February 24th, 2008 Milan
Survivor:
- he or she is confident but also
- he/she doesn’t complain or blame others
- he/she thinks: “what is the next right move to get out of this”
- he/she doesn’t give up and
- she/he is going to do whatever it takes
Fit and active people occasionally face dangerous situations.
There’s no such a thing as magic plan for every sort of emergency. But there is a basic strategy:
- in battle against nature you first need to win a psychological battle against yourself - calm, cool thinking is a key. If you run around saying, I’m going to die! I’m going to die! You probably will.
- stay calm and focus on what you can do
- take 7 minutes to calm down and asses the situation
- don’t start moving for the sake of action
- don’t make any hasty decisions
- give yourself a pep talk/use your sense of humor - “That’s a cute bear, I wish I had such a beautiful white teeth”
- celebrate your little successes along the way - “I got a fire started!” “I claimed a tree” (bear can climb too)
- Think creatively to make use of the things available to you
- try to get enough sleep (make sure you’re getting at least 2hr sleep per 24)
Be prepared:
I am a surfer, and occasionally I am thinking what I will do if shark is around. I learned few simple things how to behave in these situation. I will fallow these steps before he eats me:
- I will not confuse shark fin with fin of dolphin - If it’s shark, I will typically see dorsal fin and tail fin at the same time, wit dolphin you are not likely to see dorsal fin and tail at once
- whales are harmless, but they are big and scary, I’ve seen them right next to me
- no urinating or bleeding in the water, no shiny jewelry, they all attract sharks
- I will watch shark - large circles mean curiosity, sharp turns mean an attack may be next
- I will bluff aggression - I will swim toward the shark with confident stroke, then I will slap the water with the palms of my hands and shout underwater
- I will fend of with my feet
- I will try to go for the eyes and gills with my fingers and fists (gently to don’t harm that beautiful animal)
Ok, I will certainly let you know, how I did, if that happens.
Posted in Active lifestyle | No Comments »
January 17th, 2008 Milan
Physical fitness is not only one of the most important keys to healthy body, it is the basis of dynamic and creative intellectual activity. The relationship between the soundness of the body and the activities of mind is subtle and complex. Much is not yet understood. But we know what the Greeks knew: That intelligence and skill can only function at the peak of their capacity when the body is healthy and strong; that hardy spirits and tough minds usually inhabit sound bodies. - John F. Kennedy
Posted in Active lifestyle | 1 Comment »
January 15th, 2008 Milan
I had a moment today and without much of thinking, I wrote on napkin in coffee shop my new years resolutions that came to my mind - things that I am missing, not doing, want to stop doing, or want to improve. I recommend, that you think about yours little longer, which I might do later too, but this is what I wrote and it took me about 5 minutes:
- Talk less - only say something, when you really have something to say
- Eat at least three pieces of vegetable and three pieces of fruit every day
- Go surfing more - at least 2 times a week
- Stretch for 15 minutes everyday
- Cook more home, eat even less meat
- Don’t let negative people distract you - stay the course
- Have a lot of healthy snacks like fruits, vegetables stored in my car
- Read all Harry Potter books
- Be more available to other people when they need help
- Don’t read news in newspaper, don’t watch news in TV
Posted in Active lifestyle | 1 Comment »
January 13th, 2008 Milan
Setting goals is an excellent way to keep yourself on track. If you set long- and short-term goals, you are more likely to stick to your exercise program. Be sensible in setting up your exercise program. Choose something you enjoy doing and be very specific in setting goals. Ask yourself what exactly it is you want to happen (weight loss? firmer thighs? run a race? run a marathon?), when you want it to happen, and how you will know when it has happened. Make your goals realistic. You can also try to set more ambitious goals, but make sure, you give yourself enough time to achieve them.
Here are some examples of short-term goals:
- I will check out the local gym and become a member of one
- I will find an exercise partner and set up an exercise plan
- I will walk 30 minutes every day
- I will stop drinking soda
- I will brown bag my lunch
- I will go to sleep half an hour earlier
- I will watch less TV and go for a walk instead or prepare my next day lunch
- I will stretch everyday for 15 minutes
Here are some examples of long-term goals:
- I will increase my cardiovascular strength by running 3 times a week for 30 minutes instead of walking
- I will loose 25 pounds (11kg) - I recommend breaking these to smaller goals - I will loose 1 pound a week
- I will run a marathon - great goal to set, but it is really long therm goal, give yourself enough time, get fitness professional to design your workout plan and stick to it
- I will build my strength, so I can do 25 push-ups
- I will build my strength, so I can do 10 chin-ups - great fitness goal to go for
- I will have “six-pack” on my stomach - these goal is achievable, but you need a good nutrition and exercise plan and discipline to hold on to it
Setting goals helps you focus on what you want to achieve. Visualize yourself reaching a major milestone and imagine the satisfaction it will bring.
Posted in Active lifestyle | No Comments »
January 11th, 2008 Milan
If you are a member of a gym, that’s fine, you still need to do your resistance workout at least twice a week to keep your muscles and bones healthy and strong, but I am a strong believer in outdoor activities. You can get and stay in excellent shape without a gym membership. You can get in shape while doing your workout outside and have more fun with it. It is great to do any kind of cardio-exercise in the gym, I almost never do my cardio-workout inside.
My favorite outdoor activities :
- Running out of my house to the closest park - do few sets of chin ups on a bar or tree branch, push ups, leg lifts for your abs and run back
- Swimming - in an outdoors swim club, lake, ocean
- Rowing - It is great to row on the lake for an hour in the summer and jump in the lake for a short swim after. When I was in a rowing team, I was in the best shape of my life
- Kayaking - you can buy your own kayak and a kayak rack for your car and get out on the weekend to the lake or ocean and get your great cardio-workout done and have lots of fun with it. You can do double kayaking with a fried or wife, husband or just make it a great date
- Surfing - If you live close to the ocean, become a surfer. Pick easy, safe spot and start surfing. I am a surfer and these is my favorite outdoor activity. It is a great cardio-workout and you practice your balance too.
- Playing - soccer, tennis, beach volleyball, beach soccer - you need to pick games where you run a lot, so it is intensive, while you have fun with your friends. I love beach and ocean, and it can be the best place to play volleyball or soccer.
- Hiking, or more challenging - Summiting, which means, climbing the hills in your area is a great cardio-exercise
- Biking - Bike to work if you can and connect your workout with commuting
- Walking - If you are looking for more relaxing outdoor activity, walking is fantastic mind relaxing thing to do. There is a huge difference between walking on the treadmill in the gym and walking in a beautiful park or your neighborhood
- Cross country skiing - the best endurance-exercise
Benefits of working out outside:
- Great feeling
- Fresh air
- Healthy moderate sun exposure (you really need some)
- Increased immunity system - You don’t get sick that often
- Relaxed mind
When you are out there on the beach, in the woods, in the park, don’t forget to pick up a piece of trash - plastic bag, or piece of garbage, on your way out to keep the nature beautiful.
Posted in Active lifestyle | No Comments »
December 16th, 2007 Milan
High blood pressure comes with a warning. It’s called pre-hypertension, and it’s easy to detect. All it takes is blood pressure cuff like the one at your local drug store, or your doctor’s office. You can even buy one to use at home.
If your pressure reading has a top number that’s between 120-139, or bottom number that’s between 80-89, you’ve got pre-hypertension.
If your top number is between 140-159, or your bottom number is between 90-94, you’ve got mild hypertension.
If you reach or exceed 160 top, or 95 bottom, it’s considered high blood pressure.
Reduce your risk. If you test your blood pressure and it’s on the high side, what can you do?
- Exercise. Just 30 minutes of vigorous walking on most days should do the trick. But, please do more, add weight-resistance training at least two nonconsecutive days a week, hike, play games, swim, bike. Exercise also helps ease stress, which can also make blood pressure go up.
- Eat better. The foods you choose can make a big difference in your blood pressure. Eliminate fat and salt. Eat more fruits, vegetables, low fat dairy foods, lean chicken meat and fish
- Loose weight. When it comes to weight loss, every little bit counts. For every two pounds you loose, your pressure will come down a point or so. Five or ten pounds can make the difference between pre-hypertension and normal blood pressure
- Stop smoking. Smoking is horrible for blood pressure. It makes the walls of your blood vessels stiff, which drives up your numbers
Posted in Active lifestyle | No Comments »
November 13th, 2007 Milan
From fitness magazine: A cold water is a better bet than hot bath to help prevent muscle soreness after workout. Immersing yourself in chilled water is like an ice pack for your entire body.
When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates. If you’re feeling brave, fill your tub halfway with cold water and add a bucket of ice cubes. Gradually submerge your body into the water to your waist. Don’t submerge your chest; the extreme temperature could cause injury. Work up to soaking for 30 seconds to one minute (a cold shower won’t yield the same results)
If you really feel brave, try it. It works! I did and I really felt great after. It is good to do it after long exhausting hike, moving furniture, long soccer game or any kind of hard and long physical activity.
Posted in Active lifestyle | No Comments »
November 7th, 2007 Milan
Here are my top ten ways to add movement to your daily routine:
1. Take the stairs
Skip the elevator or escalator and take the stairs.
2. Skip the parking space
Instead of circling the parking lot looking for that perfect space, park at the far end and walk.
3. Walk or bike instead of drive
Instead of putting the key in the ignition, put on your walking shoes or hop on your bicycle
4. Go to the store
Now that shopping can be a matter of clicking a mouse or dialing a phone, make an effort and go to the store. Browse in a bookstore or walk a few extra laps around the mall
5. Clean the house
Yes, housework counts! Do your own housework instead of hiring someone (or not doing it at all). Wash the dishes by hand, sweep and mop the floor, or put clothes away
6. Garden
Work in the garden, move the grass (no, riding mowers don’t count), prune, dig, pick up trash
7. Watch television
No, you are not going to get in shape by watching television. But if you must, pedal on a stationery bike, stretch, or at least throw away the remote
8. Stretch
If you’ve been sitting for a long time, roll your shoulders backward and forward, roll your neck, stretch your arms out in front of you, and take a deep breath
9. Fidget
When talking on the phone, stand up and walk around. When sitting, move your legs around
10. Get out of your chair at the office
Walk down the hall instead of calling or emailing a coworker. Walk around the block at lunchtime. Try having a walking meeting with coworkers
Posted in Active lifestyle | No Comments »
October 27th, 2007 Milan
A good trainer or coach has the ability to get people to do things that they don’t want to do in order to have things that they want to have. -Tom Landry
Posted in Active lifestyle | No Comments »
October 9th, 2007 Milan
Failures are only temporary tests to prepare us for permanent triumphs. -Unknown
Posted in Active lifestyle | No Comments »
