Vitamin D: Why You Need It

Getting some natural vitamin D on a gorgeous day.  Ten to 15 min. sunlight is safe daily.

Exposure is best after 5 p.m. or before 8 a.m. when it’s less harsh.

Healthy Benefits of Vitamin D:

Sun’s UV rays help your body produce it naturally, which is vital for blood cells, bones and your immune system. It also helps you take in and use certain minerals, like phosphorus and calcium.

At all times, but especially during flu season and Covid19, it’s important to keep your immune system strong. 

Foods high in D are fatty fish, like salmon & tuna, and egg yolks.

People age 1 to 70 need 600 IU daily. People over age 70 need 800 IU daily for optimum health. You can find supplements.

Symptoms you may have a vitamin D deficiency are:

Fatigue
Lethargy
Hair loss
Depression
Slow wound healing
Weight gain
Muscle or bone pain
Decrease in bone density
Increases your risk for colds, flu & other illnesses like Covid19

According to a 2011 study, 41.6% of adults in the US are deficient.
This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.

7 common risk factors for vitamin D deficiency:

🌞 Having dark skin.
🌞 Being elderly.
🌞 Being overweight or obese.
🌞 Not eating much fish or dairy.
🌞 Living far from equator where there is little sun year-round.
🌞 Always using sunscreen when going out.
🌞 Staying indoors.

So, find an outdoor space that’s empty or with only a few people social distancing, so you can get outside and enjoy the sunshine. Preventing illness by maintaining daily healthy habits is one of the best defenses you have against any illness.

It’s worth repeating: Exercise daily, eat nutritious foods, avoid processed foods, sugar and alcohol, stay hydrated with water, get enough sleep, read to keep your mind active and limit your time on social media, so you have time to take care.

Keep your pantry stocked with healthy foods and snacks during this time. The healthier you eat, the less you will crave the bad for you stuff or you will at least limit it one day a week. Your mind and body will thank you later.

Photo by Buenosia Carol on Pexels.com

If you haven’t had healthy habits your whole life, it’s never too late to start. Take it one day at a time. It takes a few weeks (sometimes months) for you to begin feeling your best mentally, physically and spiritually.



Start by removing one unhealthy habit. Then, another. Be patient with yourself.

Stay healthy. Stay safe.

blog contact: maria.dorfner@yahoo.com

 

Health Benefits of Spinning and How To Do It Right

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what it looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before a Spinning Bike Class

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with expert Spin Instructor, Julie Insogna.

Now that you’re warmed up, I spoke with Spin Instructor, Julie Insogna about your next move:

QUESTION:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT ARE THE BENEFITS OF SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT’S THE FIRST THING SOMEONE SHOULD DO WHEN ENTERING A SPIN CLASS?

JULIE INSOGNA:

QUESTION:

WHAT’S THE SECOND THING THEY NEED TO DO?

JULIE INSOGNA:

QUESTION:

THIRD?
JULIE INSOGNA:

QUESTION:

ANYTHING ELSE SPINNERS NEED TO KNOW?

JULIE INSOGNA:

QUESTION:

WHERE CAN PEOPLE TAKE YOUR CLASS OR FIND OUT MORE ABOUT IT?

 

Thanks, Julie!  

More Great Spin Tips by Deb Cheslow:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

 

I also spoke with an expert from the Cleveland Clinic about spinning’s health benefits.

 

Don’t forget to bring water to spin class. There’s a holder for it on bike.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you will absolutely loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger as you look back on that first day and laugh in disbelief because classes go real fast for you now.

“Unleash the champion within.” ~Johnny G

blog contact:  maria.dorfner@yahoo.com

BE SURE TO TUNE IN TO GOOD MORNING AMERICA NEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: @LuisFonsi. LIVE. Only on @GMA #Despacito

 

 

 

How To Keep Kids Fit Brooklyn Style

When I was a kid all we needed to stay fit is a stoop and a ball.

Lucky for us we had a few more things, like a rope to play tug-of-war.

And touch football in the streets was popular.

And we loved jumping rope.

”

Or playing with hula hoops.

Girls also played softball & boys were in little leagues. My team was The Monkeys.  haha

We all held hands & sang Ring Around the Rosy and London Bridge Is Falling Down.

And there was the horse shoe toss game.

In gym class one kid spotted another one for sit-ups.

And we did jumping jacks.  Not in boots.  Must have forgotten gym clothes. Happens.

Another after school favorite activity –rollerskating.

We didn’t even wear helmets.  And our skates looked more like this.

We played basketball in the streets.  Darn cars got in our way. We’d make them wait.

We also loved stickball.  We usually fashioned one out of an old broom.

We jumped over fire hydrants. Sometimes, all them on the block. One. After. Another.

And used chalk for hop scotch and other creative games that kept us moving.

‘

Somebody’s Mom always kept an eye to make sure we didn’t get hit by a car.

As if they could do anything but scream. They never bugged us dinner.

Then, we heard some serious yelling to get inside.  NOW!

Then, it was back to playing outdoors. One kid had a pool. Two words. Marco. POLO!

We also walked around the neighborhood a lot.  No need to make a play date.

We played Hide n’ Go Seek or “Tag, you’re it!” and ran around laughing a lot.

Sometimes, our destination was nearby Dyker Heights Park so we could ride swings.

As our Dads played Bocci (like outdoor bowling for grown Italian men) there…

We sauntered to the adjacent golf course & got in trouble chasing & collecting golf balls.

Kids run REAL fast when men waving golf clubs chase them.  What a workout!

We also played handball after getting chased off the golf course.

Or rode our bikes.

We were always moving.

 

Even while indoors, we played games that had us moving, like TWISTER.

Or we danced to records imitating dancers on American Bandstand and Soul Train.

 

It all meant we burned off enough energy to  STOP EVERYTHING for Mr. Softie.

Then, kids sprinted downstairs or upstairs for money. There was also Danny,

Danny, the ice cream man. But, we weren’t obese because we weren’t sedentary.

No iPADS, no iPHONES, no sitting on the couch all day for us.  When school was done, we were outside playing and didn’t go back inside until weheard the screams for dinner.

Since we got out of school at 3 p.m. and dinner wasn’t usually until 7 p.m. we got a full
4-hours of physical activity and that didn’t include gym class at school.

Kids today look more like this.

Or this when they get home from school.

A study recently published in Experimental Physiology examined the effects of prolonged sitting (three continuous hours) on girls ages 9 to 12.

One group was asked to sit still, either watching a movie or playing video games for three hours, while another group exercised lightly at the beginning of each hour before sitting again.

At the end of the experiment, researchers found the group that sat still for the entire three hours experienced a major decrease in vascular function.

That 33 percent decrease in function means  the leg arteries were no longer working as well as they should.  In adults, this very thing—over time—has been linked to increased risk of developing heart disease. 

The bottom line is kids suffer from being sedentary just like adults.

When it comes to kid’s fitness it doesn’t cost much to keep them active. So take a note of all the things we did to stay fit while we were kids in Brooklyn to spark a few ideas.

A stick from an old broom, Spaulding ball, hula hoop, a jump rope, a handball, a waffle bat & ball, chalk, radio, roller skates, a rope for tug-of-war, TWISTER game, softball, basketball net, basketball, horseshoe toss –are all things still available and cheap.

Socializing in real life is just as important for kids as it is for adults.

Some of the things we did didn’t cost a penny.  Jumping jacks, dancing, running, walking, swimming and jumping hydrants were all free.  Limit gadget and TV viewing.  Encourage creativity when it comes to keeping them moving while having fun, even while indoors.

Healthy kids are happy kids that will grow up with healthy habits.

 

TIPS TO KEEP PHONE OR TV ADDICTED KIDS MOVING WHILE INDOORS

1. Set aside an hour a day for exercise. Make sure your kids know it’s exercise time. Be creative. You don’t even need to go outdoors. Some suggestions after you tell them to start by stretching.

A. Have them pick their favorite music. Crank up the music to dance up a storm.

B. Challenges as in who can do more jumping jacks

C. Jog in place

D. Get a hola-hoop or jump rope

E. Write compliments on pieces of paper and hide them around the house. Have the kids run around to find them. Winner gets a prize.

The idea is to keep them engaged, having fun and moving. If you can go for a walk outside, do that. Walking daily is a great lifelong habit.

TIPS FOR GREAT NUTRITION

Healthy habits start young. Meals are an important time for family to catch up on what’s going on in each other’s lives and in the world. It’s all a great time to serve healthy foods. Again, get creative in order for them to eat healthy.

1. If you’re too rushed in the morning to make breakfast, prepare hard-boiled eggs the night before. Tell your kids they’re in the refrigerator for breakfast. It’s a better option than sugar loaded cereals.

2. Take your kids grocery shopping with you and have them pick items out of the fruits and vegetables section. Keep a large bowl of grab-and-go fruit handy. Bananas, tangerines, peaches, plums –ask your kids what their favorites are and keep them on hand.

3. Avoid soda, sugary drinks and sugary items. Try to keep your pantry stocked with healthy snacks like almonds (sliced ones mixed with sunflower seeds without shells) in a bowl or walnuts, blueberries or look for crackers made of veggies or grain rice cakes if they prefer chips. Baby carrots with hummus dip is another good crunching choice. Switch ice cream with greek yogurt and berries on top.

4. Keep kids hydrated with water. If they don’t like the taste of water look for flavors to add that don’t contain lots of sugar.

5. Avoid Fast Food. It doesn’t take much time to go the grocery store once and plan a week of healthy meals for kids in advance. Get creative with healthy desserts or treats.

You can also visit a Nutritionist on-line or through your Physician. TeleHealth is big right now, so there’s no reason you can’t do so virtually or do a search on-line for more helpful tips. Make sure they’re not ads for bad foods in disguise. Read labels.

Sleep is also important to kid’s health, so you want to make a cut off time for screen usage, albeit TV, phone or games.

Again, healthy habits start young and if they can develop them early, you can save them a lifetime of being at higher risk for disease or chronic illness.

Stay healthy!

maria.dorfner@yahoo.com

Why Spinning Is Hot & How To Do It Well

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what the bike looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before Spinning

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with Spin Instructor Pro, Julie Insogna to get more tips:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

During Hurricane Sandy in 2012, I was living in Hoboken NJ without electricity for several days.  It was such a depressing time to see so much of my community struggling with damage from the storm.

My sister convinced me to take a trip into NYC to take a spin class with her.

She had been begging me for years but I always said no as it sounded horrible to me!  But I needed to do something to get me out of the house so I decided to go.

Within one minute of my first class I knew this was the perfect exercise for me!

The music, the lights, the control I had on how hard I could work (or not!), the energy from other people in the class, watching and following a bad ass instructor- and then there was the emotions of the ride- I could not believe there was a type of exercise out there that would make me FEEL emotional.

I will forever remember the playlist included a Whitney Houston song and I just cried eyes out because it had been such an awful week at home and I cried while spinning- I was sweating, crying and loving exertion single minute of it.

I knew in that very first class that I wanted to be an instructor and I wanted to try and give that kind of power and passion to others!

Amazing. It was a mind workout as well as a body one. What are physical benefits?

Many people do not realize that spinning truly is a full body workout.

The biggest benefit of spinning is the cardio workout- in 45 minutes you will experience optimum cardio exercise and burn maximum calories.

Instructors take riders on a fitness journey of intervals bringing your heart rate up until your breathless and back down to a moderate level.

Your lungs and your heart are getting the exercise they need!

The best part is in addition to a getting a cardio workout your will tone and build muscle not only in your legs which is an obvious benefit but in your upper body and your abs as well.

The variety of sprints and climbs and flat roads with an increased resistance will tone your entire body.

Focusing on form and increasing your resistance from class to class and within song to song will absolutely build muscle, tone your body and increase your cardiovascular strength!

Yes, abs get a workout too. First thing people should do when entering a class?

Absolutely always introduce yourself to your instructor and tell them it is your first class.  This is an absolute must.

Instructors are trained to give advice to first time riders to keep them safe and also have them enjoy their first ride.

Since spinning classes can often be very intense, an instructor can explain to the first time rider that they need to pace themselves during class.

There may be modifications to the amount of resistance in a first class depending on the person’s fitness level.  I always advise first time riders to pace themselves throughout their first class which is usually 45 minutes.

New riders tend to go really hard for the first two songs and then feel burned out right away.

The secret to success is pacing yourself through the first class. Focus on form, breathing and listening to the cues of the instructor.

This will guarantee a safe first ride and one that makes you want to come back for more!

Great advice. Second thing they need to do?

The second more important thing is proper bike fit.  An instructor a studio employee should ALWAYS set up your bike on your first ride.

One of the biggest benefits of spinning is being low impact on your joints and especially your knees and it has a very low risk of injury but you have to have a proper fit on your bike.

Your legs need to have a slight bend at the knee and your arms need to be at safe distance to your handlebars.

Your back also needs to have proper form with a straight and not a curved spine.

All instructors are trained in bike fit so don’t guess- just ask for help!

Third?

Bring water and more water.  You will sweat!  A lot!

And you need to replenish with water during class. Instructors will always cue you to drink.  Sweating all the toxins out is another giant benefit of spinning so replenish that fluid with some fresh hydrating water!

Water. Absolutely. And there’s a built-in spot to hold it on the spin bike. Instructors are great about reminding people to hydrate during classes. Any other tips?

Breathe!

I have been teaching hundreds of classes over the past few years and the one thing I always see is people holding their breath when riding!

Exhale.  Let your lungs get that oxygen in and out.

Just like in all exercises breathing is key but in spinning it is even more important.  Also, your first class maybe a little overwhelming.  It goes by very fast.

I always tell first time riders to take at least 2 classes in one week (3 is ideal).

This will help you truly get in the mindset of how it all works.

The muscle memory for the second class is key.

I 100% guarantee after one or two classes, you will become addicted just like me and you will see your body change and you will feel so good with those endorphins flying after each class!

Agree.  Where can people learn more about your amazing class?

I co-own and teach at Prime Cycle in Hoboken NJ– I teach 6 classes a week- check out our website www.primecycle.com and all first time riders can ride for free!

Thank you, Julie Insogna!

 

NEXT, MORE GREAT SPIN TIPS BY DEB CHESLOW:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you may loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, as we’ve heard from Spinning Pro, Julie Insogna, Co-Owner of Prime Cycle in Hoboken, NJ — if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger.

“Unleash the champion within.” ~Johnny G

 

Be sure to tune into Good Morning America next Wednesday when my the artist of my favorite Spinning tune will be performing LIVE!

blog contact:  maria.dorfner@yahoo.com

Healthiest Time To Start Work

Research shows 10 a.m. is the healthiest time for dayside workers to start work.

Woman making heart-shape with hands outdoors

This gives people time for health maintenance, which prevents illness.

Time to meditate, stretch, exercise, have breakfast, read a bit, shower and go.

Instead, society has the masses rushing in sleep-deprived to clock in at 7 a.m. or 9 a.m.

Instead of promoting health –the typical American schedule,  activates cortisol levels.

As mentioned, cortisol is bad, and it’s highest when you rise.

 

Cortisol continues to rise as you rush to get to work on time fearing you’ll be late, fearing you didn’t have time to eat right or exercise, fearing all the bad news you hear or read from mass media on your way into work. It’s no wonder road rage is highest then.

 

Cortisol causes inflammation in your body and keeps you in this chronic state of fear.

It’s a breeding ground for cancer. Good news is you CAN reverse cortisol release in your body.  Anyone who boasts about “being up all night” is a walking time bomb for illness .

If you stay up all night –you should not be boasting about it. You need to get to sleep to reduce levels of cortisol.

The bad news is cortisol is addicting, which is why people in the rat race are perpetually on the go-go-go.

But where are they going is the question, as cortisol has been called the death hormone.

 

If you can’t count on your employer to care about your health, then you HAVE to take it upon yourself to schedule decompressing.

 

Take breaks. Walk around office. Go to a park during lunch. Eat nutritious foods.

 

One hour before bed, turn off all electronics, pour a hot bath with Epson salt, put on soothing music, close eyes, breathe deeply, think of nothing but all you are grateful for.

Then, set your alarm to sleep for at least 9 hours.

 

 

This may be easier said than done when you have kids needing your attention.

But kids need healthy parents, so try to think of a way to make time for your own mental, physical and spiritual health, so everyone else is safe in your presence.  Don’t do it when the kids are in water. You need to keep an eye on them then.

Remember, if you haven’t slept, you’re the equivalent of a drunk while driving. So, if one of your responsibilities is getting kids to practice or play dates, you need your sleep.

If your kids turn in at 8 p.m. then make 9 to 10 p.m. your decompressing time. Watching TV or scrolling through social media doesn’t count. You need to turn it all off. Again, take a warm shower, bubble bath, listen to music, go outside for a walk and breathe deeply.

This will prime you to sleep like a baby.

 

Of course, many people who commute don’t get home until 9 p.m. so they need to scarf down food and crash and that’s after sorting through mail, cleaning, and the list goes on.

It can be a struggle to get to bed in time to get enough sleep to do it all again next day.

Again, this process all activates cortisol levels in people. So any company that says they care about a healthy workforce and subscribes to this formula are clueless about health.

Some companies think having a gym at work equates to good health. Most are empty.

When you’re trying to do it all, nothing gets your full attention. It simply piles up.

It leads to staying up late and not getting enough sleep to be productive and healthy the next day.  It’s a continual cortisol fest with no life balance.

The solution for corporate America may be to start in times at 10 a.m. and 11 a.m. for commuters — giving people enough time to rise and shine early, meditate, have a nutritious breakfast, get some exercise, spend time with family. Happy employees are loyal employees that have the energy to go the extra mile.

Co-workers laughing together

 

People’s productivity will rise as a result, unlike their cortisol levels.

Too many success articles focus on making money or achieving titles, status, fame or material possessions. It’s none of that.  It’s HEALTH.  Before.  During. After.

When you are healthy in mind, body and spirit you make good life decisions and have balance, which means if things beyond your control change –you will be OK.

Money, title, status, fame and material possessions can change in the blink of an eye. Don’t be defined by that. Be defined by who you are as a person.  Spend time with those that matter, help as many people as you can, and don’t take yourself to seriously.

Disneyland. Healthy Families. Sis is missing.

 

Success includes character traits, such as kindness, honesty & thoughtfulness. And those traits are most likely to exhibit themselves when you are healthy and combat cortisol.

Colleagues, family members, friends and your company benefits when you’re healthy.

Making lots of money is wonderful, but  if you don’t make health a priority, by the time you reach your professional or financial goals, you will not be able to enjoy it.

Time to make health a priority before you run out of time.

 

 

Consultations, National PR and Media Training Available For a Fee

contact: maria.dorfner@yahoo.com

 

Today Is National Walking Day!

THE FIRST WEDNESDAY IN THE MONTH OF APRIL IS DESIGNATED AS NATIONAL WALKING DAY.

MY FAVORITE NON-COMPETITIVE SPORT!  BUT ACCORDING TO THE C-D-C, EIGHTY PERCENT OF AMERICANS DO NOT GET THE RECOMMENDED TWO AND A HALF HOURS OF MODERATE-INTENSITY AEROBIC EXERCISE EACH WEEK.

ERICA STEPTEAU IS A HEALTH COACH AT CLEVELAND CLINIC. SHE SAYS THAT STARTING A WALKING ROUTINE IS THE FIRST STEP TOWARDS GETTING YOUR BODY MORE ACTIVE.

CG: Erica Stepteau, MPH/Cleveland Clinic “Get up every five to ten minutes. Put a timer on your phone and see that those are ways that can actually help you get up more instead of just sitting all day.”[00:08]

STEPTEAU SAYS WE TEND TO UNDERESTIMATE THE POWER OF WALKING.

SHE SAYS IT DOESN’T TAKE A GYM MEMBERSHIP OR A PERSONAL TRAINER TO GET YOURSELF UP AND MOVING.

WALKING IS SOMETHING THAT YOU CAN FIT INTO YOUR DAY ALMOST ANYWHERE. AND IT NOT ONLY HELPS YOUR HEALTH, BUT CAN ALSO BOOST YOUR MOOD.

STEPTEAU RECOMMENDS WALKING DURING YOUR LUNCH BREAK, TAKING THE STAIRS, AND WHEN YOU GET HOME, GET YOUR PETS OUT AND MOVING WITH YOU.

SHE ALSO SAID THAT SPRING IS A GREAT TIME TO TAKE ADVANTAGE OF THE WEATHER CHANGING TO START WALKING OUTDOORS.

IF BRISK WALKING IS YOUR GOAL, SHE SAYS YOU WANT TO WORK YOUR WAY UP TO THE POINT WHERE IT’S A LITTLE CHALLENGING TO TALK WHILE WALKING.

AND LIKE ANY EXERCISE PLAN, STEPTEAU SAYS YOU’LL HAVE BETTER RESULTS IF YOU CAN FIND A BUDDY TO WALK WITH.

CG: Erica Stepteau/Cleveland Clinic “It can help you push you beyond your own limits because that person may be at a different level than you; higher or lower, depending; but it helps you either be the encouragement that that person needs to step it up, or it could be the encouragement for you to step it up for yourself.”[00:14]

IF GETTING YOURSELF MOVING IS A REAL CHALLENGE, STEPTEAU SAYS THAT IT’S IMPORTANT NOT TO BEAT YOURSELF UP ABOUT IT AND TO JUST START SLOW.

SHE SAYS IF YOU’VE BEEN INACTIVE FOR A LONG PERIOD OF TIME, IT’S A GOOD IDEA TO CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW EXERCISE ROUTINE.

 

[MEDIA SEE Pathfire#:10752 FOR VT]

HAPPY NATIONAL WALKING DAY!  Stay healthy.  -Maria Dorfner

http://www.clevelandclinic.org

 

 

Humor Helps Cancer Patients Heal

When 28-year-old Oncology Nurse, Lexi Timmons works with cancer patients, which she’s done for two years, she notices what helps most is humor to brighten their spirits.

She also observes they receive a lot of greeting cards from well-meaning loved ones, but most are downright depressing instead of what they need most during this time, which is cheer.  She realizes it’s not their fault  because the majority of Greeting cards for illness in major retailers are typically glum offering sympathy, along with a Get Well Soon salutation.  She could see her patients get sad as they open and read them.

That’s how Lexi got the idea to create a line of Greeting cards that make cancer patients smile, laugh and feel good.  She calls them LUMPY CARDS.   Everyone knows stress has a negative impact on your mind and body. When people have cancer, they need their immune systems to stay strong and humor helps diffuse stress.  When someone is laughing they’re not thinking of being sick, even if it’s only for a little while.  It’s a step in the right direction.  Laughter is always positive, which is why we love Lexi’s idea and spirit. Sometimes, her patients inspire the cards.

Lexi says, “I love to crack jokes and so do my patients. I realized that when people are going through the roughest of times, it actually brings out the best comedian in them.  It helps them cope and it also releases feel good endorphins in them, which are healing.”

Another inspiration was unexpected.  In 2012, cancer hit home when her Mom was diagnosed with breast cancer.

Lexi Timmons with a cancer patient she didn’t expect – her own Mom

“My Mom is at her best when she is laughing and not thinking about her cancer. I knew this would help her too.”

LUMPY CARDS sure did make her Mom smile.

Now, Lexi’s Mom inspires some of the Greeting cards. Together, they share great laughs and beautiful smiles.

Laughter really is the best medicine

 Her Mom Sherry says, “I just love Lexi’s cards! She has a knack for finding just the right line to make people feel better. When I was going through cancer treatment, and I would read one of her cards, they would make me laugh or feel loved. Her cards captured what I needed to hear at each stage of my treatment, and were neither too sympathetic or mushy. So many of the cards out there make you feel like your life is over now that you have cancer or you’re dying.”

Lexi writes the humorous cards herself, but would love to partner with some professional comedians, who would like to volunteer for a good cause and get credit on them.

There are a range of cards uniquely tailored for men, women, friends, family and spouses dealing with cancer and they’re reasonably priced at $3.99 a card.

Healthy Within Network and NewsMD give these cards two healthy thumbs up. 

And so does the Samuel Waxman Cancer Research Foundation, who has this to say:

“Now THIS is interesting!  A company that makes unique and provocative greeting cards for cancer patients. Lumpy Cards certainly doesn’t tiptoe around the topic of cancer.  The animal selection is particularly cute.”

 

 Way to go, Lexi.  An absolutely beautiful person inside and out, like her Mom.

Lexi with her biggest fan, Mom

 

 

Here’s a link to Lexi on-camera talking about her inspiration for Lumpy Cards:

 

  You can contact Lexi for an interview (Contact Us page on link) or order cards here:  http://www.lumpycards.com

Maria Dorfner is an  award-winning health journalist, and the the founding CEO of Healthy Within Network and NewsMD Communications.  This is her blog. She has been working in Media since 1983 and began specializing in Health in 1993, creating and sharing original and trusted health content for healthcare consumers. Her award-winning health series and segments have been seen on NBC, CBS, ABC, CNN, DISCOVERY HEALTH and more.

“Today, the floodgates are open to anyone reporting on health. Consumers are now well aware that physicians may have ties to pharmaceutical companies, health devices or hospitals, so they question everything. They are also now aware that food and beverage companies promoting products may not have their best interests in mind. When your Mom, Dad, sister, brother or loved one has a health issue, you want to know you’re getting trusted unbiased information. We maintain the experts need to be questioned to ensure not only transparency, but that profits aren’t placed before people.  Additionally, we focus on prevention and maintaining good health.  Virgil said it best when he said, “Health is your greatest wealth. Invest wisely.” ~Maria Dorfner

Healthy Spring Reminder

 

 

Add good nutrition and percentages for reducing your chances of illness skyrockets.

 

 

That one thought can help you when faced with unhealthy vs. healthy food choices.  There is no need to obsess because no one wants to live like that.  It’s all about healthy habits you maintain over a lifetime. Focus your tracking, measuring, comparing and weighing on how much you’re helping others, getting fresh air, getting sunshine, listening, caring, reading books, exploring, hiking, building, creating, sharing, praising, giving, inspiring, educating, laughing, walking, motivating, thinking, imagining, dreaming, dancing, singing, humming if you can’t sing, noticing nature more and the beauty surrounding you, turning off TV and electronics, spending time with positive, uplifting people with healthy habits who make you laugh, lifting someone up just because you can and not because you’re expecting something in return.

There are also people who have a healthy, calming presence.  These are people you can be around and feel good even if you’re walking in silence.

No one has a perfect family, friendships or relationships.  What they have is what they themselves bring to the equation.  Allow your ship to be strong and calm, so that you can weather any storm without needing to yell,”Man (or woman) overboard!” or “Abandon ship!”  I tend to see the good in everyone, but I’ve learned there are dark people with bad vibes.  The best you can do is avoid them and delete them from your social media networks. If you can’t avoid them entirely, limit exposure as you would any toxin.

Being healthy allows you to navigate your ship better. It doesn’t get rid of any storms.

If you’re currently poor in a job that you hate think of yourself as an actor in a movie playing a role. Imagine you’re the owner or CEO of the establishment. How would you behave differently?  How would you carry yourself?  Would you smile more when customers entered? Would you want your place to look better and know what works and what doesn’t?  Try it.  You will not only smile more, but one day when you do run a place you’ll be an incredible leader because you took pride in doing the little things well and you know how to treat customers. Listen to them. Learn to be a good communicator by being a good listener and observer. Respond. Don’t react.

Ashton Kutcher talks about this extensively in an excellent Commencement Speech he gave. Google it if you haven’t heard it as it will change the way you think of ALL jobs from sweeping a floor to being the Chairwoman.  I was thrilled when my Dad took me to the restaurant when I was a little kid. I begged him to let me work behind the counter even though I could barely reach it. Then, I begged him to let me make ices for customers. Customers were amused and SO nice saying, “Well, hello there young lady. I’ll have one Italian ice.”  I stood on a chair and made the biggest ice in the world. I remember my Dad saying, “I’ll go out of business if you keep doing that.” I asked questions and got my first lesson in business. My Dad also told me to smile and say thank you, so I learned to treat customers well too.

Remember, everyone of every size has fears, doubts, anxieties and feelings of sadness. Notice singers of all shapes and sizes have a sad song.  It’s part of life.

The best thing you can be is kind, compassionate, sincere, smart and imperfectly real.

Be sure to follow this blog for new posts. There is a follow button on the upper right hand corner. Thank you!   My first book, “Healthy Within: A Story of Loss of Gain” is still available on-line on Barnes & Noble. They always have a coupon code you can use at checkout to get 30% or more off.  Thanks!

Follow me on Twitter: @Maria_Dorfner

Stay healthy!  ~Maria Dorfner

p.s.  Red Robbins are singing outside my window, so Spring-like weather should be here soon.

 

 

 

 

 

 

 

 

7 Keys to Happiness

Happiness and Health are like fraternal twins.

They are not identical, but they’re born at the same time.

They are interchangeable. If you feel healthy you feel happy.

If you feel happy, you’re more likely to feel healthy.

So what’s the key to happiness?  I can tell you that if you think it’s a destination as in, “I will be happy when I retire and move to Florida” or “I’ll be happy when I’m on vacation next week” –you will not be happy.

KEY #1:  HAPPINESS IS WHERE YOU ARE RIGHT NOW.  If you can be happy living in one room, you’ll be happy living in twenty.  If you’re not happy in one room, that will not change once the novelty of the twenty rooms wears off.

KEY #2:  FIND HUMOR IN TENSE SITUATIONS. Whenever you can’t control a situation, control how you react to it, which is essentially to not react to it. Respond with calmness, kindness, understanding, compassion or humor whenever you can.

KEY #3:  DON’T BE TENSE UNLESS YOUR HOUSE IS ON FIRE.   Even then, it’s the calm person more likely to get out safe.

KEY 4:  HAVE AT LEAST 1 FRIEND YOU TRUST 10o%.

This isn’t someone who lies, betrays, cheats, gossips or ignores. This is the non-judgmental son you can text: I tossed the garbage out in my robe and now I’m locked out at 3 a.m. friend who laughs first and then helps you figure out what to do next. Ok, maybe you need 3 friends like this.

KEY 5:  SURROUND YOURSELF WITH POSITIVE PEOPLE.  Refer back to #4. These are people who know life is rarely a straight line. The journey is filled with hills and valleys. Positive people genuinely find the best in every situation and see the best in everyone. They are slow to judge others and they don’t gossip because the other person isn’t there to present their side, and if you’re over the age of nine you know there is another side.

KEY #6:  MAKE HEALTHY CHOICES.   Buy healthy, stock up on healthy food and water, walk daily, drink lots of water, get enough sleep and fresh air and you will feel better.  Replace bad comfort foods with healthier ones.  Remember perfect is the evil of good. Educate yourself on what is nutritious. There is a search button on this blog where you can type in nutrition or food to pull up prior blogs on that.

KEY7:   KNOW THAT NO ONE FEELS HAPPY ALL THE TIME.  Accept the ebb and flow as natural. You’re human and will feel different emotions each day.  You manage your state of mind by managing all the above, so that your dominant state is one of calmness and contentment.  Think of a pleasant thought right now.  Smile to yourself.  Hold that thought. Your brain just registered that you are happy.   You’re the only one who owns your Happiness keys.  Use all your senses to pick up on things to be happy and grateful for: birds chirping, quiet, music, time to be reading this blog, eyesight to be reading this.

Tony Robbins says, “Change your EXPECTATIONS for yourself or others to APPRECIATION.”      Love that.

 

 

 

5 Reasons to Let Your Pearly Whites Shine

We’ve all heard the expression “smiling is contagious”, and it’s true! But while we usually want to avoid contagious things, this is one case where we encourage you to share, spread and pass along your infectious smile. Numerous studies have discovered mind and body benefits resulting from smiling. Even if you are having a terrible day and nothing is going right, hear us out on how smiling can vastly improve your attitude and happiness.

1. Smiling has a positive chemical effect on your mood.
   Smiling, even when it’s forced, indicates to your mind that you’re happy. This in turn causes the brain to release endorphins, the body’s “feel-good” chemicals that combat depression and anxiety. Of course we all go through difficult life events where it’s impossible to muster a smile, but when you can, fake it ‘til you make it! Stretch those lips – the chemicals released will soon have you feeling better.

1. Smiling limits the negative effects of stress.
   Your facial muscles have the power to impact your whole body’s reaction to stressful events. One experiment showed that people who smiled while performing stressful tasks had lower heart rates than those who did not smile. This even worked if the participants didn’t know they were “smiling”. A group was asked to hold chopsticks between their lips instead of being told to smile or frown. This simulation still lowered their heart rates compared with the group who held neutral mouths. Whether you are running a marathon or driving home in traffic after receiving bad news, keep your heart rate down by smiling.                                                 DrunkMode app team smiling

3. Smiling can make you appear confident, approachable and trustworthy.
It’s always nerve-wracking to approach someone who looks mad or upset, so putting a smile on your face makes it easier for someone to come up to you. You’ll see the benefits of this approachability in your career, at home and in your overall daily life. Researchers also found that people with the highest intensity smiles seemed more trustworthy to others. Additionally, the self-confidence you can establish through smiling goes a long way towards attracting more positivity to your life and helping your brain create a pattern of positive-thinking. Smile big!

Co-workers laughing together

4. Smiling and laughter go hand-in-hand.
Your silly forced smile may cause you (or those around you!) to erupt with laughter, and we all know the age-old adage – laughter is the best medicine. Laughter is great for your health because, similar to smiling, it releases endorphins, reduces stress and lowers blood pressure. There are also studies currently investigating a correlation between laughter and a boosted immune system.

5. Smiling has a domino effect and spreads happiness.
As we mentioned above, the saying “smiling is contagious” is actually true. But why? Due to our mirror neurons, it’s our natural reaction to mimic others’ expressions, like smiling. When you smile at someone and they return the smile, they receive the same mood-lifting benefits as you. This means you have the power to change someone’s bad day into a good one!

Smiling is one of our greatest forms of expression as humans, so take advantage of its many benefits! Share a smile every day.

 

https://www.roswellpark.org/