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An Apple a Day
October 2009
Friday October 30, 2009
Posted by: juliaperla at 10:33AM EST on October 30, 2009
Everyone's getting sick.
Whether it's swine flu, a stomach bug, an upper-respiratory infection or whatever, there's all kinds of funk going around. If you're sick, you might think you need to take a break from your workout routine. But that might not be necessary. In fact, exercise can often make you feel better, and can shorten the duration of your illness. However, you may not have the energy to fit in a workout. And of course, there are times when exercise can do your body more harm than good. I've done a lot of reading on this subject, and there's a pretty simple rule of thumb about if/when to exercise while sick... If the illness is in your head (sinus pain, headache, etc.), then continue with your regular workouts, but at a lighter pace and intensity. In this case, the extra blood flow might actually clear up the gunk in your head. If the illness is in anything below your head (chest cold, stomach ache, etc.), then forgo your workout for a couple of days and get lots of rest instead. Exercising in these conditions might only aggravate the problem, which makes sense if you think about it. The only thing is, once you're better, make sure you pick up your exercise regimen again. So many times, I've quit working out when I was sick and then never returned to it. It's so easy to get out of the habit. For you die-hard fitness fans, taking a break from your workout might be very difficult for you. But just remember that being fit is more about being healthy rather than having perfectly sculpted biceps. If you continue to work out while sick (below the head), you'll only prolong the illness, your body will eventually break down, and recovery will take much longer than if you were to just stop and rest in the first place. Wednesday October 28, 2009
Posted by: juliaperla at 1:38PM EST on October 28, 2009
The holidays are on their way. And that means lots of good eating. (I use the word "good" to mean good-tasting, of course, not good for you.)
It's easy to get into the all-you-can-eat mentality during the holiday season. After all, starting January 1st, we'll all work really hard to eat better and lose weight, right? But I recommend getting started on your nutrition and fitness goals now, so that you can develop healthy habits that will be harder to break come turkey time. Why not treat November 1st as if it were January 1st? If your workout routine has been mediocre at best, amp it up and make a commitment to it, as if it were your New Year's Resolution. If your diet is stocked primarily by McDonald's or Taco Bell, make NOW the time when you give up fast food. Make a goal, make it big (but attainable) and make a commitment. Just like you would if it were the first day of 2010. I say this not so you will deprive yourself during the oh-so-tasty holidays. But I do know from experience that it's easier to turn down those extra Christmas cookies after you've been working so hard to get fit—and when you know your new rock-hard abs might go flabby. Happy New Year. :) Monday October 19, 2009
Posted by: juliaperla at 1:02PM EST on October 19, 2009
I recently read an article about Michelle Obama in the October issue of Women's Health magazine. No matter what your political views are, you can't deny that the first lady is a powerhouse of a woman. Aside from her own political prowess, she is also known for her no-nonsense parenting, her passion for nutrition, and of course... her enviably muscular arms.
The cool thing is, Michelle isn't doing much more than you or I could do when it comes to staying fit and eating right. She lives a very moderate lifestyle—taking time to enjoy some junk food every once in a while—but she also sets limits and sticks to them. The thing I liked best about this article is how she's teaching her children about health. Her two daughters have learned at a very early age that proper nutrition, lots of activity and limited TV/computer time makes for a long and healthy life. I've taken some of Michelle's parenting techniques and am going to use them in my own household. After all, the current health care debate is centered around the fact that something needs to change. And that something, in my opinion, is the American tendency toward gluttony and laziness. We adults may be too far gone (though I refuse to believe that), but our children can still be molded for change. I encourage you to read the entire article. (It even includes her secret arms workout!) Let me know your thoughts on it. Thursday October 15, 2009
Posted by: juliaperla at 1:35PM EST on October 15, 2009
I can usually only go to the gym three times a week, always after work. But to stay toned, I prefer to exercise more than that. So back in January, I started waking up at 5:00 in the morning to do strength-training exercises in my living room.
5:00 is really, really early. I did well for a few months, but my motivation quickly waned. Suddenly the snooze button became much more appealing than rock-hard abs. But I started to feel bad about myself. I had a good thing going, and the results were starting to show. How could I just throw all of that away? Also, I liked using that time in the morning to do other things, not just exercise. I could get some things done around the house and eat breakfast, all before 6:30 a.m. I decided I needed to mix things up a little, create a new source of motivation. So I got a notebook, and every morning I fill out the following fields: Wake-up: [This is the time that I wake up. I try to make it between 5 and 5:30. I'm not exactly sure why I want to document this; it fulfills some sort of psychological need for me, but I can't put to words what it is. So I can look back and feel proud of myself, perhaps?] Accomplishment: [Some sort of chore that I never get around to doing in the evenings. It could be organizing a file cabinet, painting my fingernails, rearranging furniture, whatever. I can only pick one task, because any more than that is unrealistic. And I must be done with it by 5:40 at the latest, so that I have enough time for everything else.] Exercise: [Whatever strength-training exercise I did that day. I try to do something different every day—arms one day, abs the next, etc. I usually only exercise for 30 minutes, but that's enough to get results.] Scripture: [I like to read the Bible in the morning, and I write down which passage I read and a couple of sentences about what I learned from it. Oh, and I always eat breakfast while I read.] For some reason, writing these things down makes it fun for me. And it gives me a proud sense of accomplishment, like I'm documenting that I AM NOT, in fact, a slacker. This specific practice may not work for you, and that's okay. I'm just showing you what I do when I need a boost of self-discipline. We all want to sleep in. We all want to lay on the couch rather than go to the gym. It's part of our nature to want to be lazy. But laziness can lead you down a dark and ugly path. So whenever you feel yourself veering toward that path, just mix up your routine, give yourself incentive, make it fun, do whatever works for you. I'd like to hear what you do to stay motivated! Feel free to comment below. Monday October 12, 2009
Posted by: juliaperla at 5:17PM EST on October 12, 2009
I've never considered myself a "health nut." But this past year, I think it's safe to say I've become one.
The decision to start living a healthier life can take on many forms. For some, it's an instantaneous, life-changing move—one day they're scarfing down hot dogs and Ho Hos; the next, they're nibbling on celery sticks and raspberries. For others, the change is more gradual. They might incorporate small but effective healthy moves day by day. ("This week I'm going to walk around the block once; next week I'll walk around it twice.") For me, the decision came when I signed up for an expensive gym membership. I'm fortunate in that my company pays for employees' health club fees if we go to the gym 12 times a month. That's three times a week. For this single mom, that's a major time commitment. But if I went less than 12 times, I'd have to pay for the membership out of my own pocket. That's some major dough that I don't have. Life change made. When exercise became a habit for me, the healthy eating followed naturally. It didn't take long for me to figure out that a greasy lunch at McDonald's meant horrid sluggishness at the gym later. I wanted to eat better so that exercise would be easier. I still pigged out every once in a while, but for the most part my moderate diet did the trick. In the past year, my desire to save money (the gym membership) has turned into an all-out passion for health. I love reading about new ideas, studies and workout tips. I like talking to other "health nuts" about their wellness regimen. (They usually put me to shame.) And I just so happen to be the editor of Get Healthy magazine—a bimonthly publication by the Times Media Company—so it's even part of my job to study health. That's why I've started this blog: to share the litany of information I've learned and to start a discussion about health in the Northwest Indiana community. Whether you're in the trenches of your very own health overhaul, or you're making little changes one step at a time... or you're just trying to start somewhere, you're in the right place. I look forward to sharing my own journey with you. Cheers, Julia Perla |
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