“What they found was that those dog owners actually had a lower risk of having recurrent cardiovascular events.” [:07]
The study looks at more than one-hundred eighty thousand people between the ages of forty and eighty-five, who had previously suffered a hear attack or stroke.
Results show dog owners who lived alone, had a 33% reduced risk of death when compared with people who suffered a heart attack and lived alone without a dog.
Doctor Laffin says the relationship between dog ownership and heart health makes sense.
“They can go out for regular physical activity –maybe a walk, jog or even classes like yoga, swimming –those are all great activities that you don’t need a dog to do.” [:10]
Doctor Laffin says getting more physical activity on a regular basis can go a long way towards better heart health and longevity.
Everyone gets anxiety. It’s when you worry about something in the future, which let’s face it, can be tomorrow. A meeting, an interview, an exam, a commute, the weather…so much to worry about, right? Wrong.
STOP those thoughts from spiraling because you’ve no control of tomorrow.
You have THIS moment. Make it a HEALTHY ONE. Repeat that. STAY in the NOW.
Number ONE: Exercise daily. Don’t make excuses like rich people have a personal trainer.
When I was a kid I was influenced by one man I saw on TV. He had nothing, except ONE chair beside him. I was in the first grade when I first saw him.
His name was Jack La Lanne. He spoke about the benefits of daily exercise. I listened. Kids brains are like sponges. Mine absorbed his message. His message is still true.
It is proven your brain benefits at the 45-minute mark. So, if you’re feeling anxious it may be a signal from your body or brain that you need to move.
Look at all the benefits you get simply from walking. Best part? Do it anywhere.
And stay hydrated. Drink water, even when you’re not thirsty. Look at all the benefits of staying hydrated in the photo below.
When people tell me they get headaches, the first thing I ask is how much water they drink. Most say none.
Well, that’s why you have a headache. Most tell me they drink coffee, which DE-HYRDRATES. Your brain needs water.
Your doctor in a rush to get his or her next patient will be too quick to give you pills for headaches or migraines before even asking you this simple question.
If you are prone to headaches –you need to check how much water you should be drinking (use search in my blog to find that) daily and do that. Your headaches will probably magically disappear. You’re welcome.
The times you need to visit a Physician is when you’re doing everything right and you’re still experiencing some sort of pain.
But if you’re not doing the basics of self-care, then you need to make a LIFESTYLE change first to find out if that’s what’s causing your pain. We were created to be healthy and feel good, but we need to take care of ourselves. Here’s that photo magnified.
Speaking of sweat, if you can get to a SAUNA after you exercise, even better. If not, no worries. Can’t get to a sauna? Take a long hot shower or hot bubble bath with Epsom salt afterwards. They now make Epson salt with bubbles.
Try Dr. Teal’s. It contains Magnesium, which can only be absorbed through the skin. CVS sells it. It costs about six dollars. Smells nice too. Like lavender. It’s usually near the soap section. A lot of people lack Magnesium.
Remember, the second you start to feel anxious get up, DRINK WATER, STRETCH, BREATHE and MOVE. Drink water, even when you’re not thirsty. Go for a walk.
WALK. WALK BRISKLY and TAKE DEEP BREATHES (BREATHE IN…AND HOLD FOR 4 SEC. AND breathe out slowly) until the feeling passes. It will. You can do this anywhere, even in a tiny room. Stand up. STRETCH AND HOLD. Then, walk. Every cell in your brain and body benefits when you do this. Don’t focus on what you were worried about. Instead, repeat the words “You can do it…” while breathing. Yes, you CAN walk off anxiety.
Number TWO: Take a good look in your refrigerator and pantry. Toss out the garbage. You don’t need me to tell you what’s garbage. Sugar, soda, junk food, processed foods, white bread, alcohol, cookies, cake, donuts, potato chips.
NOW replace those things with healthy go-to items like alkaline water, almonds, walnuts, blueberries, strawberries, greek yogurt without sugar in lieu of ice-cream or cottage cheese, veggie sticks instead of regular chips, cook veggies in olive oil and garlic, green tea.
Veggie sticks are so yummy I regret blogging about them because like everything else I blog about –it’s suddenly SOLD OUT on store shelves the next day.
I’ve blogged about emotional eating in the past and which foods to reach for when you feel a certain emotion because having different emotions are part of being a human being. Don’t let anyone numb them with pills.
The healthiest thing you can do is try all the good stuff first, because the good stuff works.
The good stuff is what they mean when they say the proof is in the pudding.
Proven healthy lifestyles are proven time and time again from centenarians and those of us who are healthy.
If someone gets through their 40’s and 50’s feeling great with natural energy and no prescription medications they are doing something right.
Unfortunately, there are males and females in their 20’s and 30’s who still think how they look, even if it’s through plastic surgery, or extreme dieting, makes them healthy. Health magazines (which I no longer buy) fuel this misinformation by placing these cropped top people on their covers. That’s insecurity, folks.
The good news is what it means to really be healthy is rising above all that noise.
As I predicted decades ago, the world has shifted conscientiousness regarding health. Take a look at this circle. There’s no bikini in it. There are no six or twelve pack abs for men.
HEALTH comes from inside and it doesn’t need external approval.
There is no longer any denying how interconnected the following are:
Every generation goes through the same feelings as the one before them, so it’s time to start educating ourselves on how to LIVE HEALTHY and PREVENT ILLNESS while living in a crazy world. Even if we live in a healthy bubble and try to shield ourselves from all the craziness –there is no escaping it. Even family members, friends, partner, colleagues, boss, kids, parents, strangers driving near you on the road can infiltrate your peace. You can’t control that.
The healthiest advice anyone can give you is DON’T REACT. The calm one is the healthy one. Did someone less qualified get a position you earned, because they’re related to or know someone? Don’t react. Don’t despair. Didn’t close a deal when something less deserving did? Same thing. It may make you angry. You’ll want to grab a bag of chips or drown your sorrows in ice cream.
Keep your pantry or refrigerator stocked with healthy stuff you can grab instead. A bag of cherries, a large bowl of blueberries or those veggie sticks I told you about earlier. You can snack on a ginormous bowl of these thing and not be left feeling even worse afterwards, as you will with regular chips and junk food.
Number THREE: Turn off TV. Get out in nature instead or read a good book. I’ve been reading a book a day since I was a kid. I thought everyone did until my younger brother laughed and said I was crazy and people are lucky if they read one a year.
Keep that ONE book on your nightstand and reread it when you need inspiration. For non-readers I recommend you start with, “The 7 Laws of Spiritual Success” by Deepak Chopra. I used to give them out as gifts. Little gem of a book. Then, get “The Four Agreements.” These are 2 books you can re-read during stressful times.
My book, “Healthy Within” is one every celebrity who writes a Tell All Memoir should read. The reason is I never mention my ex’s name, or what actually happened. No details. Why? That part is not important. That part is no one’s business. What’s important is how to get through anything that at the time feels like a personal or professional tsunami.
That is the HEAL part in HEALthy. Other than that, it’s tabloid toxicity.
When you’re blaming someone else or pointing out all of your ex’s flaws, people reading it are actually cringing. No one wants someone in they’re in an intimate relationship with to write a kiss and tell, so to speak. There are two people in a relationship or marriage. Two.
Advice to Demi. Let.It.Go
I don’t know who advised her to write this in the first place. It feels like something that should have never been made public. When someone is in the public eye and they reveal they were someone entirely different than we believed them to be –it feels like WE were lied to and betrayed. So, I felt more let down from who I thought Demi Moore was than anything having to do with Ashton. Even when the other person betrays you it’s enough to know it was a betrayal –we don’t need details, thank you. I would have passed on this book. I’m an avid reader and have zero desire to buy it.
NUMBER FOUR: REST. NAP. SLEEP. Allow your brain and body to shut down and reset itself just like you do when your computer has lost it’s charge or starts acting up. Shut it down. Anyone who brags about only getting or needing little sleep isn’t healthy. Every cell in your brain and body is created to regenerate and health itself, but you need to sleep and shut it down in order for it to do what it does naturally. It’s called Beauty Sleep for a reason.
I’ve blogged about foods that help you sleep. If you’re a late-nigh snacker keep bananas, cottage cheese, blueberries and a bag of cherries in your pantry, along with decaf organic tea. Turn off all electronics 2 hours before a set time. Keep the room you sleep in a little chilly. Wear eye shades. Take that hot bath with lavender and you will crash naturally.
If you are on any type of anti-anxiety or depression medication it needs to be under the supervision of a physician, who should ONLY prescribe TEMPORARY low-dose if you are in crisis mode, say after the death of a loved one or other tragedy. It needs to be in combination with Cognitive Behavioral Therapy, fancy word for Talk Therapy, to taper you off prescribed medication.
It’s not dealing with what is causing your anxiety or depression. What’s causing it is change and stress from it. That change can come from work, finances, seasons, relationships, age, moving, parenthood –anything in life.
That’s why it’s natural and you need to LEARN healthy coping mechanisms for LIFE. Having a trusted confidante in life to go through ups and downs also helps keep your brain and body in top form.
Healthy relationships are a wonderful buffer against daily stressors in life. It’s having someone in your life to talk to, bounce ideas off of and be there during good times and bad. Healthy relationships proven to be a positive constant in a sea of change. Positive because healthy relationships release all the feel good chemicals and hormones in your body and brain. Love releases oxytocin. When you have LOVE and commitment everything is less stressful.
So what do you do when you don’t have a trusted hand to hold during it all?
Revert to the Four Tips solo, because HEALTHY attracts HEALTHY. Be your best you in mind, body and spirit. Work on healing any past hurts. Put them in the past. Forgive. Move on. YOU need to BE that which you want to attract. Think about that. You want a healthy, intelligent, kind, independent, fun, supportive, honest, loving, faithful, committed, loyal, trustworthy partner?
Post note: I love tea and have blogged about the benefits of tea and my favorites in the past. USA Today and Washington Post now says tea bags contain plastic and that it is toxic. I cut right to the bottom to find out which brands contain plastic bags because not all of them do. Here are brands to avoid.
Mostly, it’s those cute triangle bags. Apparently, it looks like they are made out of paper, but it’s plastic that holds them together. They are cute. Recently, a restaurant served me on that looked was so cute. I commented asking how it was held together Now we know.
Avoid brands in RED
“So which tea bags contain plastic?
Brands that use plastic sealants include Tetley, Twinings’ ‘heat-sealed’ and ‘string and tag’ ranges, Yorkshire Tea and some Aldi tea bags.
Co-Op and PG Tips have all switched to 100% compostable bags.
Abel & Cole and Teapigs using plant-based SoilOn and Clipper makes a plastic-free teabag made from bananas, while some Tetley and Twinings ranges are biodegradable.
But if you want to be absolutely sure your tea is plastic free, loose leaves are the best way to go.” [Source: USA Today, September 2019]
It’s not all tea and it’s not all brands, so get past their hype to the facts. Then, get back to:
Remember, when you have a bad day, week, month or year –don’t call it a bad life. Think of it as a bad season, like leaves falling off a branch in Fall. What do you need for leaves to grow back? Oxygen, water, nourishment, sunshine. Nourish yourself every day and your leaves will return one day at a time. You got this!
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.
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 AMERICANEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: @LuisFonsi. LIVE. Only on @GMA#Despacito
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.
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!
I read an article about “experts” wondering how much exercise you need to keep your brain sharp. The experts answer it is unknown.
Not true! I once again felt like a kid raising my hand again in school, only to be told, “Let someone else answer, Maria.” Finally, when no one else does, I get to answer.
45 minutes!
A new study published in the British Journal of Sports Medicine by Joseph Northey, University of Canberra in Australia is the first to identify the key role played by resistance training, such as weights or core strength activity, in boosting brain function.
And 45 minutes is how much you need to keep your brain sharp. I can’t say this is the first study because Super Body, Super Brain is all about how resistance training combined with aerobics is what fosters neurogenesis (new brain cell growth).
They say until now, research focused on aerobic exercises like swimming, cycling, fast walking or jogging, as being good for the brain.
They now believe, however, that resistance training benefits the brain in different ways, stimulating additional areas of growth.
Study confirms it’s 45 minutes of resistance training for people in fifties or over.
The 45 minute mark of any activity is when you feel most alert and decisive.
Other brain benefits include slowing down cognitive decline.
Joseph Northey, who led the research at the University of Canberra, says doctors should be proactively prescribing exercise as a form of preventative medicine.
“Even exercising on one or two days of the week seemed to be effective, but the most important thing we found was the intensity of the exercise,” he said.
“It should be moderate, but aiming to get some vigorous intensity in there as well.”
In the April 2017 meta-analysis, University of Canberra researchers analyzed results of 39 previous studies on exercise and cognitive function in adults age 50 and older.
Although the studies look at different types of exercise, they all came to similar conclusions when compared side-by-side:
Getting up and moving at a moderate intensity for at least 45 minutes at a time was linked to improved cognition (memory and overall brain function included) — and the more days a week that person squeezed in those 45-minute sessions, the greater cognitive benefits they reaped!
Researchers also found aerobic exercise helps with learning, reasoning, reading, thinking. Resistance training helps with organizing, planning and memory.
They recommend mixing aerobic exercise and resistance training for best results.
Your 45 minutes can include walking, cleaning, bike riding, gardening, swimming, golf, tennis, dancing, bowling, shopping or anything else that gets you moving.
People work out for their body, but having a sharp mind is even more attractive.
It looks like my friend’s books are ahead of their time.
Michael Gonzalez-Wallace, author of Super Body, Super Brain already stated resistance training causes neurogenesis (new brain cells grow) and backed it up with scientific research. Dr. Gregory Lombardo from Columbia University, who serves on the board of Super Body, Super Brain with me, recommends it to patients.
I highly recommend reading:
Super Body, Super Brain by Michael Gonzalez-Wallace
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
My prior blog was why to drink water before working out. I didn’t say which is best.
It reminds me of a few reasons I love Carlsbad, CA. The sunsets are STUNNING.
It’s a great place to be outdoors to walk, run, hike or swim if you’re athletic like me.
BEST thing about it is WATER. It has THE most healthful drinking water in the world.
I visit my brother each year, but got a place there three years ago. That’s when I got to explore.
And that’s when I learned Carlsbad Mineral Water is therapeutic alkaline water made by nature, not man.
I called my brother who has lived in Carlsbad for 25 yrs. He never heard of it.
He asks his then girlfriend (now wife) and she never heard of it either. I ask if they saw the spa or the large stainless steel tank that holds the water. Neither one of them knew anything about it. How could they miss the GIANT kiosk??!
Look at it. It’s a GIANT kiosk in the middle of the street. That’s me goofing around saying, “Oh…what could THIS possibly be??” Guess my powers of observation are honed by being a journalist.
The kiosk is right next to a statue of the Captain from Germany who founded Carlsbad. They missed that too. The water is like the water in Karlsbad, Germany, which Carlsbad was named after in the 1880’s.
AND the water is only 50 cents per gallon. I religiously take my 6 gallon jug and fill it at the outdoor vending machine.
Here’s some History on H20 and why it’s THE most healthful water in the world:
Dr. Ottow Warburg won the Nobel Peace Prize in 1931 for proving that cancer can’t survive in an alkaline, oxygen rich environment but thrives in an acidic, low oxygen environment.
Think about that. One foundation alone raised hundreds of millions of dollars, yet this proven fact discovered 81 years ago has not been studied. Let me repeat:
CANCER CAN’T SURVIVE IN AN ALKALINE, OXYGEN RICH ENVIRONMENT. CALL MR. GRANT!!!
No wonder people drove 125 miles or from all over the world for this water.
Therapeutic Carlsbad Alkaline Water ™ is amazing. Here are some benefits and I personally experienced them:
* Lubricate joints and make them stronger – improve athletic hydration
* Provide powerful anti-oxidants and fortifies the immune system
* Neutralize acidity, support pH balance, maintain strong bones
* Improve body, organ and cell hydration – easier to absorb
* Rejuvenate the skin, keep it more elastic and smooth
* Promote healthy weight loss and lifestyle
* Remove harmful toxins from the body
* Detoxification enzymes
Of course, they can’t say cures cancer, but if I had cancer I would drink it, bathe in it and swim in it.
You can also have the water delivered to your home anywhere in Southern California.
Carlsbad Alkaline Water ™ has been proclaimed “The Most Healthful Water” by the California State Senate, and their artesian well and location have been designated by the California legislature as both a California Historic Site and a California Historic Monument.
The city of Carlsbad has named the Carlsbad Artesian Well a Carlsbad Historic Site and the “North County Times” newspaper wrote a story about their water and called it “Eden In A Glass.”
Nowhere else in the United States can you find so unique 9,500 years naturally aged alkaline and therapeutic water with pH 8.76 that tastes so good and has such a positive effect on your health.
WHERE DOES IT COME FROM?
Turns out, the water comes from a 1,700 foot deep aquifer and is protected with 200 feet of non porous clay and 1,500 feet of granite rock. The water originates from the Cleveland National Forest about 40 miles east of Carlsbad completely protected from any pollution or any possible radiation fall-out. It takes about 9,500 years for the water to work its way through the substrata to their deep artesian wells just a block from the Pacific Ocean, where it is discharged at the deep bottom.
Along the way, it is naturally enhanced with pure minerals that turn the water into a highly alkaline, therapeutic, ultrahydrating and healthful. It is not filtered munincipal water. It flows naturally into their artesian wells from the deep aquifer. It is sodium free, not carbonated, not fluridated, not chlorinated, highly alkaline (not acidic) and exceeds FDA bottled-water quality standards.
The alkaline water has a unique pH 8.76 and TDS 50. Their source-artesian well and vending machines are licensed by the California Department of Public Health and monitored and tested weekly, as required by FDA, federal and state laws.
Many doctors and nutritionists use their alkaline water in their business and homes and highly recommend it.
History Since 1882
MORE HISTORY:
The year was 1882 when John Frazier, former sea captain, was digging a well for his farm which covered much of today’s downtown area of Carlsbad, California.Frazier struck at 415 feet an aquifer health resort, so the named the water Carlsbad Mineral Water. Today of mineral water. encouraged by his success, he sank another well at 510 feet.
Analysis showed the mineral water was very similar to the water from the world-famous Karlsbad, Bohemia, health resort, so they named the water Carlsbad Mineral Water. today Karlsbad is known as Karlovy Vary, Czech Republic.Frazier and many other people found the water to be very therapeutic and have experienced many positive health benefits.
Frazier and several other businessmen formed the Carlsbad Land and Mineral Water Company. They built beautiful homes (today on is known as Ocean House Restaurant), a hotel, and spa next to the minerals wells. They also renamed the town from Frazier Station to Carlsbad after the famous California Carlsbad Mineral Water.
In 1930, the California Carlsbad Mineral Water Hotel was built across the street from the well. The hotel was widely known for its Mineral Water Baths and was frequented by movie stars and other famous people from around the world. The Great Depression brought hard times to this hotel. The well needed repair but there was no money to do it.
The well was lost for a number of years.In 1993 Ludvik Grigoras, a Karlovy Vary (Karlsbad, Czech Republic) native started to completely restore the old well and re-drilled another of Frazier’s wells which is naturally carbonated.Ludvik encouraged a hometown friend, renowned sculptor Vaclav Lokvenc from Karlsbad, Czech Republic, to create a 13 ft. bronze statue of Capt. John Frazier which was shipped from Europe in 1994 and is now erected at the Alt Karlsbad Historic Site.
California Historic Site & Monument – City Historic Site Today, Carlsbad Famous Water is being bottled again, and an elegant spa has opened in the beautiful European-style building on the site of the original we located only a few miles from Legoland. The design and decorating were personally done by Ludvik and Veronica Grigoras to duplicate a unique ambiance of early Egypt, Rome and the Orient. All the artwork, paintings and furniture were hand painted by famous artist Robin Wallenfang.
My brother, his wife and their one-year-old have had it delivered to their home ever since I told them about it. They love it. My brother is always asking how I look so much younger than him, since he’s the baby in the family.
I don’t know. Maybe it’s the water. 🙂
OR a combination of Daily Healthy Habits.
In 2010, I was supposed to be THE FIRST to tell the world about my discovery on my HEALTHY WITHIN national show for NBC, but COMCAST took over, which put everything on the back burner, so the scoop went to ELLEN.
In 2011, a guest on ELLEN mentions Carlsbad water on her national talk show. Stay hydrated and healthy, everyone! 🙂
In 2015, the owners of the spa read my blog and found me on Facebook to tell me they love it and they asked if I would be a spokesperson for it. Of course. I already am. I really do love this water. This is before I learned so many “name brand” bottled waters are tap water. The bottom line is you can feel and see the difference when you switch.
I can’t wait for it to be sold on the East Coast. People really need it here. Enough already with approving beverages that make people sick, taxing it and then charging to fix it –all while pretending to care about people’s health.Stop. The world is on to the sick game.
FOR MORE INFORMATION ON CARLSBAD MINERAL WATER VISIT:
Since 2013, when I first posted this blog, I became a spokesperson for Carlsbad Alkaline Water. It then got picked up in Costco, Trader Joe’s and other major retailers.
The owners found me through this blog.
Carlsbad Alkaline Water is not sold on East Coast. My favorite brand on the east coast is Essentia and that is now the #1 selling brand.
In the UK, it’s Phenomenal Water. And guess who is getting into the Alkaline Water business now? Coca-Cola.
Sales continue to rise and I predict it will surpass that of soda, which I don’t drink at all. Soda is toxic. It’s like pouring sewage into your gas tank. Your body is made up of so much water. If you’re health conscience that’s the first place you need to purify.
I always drink alkaline water and recently had a physical and was told I have the physiology of an elite 25-year-old athlete. So, I must be doing something right.
Article on sales growth below. Be sure to follow my blog on more tips on preventing illness and staying healthy in mind, body and spirit.
People that say Alkaline is B.S. Other brands are the B.S. It is in that every other bottle that suddenly has “alkaline” in it is someone trying to say their water is something it is not. There is only ONE REAL DEAL.
That’s Carlsbad Alkaline Water.
It’s .25 cents a gallon at the well. There are FAKES that always jump into something when it’s making money/ Those are the brands, products and even the type of people you want to avoid in life.
Let it slide because there’s a saying about life being like a game of chess. God loves checkmate.
Maria Dorfner is an award-winning broadcast journalist specializing in health. NewsMD Communications is a division of Healthy Within Network (HWN), which she recently founded. She began her career as an intern at NBC. Since then, her stories have appeared on NBC, CBS, ABC, CNN, CNBC, FOX, DISCOVERY HEALTH CHANNEL and more. Her lifelong passion is health and well-being. She also loves creating/producing shows. She is a voracious reader and learner. When she was 5-years-old, her entire face was burned to a crisp. The doctor in Brooklyn, NY said it would end up severely scarred. She wondered why the doctor was making her mother cry. Maria believed she’d be fine. Later when she healed, the doctor called it “a miracle.” Right then, Maria learned the power of thought. First 4 letters in HEALTH. It starts in your mind. Your brain. And your brain is made up of over 80% water. Your body follows that brain and your body is made up of 70% water. That’s a lot of liquid. Think about that.
Back to first person. My theory is the quality of your health and your bodies ability to heal are linked to the quality and quantity of water inside you. I’ve scuba dived in murky waters and clear waters. One is toxic and destroys everything inside it; the other nourishes all. Soda, coffee & energy drinks all fall into the toxic zone creating murky waters in you. You can’t do “a cleanse” and expect to alleviate years of toxicity buildup in your body. Health is like anything else. It starts with commitment.
A lifelong commitment to stay healthy in mind, body and spirit.
Napolean Hill‘s list to make you rich in his classic book, “Think and Grow Rich” also relates to health, your true wealth.
Virgil first said, “Health is Wealth,” so it’s been known since the beginning of time.
1. Positive Mental Attitude – Healthy change starts in your mind. Visualize your success. Close your mind when you awake and think, “THIS is the FIRST day of my life.”
Release everything in the past. It’s gone. Do not think of tomorrow. That’s what causes anxiety –the unknown.
We have a lot of unknown now, but we’ve always had it.
Look at this way. Even if you knew what would happen tomorrow –things you can’t control like weather, other people’s behavior, like a drunk driver on the road or any other number of events, such as an unforeseen accident, death or divorce can change that in a nanosecond. You can’t predict tomorrow.
We can say based on X then Z is more likely to happen, but that doesn’t take into account every potential unexpected event that may occur between X and Z.
As a producer, I need to plan things and anticipate every single what if scenario in order for things to happen successfully. Even when we exhaust all possibilities there still can be something out of the ordinary.
The bottom line is you can’t control tomorrow. No one can. Repeat.
What you can do is your best at what you can control.
You do that by being in the present moment. It is all you can control. That thought alone will calm you.
What you do in THIS moment matters. If you’re reading this health blog, that’s a good thing. Positive in. Positive out. You’re reading healthy material if you’re here.
Live this day with mindfulness and intention.
What you consume matters. What you read, watch on TV, eat, do –it is what you control. Make sure it’s a healthy circle.
See the Circle of Self-Care and be mindful to include these things in your day.
Working in an office has drained the life out of some people because the commute leaves them with no time to take care of their own health.
If they lived close to the office, they end up spending too much time in it.
The WORK sliver in this pie is about the size of Writing.
2. Sound Physical Health. Your actions follow your beliefs. For too long, media sends images of what physical health looks like –someone flexing their muscles or someone in a bikini.
That’s not what sound physical health means. It’s not narcissism. It’s not six-pack abs. Marilyn Monroe didn’t have abs, nor did any other classic beauties.
Plus, most of those people are starving themselves or spending inordinate amounts of time working out. They end up revealing the excessive behavior later when they can no longer sustain it.
There is a reason it says “Sound Physical Health.”
It means not obsessing. It means allowing yourself to wear non body conscious clothing. It means relaxing.
Do something you can sustain long-term. Walking is what I always recommend people do daily.
Remove labels as in “I’m diabetic” or “I’m X, Y or Z”. You are not your illness. Do not give power to any illness.
When you wake up say, “I am healthy and fit.” Believe.
Your body will follows what it believes and values.
Begin to value your health. Soon, your illness won’t want to be around you.
3. Harmony in Human Relationships. Keep your circle small with people healthy in mind, body and spirit.
Positive people and realistic ones have self-discipline.
Everyone is on their own journey and you can lead by example. The hardest challenge is being around people who haven’t done the work to achieve harmony in themselves. They lash out at others.
What if you’re in a situation where you can’t get away from negative, angry people?
Best thing you can do is not react to it. Remain calm. Unhealthy people try to drag you into their drama. Do not get drawn into it.
Remember, anger releases cortisol and it is addictive, meaning unhealthy people need to find something to pick on to release cortisol (yelling, screaming, criticizing, eating junk food, not exercising, not getting enough sleep, watching too much TV, not helping anyone). Some create drama to get their cortisol fix.
You can’t change them. They need to want to change themselves. Don’t engage. They are not healthy in mind.
Protect yourself the best you can, but do not react to them. Spend little to no time with them, while taking care of yourself.
Healthy people release endorphins and look for things to release that (eating well, sleeping well, exercise, helping others, learning, reading, laughing, love)
Before you can be around healthy people you need to be one yourself. Healthy habits take 3 months to form.
Start now.
4. Freedom From Fear. This will require you being mindful of what you watch or read. I notice some people keep the TV on 24/7.
I don’t even keep a TV in my home. I read.
I’m intentional about any videos I watch.
Freedom from fear also means don’t be afraid your goals will take too long or that it’s hopeless. It’s not. One day at a time.
You should always have room for pizza or taco day or whatever. Even athletes have one day to rest and recover or one cheat day. It actually helps keep their metabolism in high gear. You don’t ever want your body thinking you’re not eating enough and in danger mode, as it will slow your metabolism to a crawl.
So don’t fear not being perfect. A wise person once said, “Perfect is the evil of good.”
5. The Hope of Future Achievement. Expect success in your health goals. And don’t compare yourself to anyone.
6. The Capacity For Applied Faith. It’s not enough to believe or have faith, you must DO. Like Yoda.
7. Willingness To Share One’s Blessings. Giving makes you feel good. That’s healthy.
8. To Be Engaged In A Labor of Love. When you love something (or someone) you overcome obstacles.
9. An Open Mind On All Subjects Towards All People. Mix up your routine so you don’t get bored.
10. Complete Self Discipline. This is crucial. Know your weaknesses & plan ahead. Lots of cake at a party? Pick fresh fruit.
11. Wisdom With Which To Understand People. The WHY behind eating behavior drives consumption, not food. Ask why.
12. Financial Security. Create a steady monthly budget for nutritious foods, water, vitamins. Walk if you can’t afford a gym membership. A lot of people go to a gym and only walk on a treadmill, so don’t make not having a gym membership an excuse not to move around.
Here are some more inspirations from Napoleon Hill:
Most importantly, don’t forget the value of love. Feeling loved builds your immune system more than anything else. It floods your body with healthy oxytocin, which alleviates pain. The opposite is cortisol, which gets released under stress. Listening to music and exercise also release oxytocin or petting Fido.
About Napolean Hill:
Maria Dorfner is an award-winning broadcast journalist specializing in health. She is the CEO of NewsMD Communications and founder of Healthy Within Network (HWN). She currently produces and hosts BOLDHealth on BOLDTV out of a studio in New York City, but resides in Easton, PA.
She has family on the east and west coast. She began her career as an intern at NBC. Six years later, she helped launch CNBC and worked as a researcher and producer for The McLaughlin Show, a politically-oriented talk show. Three years later, she developed and senior produced health programming for CNBC, including Healthy Living, Healthcare Consumers, Lifestyles and Longevity. She co-anchored them with Jay Michaels. She founded NewsMD when she was based in North Carolina, and produced 21st Century Medicine for Discovery and more.
Everyone gets anxiety. It’s when you worry about something in the future, which let’s face it, can be tomorrow. A meeting, an interview, an exam, a commute, the weather…so much to worry about, right? Wrong.
These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.
When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.
Maria Dorfner is an award-winning broadcast journalist specializing in health. She is the CEO of NewsMD Communications and founder of Healthy Within Network (HWN). She currently produces and hosts BOLDHealth on BOLDTV out of a studio in New York City, but resides in Easton, PA.
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