Wednesday, May 20, 2009

Another Stress Buster!

I’ve been researching cognitive enhancement lately for a project I’m working on. I, like many people, assumed that cognitive decline was a fact of life and would naturally occur as we age. But, the fact of the matter is, that cognitive decline doesn’t have to happen. You can do things daily and today that will impact your risk of dementia, Alzheimer’s, and other disabilities that seem to come with age.

The science is clear, some stronger than others, that diet, exercise, socialization and cognitive training can decrease your risk of cognitive impairment. Some studies even show that taking anti-inflammatories can be a deterrent.

Where does stress come in? Well, it seems that if we thought stress was damaging enough, it just got worse. Your PERCEPTION of stressors in your life (being overwhelmed, believing its worse than it might be, etc...) contributes to your risk of cognitive decline. If you are a “downer” you may be setting your own fate in cognitive damage as you age. I heard one speaker mention a client of his with dementia in his 50’s! I’m not suggesting that was due to stress or his perceived stress but I am saying that the time is TODAY to take your health and mental wellbeing seriously, no matter what age you are.

So, Lisa, what do I do?

Ø Reduce your stress TODAY, NOW by removing stressful people, discussions, memories, events, etc... from your life (stop being a victim and saying that you have to be in this situation, you don’t)
Ø Enroll in daily exercise of some sort. Yoga is a good one. Dedicate one hour a day to stretching, walking, hiking, running, volleyball… what ever you are willing to do.
Ø Eat right. Yes, eat right. Start with your next meal. Make better choices today.
Ø Put the remote down. Stop watching TV. Pick up a book or better yet play a game of cards or a board game with another person.
Ø Visit someone each day for 30 minutes or talk to them on the phone.
Ø See your doctor to assess your risk factors. Your health won’t get better without your intervention.
Ø Learn to love yourself. Find positive things in your life to enjoy and share with others. If you have baggage or pain from the past see a professional. You don’t need to live that way.
Ø Research cognitive exercises. Your brain wants to learn and grow, at any age. Let it.

In health.
Lisa
PS- I’ll be celebrating my nuptials for the next 2 weeks. Enjoy this blog until then. Plus, you may need an extra week to chew on this one- and get your homework done!

Sunday, May 17, 2009

An Exercise in Recall

Take an hour this week and sit down with old photo albums. Do this alone or with someone you care about.

Revisit places, people, feelings and events of last month and/or years ago. Think about how you felt at that time in your life. What was going on with you.

Ultimately, I want you to recognize the journey you've been on... and how far you've come. Are you happier now than ever? Or do you still have some work to do to have the life you want?

Spend some time with the old you. Enjoy your old self and find pleasure in the days gone by. If you have any peace to be made with where you were or where you are, do so. Now is the time to make great memories to relive in 10 more years.


Happy memories. And, even happier memory making!

Friday, May 15, 2009

Gift Giving in Tough Times

Do you remember how we "changed" after 9/11? People reclaimed the family as a priority. We took time for reflection and contemplation of purpose. Well, something slightly similar is happening now with people reexamining how they spend money. Both times bring us back to a tough evaluation of what is really important to us.

I really struggled over whether the economy should effect my wedding site selection. Do I try to have a budget wedding (more than I would normally) to reflect my understanding of the economic downturn? Or, do I find other ways to accommodate the tightening of wallets, while still having my dream wedding. I chose the latter. I did that for more reasons than I can type here (just for time sake) but one was because the economy will correct itself over time, and I didn't want to have to look back at one of the most significant days of my life and say, "I had to do that because the economy...". I fully recognized that some of my guests may no longer be able to come based on my luxurious choice. We can celebrate with them in other ways. But, this is still the wedding I've looked forward to for many years- and I'm not going to let fear dictate how I remember it forever. And, besides, I'm the one encouraging you to stay away from the fear mongers, the nay sayers and the downers who will bring you nothing but depressive thoughts. I help people everyday find jobs, recreate a life they have always wanted, and stay on top of their games (whether that is personal or professional). So, what role model would I be to reject my dreams?

That was a long story to serve the title of this blog: gift giving in tough times. I encourage you to revisit what "gift" means. What are the greatest gifts you've received? Its likely more about the sentiment, the memory, the feeling, than it is about the "thing". So, rethink your next gift to someone you love. Make it memorable- and that doesn't always mean expensive. You may also want to ask them what they want. They may have revisited what is important to them, and give you a surprising answer.

All in good health.
Lisa

Monday, May 11, 2009

Fitness Update

In two months recording time, February to April. Here are the differences in my body measurements.

Measurement: Start Date of February 26, 2009 to April 22, 2009 = Change
Body Weight 178 lbs to 171 lbs =- 7 lbs
Fat Weight 73.6 lbs to 64.7 lbs = - 8.9 lbs
Lean Body Weight 104.4 lbs to 106.3 lbs = + 1.9 lbs
Neck 13" to 12 1/2" = - 1/2"
Biceps 12 7/8" to 12 1/8" = - 3/4"
Forearm 9 7/8" to 9 5/8" = - 1/4"
Wrist 5 7/8" to 5 7/8" = 0
Waist 36" to 34 3/4" = - 1 1/4"
Hips 44 1/2" to 42 1/2" = - 2"
Top-Thigh 26 3/4" to 26 1/4" = - 1/2"
Mid-Thigh 22 1/2" to 22 1/4" = - 1/4"
Calf 15 7/8" to 16 3/8" = + 1/2"
Ankle 8 3/4" to 9 1/8" = + 1/4"
Shoulder Width 16 3/8" to 16 3/4" = + 3/8"
Hips Width 15 7/8" to 14 3/8" = - 1 1/2"

You can see that these measurements are often the ones that keep you going- not just the numbers on the scale. Don't be discouraged. I wasn't. I was sometimes disappointed but never discouraged. I knew I was working hard and doing the right things. The numbers will eventually follow with their ups and downs.

Now that my marathon is over. I'll continue running for 1/2 hour when I work out but now focus on weights so my arms look the best they can in that special dress I get to wear in two weeks.

Happy health to you.

Friday, May 8, 2009

Salute to a Mother's Sacrifice

It would be remiss of me to not blog about my mother as we near Mother’s Day 2009.

If you’ve ever heard me speak, you’ve likely heard me speak about my mother. I attribute every great thing I am, have done or will do, to her parenting. All the bad things…. Well they must be from the father I never met. (insert smile here)

I was raised by a single mother. She got pregnant with me very young. Her hopes of one day becoming a nurse were drawn to a close as she made plans to try to raise me the best she could. I had a great life growing up. She experienced many hard times, but I was mostly oblivious to it. I knew we didn’t have much money but money was not the mainstay of a child’s life. We lived in a row of little houses and duplexes with other single parents and an abundance of children to play with. My childhood memories are very happy. I was spoiled rotten- with love.

My mother often worked a full and part time job during her life to make ends meet. I’ll never forget the day I went to her part-time job (dishwasher at a large department store that no longer exists) to tell her I got into Temple University. (She hadn’t even known I applied.) I remember the shock, the joy and the tears. She was elated that her only child was going to college. But, she was also numb with the prospect of me asking for her to help pay for it. I never did ask. I wouldn’t have dared. She had done quite enough to give me the tools I would need to be successful. Now it was my turn to show her how much I learned. I learned successful and rewarding life strategies each and every day in her shadow.

My hat is off to my mom and every mom out there who has sacrificed for her child/ren.

Remember, being perfect is overrated. We don’t want or expect mothers to do that. We just hope you show us your best so we can learn it and one day show it to someone too.

Sunday, May 3, 2009

I DID IT! Pittsburgh Marathon 2009!

I did it! The Pittsburgh Marathon came back to Pittsburgh this year and I ran in it. I’ve never had a runner’s body- nor a runner's will. But, I worked hard for several months and I completed the marathon with a relay team, MetaFitness1. I am very proud of myself. And, I was really exhilarated by the people that came out to cheer us on!

The alarm came way too early this morning, 4:45 AM! But, we had until 5:30 AM to get ourselves out the door to join 10,000 other runners in the Strip District of Pittsburgh. Yesterday I got all of my running preparations completed – down to what meals I would eat before and after (the celebratory meal!).

I walked and ran my leg (7.2 miles) of the marathon. I ran for 1 minute and walked for 2-3 minutes at a time. My body was straining at first, until my shins got warm they were screaming! But soon, I was in a groove. The IPod was loaded with hundreds of songs to keep me going. For the first 2 miles it was really hard to stop running (5.2-5.6 MPH) and keep up a great walking pace (around 3.6-3.8 MPH). My body thought we were taking a break- and really wanted to stop. But, after pushing through a few rounds, the harmony was there.

I used any decline to my advantage. I took all of the water and Gatorade offered to me at the stops. Although I must confess walking and drinking isn’t my strongest skill, so most of it landed on my shirt. I paced myself and realized I was doing far better on time than I had in all of my training and my dry run the week before. I was feeling quite pleased.

I planned (at worst) to walk the whole thing and finish in 2 hours with a 15-minute mile. Runners would laugh at that stat but walkers would most likely find it very admirable. It’s hard to keep up, especially off the treadmill and on surface roads. I did better than I expected. With my running bursts, I made the complete trip in 1.5 hours! Shaving off 30 minutes from my plan!

The coolest parts of the marathon included:
Being on the 16th Street Bridge, closed to traffic of course, and feeling the cool morning air rushing against me. I felt like the whole bridge was mine. The views were spectacular. And, the experience heightened the reality that I was accomplishing a goal I would have never dreamed a year ago. I was running in a marathon. How cool is that!

Seeing the volunteers and especially the youth involved in the marathon. They held water for us, cheered us on, supported their proud city by inviting those not from here to “live in our city neighborhoods” and “come to our city schools”. It was awesome.

Now don’t get me wrong, I needed to rest afterwards (after the high wore off). And, I needed shower. Oh, and that celebratory meal. But, it wasn’t 30 minutes after my finish that I told Rob I’d like to do the ½ marathon next year. He said he’d do it with me. (Big Smile)

Now, go do something wild and extraordinary for yourself today. I’m going to rest. After I post a short clip on my start on you tube.

Friday, May 1, 2009

The Company of Friends

This picture is of my Hen Happy Hour last weekend. It was a wonderful time to connect with local friends and take a break from our every day routines.

I don't do that enough. Or maybe I do and I'm looking for an excuse to do more of it. (Insert Smile Here)

This blog is to remind you of the importance of connecting with others- and getting out of the house or office.

Tell me what you accomplished last week that truly enriched your life? If you can't name anything you really need to get out and share an evening with a friend or group of friends. You'll be refreshed and find rejuvenation in them (if they are the right kinds of friends). Keep it upbeat. Limit the doom and gloom talk. Limit the gossip. Tell your own stories and just sit back and laugh. Or, draw each other in a deep discussion that is all consuming (if that is your cup of tea).

People can fuel us. Connections can sustain us. They have to be the right people and the right connections. If you aren't being fueled, you have to ask yourself why not? It may not be the right person or connection. Do yourself a favor and find them. They are waiting for you as much as you are waiting for them.

Get out of the office for lunch today. Get out this weekend for coffee/tea with a dear friend. Or, choose to connect with nature- go for a hike.

PS- I'm walking/running my first marathon this Sunday (the Pittsburgh Marathon). I'm doing the first leg of a relay. Think about me, if you are awake at 6:30 AM -8:30 AM on Sunday. (Another Smile Inserted Here)