Jewels of Wisdom from Japan

November 9th, 2011

By Tanya Lawrence

The Art of Fitness – Installment 3
If you knew you’d have the healthiest and longest life in one particular place, would you live there?

What if you were told that compared to the US, incidence of deadly diseases decreased significantly in this magical place including 82% lower for heart disease, 57% lower for ovarian cancer and 82% lower for breast cancer? Would you pack your bags?

Before you commit yourself to a one way ticket, I’d like to share with you some more interesting facts and ideas on this Far Away Land; those that can be applied to your life wherever you are and help you not only live longer but better.

Japan
While many of us may struggle to maintain health and wellness, Japanese live it every day. Japan has one of the healthiest populations in the world with an average life expectancy of 81 years old; the highest in the world. A healthy mode of living is interlaced into their way of being to become like wallpaper – embedded in who they are and all that they do. So, is it as simple as location or is it something else?

Culture
There are approximately 130 million people of Japanese descent in the world and 127 million reside in Japan. Their religion is a hybrid, combining elements of Buddhism and Shinto, and serves not as a source of moral guidance but as the foundation for traditions and activities. At the center of these traditions is health and wellness.

Health and Wellness
Their diets are rich in fish, rice, seasonal vegetables and soybeans. It is written that a typical Japanese person eats soybeans for every meal, in the form of such foods as tofu. In fact, soybeans are credited for being a prime ingredient for longevity in life and support the decrease in incidence of deadly diseases. Soybeans are as commonly used as ketchup is in the US and are found in everything from soy sauce to vegetable oil. So how do you incorporate it? Try using them in hummus vs chick peas and adding whole ones (edamame) to stir fries.

Fitness in Japan can take many forms; two in particular are of great interest to me. Martial Arts is passed down through the generations and is widely practiced across the culture. It requires intense focus and great stamina and results not only in physical health but mental and spiritual development. The other is one of the fastest and most effective workouts for burning fat and gaining strength – the Tabata method. It is 20 seconds of intense exercise followed by 10 seconds of rest and repeated continuously for 4 minutes.

The ingredients to a long healthy life are clearly seen in Japanese life but can be easily applied to yours. Take these secrets and create your own potent balance – one from which life springs eternal, or at least a very long time.

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Inspiration in India

September 29th, 2011

By Tanya Lawrence

The Art of Fitness – Installment 2
Although my ego took a beating when running kicked my ass, I believe it was meant to be. The intense frustration I felt pushed me to search for better options and I can say with certainty that I’m happy with my now crazy yet effective fitness regime.

As I see results slowly take shape (pun intended), I feel better all-around and no longer feel the urge to trip runners as they boldly cross my path. But it took a deep look at the views and beliefs of others for me to gain a perspective of my own. I’d like to share the fascinating facts I learned through people I spoke to across cultures from whom I continue to find inspiration.

India
41.6% of the total Indian population lives in poverty and culturally a woman’s day revolves around chores and child rearing. There is no obsession to “get skinny” and people aren’t striving to obtain Barbie’s unrealistic 36-26-36 figure. In fact, due to a recent growth in the middle class, 7% of the population is now considered obese. As contrary as that sounds, those ascending the socio economic scale generally increase their intake of sugar and fats due to fast foods which are more easily obtained by and growing in acceptance amongst this class. Thankfully, the influence of government programs as well as that of the Western world is said to be two significant factors that will combat both poverty and obesity over the next 10 years.

With that said, I learned that physical well-being continues to be driven under the surface as a natural outcome and not the objective of a widely practiced form of exercise in India- Yoga. Yoga is nearly 100% spiritual and with religion an integral part of the Indian culture, it’s something practiced by young and old alike. Although there are different forms of yoga to worship different Gods, the goal is universal – living life and connecting to something far greater than oneself.

Yoga is now practiced across the globe and has many different styles. It is currently being used in intervention programs to help overweight individuals gain a sense of control. This has proven to decrease binge eating and increase self-motivation which has led to participation in other forms of exercise.

Whether it be a new age practice of yoga or one passed down from generations past, the results are calmer and more focused breathing, meditation and a long limber body. Strength comes both in body and mind. Alongside a glass of wine and a smattering of cardiovascular activity, this is health, therapy and happiness rolled into one.

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Back from the Brink

September 14th, 2011

By Tanya Lawrence

The Art of Fitness – Installment 1
My dreams of being a cover girl for Runner Magazine drifted away in early March when I effectively stopped running. I tried for 4 months to become a fit inspired runner and although I achieved my basic goal of completing a 5k, not too shabby, the will to carry on with running got up and ran away during the endless months of winter. And while it was hard to find out that I wasn’t as great as I thought I could be at something, I realized that there are many paths along a fitness journey and the right one for me was still undiscovered. I soon found myself at a crossroads with a great need to find some options; something beyond a simple daily routine. My explorations began local but quickly went global.

Over the past few months, I sat down with women from across continents and as they spoke about personal and physical well-being, I saw different perspectives through different lenses. Their stories are fascinating and inspiring yet interestingly tangible to a point where they are comparable to our lives and struggles. I’ll share their stories in subsequent blogs that I’ll post over the coming weeks and months.

The Here and Now
Through my research I learned that similar to putting lipstick on a pig, there is no quick fix to becoming beautifully fit. Like the women I spoke with, it has to become part of the fabric of your being. I’ve just begun yoga and feel it already gives me peace and tests my strength in a good way. I lift weights and do strength training, in a mild manner, while watching Cash Cab because I love the show, it is part of my regime and I’m pretty much done before Ben Bailey says “Thanks for Playing.” Now go fill in the pieces of your own fitness puzzle and get motivated by what inspires you. Don’t let it be an accessory that you can put on and take off; like it enough to make it part of your everyday life.

Stay tuned for more…

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Gift the gift of health for Father’s Day (good for mom’s too)

June 17th, 2011

So what does it really take to lose the weight? Time and commitment. I know everyone was hoping for the quick fix tip. It doesn’t exist Beware of anything 
that promises a flatter stomach, thinner thighs or toner arms in less than 30 days. Think about how long it took you to put on the weight or lose the muscle. 
 
Good News it can be done and its happening for so many of you.  
 
Take a look at your diet. A really close look.  Ask yourself the following: 
‐Do I eat breakfast every morning? Do I include things like fiber cereal, whole grain toast, eggs, yogurt? 
‐Do I eat throughout the day? Snacks are good for your body. Vegetables, nuts even the occasional 100 calorie pack of cookies 
‐Do I eat a balanced dinner? Is it colorful. greens, reds , whites orange and brown 
‐How often am I drinking? Should I think about cutting out alcohol at least for one month? 
‐ Do I drink soda? 
 
TRY THIS: 
Try eating 6 small meals throughout the day. Try adding in 1‐2 additional days of exercise. Don”t just depend on the FIT classes. They are a great foundation 
but if weight loss is your goal you have to increase cardio.   
 
  Simple Workout to keep you FIT & Healthy 
• Run 1 mile, Walk 1 Mile, Run 1 mile‐ Try to repeat this sequence as you increase your mileage 
• Run the stadium stairs‐entire set.  In between each set of stairs do different 
exercises for count of 10. Lunges, incline push ups, bicep curls (w/band), overhead chest press (w/band), lateral raises (w/band), 
glute raises  hand on bench push foot into air both sides) 
• FIT UP Challenge: Pick your favorites. 25 upper, 25 middle, 25 lower, 25 oblique’s 
 
* Keep in mind if you are using track 1 mile is 4x around the track. So to complete above you’ll go around 12 times. 

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Drink F.I.T.

June 16th, 2011

The American Journal of Health Promotion just released findings that those who booze 
more also exercise more. Below is a fun chart that will help keep you honest. You can 
enjoy the cocktails but be prepared to sweat a little extra. 
 
1 shot  65 calories  7.5 extra minutes of exercise
1 glass of red wine (4 oz)  80 calories  9.5 extra minutes of exercise
1 frozen daiquiri (4 oz)  122 calories  14.5 extra minutes  of exercise
1 martini (3.5 oz)  140 calories  16.5 extra minutes  of exercise
1 bottle of beer (12 oz)   150 calories  17.5 extra minutes of exercise
1 frozen margarita (4oz)  168 calories  20 extra minutes of exercise
 
 

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Short and Sweat

June 15th, 2011

Short and Sweat 
Sometimes a quick,  high intensity strength workout can be just what the body needs 
especially when the days and nights are hot and muggy. 
 
Short workouts (30 minuteso focus on arms, legs,  &  core. The goal is to burn out the 
muscle group. 
 
Everything is done 3x times and all 3 exercises = 1 circuit: 
Legs 
• Find a moderately high step. Do 30 seconds of step ups, followed by 30 seconds of calf raises, 
followed by 30 seconds of squat ups 
Arms 
• 30 seconds of dips (use a bench, a wall, or a chair), 30 seconds of push ups,  30 seconds of plank 
 
Add in some intensity in between sets  by doing 10 seconds of jumping jacks. Always 
finish with 10 minutes of abs. FIT UP CHALLENGE TAKES 7 minutes 

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BE ACTIVE: Get F.I.T. & Stay F.I.T.

June 14th, 2011

Getting healthy for life is about figuring out what activities you like to do, setting a goal, eliminating the barriers. Being active is different for everyone. For some its about walking, others its running, swimming, cycling even gardening. Whatever your activity set a goal for yourself. So if you are new to something maybe its a goal of trying to exercise at least 3x a week, perhaps a time goal is more motivational-doing something like running or sit ups, push ups in a certain amount of time. I’ve heard from so many people I train that they are intimidated by the gym. Not a problem. You have all the exercise equipment you need right in or around the comforts of your home ( including your own body). Back steps are great for steps ups or quick feet. Can also be used for dips or incline push ups.

Try this workout below to jumpstart your exercise routine and get you feeling healthier, stronger and more FIT.

The F.I.T. Jump Start: 3x a week for 1 month (21 minutes)
2 minutes jog in place, 1 minute ab squeeze
2 minute triangle jumps, 1 minute slow bicycles
2 minutes high knees, 1 minute walking plank
2 minutes straight leg jumps, 1 minute figure 8’s
2 minutes jumping jacks, 1 minute planks with leg out ( 30 on one side, 30 on other)
2 Minutes of boxing kicks, 1 minute of ab twists
2 minutes simulated jump rope, 1 minute side plank right and left

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Finding the “Yum” in Healthy

January 24th, 2011

Week 6 & 7 of my fitness journey…

Healthy eating – it’s just not easy. Resistance is futile when the smell of juicy burgers and fries wafts through the air or fresh baked donuts beckon to you from behind the coffee counter and seem to whisper, “I’m really that good. Eat me.”

What’s one to do when the belly truly rules the mind? Try a rhyme. Really! I’ve written a rhyme just for you that’s full of ideas to eat better and fend off the urges of tantalizing tid bits of fatty nothingness. So, sit back and read this fantastical feast for the eyes, stomach and soul!

Beans, beets and various sprouts? No thanks, I think I’ll pass
The only gift they’ve given me was a night-full of painful gas
Healthy has to mean more than this bland pasty food
I need some tasty dishes and yumminess that brighten and heighten my mood

Well, I did not wait for a bevy of ideas to be delivered to my door
This passive approach would get me so little, I knew I had to explore
So explore I did, high and low, with Google, friends and family my guides
Below I share the fruits of my labor, read with me as I go from entrées to sides

One thing I learned is together is better for a feast full of taste, at times
So I put this theory straight to the test and started with fresh white fish and limes
Ceviche was my dish of choice, hints of tradition and the exotic – yet quick
Tilapia and cilantro are key you see but the lemon and lime do the trick
There is no cooking, the fruits do the work with 2 hours prep for full taste
Peppers, onions, celery and garlic, I promise there will be no waste

For lunch or dinner try pork stir fry with or without jasmine rice
Crisp green and red peppers, water chestnuts and more, stir with special sauce – oh how nice
Greek salad in a Syrian wrap, white or wheat, with tomatoes, olives and chicken
Miso soup, make it hearty with shrimp and glass noodles plus easy clean-up in the kitchen

My search for side dishes kept leading to beans and I learned that their quite misunderstood
Black beans, chick peas, red peppers, corn and mango add lime vinaigrette you’re all good
How about salads they go with most anything but get boring to eat and to make
Try strawberries, walnuts plus a raspberry vinaigrette. Want a meal? Add potatoes and steak

Ah, breakfast, the most important meal of the day but we’ve little time or effort at heart
Add minced peppers and onions to eggs, whites or whole, get protein and carbs for a start
A bagel, wheat or onion, light cream cheese spread smooth, avocado on top sliced nice and thin
Mix leftover potatoes with onion soup mix, brown with diced peppers and onions for a tasty win

Much more to share but this blog grows too long so I’ll continue my thoughts in two weeks
But before I do go a great end to your meals with what else but a delectable sweet
It’s about moderation so do live your life, eat healthy but splurge a little and be merry
Have some Haagen Daz ice cream, Honey Vanilla is my favorite, top it off with whip cream and a cherry.

Read the previous installment of this blog in the Live Fit section titled “Finding a Source of Inspiration.”

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Finding A Source of Inspiration

January 6th, 2011

Week 4 & 5

It was between weeks 4 and 5 of my fitness journey when I sought some much needed inspiration because running just absolutely sucked for me. I thought my runs would be like Pringles chips; so good you want more than one. Not the case. I needed some words of wisdom so I went to the experts – those that bare scars both visible and invisible from the icy snowballs life throws at you.

Inspiration on a Stick
The general sentiment from people I spoke to was that life has a strange way of giving you what you need right when you are ready to give up. Here’s what inspires some:

“Paying my children to tell me each morning how soft and squishy I am.”
“Notes on my bedside table that capture in detail the feeling I had on really good days.”
“Knowing that what I think is difficult pales in comparison to what some people experience throughout their lives, as if they simply can’t get away from it. I have capability, opportunity + little excuses.”
“Cleaning pee off the floor because my dog can’t and won’t wait.”
“Fitting into a great pair of jeans and looking as succulent as a Georgia peach.”
“The great feeling I get from little accomplishments each day, fuel each day thereafter.”
“A fitness buddy who is tied to the same schedule. Nothing more inspiring than the feeling of obligation.”
“Knowing there is something better on the other end of the journey that is greater than I am right now.”

If I felt as poorly after the first two weeks as I do now, I may have quit. But, I’ve tasted the “high” from fitness, in its smallest form, which is pushing me ever so slightly to forge ahead. For right now, this is my inspiration. That and the fact that the Sports Illustrated Swim Suit edition hasn’t come out yet.

Inspiration can come in unlikely forms so find it and stick with it. Soon enough you’ll find that when you get out of bed, put on your clothes and start your fitness routine, your body responds before your brain has time to contemplate.

Next edition of my blog will deliver the goods on eating for a healthier life – How to include veggies in the most unlikely places.

Read the previous installment of this blog in the Live Fit section titled “You are What you Eat.”

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You Are What You Eat!

December 22nd, 2010

Week 3.
As my fitness journey continues a quick note to many men out there. I support the argument that 2 minutes IS a test of endurance. It feels so great when the deed is done but you certainly expend much energy in that small fraction of time. I could go on but making running analogous to other “extracurricular” activities may get me in trouble. So, I digress…

Quick Recap – This week, 4 minutes run/3 minutes walk, 35 minutes in total. Yes, I could have run more than 4 but sticking to the plan avoids a reoccurrence of week 1 – steady as she goes. And I no longer feel like Harry Potter when the Dementors sucked the life, or in my case air, out of him and caused him to faint in anguish. But, it’s not just about the minutes I log that help build my tolerance and sustain lengthier runs. It’s also food. The right food fuels your body for greater things. You are what you eat!

It’s all about moderation… I cannot tell a lie. Junk food is my vice. How I do love me a good devil dog or handful of double cheesy cheetos. Like Pavlovs dogs, I hear the crinkle of cellophane or smell a hint of processed cheese and on cometh the saliva. Ask experts like Emily and they’ll tell you that moderation is the key. Don’t deny yourself tasty treats but keep portion size in check. What you eat every day is what’s important. As was recommended, I’m using the following as a guide. Visualize a plate divided into 4 sections. Protein; Carb; Veggie; Veggie. Three times a day eat a full plate representing the 4 sections. Two or 3 snacks a day combining two of the sections. Challenging yet doable. The first week I did not comply and the consequences were real. No energy. Really tired. Weeks 2 and 3 I got smarter and used the guide. What a difference.

You may be asking yourself, Isn’t that a lot of food? In American portion sizes yes. A better guide is protein the size of your fist, carbs the size of your palm and all the vegetables you want. Where’s the section for the junk food? Remember, this is a guide not a bible. Instead of a quart of ice cream for a snack, try a custard dish size instead. Also, there is no great proverb that says a devil dog a day keeps the doctor away. Occasional is vocabulary to adopt and it makes it more enjoyable. Vegetables in the morning? Try an avocado on a bagel or English muffin. Make hash browns from leftover potatoes with diced peppers and onions thrown in. Snacks? Pretzels and peanut butter or carrots and hummus.

Next week – more meal ideas and how to stay inspired. The Sports Illustrated Swim Suit Edition and more…

Read the previous installment of this blog in the Live Fit section titled “Getting Fit – Baby Steps.”

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