The Balancing Act

It’s a delicate balance.

It starts from the minute we’re born.

Life requires one balancing act after another!

Babies must learn to sit, pull up, crawl and walk. Balance.

Children learn to ride a bike, play a sport, play active games on the playground. Balance.

Things adults take for granted, the basic functional movements: reaching into the cupboard, bending down to tie a toddler’s shoe, getting in and out of the car, climbing the stairs, putting your pants on. It all requires balance.

Balance skills are not only an integral component of healthy aging, they are absolutely essential to maintain the quality and safety of our lives. The CDC cites accidental falls as the leading cause of death and injury among older adults. A full 30% of adults over age 65 in the United States experience a fall every year. This is unacceptable and can be reversed through excellent nutrition and exercise. Age should never become the sole excuse for restricting movement!

So how is YOUR balance? Here’s a quick test to find out.

Stand up, close your eyes, place one foot in front of the other, heel to toe and imagine (just imagine…don’t do it.) you’re going to walk forward on a straight line. (The basic inebriation test.) Remember, don’t actually move, just hold still, close your eyes and maintain your balance for 30 seconds.

How’d you do?

If you were able to maintain for those 30 seconds, your balance is pretty good! If you were wobbly the second you closed your eyes, or even before, then your balance is poor.

No worries. Balance is something that can be improved, and we SHOULD work to improve it.

Once again, you don’t have to be a member of a gym to workout. There are many easy and enjoyable exercises that can help maintain balance and stability and can be done while you brush your teeth in the morning.

One of the most basic balancing exercises is to practice balancing on one foot. Lift one leg slightly, hold for several seconds, and then change legs. Feel free to hold the back of a chair if you need some help starting out. As this becomes easier, then challenge yourself by lifting your leg higher, extending it out the the side or by reaching up and down with your arms while balancing. Then challenge yourself even further by closing your eyes and repeating these movements. You WILL notice a difference if you simply invest 5 minutes a day in balance challenges.

After you’ve mastered some of the basic balance exercises, you can proceed with some more serious balance training tools/toys. If you’re a gym member, most of these will be provided in your gym. If you’re not a gym member, these balance-training tools are just a click away on your computer, or at your favorite local discount or sporting goods store. Some of these items are pricier than others, and as I’ve said before, equipment isn’t essential-it just takes you to the next level.

Stability ball ($10-$30)

Simply by sitting, lying or leaning on this ball to perform your exercises helps improve balance. One of my favorite tips for my office worker clients is to swap their chair for a ball. Builds that core strength and sharpens balance skills.

Versa Discs ($20-$30)

These little inflatable discs pack quite a punch to your exercise routine. You can sit, kneel or stand on these inflatable discs to increase the intensity of whatever exercise you are doing. Try placing one under each foot while doing bicep curls, or under both hands while doing pushups.

BOSU ball ($100)

BOSU balls are versatile. You can use this to perform a wide variety of exercises that help improve your core strength and balance. The BOSU ball usually comes packaged with exercise helps and sometimes even a video to help. One of my favorite exercises utilizing the BOSU is to hold a moderately heavy set of dumbbells and then perform a squat to an overhead press!

Start NOW. Improvements come quickly.

Balance training is good for people of every age, so get the family involved. Everyone from your preschooler to grandparents can benefit and, because it is so fun, they may not even recognize they are exercising!

Google “balance exercises” to learn more exercises to do to keep your routine fresh. Take a Yoga Class.

While your friends are aging and becoming restricted to life in a chair that has to lift them to their feet, you’ll be thankful that you can leap out of bed, dress yourself with ease, tie your running shoes, and get out to compete in your seasonal triathlon through your 90’s. Keep taking the stairs and working to keep your body finely tuned by adding balance exercises to your daily active lifestyle.

Tags: Balance Training, Improving Balance, Lakeland Personal Trainer, Learning Balance, Strategic Boot Camp, Strategic Wellness, Whitney Cabrera RN
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Sharpen Your Baloney Detector!

You’ve got to be kidding!

I’m not much of a TV watcher. Besides nightly re-runs of “King of Queens” and an occasional ever-perplexing episode of “Lost”, I really have no idea what’s going on out there in TV land. Truthfully, I’m really not interested. I want to experience my own life, not get caught up in someone else’s drama.

Last week however, the TV really did catch my attention. I was making my bed between Boot Camps (you know, as neat as my hubby is, in our 25 years of marriage, I think he’s made it twice) and turned on the TV to try to catch up on the news.

While putting my favorite terry-covered body pillow on the bed, I heard the most blatant deception I have ever experienced in a commercial:

“There is nothing wrong with High Fructose Corn Syrup. It comes from corn and can actually be good for you.”

I nearly tripped on a slipper and passed out.

No wonder we are all confused in America! We’re getting
bombarded on every side with conflicting information.

How about these claims:

1. “Cheerios can help lower your cholesterol”

You’ve got to be kidding. Eating processed grains can actually make your cholesterol rise! Cheerios only has 1 gram of soluble fiber per serving. Ditch the box! Eat the oatmeal, not the highy processed cereal made from oats. Yes, oatmeal is GREAT for you…but the kind God would recognize.

2. “Milk does a body good”

You’ve got to be kidding. Check this link out for some very interesting ideas on milk consumption.

The Milk Letter

Our bodies are not equipped to digest conventional milk. Many of us are intolerant and have no idea that many of our health issues are tied in with pasteurized milk consumption. Did you know that a calf will die after 30 days of drinking pasteurized milk?

If you have to drink milk, organic is a must and raw is a much better choice. My suggestion is to try Lite Almond Milk that has no sugar added.

Commercials are responsible for one thing: Selling us their product. Deception that is duping the public into believing that they’re living a healthy lifestyle is rampant. Sharpen your Baloney detector! Be an informed consumer.

Now, about that High Fructose Corn Syrup.

“There is nothing wrong with High Fructose Corn Syrup. It comes from corn and can actually be good for you.”

You’ve got to be kidding!

The latest stats say that new cases of diabetes have increased by 90% in the last 10 years. That means that diabetes or pre-diabetes will now strike 1 in every 4 Americans!

Scientists have clearly linked, time and time again, the use of HFCS to the epidemics (yes, epidemics) of obesity, diabetes and metabolic syndrome in America.

But despite all of the hard scientific evidence, the industry persists in claiming these findings are untrue. They feel that HFCS is the same as sugar.

Am I the only one, or does this remind you a bit of the tobacco companies fervent denial of the link between lung cancer and smoking?

Here’s a great video for you to put in your arsenal:

High Fructose Corn Syrup Deception

So, how much High Fructose Corn Syrup is in YOUR diet?
Start reading the labels of the products you have in your home right now. You’ll be shocked to see that it can be found in every type of processed, pre-packaged food that you can think of.

Trying to lose body fat? Check out this research done by Dr. Elizabeth Parks from the UT Southwestern Medical Center.

“Our study shows for the first time the surprising speed with which humans make body fat from fructose. Once you start the process of fat synthesis from fructose, it’s hard to slow it down. The bottom line of this study is that fructose very quickly gets made into fat in your body.”

Trying to improve your overall health? It’s really quite simple. To lose weight and decrease the risk of developing cancer, diabetes, heart disease and many other life-altering illnesses, drink pure water, (distilled is best….but not from the plastic jug), stop drinking soda and processed fruit juices and eat whole foods.

And by all means, refine your baloney detector!

Now, go shut the TV off, will ya?

Enjoying the journey,

Whitney Cabrera BSN, RN

Tags: boot camp, Florida, Lakeland Boot Camp, Lakeland Personal Trainer, Strategic Boot Camp, Strategic Wellness, Whitney Cabrera
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Greens, Greens and More Greens Plus a Blow Your Mind Bosu Workout!

I hope all of you are following our meal plan template to the “T”!

That’s what it’s for…a sure fire way to do what you say you want to do:

“Lose at least 10 pounds.”

Just follow the plan…all you have to do is make sure the food is in your home and then eat them!

You know, you should NEVER have any waste of the veggies you buy every week. If you haven’t tried the “go to” menu quick veggie soup, give it a try! It’s a really easy way to use up those veggies. And, if you haven’t put this together yet, you could drink that soup ANY time you want during the day and not sabotage your weight loss efforts. It’s only veggies and broth. Free foods

The goal I have for you this week is to load your life with greens! I hope I’ve been getting this across to you all, but want to take a few minutes to focus on why.

Clearly science says the following through numerous studies:

Following the plan will help you:

“Achieve optimal weight, eliminate chronic health problems, dramatically
reduce disease risk, regain energy you may have lost years ago, and enjoy a
newfound positive attitude and outlook on life! ”

Now who doesn’t want all of that…and just by changing your eating habits to include more veggies!

At the end of our 8 weeks together, you will find the following daily regimen quite easy to incorporate, but you STILL have to plan for it. It won’t happen on it’s own.

1. 2 lbs. of vegetables, 50-70 percent raw, half of them above-ground greens
2. 3-5 raw fruits
3. 1/2 -1 cup whole grains (cooked and/or sprouted)
4. 1/2- 1 cup legumes (cooked and/or sprouted)
5. 3-6 Tbsp. of fats found in vegetables, nuts, seeds, and the highest-quality
oils that are antioxidant- and lignin-rich, with omega fats (3, 6, and 9)
and essential fatty acids
6. Moderate amounts of lean, free range or organic protein sources.

This list is simple and straight forward. But here’s the adventure: You get the opportunity to learn to make these lifestyle changes in the company of MANY other delightful personalities. It’s more than a lifestyle change towards optimal health; it is a move to an adventure for your taste buds!

You’re going to have an opportunity to adopt a whole new repertoire of main dishes, snacks, salads, breakfasts and even smoothies. You will also learn to develop a new set of skills that will
enhance your family’s wellness.

Start eating those salads and green smoothies! Get your 2 pounds of veggies in today!

Tomorrow’s workout will be based on the Bosu’! Nothing like a little balance training!

Come ready to work!

Bring a green smoothie!

You will be receiving your first “challenge” in our competition tomorrow. Hope you’ll be able to get it done!

Enjoying the journey,

Tags: boot camp, bootcamp, circuit training, Lakeland Boot Camp, Lakeland Personal Trainer, Nutrition, Strategic Boot Camp, Strategic Wellness
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A Thing of Beauty…..

The only word I could think of as I was indulging in my dinner this evening was the adjective, “BEAUTIFUL!”

One of my special personal training clients uses this word all the time, so Jeanie, I think you’re rubbing off on me!  This healthy eating dish certainly fit the bill!

Marinated Tomato/Basil Salad

Fresh, organic cherry tomatoes

President’s Non-Fat Feta Cheese

15 leaves of FRESH, whole Sweet Basil,  chopped fine. (Thanks Kellie)

1 T Flax Oil or Olive Oil

Dash of Celtic Sea or Himalayan Salt,

A Grind or two of fresh pepper.

Mix together and enjoy!

If you don’t have any, fresh Basil, don’t use the dried version.  Plant your own or buy a plant already started at the farmer’s market or Publix and keep it in your window sill. It will last for weeks (if you water it )

Bon Appetite!

Tags: Beautiful Food!, healthy eating, Strategic Wellness, Tomato Basil Salad
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Testing Day

Mountain Climbers! Boy was it ever hot! 90 + degrees!

Can you believe another phase is officially over?  It has got to go down in history as the hottest phase ever!  Monday morning at 4:45 am when I walked out our back door, it was like a scorching sauna blew me backwards!  Kudos to all of you for digging in and giving it your absolute greatest effort!

Our Pile On workout is always both the most requested, and most excruciating!  Congratulations on our guests for making it through the grueling workout!  (And you campers too)  Can you believe how much stamina you’ve acquired?  Impressive!

Testing Day is always so encouraging!  Everyone will have improved in their push up, crunch, squat to press and squat jump count.  It will be interesting to see how much improvement you’ve made in the 1/2 mile in the heat.  I’ve got great expectations!

This is also the time to go back and review your written goals.  Each and every phase you attend, it’s important to write out your goals, and practical action steps to get you there.  Remember, the main goal of Strategic Wellness/Strategic Boot Camps is to teach you what to do to implement the essentials of a healthy lifestyle:  Resistance Training, Cardiovascular Training, Rest, Supportive Nutrition and a Positive Mental Attitude. (Remember those positive affirmations?)

You health is your most important possession.  We take it for granted, but without it, every waking hour is a burden.  Much of your wellbeing lies in your own power.

“The choices you are making today, will directly affect your tomorrows!”

Through Strategic Boot camp you are becoming emowered by learning what it takes to get healthy and implementing it one step at a time.  It doesn’t have to be done all at once!  You just need to be headed in the right direction at a target of your own making!

So, as this next “week off” is just around the corner, I encourage all of you to stay active, but to do activities that you don’t normally do.  If I may be so bold, “Stay out of the gym”.  Go swimming, ride your bike, go hiking with your kids at Carter Road park.  Rest.  Relax.  Go running on the beach!  Do something that celebrates your new-found level of fitness!

Phase Six begins July 6th!  We’re more than half way through 2009!

Phase Six and Seven, both 4 weeks long, run back to back. We’re going to take advantage of this 8 week schedule and offer our first Transformation Contest!

Strategic Wellness Presents:

“The Summer Boot Camp Meltdown Transformation Contest”

We will provide you the following:

~The Workouts (boot camp)

~The homework (guided, but on your own)

~The Strategic Wellness Journal (to keep track of it all in)

~Online accountability to post your progress

We will also require posted photos holding a current newspaper

the day you begin and end.

(bathing suit or whorts and a sports bra.  No sweats allowed:)

It’s going to be fun!  Here’s the kicker:

If you don’t lose at LEAST 10 pounds during this 8 week period,

(and it is quite easy to do when you follow the plan)

then you will receive your $$ back!

(Accountability/Compliance rules will apply)

Prizes will be awarded for the top three “meltdowns”.

We will also be accepting 10 online competitors.  The same rules will apply. Online contestants will receive their workouts and meal plans via the web.   More details to come.

But…we digress!  Tomorrow we have some numbers to beat!

See you early or on time!

Enjoying the journey,

Whitney Cabrera BSN, RN

“You can make excuses, or you can get great results.  You can’t have both!”

Tags: boot camp, Florida, Goals, Healthy Lifestyle, Lakeland, Strategic Boot Camp, Strategic Wellness
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