Five Ways To Prevent Fitness Related Injuries
By Christina | September 23, 2009
I know we are all getting older, but since 40 is the new 20, none of us are that old to be experiencing the sheer volume of fitness related injuries that exercisers share with me daily. You would think I was working in a home for the elderly and infirmed by the way that people are sounding. “My hips, knees, shoulders, back…are killing me!” is a popular refrain that I hear repeatedly by younger and younger exercisers than ever. This is not whining and complaining either. These people are truly injured and are either in physical therapy or getting surgery to alleviate their pain and restore mobility and function to their joints. Read full entry »
Simple Solutions to an Upset Stomach
By Janine Fitzgerald | June 20, 2011
It’s so
common these days to hear people complain about their digestive problems. And
being that I’ve worked in the wellness industry for over eleven years, I’ve
come across massive amounts of information with regards to digestive
health. So I just wanted to share some
of my own personal preferences for maintaining healthy digestion.
First off, I
eat at least four cups of produce a day.
In fact, by doing so, it banishes constipation, heartburn and ulcer
flare-ups for 60 percent of women. And
according to researchers at Tufts University, drinking seltzer with meals
reduces dyspepsia, another name for indigestion, nausea, and bloating, by 72
percent. I’m also a big fan of fennel
seeds due to their rich content of anethole, an oil that relaxes the muscle
lining of the stomach and therefore, eases cramps. Hot spices such as cayenne and chili peppers
not only speed up your metabolism, they also contain capsaicin, an ingredient
which decreases indigestion by 60 percent.
On occasion, I drink licorice tea because not only does it taste good,
it contains an ingredient called saponin which coats the lining of the
intestines and stomach. And adding half
a teaspoon of powdered ginger a day to your diet can cut your risk of an upset
stomach by 40 percent. And last but not
least, I love organic apple cider vinegar due to its taste and the malic and
tartaric acids which are powerful digestive aids.
There are
many other methods in regards to maintaining a healthy gut, and most of us know
what foods are “good” or “not so good” for our digestion, but we just have a
hard time actually following through. If
you would like a strategic plan to overcoming your obstacles and reaching your
goals, please go to my website.
http://www.wellcoaches.com/janine.fitzgerald/
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Tap Away Your Worries
By Janine Fitzgerald | June 17, 2011
So there I
was: sitting on an airplane returning
from the Hamptons. I was reading a
magazine to pass the time when I came across an article that describes a
tapping technique that promises to turn off anxiety. Practitioners of Emotional Freedom Techniques
(EFT), or tapping, claim that it is a simple and easy trick to make stress
instantly subside. While I had heard of
this technique before, I had never tried it in the past. But I figured since I was on a plane, I had
nothing better to do. And truth be told,
I am a “nervous Nelly” in general.
I go on to
read that EFT was developed in the 1990s by Stanford University engineer Gary
Craig and involves remembering an unpleasant thought while simultaneously
tapping a series of acupressure points.
Dr. Roger J. Callahan, an expert in the field, claims that it changes
one’s thoughts and energy fields, which in turn help to reduce fear, anxiety,
and stress. Clinical psychologist Fred
P. Gallo states, “Whenever you think about a stressful experience, the brain activates
an alarm response in the amygdale, the part of the limbic system that governs
emotions.” Stimulating acupressure
points calms the amygdale, leading to an increase in endorphins and GABA waves
and a reduction of cortisol.
So what’s the
verdict? I begin tapping about seven
times on each of the points listed. I
continued for no more than five minutes, and what do you know? I almost fell asleep which is something that’s
near impossible for me to do on a plane.
Therefore, this is something that I’d recommend to my wellness clients,
considering that most of them set goals that involve stress reduction.
If you would
like to improve your wellness and just can’t seem to do it on your own, please
visit my site.
http://www.wellcoaches.com/janine.fitzgerald/
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Say Bye-Bye To Belly Fat!
By Janine Fitzgerald | June 7, 2011
Having a flat stomach not only makes us look better on the
beach, it’s also very important with regards to our health. There are two kinds of fat: subcutaneous,
beneath the surface of the skin; and visceral, stored deep within and around
the organs. While belly fat cushions our
organs and maintains internal body temperature, too much visceral fat can lead
to increased blood sugar, higher insulin levels, and an excess of inflammation,
all of which makes us more susceptible to diabetes, cancer, and stroke.
Some of the most common causes of belly fat are eating
habits, stress, medication, and hormones.
Nutritional expert Dr. Pamela Peeke has spent many years studying the
link between stress and fat. She says
that chronic stress causes an increase in the production of cortisol, which
commonly causes weight gain in the midsection and a very intense appetite.
Crunches and general core training strengthen and tone the
entire midsection, but they don’t address fat stored inside the
abdominals. And even though I’ve said it
a million times, I’ll say it again:
restrictive diets do not work!
Not eating enough calories lowers the resting metabolic rate, which
ultimately causes weight gain. The most
effective approach is eating a balanced, whole-foods diet which consists of
small meals every three to four hours and daily exercise or activity. It’s also
very important to control stress in
order to keep cortisol production at a minimum.
Thinking holistically and making real lifestyle changes, which is
exactly how I help my wellness coaching clients, can go a long way toward
excess belly fat. For a free
consultation, please visit my website.
http://www.wellcoaches.com/janine.fitzgerald/
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Constipation Relief
By Janine Fitzgerald | June 2, 2011
OK, let’s face it. We’ve
all been there: suffering from
constipation. Typically, this is a
result of insufficient fluid and fiber.
However, some other causes may include lack of exercise, improper
nutrition, traveling, and medication.
And who wants to resort to harsh, chemical laxatives which can work a
little “too well”, if you know what I mean.
What’s worse is when harsh laxatives are used too frequently; they cause
the digestive system to work less effectively.
Fortunately, there are many natural remedies. Generally, all fruit, with the exception of
banana and jackfruit, can help get things in working order. You could also take a trip to your local
Asian market and pick up bael fruit, which is considered to be a natural
laxative and is eaten to clean up the bowels.
Pears, apples, and raspberries have a high content of fiber making them
very effective at combating constipation.
In fact, I’m addicted to eating an apple with peanut butter everyday! Papaya contains the digestive enzyme papain,
while pineapple has bromelain, both of which are effective with keeping things
working smoothly.
And most people know that eating plenty of vegetables work
well, but often times feel that it is easier said than done. That’s why it’s no surprise that the majority
of my wellness clients ask for my assistance in helping them set up specific,
pro-active, yet realistic goals which entail an increase of fruits and
vegetables. According to the American
Dietetic Association, the average American consumes only 11 grams of fiber
daily. Women should ingest about 25
grams, and men, about 38 grams.
If you’re one of the millions of people out there that know
you should eat better, but just have a hard time actually doing it, contact me.
I’d love to help!
http://www.wellcoaches.com/janine.fitzgerald/
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Be Sweet to Your Feet
By Janine Fitzgerald | May 30, 2011
Summer is here! That
means it’s time for our feet to come out of hiding and get ready to greet the
world. Unfortunately, our hardest
working body part may also be the most neglected. This may come as a surprise, but our feet
contain a quarter of all the bones in our body.
Yet in a 2010 survey, Americans ranked feet as the least important body
part.
We do specific exercises for our glutes and triceps, so the
same should apply to our feet. According
to Steve Pribut, a sports podiatrist in Washington, D.C., foot exercises can
help prevent injuries along with other foot aliments such as bunions, hammer
toes, and flat feet. Foot work also
improves our balance. Pribut advises
that foot exercises be done a few times per week. Some of the exercises include picking up a
small object like a pencil with the toes and holding onto it for 20 seconds and
repeating one or two times. Another
exercise is to walk on the toes for 20 seconds, then on the heels for 20
seconds. Repeat this two to three times. I like doing single leg exercises like the
single leg dead lift or performing an upper body exercise while standing on one
foot. Standing on a BOSU also works the
feet.
And be sure to keep your feet safe when going to a spa. Choose a salon that sterilizes the tools with
ultraviolet light. Or you can do what I
do: bring your own! As a wellness coach, I try to use only “green”
products; therefore, I choose polish that is free of formaldehyde, toluene, and
DBP.
Summer is here! That
means it’s time for our feet to come out of hiding and get ready to greet the
world. Unfortunately, our hardest
working body part may also be the most neglected. This may come as a surprise, but our feet
contain a quarter of all the bones in our body.
Yet in a 2010 survey, Americans ranked feet as the least important body
part.
We do specific exercises for our glutes and triceps, so the
same should apply to our feet. According
to Steve Pribut, a sports podiatrist in Washington, D.C., foot exercises can
help prevent injuries along with other foot aliments such as bunions, hammer
toes, and flat feet. Foot work also
improves our balance. Pribut advises
that foot exercises be done a few times per week. Some of the exercises include picking up a
small object like a pencil with the toes and holding onto it for 20 seconds and
repeating one or two times. Another
exercise is to walk on the toes for 20 seconds, then on the heels for 20
seconds. Repeat this two to three times. I like doing single leg exercises like the
single leg dead lift or performing an upper body exercise while standing on one
foot. Standing on a BOSU also works the
feet.
And be sure to keep your feet safe when going to a spa. Choose a salon that sterilizes the tools with
ultraviolet light. Or you can do what I
do: bring your own! As a wellness coach, I try to use only “green”
products; therefore, I choose polish that is free of formaldehyde, toluene, and
DBP.
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Cross That Finish Line!
By Janine Fitzgerald | May 24, 2011
Are you considering participating in a fitness event? Here are some steps to getting out of that
seat and to the finish line. First,
think about why this is something that you would like to accomplish. Goals should always be set for yourself and
no one else. Then, be realistic about
your current fitness level and the kind of shape you will need to be in for the
event. Be honest with yourself as far as
how much time you will need to get into your desired condition. Lastly, treat your training time like you
would any other appointment. When my
clients want to set wellness goals for themselves, I have them take out their
schedule and write down the days, times, duration, and location
Next, it would be a great idea to hire a professional for at
least a few sessions. This will allow
you to work safely and more effectively.
You may even consider sharing the sessions. Many times I’ve worked with several people
simultaneously in order to make it more cost effective for everyone. Be sure not to neglect stretching and strength
training. Studies have proven that those
who run and do weights are less prone to injury.
Make yourself well informed by asking others who have
participated in the event what to expect.
And along the training process, consistently visualize yourself crossing
the finish line feeling joyful and alive.
Be sure to give yourself small rewards along the way. Small steps equal big strides. Like my dad always says, “Inch by inch,
life’s a cinch”.
www.wellcoaches.com/janine.fitzgerald
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A Little Happiness Goes A Long Way
By Janine Fitzgerald | May 23, 2011
Research shows that a positive outlook can do wonders for
health and longevity. According to a
study by the Columbia University Medical Center 1,739 volunteers were asked
questions that tested their levels of anger and stress. Those with a positive attitude had better
cholesterol, less anxiety issues, and fewer cardiovascular incidents.
Another study done by University College of London asked 216
adults to fill out a survey that gauged how happy they felt at the end of each
day. The results showed that the happier
subjects had lower cortisol levels, the stress hormone that can lead to weight
gain, diabetes, and high blood pressure.
In addition, those that were happier had lower heart rates.
According to Chris Peterson, Ph. D, a professor of psychology at the University of
Michigan, optimists are proactive about improving their wellness. “They believe in doing things that bolster
themselves”. Dr. Bob Goldman, co- founder
of the American Academy of Anti- Aging Medicine, also states that “A good
positive outlook on life and being positive about yourself makes you want to
take care of yourself”.
Most of us know that in order to become healthier and
happier, it is important to exercise, eat properly, and take specific measures
to reduce stress in our lives. Another
key element is to identify your needs and desires. This is something that I help people
discover. When we take the time to
figure out what we want, what are the obstacles, and how we’re going to get
there, the rewards are limitless!
www.wellcoaches.com/janine.fitzgerald
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By Janine Fitzgerald | May 23, 2011
Detoxing is not just a diet, it
is a way of life to living longer and healthier. We are exposed to hundreds of chemicals each
day. In addition to that, most people do
not have a balanced diet or regular exercise program. The results of this are a weak immune system,
fatigue, dull skin, and depression. Some
people may follow a detox diet once or twice a year, but outside of that, they
may typically eat too much sugar and unhealthy fats. This kind of approach does not yield many
benefits.
A much better approach is to
limit your exposure to chemicals in the first place by eating organic food,
drinking purified water, and not exposing yourself to smoke. I also make a point to not wear shoes in the
house and use only eco-friendly cleaning products, personal products, and dry
cleaning. And when it comes to food, if
I can’t pronounce an ingredient, I try not to eat it.
According to Dr. Randall Merchant
of Virginia Commonwealth University, small amounts of daily exposure to
chemicals over the course of 20 or 30 years, can lead to disease. Fifty percent of all cancers are related to
chemicals and 30 percent of all illnesses are traced to these toxins. While fasting does eliminate toxins, a better
approach is to have a detox “lifestyle”.
Hippocrates said “Let your food be your medicine and medicine be your
food”. Fruits and vegetables help rid
waste and nourish the body with enzymes, minerals, and vitamins. Green superfoods control blood sugar and
assist the body in maintaining proper acid/ alkaline balance. And drinking plenty of water stimulates the
digestive system, the kidneys, and liver which help purge toxins.
http://www.wellcoaches.com/janine.fitzgerald/
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What’s the Final Word on Detoxing?
By Janine Fitzgerald | May 23, 2011
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Your Time to Shine
By Janine Fitzgerald | May 10, 2011
The world of psychology has for many years focused on treating depression, anxiety, and fixing what’s wrong with people. However, Martin Seligman, the former president of the American Psychology Association and author of Authentic Happiness, has concluded after years of research that a better path to achieving happiness is by identifying one’s best traits and capitalizing on them.
Seligman states that well-being is obtained by pursuing the five pillars: positive emotion, engagement, relationship, meaning, and accomplishment- or PERMA. Positive emotion is what he says is “the energizing force that drives us toward the sweeter things in life.” And what we focus on tends to grow. A good exercise to do in order to create positive emotion is to every night write down three things that you’re grateful for. Research has proven that this creates a better sense of well-being.
Engagement occurs when we’re so involved with something that we lose track of time and find ourselves in “flow” or “chi”. Typically, when we’re doing something that we don’t enjoy, the time seems to creep by. Therefore, it’s important to discover one’s personal signature strengths. Then when you perform a task that you don’t enjoy, you can use one of your strengths to get you through a task that you dread. As a wellness coach, one of the first things I do with someone is help them find their signature strengths.
When we talk about meaning, it’s a matter of living a life of purpose and reaching out into the world and knowing that our actions affect those around us. It’s a feeling of a connection to the universe and believing in something greater than yourself.
Typically, our happiest moments are spent with others. Humans are designed for relationships. A relationship exercise that I sometimes recommend is to write a gratitude letter to someone special. It will do wonders for your mood and strengthen your bond.
Accomplishment is having a sense of achievement and recognition. It’s important to define what makes you feel successful. One thing you can do is once a week list two or three specific things that you want to achieve and at the end of the week, give yourself a percentage of success.
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