As a personal trainer, I talk to many people who want to be healthy and fit, but can’t seem to find the time in their busy lives. It may sound simple, but health and fitness is a choice. The fact is that we somehow find the time to do the important things in our lives regardless of how busy we are.

I can usually tell when the person I am training has made the choice to be healthy and fit and when they have not. The people who have made the choice do not look back; do not make excuses; and most importantly believe change is possible. 

Action step for today …

Make the choice today to be healthy and fit. Stop making excuses. And remember, the key is consistency and NOT perfection.

God bless you and have a great day!

Edwin

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With the recent salmonella outbreak associated with peanut butter products, I felt a need to talk about the importance of a strong immune system. According to the Mayo Clinic, “preventive methods are especially important when preparing food or providing care for infants, older adults and people with compromised immune systems.”

You probably already know that there are many factors that compromise your immune system, including poor eating habits, such as eating too much sugar, and experiencing too much stress in your life, but did you know that sleep deprivation can also weaken your immune system? Research indicates that sleep deprivation affects the body’s ability to fight infections.

I know about this first hand. Although I rarely get sick, I experienced the effects of not getting enough sleep over the last couple of weeks. Due to a new business venture I started a couple of weeks ago; I fell into the trap of pushing myself too hard and unfortunately didn’t follow my own advice. And as a result, I was sick over the weekend.

Believe me! My sleeping patterns are going change this coming week.

Action step for today …

Get enough sleep! Make getting enough sleep a priority — not the first thing that goes when you get busy. Your immune system will be stronger and when your immune system is strong it will fight against disease and be better prepared to fight off infections such as Salmonella.

Other factors to consider in the prevention of Salmonella … According to the Mayo Clinic you should follow a few simple suggestions to avoid salmonella. And of course, avoiding peanut butter products until things get sorted out is also advisable:

·      Keep eggs adequately refrigerated (lower than 41 F), and discard cracked or dirty eggs. Avoid keeping eggs unrefrigerated for more than two hours.

·      Cook eggs for 15 seconds or more at 145 F. Eat eggs promptly after cooking.

·      Avoid eating raw eggs, as in cookie dough, homemade ice cream or eggnog. If you must consume raw eggs, ensure that they have been pasteurized. Check the egg carton or package for labeling. 

·      Separate uncooked meats from produce and cooked foods to prevent transfer of any bacteria.

·      Wash your hands after handling uncooked foods. Also be sure to thoroughly wash cutting boards and utensils.

·      Wash your hands after contact with animals, including reptiles, rodents and other pets.

·      Wash your hands after handling human and animal feces, including those of household pets.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Be Organic God’s Way!

Edwin

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Do you struggle with perfectionism, especially when it comes to your diet and exercise routine?

Do you feel guilty when you enjoy your favorite dessert or skip a day or two of exercise?

Do you often start a new healthy eating plan and exercise program but get discouraged and quit when you slip up?

Perfectionism can be deadly when it comes to living a healthy lifestyle. In other words, if you feel like you have to be perfect and never enjoy a little dessert or one or two days off from your exercise routine, then you will have a difficult time sticking to a healthy lifestyle. A healthy lifestyle should be enjoyed and not dreaded.

For years I confused excellence with perfectionism, which caused me a great deal of stress. I believe that perfectionism is bondage. Believe me, I know because I was in bondage to it for many years of my life. I am wired to be a perfectionist – but thank God I am changing daily.

So if you happen to slip up on your healthy eating plan every now and then, just enjoy that piece of your favorite dessert and don’t feel guilty. Go ahead and eat it and then get right back on track. The key here is “getting right back on track.” The problem is not that one piece of dessert; it’s when that one piece of dessert turns into an entire weekend of unhealthy eating.

Action step for today …

Its decision time again!

Make a quality decision right now that you are going to live a healthy lifestyle no matter how many times you may slip up. Decide ahead of time that you will not feel guilty when you don’t follow your new healthy lifestyle perfectly. Remember living a healthy lifestyle is not a race. Take small steps everyday toward your health and fitness goals and you will be amazed at how much progress you will make in a short period of time. And eventually your cravings for unhealthy foods will diminish and be replaced with cravings for healthy foods that God intended for you to enjoy.

Enjoy the journey and never give up!

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you. The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments.

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!
Edwin

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Do you believe you can achieve your health and fitness goals?

One of the most important and beneficial concepts that you can adopt is “believing in yourself and who you are.”  When you have the inner confidence that tells you that what you’re doing is the right thing you can reach any goals that you set for yourself. This is especially true when you decide to base your life on the Bible.

Believing that you can be healthy, strong, and feel great is an important step. I am convinced that many people don’t reach their health and fitness goals because they simply don’t believe they can, especially if they have tried and failed several times.

Action step for today …

The first thing you have to do is to make a quality decision. In other words, you must first decide to believe that you can be healthy and fit. Once you make that decision, begin your journey and don’t look back.

Avoid frustration and discouragement by reminding yourself daily that it’s not a race. Regaining your health or improving your level of fitness will not happen over night, but you will be excited and encouraged as you begin to notice subtle changes in your body, your energy level, and your over all feeling of well being. Taking this step by step approach rather than the quick fix approach is not only healthier, but it’s a long-term solution that will change your life forever.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you often feel sluggish throughout the day and don’t know why? It’s possible that your breathing habits are the problem.

Many people tend to practice shallow breathing (chest breathing). Instead we should be practicing deep diaphragmatic breathing. Deep breathing will reenergize your body and better yet it cleanses your lymph system, which can reduce the risk of cancer.

Taking ten minutes each day to practice deep cleansing and energizing breathing is something that we should all be doing. You will experience incredible health benefits when you do.

Deep Breathe and Cleanse your Lymphatic System …

There are many benefits that arise from making deep breathing a part of your daily routine, most of which are due to the fact that deep cleansing breaths give your lymph system a helping hand in clearing out the toxins from your body.

Invest in yourself and take five to ten minutes each day to practice deep breathing. If you do, you will definitely reap the benefits. This is one of the best, most effective exercises you can do for free.

Action step for today …

Start your deep breathing routine today. Below is one method you can use to get started. In the beginning you might not be able to hold your breath for a count of 28, so start slow and work your way up.

Inhale for a count of 7, then hold your breath for a count of 28, and then exhale for a count of 14. Repeat this 10 times and do it 3 times per day. Warning – don’t do this while you are driving as you may become light-headed.

If you are able to do this three times a day (morning, afternoon, and evening) you will notice a huge difference in your energy level and clarity of mind.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Stress and tension are part of most people’s lives and can threaten your health in many ways. Stress can come from problems at work, family issues, financial difficulties, and poor health. The way you manage stress has a lot to do with your mental, emotional, and physical health. The following are some ways that you can manage the stress in your life:

Ø Understand where your stress is coming from and work toward eliminating it or at least reducing it

Ø Take a close look at your life and see where you can make changes whether it’s at work, at home, or your health

Ø Find ways to relax such as a massage, deep breathing, or meditating on your favorite Bible scriptures

Ø Incorporate physical activity into your lifestyle.

Ø Practice time management.  Put your tasks into a priority list.  When you make your list take into account yourself, your family, and your job.  Using a check list will give you satisfaction when you complete a task.

Ø Eat a healthy and balanced diet.  Avoid sugar, fats, tobacco, caffeine, and alcohol as all of these items will put a strain on the way your body copes with stress.

Ø Make sure that you get enough sleep and rest.

Ø Talk with someone if there are things that are bothering you.  This can include friends, family, professional Christ centered counseling and support groups.

Ø Get out there and volunteer!  Helping others can give you a sense of purpose.

Ø Take some personal time.  This can include reading a book, watching a movie, listening to music, or any other personal time that you enjoy.

Ø Practice anger management.  If you feel that you have problems dealing with anger find a support group that you can join. Many local churches offer programs which are even better because they are Christ centered.

Ø Take a vacation, no matter how short a time you can afford to get away

Ø Don’t take on too many tasks at one time.  Learn to pace yourself.

Ø Don’t try to be perfect in everything that you do

Ø Try not to be too critical of others

Ø Laugh whenever you can, even at yourself now and then.

Action steps for today…

When your body is under stress it will adversely affect your health and can make everyday living difficult to enjoy.

Begin today to practice some of the stress reducers above and work towards reducing the stress in your life.

Notice when stress and tension is beginning to accumulate in your body. For example, consider it a warning sign when your face, neck, and jaw begin to tense. When you notice this happening, stop immediately and practice deep breathing and try to relax your entire body. If you catch it in time, you can avoid some of the negative effects, such as headaches.

And if you can, walk away from stressful situations and begin to immediately think about something that relaxes you. 

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you have a hard time doing nothing? Do you run from one task to another with little or no time for yourself?

Setting aside some free time to do nothing on a regular basis is very healthy for your mind, body, and emotional life, especially if you find that you are on the go from morning until night feverishly trying to get more done.

Often times, we are encouraged by our fast-paced; high-information society to believe that staying busy is a normal and natural state of existence. As a matter of fact, we often feel a sense of guilt if we aren’t “getting something done.”  

For years I fell into this trap. Whenever I had the opportunity for some downtime, I would deliberately find something to keep me busy. At times I still have difficulty “doing nothing” when I know I have things I need to do.

Action step for today …

Schedule blocks of times to do nothing. This method really helps me. Since I am goal oriented and “wired” to be a “planner”, it gives me a sense of accomplishment to actually schedule a block of time to do nothing. When I keep the appointment, I have met my goal. This may sound a little silly, but it works – at least for me.

Remember, doing nothing doesn’t mean you just sit in a chair and stare off into space, it simply means setting aside some time to do relaxing things you enjoy doing, because you want to do them and not because you feel like you have to do them. For example, during college football season I usually set aside each Saturday to do nothing except watch football with my family.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Do you take time for yourself?

Make sure that you have plenty of personal time so that you can regroup and find focus.  If you never take the time to stop and do something that you enjoy, you’re going to lose sight of the things that are important in both your personal and your professional life.  Make a list of the things that you enjoy doing and try to do at least one or two of them every week. 

Find activities that are going to help you relax and take time to breathe.  Unplugging doesn’t always have to take hours out of your day. Simply taking the time for a walk after lunch or stopping to play with your dog is a great way to unplug for a few minutes.  It will help you relax and will clear your mind for a short time so that you can think clearly. 

Another method of relaxation that you might want to consider is visualization.  Visualization is a great technique for relaxing while at the same time reaffirming your goals and dreams.

No matter what you decide to do in your personal time make sure that you understand the importance of making time to relax and enjoy the things that you like doing.

Action steps for today …

Jot down on your calendar a time slot each day for at least a 5 to 10 minute personal break away from your normal daily activities. Try to include a break every 2 hours. It will help clear your mind and you will ultimately be more production.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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Perhaps you’re someone whose mind is always busy.  Do you think about the events of your day as you wind down for the evening?  Do you worry about your family, your job or business, your finances, and what tomorrow will bring? 

Sometimes it’s difficult to empty your mind of all these details long enough to get the mental rest that you need and deserve every day.  

There are several ways that you can reduce the worry about situations and events in your life.  The key is finding a process that works for you.  The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to rest and sleep.

Learning how to rest and relax even during busy stressful times in your life is a major key to a happier healthier life. Years ago I was the type of person that would think and mediate on the events of yesterday, especially the things that didn’t go right. This made my life very stressful. And what made my life even more stressful was the fact that I would also start thinking about what I needed to do tomorrow. This way of thinking made it very difficult to enjoy the moment.

I eventually learned to re-focus my thinking. I now learn from the past, I plan for the future, and live in the moment. This new way of thinking has had a positive impact on just about every aspect of my life.

If you have difficulty letting go of yesterday’s events, one technique you can try is to allow yourself a few minutes each day to think about what went right and what went wrong in your life yesterday and then learn from it and move on.

Another great technique for dealing with a stressful schedule is to write down the top 5 things you must get done tomorrow. The key is to get those top 5 things done before moving on to other tasks. We all have a tendency to procrastinate the things we don’t like doing, but by doing the most important things first, it greatly reduces our stress levels. Try it – it works!

Another important ingredient to the planning process is to put your list away until tomorrow. In other words, once you have your “to do” list set for tomorrow, put it away and don’t think about it until tomorrow comes. If, during the night, you find yourself thinking about any of the items on your list, firmly remind yourself that tomorrow has not yet come and you are not responsible for those tasks until tomorrow.

Action step for Today …

Grab a pen and paper and write down 5 things you must get done tomorrow. Then put the list aside and don’t think about it until tomorrow.

When tomorrow comes, grab your list and start to work. Avoid procrastination and work your way down the list until it’s completed. If for some reason, you are not able to finish your list, don’t worry, just put the unfinished tasks on your list for tomorrow and forget about them.  Also, do your best to avoid interruptions as they will cause delays in getting your list completed.

Remember … getting the important things done on time in your life will reduce your stress and will allow you to have a more restful evening.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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God designed us to sleep. We need it to recuperate and get ready for the next day.

Many of us experience the occasional night of not sleeping without any severe consequences.  It’s when the occasional night here and there becomes a pattern of several nights in a row that you know you have a sleeping problem.  Repeated loss of sleep affects all areas of your life: The physical, the mental, and the emotional. 

Sleep loss can affect your overall daily performance and can have a profound affect on your health.   It can even cause you to gain weight and age prematurely. If your sleeplessness continues for a long period of time it can cause problems to your health, your relationships, and your professional life.  It can become an endless cycle of worry and anxieties as you continue to lose sleep every night.

Insomnia and sleeplessness can be put into three main categories:

Ø “Initial” insomnia: where you have difficulty in falling asleep, generally taking 30 minutes or longer to fall into a sleep state.

Ø “Middle” insomnia: where after falling asleep you have problems maintaining a sleep state, often remaining awake until the early morning hours.

Ø “Late” or “Terminal” insomnia: where you awake early in the morning after less than 6 hours of sleep.

Recent studies show that approximately 25 million Americans suffer from chronic insomnia. Some reasons for insomnia include:

Ø Restless Leg Syndrome

Ø Circadian Rhythm Disorders

Ø Depression

Ø Alcohol and other drug abuse

Ø Life changes and/or accumulation of life stressors

Ø Anxiety

Ø Sleep Apnea

Although I have not conducted a formal study on sleep disorders, it’s my belief that many people suffer from sleep problems due to anxiety from information overload. We have so much information to process on a daily basis that it becomes difficult to calm our minds, so we can get to sleep.

The following are a few “Do’s and Don’ts” on how you can start improving your sleeping pattern:

Ø Trust God. Before you go to bed at night, give all your cares of the day to Him and trust him to take care of everything. I know this is not always an easy thing to do. I have been a Christian for most of my life and I still have difficulty with this at times. But when I do fully trust God with my problems, I sleep like a baby.

Ø When you go to bed, try to deepen and lengthen your breathing patterns.  Try to inhale for five seconds and then exhale for five seconds. You’ll be taking six breathes per minute. This takes some practice but can work quite well to help put you to sleep.

Ø Take a deep breath and hold it.  As you are holding your breath, tense up the muscles all over your entire body and hold both for 30 seconds.  Exhale your breath and then completely relax. Take several relaxed breathes and repeat three more times.

Ø Take a hot shower or bath before bed.

Ø Get out of bed if you have not fallen asleep within about 15 minutes.  Your brain is very easily programmed and can quickly associate your bed with “not sleeping”, a pattern that can be hard to break. 

Ø Once you’re out of bed, do not watch TV, get on the computer, listen to stimulating music, or turn on a lot of lights.  You don’t want to do anything that is going to stimulate your brain into thinking that it’s time to “get up.”

Ø If you get out of bed, make sure that you just sit quietly.  Meditate on clearing your mind.  This is a good opportunity to pray and meditate on how God has blessed you. Studies show that deep meditation can be as helpful to your mind and body as sleep.

Ø Make sure that you sleep in a dark bedroom!

Ø Exercise regularly.  Exercise can do a great job of regulating your sleep cycle. The only catch here is do not exercise within two hours of bedtime, since exercising right before you go to bed can activate your mind and body.

Ø Drink a cup of Chamomile tea an hour before bedtime and take Valerian root with it.

Ø Stay away from alcohol as a way to get to sleep.  You don’t want to fall into the habit of relying on a drink before bed to help you sleep.

Ø Maintain a positive attitude, belief, and behavior. Focus on the good things in your life.

Ø And my favorite is praying in bed. It builds my spirit and gives me a sense of well-being and peace and helps me to fall asleep.

I welcome your comments, suggestions, and questions so go ahead and leave your comments –I’d love to hear from you. Also, if you’d like for me to cover a topic in more detail or cover a topic that I have not talked about yet, just let me know.

It’s important for you to know that this blog was created for you.  The goal is to build a community of people helping people. So if you would like to share your knowledge on a health and fitness related topic, just leave your comments. 

Although the information in this blog will benefit people of all ages, this blog is dedicated to over 40 fitness, so I’d especially love to hear from those who are over 40.

Be Organic God’s Way!

Edwin

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