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Monday, December 4, 2006
10 Ways to stay in top shape when you’re flying
The Atlanta Journal-Constitution
Whether you are traveling for business or pleasure, it’s easy to justify a greasy meal and a missed gym session. The American Council on Exercise (ACE) has compiled a list of tips to help you preserve your fitness regimen and health plan while you are jetting around to new cities.
Drink before you get thirsty. When you fly, you become dehydratd much faster than when you’re on the ground. Aim to drink 48 ounces of water every 30 minutes during a flight. This will also protect you from germs and viruses in your cabin.
Call ahead for healthier menu options. Sure, you can wait and order what they offer once you’re in the air, but you can also call ahead and specify low-or no-sodium and low fat meals when you make your flight reservation. Don’t feel bad - just like some people have allergies or medical conditions, yours is preventive.
Cut back on stress. Plan your trip well. Make lists and start a folder that contains every thing you need for your trip so that everything is in one place. Call your hotel ahead of time and inquire aoutthe fitness center and its hours. If there isn’t one in your hotel, ask the concierge where the nearest one is. If you can maintain your fitness routine while you’re away, you can reduce the effects of jet lag.
Pick up speed. When you’re walking through the airport terminal, pick up the pace to increase circulation and heart rate. Avoid escalators, elevators and moving belts if you’re not in a hurry to help burn a few calories.
Lift right. When you’re lifting your luggage, remember to lift with your legs and bend with your knees, not your back. Make sure that your body is balanced above your feet in order to avoid injury.
Balance your bags. Try your best to distribute the weight of your bags evenly on both sides of your body, avoiding unequal stress on your body.
Put your bags first. If you can, push your luggage in front of you rather than behind you because this places torque on your spine.
Don’t lean too far. When you’re placing carry-on items into the overhead compartment, avoid arching your back too much and don’t stand far away (as this will cause you to lean too far).. Get close enough to lift with your knees, keeping your body in a verical line.
Add lumbar support. Airplane seats offer little to no lumbar support, which can lead to a sore back. Make a small investment in a little lumbar and, if nothing else, roll a towel or sweater into a cylindrical shape and place it at the small of your back.
Give yourself wiggle room. Throughout your flight, make a point of moving around and maintaining circulation to help reduce muscle cramps. Long flights often mean tightness in the lower back, hip flexors and knees.
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What Can You Learn from NBC’s Biggest Loser?
The Atlanta Journal-Constitution
You may not be much of a reality T.V. watcher (I’m not), but there is one show you should pay attention to if you’re trying to lose weight. The show is the Biggest Loser which is on NBC on Wednesday’s.
There are only two more shows left and I reccomend that you take the time to watch them. Unlike the other reality shows, this one is positive for all participants and many of them continue a productive life.
The most prevalent commonality of the contestants is how they lost the weight. They did not use pills and powders. They did not suck it out or misdirect their digestive system (e.g. gastric bypass). There was not one special exercise gadget that promised weight loss. There wasn’t any sort of special exercise class or dietary program.
What they did was simple. It was a combination of the basics of physical conditioning which include resistant training, cardiovascular exercise, and proper eating habits. They also entrusted in two fitness experts that know what they are doing and truly care about the outcomes. Two experts who provided them motivation and education, even when it was something the contestants didn’t want to hear.
The second and foremost important thing they had in common is that they didn’t just lose weight. They got their “life back,” as many of them stated. They had vigor and energy. They worked hard. They got there confidence back, or in some cases discovered a confidence they never knew they could have. They got stronger. They got healthier. Their relationships and sex life improved. They could play with their kids again
Do you get the point? Weight loss itself is not enough. I am stressing this to you because you may only be focused on weight loss, now or this upcoming New Year (if that is your resolution). However, what you need to focus on is what you can gain. You can take a pill to suppress appetite, therefore, losing weight. However, you are not going to feel any less stressed, get stronger, or decrease cardiovascular disease, just by losing weight. Even your healthcare professional may tell you to “just lose some weight.” However, it takes more than that if you want to change your life.
I am warning you that the pseudo-experts of weight loss and fitness will be in abundance at the beginning of the year. Don’t trust them! Don’t seek quick fixes to lose weight, but change your life. You have seen in real people, who were extremely obese and on national television make such positive life changes. There were no drugs, one-dimensional exercise programs, or diets involved.
You have to believe. You have a simple choice to make. You can either continually be fooled by the weight loss and fitness hustlers, or you can really make a change by doing what really works for long term health and vitality. You also have to accept that it is not going to be cheap and easy. Cheap and easy things don’t last. You will have to invest time Mainly timme) and money, plus understand that you have to sweat a little.
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