Persistent Prevention
Wednesday Wellness | June 28, 2017
In This Wednesday Wellness:
- Persistent Prevention
- 4 Tips For Your 4th!
- Top 10 Coliseum Members from May 2017 |How to Schedule
- 10 Minute Office Stretches Every Tuesday, Wednesday & Thursday
- FIT Group Fire Up in August
- Mind Over Munch Video Links | 4th of July Healthy Treats
- Wednesday's Last Word
1. Persistent Prevention
Lexus claims it's about "The relentless pursuit of perfection." That is an honorable endeavor. More importantly however, let's adopt this slogan, "It's about the relentless pursuit of prevention".
We like a challenge. We are the kind of people that tend to thrive on a new goal. We won't back down until the job is complete. We are thorough in our mission, advantageous in our pursuits, and clever in our dealings. We are persistent!
So then, let's take that tenacity to our health and well-being.
We talked last month about inaction vs. prevention. We brought up the idea of the consequences of doing nothing. Living life to our potential happens only by design, never by default. Our own quality of life is based on the quality of our efforts. Awareness breeds knowledge, knowledge leads to power (the power to change and make changes), and power leads to self improvement.
In that light, check out the top 5 words of wellness to be aware of:
- Clean consumption: Food, drink and thoughts.
- Exercise: A minimum of 30 minutes a day five days a week.
- Quality of sleep: Quality can trump quantity, but the National Sleep Foundation recommends 7 to 9 hours for the average adult. Less than 6 & more than 10 is not recommended. See full chart from the link below.
- A regular routine of check ups. Not sure what check ups you may need? Check out the link below from the Center for Disease Control & Prevention.
- Social wellness - connectedness to family, friends and purpose.
From a benefits point of view, all the tools you need to live a persistent preventative lifestyle are in your associate toolbox!
Listen to this powerful quote from the World Health Organization: "Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."
2. 4 Health Tips For Your 4th!
It's a time to celebrate our freedom and capture moments with friends and family! With the right plan in place, we do not have to sabotage our nutrition. Here are 4 tips to make your 4th holistically healthy:
1. Pre-Plan. Having a plan in mind will save you from over indulgence and haphazard eating. Pre-planning will strengthen you to live life by design and not by default. Plan on spending more time around the outer walls of the grocery store and less time in the middle aisles where you will find boxed processed foods and frozen treats. Shop around the produce section and then look for lean proteins. Plan a trip to your nearby farmers market. Also, go ahead and plan your workouts for the weekend. Keep up the routine!
2. Plan Active & Interactive Activities. It's a great time of year to be outdoors. The pool, lake, park or backyard will serve as a playground for all ages where we all can burn calories and have fun at the same time. Think in terms of interaction, relationship formation, activities where you must interact / communicate. Good bonds are created that way. To make it feel like it's more of a vacation week, plan activities you find fun: sand volleyball, tennis, swimming or waterpark with the kids, corn hole or football in the yard, etc. In addition, for a family relationship tip, "kill 'em with kindness." :)
3. Make the Nutrition Switch. Along with small meals think of small changes. Small changes will help keep the belly small. For example, switch chips & fatty dips to veggie trays and hummus, switch soda for teas and fruit slices in water, switch from hot dogs and fatty steaks to turkey dogs and lean meat. Health expert Dr. Wayne Andersen, medical director of Take Shape for Life states, "Filling up on high glycemic index foods like potato chips, ice cream, sodas and full-calorie beers spikes insulin and opens the floodgates for fat storage. Most guys don’t realize that insulin, not testosterone, is the key hormone in the body. It determines your rate of aging, level of inflammation and whether your body is in a fat storage or burning mode." Also, load up on the grilled veggies and make those 1/2 or more of your plate. Practice portion control & do not skip small meals (healthy grazing).
4. Have Fun. Let's put our minds toward the idea that this extended weekend will serve as a stress reduction. For many who are going through a difficult season, or whom have experienced those with frequency, it will take initiative to mentally detox. The art of relaxation is a continual practice. Be good at it. Many times, stress seems to come at a higher frequency than our de-stress tactics. Have tools in your tool box :) Find what works for you and be intentional about it. Unplug so you can recharge.
3. Top 10 Coliseum Members for May 2017! Coliseum Cash Coming Your Way!
Get The App | Health & Fitness @ Your Fingertips
Check in for classes, schedule your appointment, view your visit history and much more!
4. 10 Minute Office Stretch Every Tuesday, Wednesday & Thursday
Join in for our 10 minute office stretches! Tuesday's and Thursday's on the 2nd floor west @ 3pm, and Wednesday's at the Lakehouse @ 3:15. No need to change clothes, and 10 minutes of stretching & breathing are more effective than any energy drink! In addition, we can step into one of your meetings and conduct an office stretch for your team! Simply email the Coliseum to schedule.
Top benefits of stretching:
1. Increased circulation
2. Increased energy
3. Increased mobility
4. Helps alleviate lower back pain and a stiff neck
5. Improves balance and coordination
5. FIT Group Fire Up in August
Get ready for the next FIT Group fire up August 14th!