight with your top arm to improve your coordination and strength.

* Side plank pulse: From the side plank position, add a vertical hip drive by lowering your hips until they’re just off the floor and then driving them up as far as you can with each repetition of this move.

#4: Bridging

If you work on your abdominal strength, you also need to build the strength in your lower back to keep things balanced. Bridging (Figure 21-4) is a good exercise to do that as it works your buttocks (including gluteals), low back, and hip extensors. Remember to breathe in and out throughout this exercise.

Slowly raise your buttocks from the floor, keeping your stomach tight.
Gently lower your back to the ground.
Repeat Steps 1 and 2.

Tip: Try the bridging with straight leg raise variation: With your legs bent, lift your buttocks up off the floor. Slowly extend your left knee, keeping your stomach tight. Repeat with the other leg. Do as many repetitions as possible.

#5: Pelvic Tilt

An easy exercise to do, the pelvic tilt (Figure 21-5) works your lower back and
lower part of your abdominals.

Lie on your back on the floor with your knees bent and feet flat on the floor.
Place your hands either by your sides or supporting your head.
Tighten your bottom, forcing your lower back flat against the floor, and then relax.
Repeat Steps 2 and 3 as many times as you can.

#6: Superhero Pose

Whether you want to leap a tall building with a single bound or not, try doing this superhero pose exercise (Figure 21-6) to get a stronger core. It works many areas, including your lower back, upper back, back of shoulders, and gluteals.

Lie on your stomach with your arms straight over your head.
Rest your chin on the floor between your arms.
Keeping your arms and legs straight, simultaneously lift your feet and your hands as high off the floor as you can.

Aim for at least three inches.

Hold that position (sort of a superhero flying position) for 10 seconds if possible, and then relax your arms and legs back onto the floor.

Tip: If this exercise is too difficult, try lifting just your legs or arms off the floor separately — or even just one limb at a time.

#7: Knee Push-Ups

Push-ups are hard to do if you haven’t built up the strength in your shoulders yet, so this knee version (Figure (21-7) is an easier way to start for most people. This exercise works your chest, front of shoulders, and back of upper arms.

Get on your hands and knees on the floor or a mat.
Place your hands shoulder-width apart on the floor.
Tighten your abdominal muscles to straighten your lower back and lower yourself down toward the floor as far as you can without touching.
Push yourself back up until your arms are extended, but don’t lock your elbows.

Tip: If knee push-ups are too hard for you, try doing wall push-ups to start instead. Stand facing a wall at an arm’s length and place your palms against it at shoulder height and with your feet about a foot apart. Do your push-ups off the wall.

#8: Suitcase Lift

This exercise (Figure 21-8) is the proper way to lift items from the floor. Before you begin, place dumbbells or household items slightly forward and between your feet on the floor. You work the same muscles used in doing squats (lower back and lower body) with this activity.

Stand in an upright position with your back and arms straight, with your hands in front of your abdomen.
Bending only your knees, reach down to pick up the dumbbells.
Grab the dumbbells or items in both hands and then push up with your legs and stand upright, keeping your back straight.

#9: Squats with Knee Squeezes

These squats (Figure 21-9) are not your normal squats. They’re more like a combination of squatting and wall sitting with a twist. You work the front and back of thighs, inner thighs (adductors), hip flexors and extensors all with this one exercise.

Stand with your back against the wall, with your feet aligned with your knees and straight out in front of you.
Place a ball or pillow between your knees and hold it there with your legs.
Inhale to expand your stomach and then exhale and contract your abdominal muscles.
Bend your knees and lower yourself into a squat.

Warning: To avoid injuring your knees, don’t bend them more than 90 degrees.

Squeeze the ball with your thighs, drawing your stomach muscles more deeply toward your spine.
Do as many squeezes as you can up to 20 and then return to the starting position.

#10: Lunges

Lunges (Figure 21-10) are a common activity to work on the front and back of thighs, hip flexors and extensors, abdominals, and lower back all with one exercise. Do them with proper form to avoid aggravating your knees, though.

Keep your upper body straight, with your shoulders back and relaxed and chin up.
Pick a point to stare at in front of you so you don’t keep looking down, and engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Make sure your front knee is directly above your ankle, not pushed out too far, and don’t let your back knee touch the floor.

Focus on keeping your weight on your heels as you push back up to the starting position.

Tip: To prevent injuries, if you feel any pain in your knees or hips when you do a lunge, do the following instead:

* Take smaller steps out with your front leg.

* Slowly increase your lunge distance as your pain gets better.

* Try doing a reverse lunge (stepping backward rather than forward) to help reduce knee strain.

Reprinted from Colberg, Sheri R., Chapter 21, “Ten Easy Exercises to Build a Strong Core Without Leaving the House” in Diabetes & Keeping Fit for Dummies. Wiley, 2018.

Sheri R. Colberg, PhD, FACSM, is the author of The Athlete’s Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athlete’s Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 30 book chapters, and over 420 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com, DiabetesMotion.com, or DMAcademy.com).

silhouette-of-man-touching-woman-against-sunset-sky-256807

The Fundamental Principle, Part 2: Consumerism

Jonathan Dunn/24 March 2020/ All MFN blog/

In the next five minutes prepare to have your life changed forever. First however, a recap from yesterday’s article. It was discussed that when you were born, there was undoubtedly a dream for your life. It was discussed that the dream was for YOU to become the BEST version of yourself. I then discussed how friendships play a vital role. To summarize, if your friends don’t encourage you to become the best version of yourself, it is likely neither of you are truly friends to one another.

I strongly believe another antagonist on your quest to become the “best version” of yourself is consumerism. Society, since the day you were born, has been working tirelessly to deliver you the message that the way to become the best version of yourself is to go out and get what you want. Society wants you to believe that there is scarcity and that your relevance is tied to what you have. It wants you to think you are incomplete without a huge house, fancy car, the latest clothes, and the best technology. Society does it’s best to tell you day in and day out that the path to happiness is through material things. How does that seem to be working? Take a look at society as a whole.

I have studied the results of this mythical thinking and here is what I have come up with. This thinking leads to sleepless nights, jealousy, anxiety, financial ruin, anger, and a mindset among many children that I am better than you because I have more. Just take a look at the news for about five minutes and see if this analysis isn’t spot on. You will find you can never get enough of what you don’t need.

Now that we have that out of the way, I’d like to share with you a path I have found to be wildly more productive. There was a mother and a daughter in my wellness facility earlier; the mother was in a back room working on her midsection. Her 3-year-old daughter went over to the water fountain and began to fill up two cups. I asked her why two cups? With a huge smile and acting completely on her own, she explained to me that her mother must be thirsty and was bringing her a cup of water all the while beaming with this gigantic smile. To put it quite simply, she was truly happy. It was a priceless moment. At 3, she understood what most people age 20 and above are clueless about, as society has fed them a huge lie. as a dream for your life to become the best version of yourself and all of the clues were present from that beginning moment. I will give you a mnemonic device to help you remember the clues and to completely reshape your life: P.I.E.S. Say to yourself I am going to eat “PIES” every day to be the best version, except we aren’t talking about the sugary kind here.

P stands for physical needs. For instance, if you aren’t breathing, drinking water, and eating lots of nutritional foods, you probably won’t become the best version of yourself.
I stands for intellectual needs. For example, if the books you are reading, television shows you are watching, and music you are listening to don’t inspire (breath life into) you, you probably won’t become the best version of yourself. Isn’t it disgusting that most children know about Harry Potter or Eminem versus the truly great leaders of our history?
E stands for emotional needs. It has been proven time and time again that people who focus in on quality relationships are the happiest. Quit loving halfway and quit spending more time stressed about a job that might spit you out versus loving your family and friends. This will be a repeated theme and side note in all my talks. If you have to have a few drinks after work, YOU ARE IN THE WRONG PLACE. If your job requires you to drink and be out late at night to “seal the deal” you are in the wrong place. Lastly on this point, take a moment to remember 9/11. The people who chillingly knew they weren’t going to be spending another day on this Earth reached out to loved ones. In reaching out, it was to share messages of love and caring. They weren’t calls to the stockbroker to check account balances. Don’t wait till it’s too late to get this.
S stands for spiritual needs and this ties into my earlier story about the girl and her water. Our meaning here is tied into what we do for others. Our spiritual side is an understanding of anything worth doing are the things we do for others.

Spend the next 30 days hitting one thing from each of the PIES and get back with me and tell me your life hasn’t endured a major positive shift. I would love to hear from you about how you are becoming the best version of yourself.

Register for Jonathan’s free webinar, “Your Essential Purpose“

Jonathan Dunn is a Senior Coach at Floyd Consulting where he helps leaders and businesses reach the best-versions-of-themselves. Jonathan coaches individuals and corporate teams to become fully engaged in their lives and work in order to achieve greater success and fulfillment. Floyd’s vision is to make work fun and engaging for as many people as possible, by delivering world-class training and creating dynamic cultures that lead to thriving businesses that are profitable, scalable, and sustainable. Jonathan’s passion and enthusiasm for helping people achieve their dreams is undeniable. His unique ability to connect and engage his clients in the pursuit of their best lives is one of a kind.

The Fundamental Principle, Part 1: Friendships

Jonathan Dunn/23 March 2020/ All MFN blog/

I was recently asked by somebody who is incredibly special in my life how I am always in such a positive mood… why I am always so happy. She was flat out interested in how I was able to achieve such a state. Now that we had known one another for over eight months, she was well aware it was not an act.

After answering her as eloquently as I could, I decided this would be some incredibly valuable information to share. Over the course of the next two articles, I will be breaking it down. Today, I will start with the segment I feel is one of the most important; Friendships. Please as you read it, don’t hate on me, but ask yourself if there just might be some truth to it. Ask yourself if your life seems to keep repeating itself. If some of the same issues keep coming up, an area to look at is friends.

When you were born there was a fundamental principle that existed…a dream for your life so to speak. Everything in your life will make sense once you understand this. The dream for your life is that you become the best version of yourself. The dream in no way shape or form is that you become a second rate version of yourself. This leads me to friends.

I want you to go home tonight and make a list of all your friends. After you have made this list, ask yourself, “How many of these people are my true friends.” This will make sense when asking yourself “Am I in alignment with the dream for my life of becoming the best version of me.” Your true friends will encourage, challenge, and inspire you to this end. A true friend will hold you to a higher standard. They are hard to find and are typically never “sheeple.” Don’t be upset when you find the list to be shrinking and shrinking. I made the decision in 2008 I wanted to be surrounded by love and by people who genuinely cared about me. I had to consistently ask myself if I was that person. It has been a daily habit to become that person and the rewards have been great. Every day ask yourself, “Am I helping my friends become the best version and are they helping me become?”

In case you are confused the following are examples of people who probably need to be crossed off the list. That is unless, of course, you like insanity in your lives. Non-friends encourage you to be a second rate version of yourself. Misery loves company! The following are examples of non-friends:

Your social time with them consistently involves drinking or overindulging. If you have to drink to reveal yourself, seek counseling. That is not how life was intended and can create co-dependency. Your best version isn’t hungover or vomiting.
They allow you to whine and complain every day about how bad your life is instead of encouraging you.
They abuse substances.
They create drama. Friendships and family should be safe places of love. Set boundaries and run from the ones who aren’t safe.
Friends always observe “Genshai.” This is a term I learned from Kevin Hall, Author of “Aspire.” It has been a game-changer. It means never treat anyone including yourself in a manner that will make them feel small. Stick to this 100%, don’t accept anything less and watch what happens.
Friends don’t encourage hedonism, minimalism, or individualism.

It has been said many times that courage is the one skill that holds you back from where you truly want to be. I believe this. Do you have the courage to weed out the non-friends from the real friends? If the answer to the earlier question on do you help those around you become the best version and do they help you become the best version ends with a no, it is time to take a hard look in the mirror and possibly move on. Concentrate on quality and not quantity. In the next article, I will be covering what I consider to be the next largest hindrance to happiness, consumerism. If you are interested in becoming the best version of yourself or enhancing your corporate culture, I would be happy to chat with you. Are you becoming the best version?

Part Two to this article tomorrow!