January 16, 2012 in Wellness by empoweringwellness

A Walking Workout

Having Fun, While Burning More Calories!

Imagine the lone hiker, backpack laden with sleeping bag and bedroll, wielding a well-worn walking stick as she climbs the side of a snow-covered mountain. For centuries, trekkers have used walking sticks, partly as a defense against attacking wildlife, partly to aid in balance, and partly as support on long, arduous climbs. But in recent years, many hikers have replaced the single wooden walking stick with hiking poles.

Held in both hands and used to distribute weight more evenly through the four limbs, wilderness hikers have found poles invaluable for safety, efficiency, and comfort on long hikes. What wilderness hikers have known for some time now is that walking poles are a great way to relieve pressure on knees, ankles, and the back. They encourage better posture and provide a total body workout by engaging the upper body.

Now, hiking poles are showing up in urban areas as fitness walkers discover the benefits they provide. Nordic walking–similar in technique to cross- country skiing–is a great way to get a whole body workout, increase oxygen consumption, and burn more calories than regular walking or even speed walking. This total body workout burns 40 percent more calories and consumes 25 percent more oxygen. Poles can be purchased at most outdoor sporting stores, along with rubber tips for use on paved paths.

Technique
Adjust your poles to approximately 70 percent of your height and loosely secure the straps around your wrists. Hold the poles at an angle behind you so they propel you forward with a slight bend at the elbow. Use an opposite hand-and-heel motion as you walk–right heel strikes as left pole tip contacts the ground. And you’re on your way! Don’t be shy with your poles. Remember: You’re burning 40 percent more calories.

Read more about Nordic-walking.

Reward yourself after your walking workout with a relaxing, soothing massage! Schedule your session today!

November 17, 2011 in Massage Therapy, Wellness, Women's Health by empoweringwellness

The impact of popular culture on body image

My recent article and video about Lomi Lomi massage has sparked a discussion about body image. In my post yesterday, I talk about the positive impact of touch therapy on body image.

Today, my readers have a special treat. I’d like to introduce my friend and fellow blogger Jennifer Youn. In today’s post, Jennifer shares her first-hand experience dealing with body-image issues as well as her thoughts on how the media and popular culture affects our perceptions of our bodies and ourselves.

Exposed to unrealistic body ideals at an early age

I remember doing research on the topic of body image as a senior in high school. My thesis was “How does popular culture infuence views on body image?” It was a detailed discussion about how women are constantly exposed to a world of unattainable beauty/body ideals via the media. I mentioned to Fred the other day that there is an overwhelming pressure on young women to be size 0′s. The impact of the media and popular culture is enormous. There are some estimates that up to 80 percent of American women are unhappy with their appearance.

It starts at an early age. Toys like Barbie influence the body image of millions of girls all around the world. The retail shopping experience also affects our sense of what is normal. It’s funny to me that when I see a pair of pants I like and there is a greater number of size 0-2′s than normal sizes 4 or larger. I was never a size 0 (except for a brief time in the 6th grade) and I would never want to be either. The point is we, as women, have power over these giant industries because ultimately we dictate what / how their business is trending.

Trends. It’s what the fashion labels try to create season after season and year after year. If body image was a brand, skinny would be a long, ongoing trend. The question is, who’s setting the trend? If the average woman in America is a size 14, clearly there is a huge discrepency between fantasy and reality. If people want to start talking about the 99 percent and 1 percent, maybe we should start an “Occupy Supermodels” movement. It’s called genetics and a lot of them would rather do crack and be completely miserable than to eat whatever they please and actually enjoy life. Personally, I have a HUGE problem with that.

I enjoy being a size 6. I enjoy having curves. I enjoy eating. I enjoy being a real woman. So does my boyfriend.

How has popular culture affected your view of your own body?

If you are a parent, do you talk to your daughter about body image? What do you say and do to reinforce a positive self image?

Massage therapy can have a very positive affect on body image. Take the first step. Schedule an appointment with me today by using my online scheduling system.

August 12, 2010 in Coaching, Wellness by empoweringwellness

Rewarding (not so) bad behavior

Every day, we are bombarded with endless advice about how to live our lives, what to eat, what not to eat, how much we should exercise, and more. As an Intrinsic Coach, people come to me asking for help and advice on a myriad of topics, such as,

- I need to find time to exercise more
- I want to improve my diet
- I want to achieve greater balance in my life

All of these things are good. We should try to exercise and eat the “right” things. and we definitely need balance in our personal, professional, and spiritual lives. But sometimes, I want to pull a “Steven Slater” if I receive just one more “self-help” tip from some guru or coach.

So, I was really encouraged when I saw this article that highlights new research that shows that these 6 “naughty” habits may actually be good for you!

1. Getting pissed off can keep stress in check – Researchers at Carnegie Mellon University found that anger — as opposed to fear or anxiety — can prompt your brain to release less cortisol, the powerful stress hormone linked to problems like obesity, bone loss, and heart disease.

2. Downing coffee could cut your cancer risk – Studies show that drinking daily joe may minimize your risk for Parkinson’s disease, cancer, and type 2 diabetes.

3. Being a slob may help you breathe easier – Environmental and internal medicine expert Kenneth Rosenman, M.D., says you should focus on keeping your home reasonably clean, not entirely pristine.

4. Drinking beer may benefit your heart and bones – Go ahead, crack open that brewski: Research indicates that beer could be an even better heart-disease fighter than red wine, says Charles Bamforth, Ph.D.

5. Surfing the Internet might tune up your brain – A new study at the University of California at Los Angeles found that just one week of frequent Web browsing can fire up your brain’s complex-reasoning hubs.

6. Chewing gum can keep you trim – Recent research shows that chomping on gum — ever so politely, of course — can improve both short- and long-term memory (scientists are still figuring out exactly why).

So, go ahead. Have a beer. Eat some chocolate, Don’t make your bed today, and spend time on Facebook chatting with your friends. As your mom or grandmother might have said, most things are ok for you as long as you practice a little moderation!

Peace.