Jim Tucker in Aptos Life local newspaper

Maintain a Positive Attitude during your path to health

 

By Jim Tucker

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Often when I meet with a Patient or Client, I am reminded that most of them simply want to feel and function better.  They desire to regain their health, move more freely and be able to enjoy life a little more.  Many aren’t even sure how they got to where they are now.  They have been focused on the day to day responsibilities of work, family, and finances and have found themselves middle aged, overweight, deconditioned, and often times in pain.   It is clear to them that something needs to change, but they don’t know where to start.  Remember the phrase “Today is first day of the rest of your life.”  Well, it’s true.  Change must start today with the decision to let go of the past and to focus on the future.  Though it is a simple decision, it will be a challenging, yet worthwhile journey. 

If you are one of the many who suffer from painful joints, chronic injuries, or have become so deconditioned that you just can’t seem to get yourself moving again, then it is time to get some help.  First, start by seeing your Medical Doctor to evaluate your health and/or diagnose that persistent pain you have been having.  It’s important to be screened for any major health issues as sometimes serious illness can remain silent, or have symptoms that are misinterpreted.  Once you have been cleared “Medically” by your Doctor, then it’s time to get moving again.  Seek treatment from a qualified Physical Therapist to help rehabilitate that nagging injury, relieve your pain, regain your mobility and restore your physical strength and endurance.  Join a gym or hire a Personal Trainer to help you stay on track with your goals.  Be consistent.  It’s well understood that regular physical activity and exercise contributes to good health.  Among other benefits, exercise prevents weight gain, decreases the risk of cardiovascular disease, improves mood and energy levels, reduces joint pain, and strengthens bones.   If you need extra help losing weight, start a diet program or meet with a Nutrition or Weight-Loss Specialist.  Whatever it takes; just reach out and ask for some help; there are many who will answer your call.

Remember, your path to health and fitness and overcoming chronic deconditioning, disease, and pain, will take time, effort and allot of will power.  I usually advise people to plan on six to twelve months of consistent effort to rehabilitate an injury or to safely regain their physical mobility, cardiovascular fitness, or lose those extra pounds.  Put together your  “Team,” and with the right support system and a positive attitude, change will gradually happen.   

Start TODAY, because it’s the first day of the rest of your life.

Seascape Village Physical Therapy and Fitness sponsor the 3rd Annual Run for Rio 5k

Seascape Village Fitness  and  Physical Therapy is proud to be the Platinum sponsor for the 3rd year in a row.

The 3rd annual Run for Rio 5k is September 27th, 2015 at 8:00a.m at Seascape Village. The 5k is open to ALL-runners and walkers and 100% of the proceeds go to the school.

The 5k benefits:

1. Professional development for math, which includes: an all day school festival for students, training for staff and a family math night.
2. Technology improvements
3. Science and Arts programs….and so much more!

Want to sign up to participate in this great community event? Click here: http://www.fleetfeetaptos.com/races/run-for-rio

This event is not possible with volunteers. Run for Rio needs YOU! There are many types of positions available. Click here, if you would like to volunteer: http://www.signupgenius.com/go/10c0e4aacab29a46-volunteersR4R2015-SM

Free Chi Running Workshops! Prepare for the Run For Rio!

In preparation for the Rio Del Mar Elementary 5K and Fun Run October 13th, we are offering 2 FREE Chi Running Workshops.  Learn how to run with less effort, impact, pain, injury, and recovery.  You CAN run with more comfort and enjoyment again!   Run safely and efficiently using Chi techniques.  The workshops are FREE and ALL are welcome!

Chi Running Workshop

Call or visit us to sign up for the workshops, or you can register online.  Follow this link to our Class Schedule, sign up for a user name and password, log in, and click on the Events tab.  You will find the two workshops there, sign up for the session that works with your schedule.

Note:  The October 5th workshop repeats the content in 1st session.  Both workshops contain the same information.

 

When Healthy Eating Becomes Unhealthy

Andrea Wachter is a local Marriage and Family Therapist who specializes in eating disorders.  She is the co-founder of InnerSolutions Counseling Services and the co-author of The Don’t Diet, Live-it Workbook.

“When Healthy Eating Becomes Unhealthy” in the Huffington Post by Andrea is about orthorexia, when healthy eating turns to a true obsession.  Our relationship with food is so important because eating is part of our every day and vital to our survival.  When the connection with something that is so integral to health, function, and life is dysfunctional, the effects can be immensely damaging to our physical and psychological well being.

Food for thought!

Safe Halloween In Seascape Village

Halloween is right around the corner! We decided to celebrate close to home right here in Seascape Village :)

Come join in on the fun and put in your votes or enter your carved pumpkin for our first ever Jack O’ Lantern Carving Contest.

We’ll have Snacks, Apple Cider, Trick or Treating and some Spooky Games!

Children Must Be Accompanied By An Adult

Carolyn and Marilyn

Once you’ve decided to invest some ‘sweat equity’ in your own well-being, Seascape Village Fitness is the place to do it.  The staff is friendly, knowledgeable and they really care about you and the progress you are making.  They make you work hard, sure they do, but they keep you going with a helping hand, or a laugh, whichever you need.  And while they make you perspire, the other gym members inspire as we watch each other getting stronger and more fit.  Together, we’ve lost 46 pounds since we started the program. We’re well on our way toward meeting our goals – but it really does take a Village to reach those goals!

Carolyn Lewis and Marilyn Radisch

Seascape Village Fitness

Carolyn and Marilyn

Keys to Fitness Success

Frequency

No matter what your goals are, training frequency is important to success. Without it your system will be lacking valuable training time it needs to shed body fat, build strength, and become highly physically functional. Humans are meant to be physically active every day. This does not mean performing high intensity exercise every day of the week.  It simply means performing a variety of functional and intensity appropriate exercises for your level of fitness on a regular and frequent basis.  Frequency of exercise is also dependent on your fitness goals.  Note that it is very important to take at least one day off a week to rest and recover.  Over-working your body can lead to injury.  On your recovery day replace a work out with lite and restorative physical activity such as walking, stretching, gardening, bike riding, playing with your pets, children, or grandchildren, washing your car, house-keeping, or any other physical activity that you find pleasant and rewarding.

  • 1-2 days/week- Good for maintenance and slow, gradual improvements, but not great for rapid results or weight loss
  • 2-3 days/week– Allows for greater variety in training that will bring your skill set up to speed quickly and resulting in faster changes in body composition.
  • 3-4 days/Week– This is ideal for weight loss and athletic performance
  • 5-6 Days/Week– Allows for rapid development of skills and fat loss while building lean muscle and excelling in all areas of training

Intensity

Research has proven that short bouts of high intensity exercise have a greater impact on your fitness level and overall health than longer, lower intensity, distance type workouts.  Training with short duration, high intensity exercise rapidly develops your ability to perform more work in less time. This simultaneously benefits your endurance level. It also boosts your metabolic rate, allowing you to burn more calories in the course of a day. Research also shows that optimum exercise intensity for fitness improvement is in the range of about 60 to 90% of maximum heart rate. The degree of intensity is relevant to your fitness level.  The higher your level of fitness, the higher the appropriate exercise intensity should be.  It is important to adjust the intensity of your work outs to your appropriate level of fitness.  Training at too low of an intensity will not produce results.  Training at too high of an intensity could result in pain or injury.

Variety and Function

Using movements that benefit daily functional life and/or improve athletic performance is our focus. Because your body works as an entire unit to perform functional movements, selecting exercises that train your body in this way is crucial. We will seldom use exercises that train one muscle only. Bicep curls and leg extensions are examples of isolation exercise selection which only work single and specific movements. Burpees, clean & press, deadlifts, and thrusters are examples of combination movement exercise selections that benefit function. These are all movements that are replicated in day-to-day life.  Keeping your routine full of variety not only keeps you from getting bored, but also (more importantly) helps prevent injury. At the same time, variety maximizes the way your body responds to exercise by keeping it in a constant state of adaptation – maximizing results.

Diet

You can’t outrun and bad diet.  How you eat reflects how you are going to look.
Proper nutrition is crucial to how your body responds to exercise.  It is the determining factor on how your body burns fat, builds lean muscle, and performs during high intensity exercise. Give your body what it needs to function properly and to meet the demands of your physical activity… nothing more!  You should eat just enough healthy foods to support your athletic performance, but not enough to support body fat.  This requires you to consume a well-balanced and portion appropriate diet every day.

Experiment with your diet by cutting out unhealthy foods one or two at a time.  Examples of unhealthy foods that could be contributing to your inability to lose weight and perhaps fatigue are fried foods, sweets, chips and crackers, processed food, foods containing saturated and trans fat, sodas and sweet juices.  If you have already removed foods like these from your diet, try removing seemingly healthy foods or food groups, like breads, grains, pastas, and cereals, or dairy products like cheese and milk, or meats that are high in fat.  In general, stick to lean meats like fish, turkey, chicken, and lean cuts of beef.  Consume mostly vegetables, plenty of fruit, low or nonfat dairy, grains that are whole, not processed and are high in protein, and good fats (monounsaturated and polyunsaturated) found in nuts and seeds, vegetable oils (olive, canola, soy, etc.), and avocado.  Fish is also rich with good fat.  Also, drink water!  Hydration is so important before, during, and after training.  Your body will not function properly if it is dehydrated and this could lead to injury and feelings of sickness. Help yourself achieve your fitness and health goals by giving your body what it needs to physically perform what you demand of it.

Recovery

This is an area that few people think about as important to their fitness success.  Recovery is just as important as the training itself – Possibly more important.
The human body is quite an amazing machine. Your body is always trying to achieve a state of homeostasis (physical equilibrium). Your system will adapt to the stress or lack of stress placed on it. It is important to remember that your body grows stronger in the hours/days following the stress that has been placed on it not during the stress of training.  If you are pushing your body to do things it is not used to doing, you must also nurture it so that it can physically adapt.  Without recovery you are at greater risk for injury.  An injury can seriously inhibit you from achieving your fitness goals.  You can challenge and nurture your body at the same time.

Components crucial to recovery include:

  • Sleep– Many systemic functions work hardest while you sleep. 8 hours is best for peak physical performance as well as overall health.
  • Stretch– Keeping your muscles and joints flexible will help in preventing injuries. Stretch every day, even if it is a recovery day.
  • Water– The human body is approximately 70% water.  You must constantly supply your body with water to keep all of its functions running smoothly.  The general rule is to take your body weight and divide it by 2 and that is how many ounces you should aim to drink a day.
  • Diet– As discussed before, giving your body what it needs and nothing more is critical to your physical health.  Lack of proper nutrients can prevent your body from performing physical demands it would otherwise be capable of.  To function at its best, your body needs a well-balanced diet.  Unhealthy eating can lead to fatigue, inability to lose weight, weight gain, reduced motivation, pain, chronic diseases, issues with sleep, and more.

Keys to Maintaining Motivation

  • Set Specific, Measurable, Attainable, Realistic, and Time oriented (SMART) goals
  • Get your fitness tested
  • Keep a daily exercise diary
  • Workout with a friend or group
  • Pace yourself
  • Train for a specific event or reason
  • Educate yourself about health in relation to fitness
  • Keep a food and diet journal