tag:blogger.com,1999:blog-83361045882074182902024-03-13T07:18:40.206-07:00Erika TaylorErika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-8336104588207418290.post-72196289899338519632021-04-23T08:43:00.001-07:002021-04-23T08:43:26.869-07:00The Key to Success you May be Missing <p> <span style="-webkit-text-size-adjust: auto; font-family: Arial; font-size: 11pt; white-space: pre-wrap;">Want to be a successful leader? Get moving! There is a direct correlation between physical fitness and professional success. These findings apply to both executives and other employees across the workforce.</span></p><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">In fact, studies[1] have shown that healthy people miss fewer days and tend to be more productive and motivated; and therefore make more money. The most successful people harness the power of fitness to propel them to the top of their professional game. For example, former President Barack Obama worked out 45 minutes a day, six days a week and played pickup basketball which not only kept him moving but provided the magical wellness ingredients; playful connection and laughter. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">According to research by the Center for Creative Leadership, being physically fit has become an unwritten position requirement and not just for a leader’s own health or vanity. Executives and leaders who are visibly out of shape are perceived as both less effective performers and lacking in interpersonal relationships.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">In Tim Ferriss’ book, The 4-Hour Body, someone asked Virgin executive Richard Branson how to be more productive. His answer was, “Work out.” Branson said it gave him four extra hours of productivity a day. Branson, who is 64, competed in the Virgin London Marathon and said afterwards that it was one of the most satisfying days of his life.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">According to Fortune, Forbes, Fitness Magazine, and other reputable sources, regular exercise enhances your mental acuity by boosting your memory; which then makes you more alert. It also helps your brain to produce more endorphins, resulting in reduced stress and anxiety. Additionally, mind-body classes like Yoga and Pilates can be a source of relaxation. Reduced stress also leads to improved interpersonal relationships.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">Fitness also helps you become more resilient. Athletes know how to how push past stressors, a trait that also serves you well at the office. A review published in the Journal of Sports Sciences found that the psychological benefits of exercise—positivity, motivation, confidence, focus—helps athletes overcome stressors to reach their goals.</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">More and more agencies and private companies are offering health and wellness incentives to promote fitness. Notably the Federal government’s most prestigious executive training program, Leadership for a Democratic Society at the Federal Executive Institute (FEI) has incorporated a wellness track. All participants complete a comprehensive health risk appraisal to include a blood lipid profile, a fitness assessment, and nutritional counseling. Executives are provided with the opportunity to take fitness classes in the mornings before breakfast and during the midday break. They can also go during the open hours when the fitness facility is available for individual exercise. In addition, smaller breakout sessions and seminars focusing on specific health and wellness topics are offered during the program. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">If you aren’t sure where to begin, it is best to start small. Schedule a gym date with a friend or lace up those tennis shoes at lunch and go for a walk. Even a small amount of exercise will boost your brainpower and help pull you out of an afternoon slump. As a leader the more energy you have, the more prepared you are to handle what the day has in store for you and your team. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">A regular fitness practice leads to improved health, lowered blood pressure, and reduced stress. Fitness is a priceless tool that thoughtful leaders can leverage to maintain mental and physical wellness towards career success. What are YOU doing to use this tool? I’d love to hear. And if you need support on this one, reach out! That’s what I’m here for. </span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">erika@tayloredfitnessonline.com</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">[1] Journal of Sports Medicine Study http://link.springer.com/article/10.2165/11539180-000000000-00000</span></p><br style="-webkit-text-size-adjust: auto;" /><p dir="ltr" style="-webkit-text-size-adjust: auto; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">[2] http://www.mensfitness.com/weight-loss/success-stories/how-fitness-has-become-the-secret-to-multimillion-dollar-success</span></p><br style="-webkit-text-size-adjust: auto;" /><br style="-webkit-text-size-adjust: auto;" />Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-84872444984663953162020-12-11T13:23:00.001-08:002020-12-11T13:23:24.745-08:0012 Tips for Exercising Outdoors No Matter the Weather<span style="font-size: large;"><b>12 Tips for Exercising Outdoors No Matter the Weather</b><br /></span><br />Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside. It can be tough to head outside on rainy or snowy days. But these 12 tips can help you stay warm and injury-free when working out in cold weather.<br /><br />Outdoor exercise is good for your body and mind, no matter the time of year. Exercise can help ward off the winter blues, boost energy, and prevent weight gain during the time of year most people add some extra insulation.<div><br />Try these cold-weather wellness tips to stay safe, warm, and fit: </div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-YknaJcD71A4/X9PiG-RitcI/AAAAAAAAC5U/hLZgkRTYAz8f21pixlBOR53N5aWavTBwACLcBGAsYHQ/s960/brown%2Bspark%2Bclub%2Bin%2Bthe%2Bsnow.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="717" data-original-width="960" height="238" src="https://1.bp.blogspot.com/-YknaJcD71A4/X9PiG-RitcI/AAAAAAAAC5U/hLZgkRTYAz8f21pixlBOR53N5aWavTBwACLcBGAsYHQ/w320-h238/brown%2Bspark%2Bclub%2Bin%2Bthe%2Bsnow.jpg" width="320" /></a></div><br /><b>1. Dress Warm AND Dry</b><br />The quickest way to lose body heat is to get wet. Because water is an efficient heat conductor it moves heat away from your body, getting wet will quickly leave you chilled and miserable. If you're cold and wet you may be more inclined to cut your workout short, and you also increase your risk for hypothermia or, in freezing conditions, for getting frostbite. Skip clothes made from cotton, which soaks up sweat and rain and holds in moisture. Choose synthetic fibers or wool designed to dry quickly. And remember it starts with your feet. Today's cool weather socks are not the scratchy, stinky Army socks we grew up with. They are comfy and even cute. Having a few pairs you love is a great way to inspire yourself to get cozy and get outside. <br /><br /><b>2. Layer Up</b><br />Don’t stop at sweat-wicking clothes. You also need layers to trap warm air next to your body and keep out the elements like rain, snow, and wind. First, put on a thin base layer made of synthetic fabrics (discussed above) to help pull sweat away from your skin. If it’s really cold outside, wear a middle layer, such as polar fleece, for extra warmth. Then, add an outer layer (or shell) to protect you from wind, snow, and rain. Depending on the weather, your outer shell can be a lightweight nylon windbreaker or vest, or a heavyweight, waterproof jacket. Note that the more water-repellent the shell, the less it will allow moisture from the inside (your sweat) to escape, even if you’re wearing the proper base layer so opt for one with vents and zippers you can undo as your activity level heats up. <br /><br /><b>3. Opt for Bright Colors</b><br />Black may be chic, but bright clothes are better for outdoor exercise. Not only is it colder in winter, it’s darker too. Poor visibility from rain, snow, or overcast or dark skies makes it tougher for others to see you. This applies whether you’re sharing the road with motorists or sharing the trail or path with other snow-sports enthusiasts. Wear brightly colored clothing and gear whenever possible and consider purchasing reflective gear or blinking lights. Apart from helping others see you, wearable flashlights are great because they improve visibility for you, too, to help prevent missteps and falls.<br /><br /><b>4. Protect Your Extremities</b><br />Fingers, ears, nose, and toes are affected most by chilly temperatures because blood gathers in the core of the body, leaving less blood, and subsequently less heat, available to hands and feet. Start out wearing a hat or headband and gloves or mittens. You can always take them off and tuck them in a pocket if you get warm. And in addition to socks, if you find your toes getting particularly chilly, consider the design of your shoes. Running shoes are designed to let heat escape, but in chilly weather the cold comes right in. Shoe covers, which you can find at a skiing or hiking retailer, can help lock out the cold. You can also look for shoes that are specially designed to withstand the winter elements.<br /><br /><b>5. Protect Your Skin </b><br />Winter air isn’t just cold, it’s dry. To keep your skin from drying out with it, drink plenty of water (more on that later) and use moisturizing cream or lotion before you think you need it. And think about your mask. While wool and other synthetics are great for breathable moisture wicking for your body, you'll want to be sure your winter masks still have at least a few layers of a more tightly woven material like cotton as well. </div><div><br /></div><div>And, YES, you can get sunburn in the winter. Even if it’s cloudy, UV rays can reach and damage the skin. What’s more, it’s important to realize that snow reflects up to 80 percent of UV rays, according to the Skin Cancer Foundation, so when there’s snow out we are hit by many of the same rays twice. So keep that sunscreen slathered on!<br /><br /><b>6. Check Your Traction</b><br />Winter workouts can get slippery fast and snow covered trails and may have hidden obstacles that could lead to ankle or other injuries. Move slowly and steadily. Taking shorter steps keeps the force down on the slippery surface rather than across it, making it a more stable connection. Also, avoid melting ice and snow which will provide less friction with your feet than a surface that is frozen solid. WHEN ALL ELSE FAILS, WADDLE. Consider taking an ice-walking cue from those tuxedoed ice pros: Walk like a penguin. Shuffling helps keep your weight in a straight-down stance, allowing your feet to carry your weight carefully and minimize slipping.</div><div><br /><b>7. Do a Warm-Up First</b><br />There’s no getting around the need for a good warm-up, no matter what the mercury reads. But it’s especially important to prep for cold-weather workouts. Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries. Think of it as like stretching a cold rubber band. It easily snaps, right? Warm it up, though, and it becomes more pliable and less likely to fray. The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you're a runner, for instance, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and core activation work. And be sure not to confuse warming up with static, bend-and-hold stretching. Those stretches are best saved until the end of your workout.<br /><br /><b>8. Breathe Right</b><br />If you’ve gotten your heart rate up when the temperatures start to drop to the freezing point, you know it feels different from when you’re working out in warmer temperatures. It can actually hurt to breathe because of how your body reacts to cold, dry air. In cold weather, airway passages tend to narrow, which makes inhalation more difficult. Breathing in through your nose can help warm and humidify air, but that’s not always feasible when you’re exerting yourself and breathing heavily. Wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air more moist as you continue to breathe.<br /><br /><b>9. Remove Layers as You Heat Up</b><br />Exercising will considerably warm you, and you don’t want to get ridiculously sweaty when you’re in subfreezing temps leaving you at risk of dehydration and frostbite. As soon as you start to feel like your body temp is at about baseline, that’s the time to start discarding layers. Also, keep in mind that your exercise intensity will affect how many layers you need and how soon you need to start removing them. Runners tend to need fewer layers than walkers because they move faster and produce more body heat. The best layering advice ever? Bring more that you think you'll need and be ready to tie it around your waist. You can always shed layers but you can't warm up in a layer you left at home!<br /><br /><b>10. Drink Up</b><br />Some people don’t feel as thirsty during cold-weather workouts as they do during warmer-weather workouts. But you’re still losing fluids through sweat and breathing in lower temperatures. In fact, you may lose more from as a result of your bodies efforts to keep you warm. So you need to replace those fluids by drinking water as well as take in more hydrating fluids overall during colder months. Sip water during your workout and switch to a sports drink with added electrolytes if you’re planning to exercise for 90 minutes or longer and not fueling up with other food. <br /><br />Not sure how well hydrated you are? Pay attention to your urine. Dark, low volume, and infrequent urination can indicate that you need more fluid while totally clear urine with high volume and frequency may mean you may be hydrating too much. Questions about your personal hydration needs - talk to your health professional about your specific activity level, environment and health history. You might be surprised what a difference proper hydration can make in the way you feel. <div><br /><b>11. Head Into the Wind — to Start</b><br />The faster you’re moving, the higher the wind-chill factor and your risk for hypothermia. To help reduce the impact and keep you core body temp up, make sure that (if you’re performing an activity in a loop, like running, cycling, or skiing) you head into the wind at the beginning. That ensures that, on your way back, when you’re at your sweatiest and have the greatest risk of losing body heat, you aren’t fighting the wind chill as well, he says. Keep the wind at your back whenever possible and wear a wind-breaking layer (see tip number two). Let it push you forward.</div><div><br /><b>12. Cool Down and Then Change Out of Damp Gear </b><br />Once you stop moving after a cold-weather workout, you’ll get chilled fast. But that doesn’t mean you don’t need to cool down. Whatever the weather, a cool-down is important after sustained exercise. It also helps your heart take care of itself. Going straight from strenuous exercise to standing around creates stress for your heart so gradually taper your exercise intensity during the final 5 to 10 minutes. Then, once breathing and heart rate normalize, repeat your warm-up and do some static stretching.<br /><br />Then it’s time to get out of your damp workout clothes, which can suck away warmth. A warm shower and dry, clean clothes help keep that chill away and getting comfy as quick as possible will also send your brain the message that the whole endeavor wasn't quite so bad, making it much more likely that you'll be ready and willing to get back out there and get moving the next time. A key in making your winter outdoor exercise habit stick. </div></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-bEd_oWBdMZk/X9PiY3KLq0I/AAAAAAAAC5c/G6JcuJzKNIIOvuo002uQ921zb-IXAfevACLcBGAsYHQ/s200/erika%2Bside%2Bplank%2Bchester.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="200" height="200" src="https://1.bp.blogspot.com/-bEd_oWBdMZk/X9PiY3KLq0I/AAAAAAAAC5c/G6JcuJzKNIIOvuo002uQ921zb-IXAfevACLcBGAsYHQ/w200-h200/erika%2Bside%2Bplank%2Bchester.jpg" width="200" /></a></div>So, while there ARE days its best to curl up by the fire or figure out a way to get your movement in indoors - as the Norwegians say “Det finnes ikke dårlig vær, bare dårlig klær!” which translates to “There is no bad weather, only bad clothes." So as long as you can do it safely, get well clothed and get out there! </div>Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-7408222042126923682020-06-05T11:24:00.002-07:002020-06-05T11:24:54.459-07:00Why We Want to WalkWe have gotten to know each other pretty well over the past few months. I've been candid with you about things like motivation (or lack thereof) seasonal fitness slumping, saber-toothed tigers, lies the fitness world tells us and how sometimes gratitude isn't all it's cracked up to be. And you have shared with me your wellness questions, concerns, fitness goal celebrations, things that are working and things you wish would. I treasure your authentic sharing so much I thought I'd better come all the way clean.<br />
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I've been holding out on you.<br />
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The question I get most often regarding exercise is, "What is the best kind of exercise I can get?" And while I don't avoid it, I do often answer with something a bit obfuscative like, "Well, that depends on your fitness level, access to equipment and your personal goals." Which I am here to tell you, isn't definitively true. There is in fact one form of exercise doctors, trainers and other health professionals all agree is the single best method for improving health and wellbeing.<br />
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By the time you're done reading this (no skipping to the end!) I promise to reveal the answer to this age-old question. But before we get to that - I want to spend some time talking about one of my favorite runners up to the winner of the Best Exercise for All.<br />
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Walking.<br />
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In 2015, The US Surgeon General prescribed a single activity to the nation. In his report: <i>Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities, </i>he reminded us that physical activity is one of the most important things we can do to improve our health. Regular physical activity can reduce the burden of chronic diseases, and can prevent early death. But, despite the known health benefits of being physically active, only one-half of U.S. adults and about one-quarter of high school students meet the minimum guidelines for aerobic physical activity. Walking, the Surgeon General reminded the nation, is an easy way to start and maintain a physically active lifestyle, and walkable communities make it easier for people of all ages and abilities to be active.<br />
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"I firmly believe that everybody in America needs a safe place to walk or to wheelchair roll,” said Surgeon General Vivek Murthy at that time.<br />
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I couldn't agree more.<br />
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Doctors and health experts agree that walking is safe enough for everyone to do. It’s also effective enough to stave off disease, maintain your weight and control pain from chronic disease. It costs nothing and can be done anytime, just about anywhere. While walking or rolling is technically affordable and easy, it requires a neighborhood that has sidewalks and crosswalks, and where people generally feel safe being outside. Not all American communities fit this bill. There is much to be done to make Murthy's vision of a walking America a reality, including work that needs doing right here in North Denver. Transportation authorities, parks districts, businesses, schools, health care centers and local non-profits all have a role in working together to increase access to safe and convenient places to walk and wheelchair roll.<br />
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But it's not just up to 'them!' There is something each of us can do individually and in small grassroots groups to help make the walkable community vision a reality. We can walk.<br />
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Four yourself - If you take the bus, get off a stop early and walk to your destination. See if there is a role for walking to complete your errands. If you drive, think about parking farther away
from your destination. For your village - Take walks with a coworker at lunchtime. Make a standing walking date with a friend. Put a walk on the family schedule after dinner. Start or join a walking or hiking group. (Check out the details of our local EverWalk group at the end of this column!) Join or help mobilize a neighborhood clean-up
effort to make places where people walk safe
and attractive.
Participate in community activities like a neighborhood watch to reduce
crime and violence.
Join advisory boards, nonprofits, and
community planning processes to support safe
and convenient places to walk.<br />
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One in two Americans don’t know their neighbors. Remedy that today by taking a walk around your block. You might be surprised by how many friendly faces you meet! Connection is a great reason to walk. and so is better memory and cognitive function. A clinical trial of older adults in Japan published in the Journal of the American Geriatrics Society in 2015 found that after 12 weeks, men and women in a prescribed daily walking exercise group had significantly greater improvements in memory and executive function (the ability to pay focused attention, to switch among various tasks, and to hold multiple items in working memory) compared with those in a control group who were told just to carry on with their usual daily routine.<br />
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Plus, walking outdoors increases your probability of seeing birds, butterflies and sunsets by a million. This one isn’t a scientific fact, but it just makes sense. Asl Cheryl Strayed wrote in her memoir, Wild, "There's a sunrise and sunset every day. You can choose to be there for it. You can put yourself in the way of beauty."<br />
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And don't tell me you don't have time.<br />
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Walking just 20 minutes a day can reduce your risk of premature death by 30 percent. This is one of those times when every little bit really does count. Walking for 15 minutes after meals helps regulate blood sugar levels just as effectively as one 45-minute walk per day, according to a 2013 study, which is good for Americans daunted by one big walking session. And a 2005 study found that walking briskly for just 35 minutes, five times a week had a significant influence on mild to moderate depression symptoms. When researchers tracked people who walked for 40 minutes three times per week, they found that the volume of their hippocampus increased by 2 percent. And while that might seem small, the 2 percent increase reversed age-related volume loss by one to two years - significantly reducing the risk of dementia and memory dysfunction.<br />
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Of course, everyone knows that in the ranking of best-for-you exercises, running is better than walking, right?<br />
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Not necessarily, and especially not when it comes to cardiovascular health. A 2013 study found that walkers who cover the same mileage as runners enjoy comparable reductions in high blood pressure, high cholesterol and coronary heart disease. While it took twice as long for walkers to cover the distance, walking may be a more sustainable and accessible activity. Pregnant? Morbidly obese? Arthritic? Walking is gentle enough for most people who have these conditions and the activity can help ease the pain of chronic illness -- even if you have to start off by walking just two minutes a day.<br />
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Dutch researcher Luiz Carlos Hespanhol points out that in general, running simply delivers health benefits more efficiently than walking does. One study, for example, found that five minutes of running per day is as beneficial as 15 minutes of walking. <br />
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Runners impact the ground with three times their body weight with each step while walking only produces an impact of 1.5 times your body weight. This is especially important if you are overweight or already have developed joint problems. And walking is still is a weight-bearing exercise that may prevent bone loss.<br />
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It is easier to set a fat-burning pace and work out for the necessary amount of time to burn fat when you are walking as opposed to running. A fat-burning pace is one where you are breathing noticeably but able to carry on a conversation. Walking at a brisk pace for 45 minutes or longer will result in burning stored body fat, including the harmful internal belly fat that accumulates around your heart and liver.<br />
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Other wins for walking:<br />
Walkers sweat less - In many climates, you can walk during lunch without needing to shower.<br />
Walkers can be champions - If you learn to race-walk you will have a great chance at winning trophies at races, whereas a recreational runner has no chance at all. As a master, you can often win your age group even as a beginner. Also, keep in mind that at most races such as a half-marathon or marathon you will get the same medal at the finish as those who reached the finish line in half of the time. You just got to enjoy the course for longer.<br />
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Walkers never hit the wall - Runners face hitting the wall, Burning out all available fuel and experiencing extreme fatigue. Walkers generally do not hit the wall on a marathon because they use fully aerobic, fat-burning energy sources. Walkers can refuel as they go and their bodies have the time it takes to digest and use the fuel.<br />
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So how fast do we need to walk?<br />
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If you’re walking at a clip where it feels comfortable to talk, but not comfortable enough to sing, then your heart is getting a great workout. Plus everyone around you will be entertained by your trying to sing.<br />
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And how far should we walk?<br />
Many people aim for a daily goal of 10,000 steps (or about 5 miles)—and an industry of fitness tracking devices has emerged to support them—but that magic number didn’t originate from scientific research, says John Schuna Jr., Ph.D., assistant professor of kinesiology at Oregon State College of Public Health and Human Sciences in Corvallis. “It was first used in a Japanese marketing effort associated with one of the first commercial pedometers.” The device was called “manpo-kei,” which means "10,000 steps meter” in Japanese.<br />
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“The 10,000-steps goal is thought to be a realistic minimum, and it’s good, but for complete risk reduction, people should aim for more,” says William Tigbe, M.D., Ph.D., a physician and public health researcher at University of Warwick and lead author of the study showing that 15,000 steps per day can lead to greater benefits. “In our study, those who took 5,000 extra steps had no metabolic syndrome risk factors at all.”<br />
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Where does this leave us?<br />
Running may improve your health more efficiently than walking does and has greater health benefits per time invested. But even a small amount of running carries more injury risk than walking. And a lot of running (i.e., ultramarathon training) can easily be harmful, while the same is not likely true for walking.<br />
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So on running versus walking, it really depends on your values and preferences: "One could choose walking instead of running as a mode of physical activity based on injury risks, since walking is less risky than running," he explained. Or alternatively: "One could choose running because the health benefits are larger and come faster, in a shorter period of time."<br />
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And as far as that age-old fitness question: What is the best exercise you can do to most effectively improve your overall health and wellbeing? The definitive answer agreed upon by all experts without exception - the best form of exercise is - the one that you will actually do.<br />
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So if running puts a smile on your face, get out and run. If it's yoga you love, Namaste. There may be room in our wellness journeys for weightlifting, HIIT, Zumba, Aquacize, pole dancing, rock climbing, Pickleball, rodeo, waltzing, boxing, Tai Chi, paddleboarding, soccer, fencing, cycling, Barre, Judo or swimming. And if it's walking you choose, I hope you'll choose to join our own North Denver EverWalkers the first Saturday of every month at Sloans Lake. We meet on the playground by the parking lot at 26th and Tennyson. All ages, abilities and walking paces welcomed!<br />
<br />Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-1387561747192964282020-06-05T11:18:00.001-07:002020-06-05T11:19:19.419-07:007 Things You CAN Do Right Now - Keep Connected, Keep Moving, Keep Well<h2>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">7 Things You Can Do Right Now</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">By Erika Taylor</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I hope you are well. Writing this, I am struck knowing that many will not be well by the time the paper arrives. I feel it in my chest. Hot and tight. Sound familiar? It's the same thing I feel when I remember that my kid doesn't get an 8th grade dance. I know. It's just a dance. He's not being conscripted. Our family hasn't lost anyone close to us. We have a comfortable place to shelter and plenty of flour in the pantry. So when I realized I was grieving, I also felt shame. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And here's the thing. That’s normal. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">A normal reaction to an extremely messed up circumstance. We are all missing out. Big events, daily routines, and everything in between. Some of us will lose people we love. We are grieving and anticipating grief. Also completely normal. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The fight against Coronavirus is likened to war. It triggers our fight or flight response. For many of us, the combination of hiding from an invisible enemy and not knowing exactly what we are supposed to do, leaves us feeling helpless. We are the deer in the headlights; not equipped to battle and unable to flee. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">So, we freeze. And again, you guys, this is normal. But not sustainable. It is true that not all of us can be on the front lines. But, there is something we can do. Something radically simple. We can take care of ourselves and do our best to stay out of an overtaxed healthcare system.</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">To that end, here are seven simple things we can all DO right now:</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Drink a cup of water. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Even mild dehydration can impair brain function. We need roughly 72 ounces a day. More if it's dry out or you’re under stress. How to know you are getting enough? Look in the toilet. Your urine should be almost clear. Anything darker than a yellow tinge and you need water. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Stand on one foot while you brush your teeth. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Because it’s new! And it’s hard. Practicing a new skill stimulates neurons in the brain, which forms more neural pathways and allows electrical impulses to travel faster. This helps you adapt faster to changing circumstances. Seems like a pretty good time for that. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Move</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">I know, you just feel like grabbing a glass of wine and hitting the couch. Anxiety can make us want to just curl up. So start small. Stand up every hour. Take a lap around your house, climb some stairs, spin in a circle and then get back to work. Have a dance party with your cat or have a pushup contest on FaceTime with your mom. Once you get moving, your body will ask for more. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Learn how to say "thank you" in a new language. </span><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bonus points if you use a dictionary. Not only are you learning, you are reinforcing the gratitude. This small dose of thankfulness can spark joy which improves respiratory function, circulation and digestion. And if you stop searching for that dictionary you saved from college and just Google, it only takes a minute. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Connect with someone outside your four walls. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Text, call, send a carrier pigeon. We are physically distanced but creating connection is one of the most simple health strategies available to us. Just a quick conversation with your neighbor about what you did today can do the trick.</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Write down 5 things you’re good at.</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Humans are excellent at discovering weaknesses. But couldn’t we all use a little bolstering right now? Self-esteem boosts creativity, and gives you a more positive outlook. My list includes stirring peanut butter back together after it’s separated. It doesn't have to be rocket science. Just give yourself a little credit. </span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Set a timer for 30 seconds, breathe.</span></div>
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<span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Deep breathing sends a message to your brain that has a calming effect. It can lower your heart rate, decrease your blood pressure, reduce muscle tension and help you feel less stressed overall</span><span style="background-color: white; color: #111111; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">. Guessing each and every one of us can use that right now. </span></div>
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<span style="background-color: white; color: #111111; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you have questions about practicing wellness at home, please don’t hesitate to reach out to me or another wellness professional. That is what we are here for. </span></div>
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<span style="background-color: white; color: #111111; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Wishing you wellness,</span></div>
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<span style="background-color: white; color: #111111; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Erika</span></div>
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-40780574627768913052020-06-05T11:18:00.000-07:002020-06-05T11:18:06.336-07:00Your Super Simple Super Secret Wellness Weapon - Breath Edition<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">"Take a deep breath.” It’s great advice. Breathing is the most fundamental function of human life. We can exist for days without food and water, but oxygen? Just minutes. The average person takes 16 breaths per minute. At 80 you’ll have breathed around 672,768,000 times. </span></div>
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<b id="docs-internal-guid-67ff69ec-7fff-2723-dd08-ecfb31cbce42" style="font-weight: normal;"><br /></b></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">So it’s weird that we are so very unskilled at it! </span></div>
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Which is why it’s so weird that we humans are so bad at it! </div>
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Life can make us feel like we are holding our breath. And many of us probably are. But here’s the truth; you were likely not breathing efficiently before you ever heard the word ‘Covid.' And you aren’t alone. </div>
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Picture an infant in a crib. Their breath flows effortlessly, belly rising as the breath comes in, contracting as it goes out. Shoulders and jaw are relaxed, their mouth is likely closed. They can roll over, sit up, crawl, even walk all while processing oxygen like a rockstar. So if it’s so easy even a baby can do it - why can't WE???</div>
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In a healthy breath pattern, our diaphragm does the work for us. Abdominal muscles relax while our diaphragm contracts downward. Intercostal muscles expand the rib cage, lowering the air pressure in our lungs and creating a vacuum in the chest. Air flows inward in response to the vacuum.</div>
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Trauma, stress, even being told to suck in our tummies can change this physiology. Our shoulders lift, our spine curls. We draw in a fast, shallow breath to the top of our lungs because our brain thinks we need oxygen quickly. Once the threat is passed, diaphragmatic breathing should resume. But in our fast-paced, over-informed, hyper-connected world, the moments between perceived threats may not be enough. Shallow shoulder lead breath can become a way of life. </div>
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<a href="https://1.bp.blogspot.com/-ZR-WXTXEakM/XtqKQpSXfZI/AAAAAAAAClE/UN9ZANTJMQUz2eS2jevjb44xhlvDtO46QCLcBGAsYHQ/s1600/Myrna%2BAnn%2BStefan%2Bbreathe.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="206" data-original-width="206" src="https://1.bp.blogspot.com/-ZR-WXTXEakM/XtqKQpSXfZI/AAAAAAAAClE/UN9ZANTJMQUz2eS2jevjb44xhlvDtO46QCLcBGAsYHQ/s1600/Myrna%2BAnn%2BStefan%2Bbreathe.jpg" /></a></div>
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For many of us, breathing dysfunction started at school. School can mean sitting. The more room our lungs have to take in oxygen, the easier it is for them to do their job. Posture is key to this. Try to blow air into a balloon while you stand on it. Impossible! You may get some air in but you’ll never fill it. The same is true when slump at a desk. Add a screen or keyboard into the mix and we exacerbate the issue. Our shoulders round forward, collapsing the chest and rib cage. Our abdominal muscles stretch and weaken. The intercostal muscles and diaphragm can't contract effectively to create a good vacuum. With the abdomen compressed, our organs can't get out of the way. We don't take in nearly as much air as our lungs actually can hold. Since we don’t get enough oxygen per breath, we breathe more often, recruiting muscles in our shoulders and neck that were never meant to have anything to do with our breathing. Chronic back, neck, hip, and shoulder pain often ensue.</div>
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Are you ready for the good news??? The super-secret wellness weapon each of us has at our disposal - Breathing. </div>
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Let’s try it.<br /><br /><b>Lie down on your back with your feet on the floor. (Go ahead, I’ll wait.)</b></div>
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<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Place your hands on your abdomen - above your hip bones, below your ribs.</b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Rest your tongue gently on the roof of your mouth.</b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Inhale through your nose sending breath downward and feel your hands rise. </b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Exhale, your hands return as your abdomen presses the air up and out. </b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Feel your ribs expand as you inhale and knit together as you exhale.</b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Notice your back expand against the floor as you inhale and draw in as you exhale.</b></li>
<li class="li1" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 10px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Repeat, notice your entire torso from hips to chest expand and contract in 360 degrees. </b></li>
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There you go. </div>
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You are now armed with the most powerful tool for inspiring wellness that there is. Respiration. And while this exercise may feel strange at first, the more you do it, the more natural it will feel and the easier it will be to utilize it in your daily life. Whenever you notice your shoulders creeping into your ears, your heart pounding, or your face flushed with anxiety - first, turn off the news - and then close your eyes and try it. Even seated in a chair, It will slow your breathing, calm your nervous system and increase oxygen flow throughout your body. Simply closing your eyes and allowing breath to move will restore you toward center.</div>
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Looking for more breath work? Add this video to your desktop and open it up whenever you need a breath break. </div>
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If you have questions about either of these this exercises or how best to improve your own breathing as the jumping off point for mobility, please let me know. And if you have breath practice that you love, I'd love to hear about it!<br /><br />I believe breathing is fundamental and I want to help you improve your life by improving yours.<br /><br />Wishing you wellness (and oxygen,)<br />Erika</div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-40970032397281155632019-06-12T09:26:00.000-07:002019-06-12T09:38:24.234-07:00<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-large;">Be Well - Vacation Edition </span><br />
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</span>Relaxing on the beach or exploring a new city, a time out from the normal routine can be a wonderful thing. But it can also make it tough to stay fit—all those meals out and indulging in a few (OK, a lot of) cocktails doesn't exactly help either. All that fun means you might return home feeling less than refreshed. The good news is feeling healthy during and after our vacation is totally possible. A few smart choices can keep us active and energized and help us get the most out of our time away.<br />
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<span style="font-size: large;">Eat Well</span></div>
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Airport. Feast on a high powered meal before hitting the airport to avoid having to eat at the fast food courts. Or, if you know your airport has some great choices, build in time to choose those. DIA has a Root Down and Elway's so if you are coming to see me, you’re all set! If you forget or don’t have good restaurant options, today’s convenience store are full of good options (thank you Paleo, Keto, Low-Carb, Fasting and all the others fads our food makers cater to!)<br />
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Prep for jet-lag. Adjusting to a new time zone might make you hungry at odd or all hours. Feed the urge to snack at 4 a.m. with water and focused breathing (it really works!) and wait for regular meal times. If you decide you must, choose an option like a handful of nuts that will give your body some meaningful calories and not make too much acid.<br />
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Drive past the drive-thru. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks! (See a theme here?)<br />
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Save space for treats. Visiting France? It’d be a sin not to try out some crepes. The beach? You WILL want those drinks with the tiny umbrella. And that's just fine! When you’ll be indulging, indulge! Savor every bite and sip and reward your beautiful body will all the other healthy meals and snacks you can find that day.<br />
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Beware of buffets. With so many delicious choices, how to choose anything other than, well, everything? Start by using a smaller plate; it’ll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.<br />
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Stay regular. No, not that kind of regular. Keeping a fairly consistent diet helps maintain health better than being erratic. Even when you're on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.<br />
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Visit food markets. They’re a great place to soak up some local culture and eat delicious—and cheap—fresh food. Local food is better for the environment; you get to pick what you’re eating; and you'll even squeeze in some movement as you walk around the market. Triple WIN!<br />
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Pack snacks. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. It’ll keep money in your pocket and away from unhealthier options. Trail mix, hand held fruit and veggies (carrot and celery sticks for the win!) are all healthy, portable options.<br />
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Make your own meals. If you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. You’re more likely to eat something nutritious at home—and you’ll know exactly what’s in it.<br />
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Beware of drinks. A single cocktail, mocktail, soda, energy drink or other can contain loads of sugar and empty calories. If a stiff drink is necessary (and sometimes it is!), try some of these healthier drinks instead.<br />
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Take a local cooking class. It’ll help relieve stress and you’ll be able to recreate the flavors of your vacation long after it’s over. Bonus points for doing something cultural and off the beaten path!<br />
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<span style="font-size: large;">Move Well</span><br />
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See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to get those heart rates up while taking in the views. Lots of cities even offer walking, biking, paddling and running tours to let you explore while getting a workout in.<br />
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Take the stairs. Skip the elevator and sneak in some extra cardio. Bonus: Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.<br />
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Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin’ it in a new city.<br />
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Be adventurous. Break out of a workout rut and use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.<br />
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Try the local specialty. Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or let your colors show with flamenco moves in Spain. It’s a great way to learn about a different culture while getting your fitness fix.<br />
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Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat. <br />
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<span style="font-size: large;">Room Well</span><br />
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Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesn’t have the facilities, find out if discounts are offered at a local gym or scope out a nearby park or walking route. <br />
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Scope out the neighborhood. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure there’s a track nearby. If you can’t unwind until you hear namaste, stay near a yoga studio. ASK! The locals will know where to go.<br />
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Do it anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit.<br />
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Stash food. Ask for a room with a mini-fridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service. If I am going somewhere I know I won't get to a store, I carry an apple and avocado a day. It’s 100% worth the extra baggage fee!<br />
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<span style="font-size: large;">Rest Well</span><br />
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Keep work away. It’s a vacation, remember? Resist the urge to check work e-mail and focus on having fun. It will keep your mind clear and allow you to decompress. If your job, like mine, requires you to check in; set limited hours so your contacts will know when to expect you and you can really log off the rest of the time. No emiling allowed from the top of a 14er!!!<br />
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Free your mind. Meditating for just a few minutes each day can help relieve anxiety and <br />
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stress. Bonus points if you can find a beautiful space to do it in.<br />
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Get the most out of time off. Doing activities that you enjoy, keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that you’ll get the most bang for your buck out of a vacation.<br />
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-84170941307976145422018-12-14T10:46:00.001-08:002018-12-14T10:46:26.356-08:00<table border="0" cellpadding="0" cellspacing="0" class="mcnBoxedTextBlock" style="border-collapse: collapse; min-width: 100%; text-size-adjust: 100%; width: 100%px;"><tbody class="mcnBoxedTextBlockOuter">
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<span style="color: dimgrey;">Gratitude at all costs? NO. Thank you. </span></h2>
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“Be grateful.” "I'm trying to be grateful." "I guess I should be grateful..."<br /><br />If I had a nickel for every time I hear or say those words, specially this time of year. Well, I'd have a lot of nickels. </div>
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Most of us, somewhere along the way, have been told that we are supposed to be happy and grateful for what we have: grateful for all the opportunities that life has presented us, grateful for our health, grateful for...everything.</div>
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And I am not here to tell you that there aren't massive health benefits to recognizing our blessings and expressing gratitude for the same. <a href="https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health" style="color: #00add8; text-size-adjust: 100%;" target="_blank">You can read more about that here.</a> But here's the rub. Many of us, in the quest to be grateful feel told to shy away from expressing our true emotions. It goes something like this:</div>
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I feel sad.</div>
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I’m not supposed to feel sad.</div>
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There’s no reason to be sad.</div>
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I’m not that kind of person.</div>
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My life is great, I should be grateful.</div>
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We judge, reason, analyze, and rationalize our feelings in an attempt to feel in control, yet we often forget that our feelings are there for a very good reason. When we allow ourselves to naturally express how we’re really feeling, a shift occurs and new feelings tend to show up.</div>
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Eugene Gendlin, a former professor at the University of Chicago phrased this idea so eloquently in saying the following:</div>
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<em>“When a feeling is felt, it changes. Most people don’t know this. They think that by not permitting the feeling of their negative ways they make themselves good. On the contrary, that keeps these negative static, the same from year to year. A few moments of feeling it in your body allows it to change. If there is in you something bad or sick or unsound, let it inwardly be, and breathe. That’s the only way it can evolve and change into the form it needs.”</em><br /><br />A few moments of feeling anything but grateful in your body allows it to change. Imagine giving yourself time to feel whatever you’re really feeling. Imagine shelving the judgment, analysis, and rationalization for just a few moments.</div>
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Here are a few techniques to help you release any sort of false gratitude and get closer to your true feelings:<br /><br /><strong>1. Make a safe space. </strong>Most of us don’t express ourselves fully because we don’t feel safe doing so. Find a space in your life where you can fully express, whether it's in your car (one of my favorites) or at a close friend's place. Go somewhere where you feel totally comfortable being totally honest with yourself.<br /><br /><strong>2. Find your crew. </strong>Think about someone in your life who you can always depend on to be your friend, even through difficult times. Ask this person if they would be willing to be with you as you express how you’re actually feeling. Once you get the yes, try out a simple sharing exercise. Set a timer for three minutes and say aloud, "I feel ________.” Don’t stop until the timer goes off, and let yourself share without a filter, even if the words don't make sense right away.<br /><br /><strong>3. Talk to yourself. </strong> Not in a 'people will wonder about you' way, but in a 'so you can know the answers' way. Try it on for size. Ask yourself what feelings are waiting to be expressed, and, without judgment (or with a little less judgment than usual), let yourself answer honestly. You might find yourself laughing, screaming, crying, yelling, grunting, or just staying silent. Embrace whatever comes.<br /><br />Practicing sitting with all the emotions we are capable of, not just the one that seems to get all the attention during the holiday season, is one of the best ways I know to survive and even thrive through all the seasons of our lives. Looking for more on how to have a healthy holiday season?<a href="https://tayloredfitnessonline.blogspot.com/2017/11/4-real-life-ways-to-have-happy-healthy.html" style="color: #00add8; text-size-adjust: 100%;" target="_blank"> Check out my favorite 4 Real-Life Ways to Have a Happy Healthy Holiday.</a> And if you are looking for that ally, please don't hesitate to let me know. That is what i am here for!<br /><br /><strong style="font-size: 18px;"><span style="font-family: "lucida sans unicode", "lucida grande", sans-serif;"><em style="font-size: 12px;">Gratefully, (most of the time) yours,<br />Erika</em></span></strong></div>
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<br /><br />Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-30416983085632595772018-09-02T08:44:00.004-07:002018-09-02T08:44:50.295-07:00Fuel better, Feel Better. For REAL! <div style="font-family: Helvetica; font-size: 12px; font-stretch: normal; line-height: normal;">
<span style="font-size: 12pt;">After nearly a full year of vetting, learning, doubting, experimenting, sharing with some of my most trusting clients - feeling the results in my own body and seeing my family’s health blossom; I am so proud to announce my partnership with one of the fastest-growing nutrition companies i bet you’ve never heard of. </span></div>
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<span style="font-size: 12pt;">But that’s going to change!</span></div>
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<span style="font-size: 12pt;">My new team is full of nutritionists, athletes, trainers, health coaches, and doctors. I’m learning so much!!! Totally comprehensive line of products: kid’s stuff, athletes performance, support for healthy aging, weight loss...means I can support all of my clients, rock my own health and make sure my entire family gets the nutrients they need. </span></div>
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<span style="font-size: 12pt;">I know! </span></div>
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<a href="https://1.bp.blogspot.com/-hJnt9JNnMp0/W4wEuvJD7YI/AAAAAAAABlk/qPj5tlr8bKMwiapKN9Y68yGvKV7k17p0QCLcBGAs/s1600/40077675_10155643669236179_5467822710195224576_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-hJnt9JNnMp0/W4wEuvJD7YI/AAAAAAAABlk/qPj5tlr8bKMwiapKN9Y68yGvKV7k17p0QCLcBGAs/s320/40077675_10155643669236179_5467822710195224576_o.jpg" width="320" /></a><span style="font-size: 12pt;">I’ve always said we can “just do it with grocery store food.” And maybe some of you can. But I wasn’t. Just days after starting to eat these live, raw and dehydrated superfoods, I could feel the difference. And my family... My WHOLE family!!! 😍 </span></div>
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<span style="font-size: 12pt;">I mean look at us, we’ve got places to go and we need the fuel to get there! </span><br />
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<span style="font-size: 12pt;">So what’s changing?</span></div>
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<span style="font-size: 12pt;">I can now offer 100% money-back guaranteed superfood product support for my weight loss, athletic and lifestyle programs. </span></div>
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<span style="font-size: 12pt;">What isn’t changing?</span></div>
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<span style="font-size: 12pt;">My commitment to mentoring each and every one of my clients with personal, positive, caring attention to your goals and your challenges. Because that is I do. </span></div>
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<span style="font-size: 12pt;">Why now?</span></div>
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<span style="font-size: 12pt;">This is working for me and for my family. And I wouldn’t be doing my job if i didn’t share it. Have you seen the news? Glyphosate??? Well, that’s a whole other post. </span></div>
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<span style="font-size: 12pt;">I would love to tell you more. </span></div>
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<span style="font-size: 12pt;">Comment, message me, call me, send a carrier pigeon. Ask me anything! My passion is inspiring small changes that make each of us more vibrant and healthy so we can keep on doing the work the world needs us to do. I am beyond thrilled to add this to the tools we have to do just that</span><br />
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<span style="font-size: 12pt;">Want to hear more? Shoot me an email: <a href="mailto:erika@tayloredfitnessonline.com">erika@tayloredfitnessonline.com</a></span></div>
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-67431272198104856402018-06-03T18:25:00.001-07:002018-06-03T19:00:40.751-07:00How to get a Bikini Body in Two Simple StepsAll of a sudden, out of nowhere, we’ve reached that point of the year where we start to fret about buying a swimsuit. It’s just dawned on us that the body we've been wrapping in sweats and sweaters all winter will soon be on display on a beach somewhere or at the neighborhood pool<br />
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Guess what; It’s not a coincidence we are feeling this way.<br />
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That sound you hear? It’s the avalanche of “summer is coming” content flooding the airwaves, internet searches, magazines, tv shows, store shelves and every other nook of the advertising world.<br />
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You know the type of stuff I’m talking about. It’s the “how to get your body beach ready in time for summer” articles. The dozens of beauty brands pedaling cellulite-busting and fat-melting creams and potions. Friends posting status updates about their “bikini body” weight loss progress accompanied by the obligatory before and after shots.</div>
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It's a thing. And it's not new.<br />
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Bo Derek in 1979's 10. Pamela Anderson in 1992's Baywatch. Kate Upton in 2014's The Other Woman. Each time you see a woman jogging on a beach, there are two consistent realities: She is always in slow motion, and she is invariably slim. The former is hilarious, while the latter is more harmful. Presenting any body as the only desirable type of body may sell, and it may also be pretty darn dangerous.<br />
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The Rise of the Bikini Body<br />
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The concept of the bikini body is simple: In order to wear a bikini, and have it be deemed socially acceptable, you should have a specific type of figure. This includes but is not limited to: a thin waist, round butt, full-but-not-too-large breasts, and long legs. There should be no cellulite, no body hair, no stretch marks, no blemishes. In short, you should have the body of a heavily Photoshopped celebrity that fits the profoundly narrow definition of beauty in Western society.<br />
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According to <a href="http://nymag.com/thecut/2014/07/why-cant-we-stop-talking-about-bikini-bodies.html">The Cut</a>, the term "bikini body" was initially popularized as a result of a weight loss chain's ad campaign in 1961. The name of the company was Slenderella. "Summer's wonderful fun is for those who look young," one ad read. "High firm bust — hand span waist — trim, firm hips — slender graceful legs — a Bikini body!" The message was loud and clear: Want to look good in a bathing suit? You have to look like this. And you know those weird videos of women in the '50s and '60s lying on vibrating tables that supposedly "shook off" fat? That was what Slenderella specialized in. While it wasn't exactly an effective workout, it did usher in a phrase that would be used to aggressively shame women's bodies for years to come.<br />
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This theme has continued throughout the last six decades, both in advertising and in entertainment. Most of the most iconic scenes in films featuring women in swimsuits reflect this — just look at literally any Bond girl ever. Onscreen and off, the term "bikini body" has become synonymous with tall and lean. A quick Google search of the term shows exactly what it's associated with: Again, the images almost exclusively depict thin, able-bodied white women in their twenties and thirties with medium-sized breasts, narrow waists, zero cellulite, hairless skin and toned stomachs. The framework for having your body considered bikini-worthy is clearly narrow.<br />
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And no matter what your weight is, there's always a label somebody wants to slap on it: pear-shaped, skinny, hourglass, top-heavy, fat, whatever. You're "supposed" to dress according to your body shape, as though humans neatly, naturally fit into these categories. </div>
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How This Affects Us<br />
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At least 20 million women and 10 million men <a href="http://www.nationaleatingdisorders.org/general-statistics">suffer from a "clinically significant eating disorder"</a> during their lives. The median age of eating disorder onset is approximately 12 to 13 years old. Forty-two percent of girls in first, second and third grade say they want to be thinner. The fact that many folks, particularly young women and girls, have negative feelings toward their bodies is nothing new.<br />
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Eating disorders are not always the direct result of poor body image — many folks cope with trauma by controlling their food intake, for example, while others develop eating issues in response to familial relationships, such as a parent who's constantly nagging their child to lose weight or to eat less. It is not so simple as seeing a tabloid making fun of, say, Kelly Clarkson for gaining weight — and poof! Suddenly you've got an eating disorder. Still, the messages telling you over and over and over that your body is inadequate, unsightly, disconcerting and unacceptable are grating — and borderline impossible to avoid. </div>
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The concept of the swimsuit body is nothing more than a societal myth constructed to tear away at self-esteem. In a culture that profits from our insecurities, the bikini body traps consumers into believing they must change something about themselves in order to be deemed socially acceptable. Although striving to be healthy isn’t necessarily a bad thing, health is not the end goal in the “bikini body challenge.” Our obsession with looking “beach ready” just shows how normalized objectification and self-hatred is: we merely accept this fear of looking fat on the beach as something completely normal. </div>
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While this is typically associated with women, men struggle with this same issue: all genders are impacted by low self-esteem when it comes to body image (particularly relating to swimsuits). In a recent poll on Twitter, 63% of respondents said they had avoided going somewhere in public due to self-consciousness regarding their body in a swimsuit (the demographics of this poll were primarily college and high school students).</div>
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Rejecting the Ideal<br />
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In the past few years, people — particularly women — have been pushing back against this impossible-to-meet standard. Models, bloggers and prominent celebrities like Mindy Kaling, Amy Schumer, Jennifer Lawrence and Mo'Nique have outspokenly rejected the traditional notion that their bodies need to match one specific appearance, lest they resign themselves to a life of floor-length dresses and knee-length swimsuits. Model Tess Holiday, for example, runs the popular <a href="https://www.instagram.com/effyourbeautystandards/?hl=en">Eff Your Beauty Standards</a> page, posting photos of gorgeous folks of all sizes rocking crop tops, bikinis, short skirts and more. You name it, they've worn it, and worn it beautifully. Another loud and proud promoter of body positivity is YouTube star <a href="https://www.youtube.com/user/tonjesml">Meghan Tonjes</a>, whose <a href="http://thebootyrevolution.tumblr.com/">#BootyRevolution</a> campaign invites people to share their figures as she celebrates her own — and refuses to let anyone make her feel like her body is somehow not acceptable or worthy of being seen.</div>
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So how can we fix it? We can start by abandoning the idea of the “swimsuit body.” We, as a society, must be more accepting and loving of not only others, but ourselves as well. We must look for happiness and satisfaction within ourselves as opposed to attempting to find happiness by emulating the girl on the cover of Sports Illustrated (yes, she is beautiful, but so are you and everyone else, in a unique and radiant way). </div>
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Remember, there are only two steps to getting the perfect swimsuit body: buy an awesome swimsuit and put it on YOUR body, just as it is.</div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-31074071287791214572017-12-29T13:55:00.002-08:002017-12-29T14:14:09.279-08:00Self-Care. Why its a non-negotiable part of your wellness routine and how to get it now!Self-care, like mindfulness and 'clean' eating and 'functional' fitness are terms wellness pros like myself throw around a lot these days. And while all of these concepts can be powerful tools in our health tool belts, overuse of the words themselves often leads to confusion about how we can implement them into our daily lives.<br />
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So what, exactly IS this self-care thing we are all talking about???<br />
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Often-ignored but totally necessary, self-care is any action or behavior which benefits us by improving our mental and physical health through better self-esteem, less stress, and overall wellbeing and that helps us avoid triggering health problems (like increasing our risk for heart problems due to excess stress, for example). These behaviors help provide balance in an increasingly over-stimulating world. Self-care makes up an essential part of a healthy lifestyle that keeps us healthy, happy, and more in-tune with our minds and bodies.</div>
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Great. So know we know what it is. So why aren't we doing enough of it?<br />
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Healthy self-care isn't always easy! It can be tough to make the healthy changes and manage stress in positive ways when we are bombarded with messages of easy fixes like alcohol. Self-care is also sometimes associated with selfishness and lazy, over-indulgent behavior. This mentality might make us feel guilty for thinking we need to take a break from our lives to do something that, simply put, makes us feel better. But ignoring our needs has some dangerous side effects: It makes us more likely to get sick and can make existing conditions worse; not to mention the emotional toll of never taking a break.</div>
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Making the time to check in with your mind and body isn't only not selfish, it is necessary! When we take good care of ourselves, we're likely to see an improvement in many aspects of our lives, including our physical health, relationships, and even our income. Plus, by making the choice to practice self-care, we have a tendency to care more for others; proving its importance for not just ourselves, but the world around us.<br />
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So what's a wellness wanting person to do??? How do we work self-care into our already very full lives?<br />
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Self-care is a very individual thing, so there's no set prescription for how or when to do it. Which can make it harder to figure out what is right for you. Luckily, exploring what works for us each is part of the process and is great for us in and of itself. Lost for ideas? No worries!!! While there is no one size fits all. The silver bullet is in the practice itself so anything you so will do the trick until you figure out your best recipes. Here are some great places to start to slash stress, boost happiness, and improve total health. Practice any of these self-care behaviors (or any others that occur to you!) daily, weekly, or even hourly; whatever feels best to you IS what is best for you.<br />
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<b>1. Get outside</b><br />
Ditching the comfort of your home is a great way to improve mental and physical health. Similar to meditation, spending time out of doors benefits the brain. Being outside in nature also makes us feel more alive. Even visiting in an area with more green space (i.e. parks and gardens) is associated with greater life satisfaction and less mental distress. Consider taking your sweat session into nature, too. Working out in the Great Outdoors boosts mental health, and may decrease tension, anger, and depression. It doesn't need to be much just walk fast enough to boost that heart-rate a bit and you will reap the rewards.<br />
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<b>2. Pay it forward</b><br />
By helping others, we actually help ourselves, too. Lending a hand not only boosts mental health, but may also lead to a longer life . Volunteering also positively affects self-confidence, self-esteem, and general wellbeing.<br />
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<b>3. Breathe and breathe the right scents.</b><br />
We know that breathing techniques can help us relax. But what we breathe might be just as important as how we breathe. While the benefits of aromatherapy are debated, research suggests that citrus scents, orange essential oil in particular, can help slash stress and anxiety, and getting a whiff of rosemary may boost memory .<br />
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<b>4. Be happy (even if you have to fake it at first)</b></div>
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We all know that happiness feels good, but it’s also great for our health. Feeling happy may even prevent disease, including heart disease. But being happy is easier said than done, right? Turns out there’s actually a simple way to feel more upbeat: Just crack a smile! Tell yourself you feel happy and eventually yourself will start to believe you!<br />
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<b>5. Meditate.</b><br />
Meditation is proof that it doesn’t take a ton of time to do a mind and body good. Just a few minutes of quieting your mind can help relieve stress. Other benefits include a boost in compassion and emotional stability, meditating could even keep winter illness at bay . The best part? Its benefits continue even when we’re not meditating—consider it the gift (to yourself) that keeps on giving. Remember, its the trying it that is the key. Like flexing a muscle, the more you try the better it gets. <a href="https://www.youtube.com/watch?v=mtsdz_jhB7c&index=13&list=FLGEUPtdlSmptvq9ZARrUIMQ" target="_blank">Check out my favorite meditation technique for us newbies here. </a><br />
<b><br />6. Dance!!! </b></div>
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Shaking your booty doesn’t just make for a fit physique. It may also improve both mood and body image, lead to a better outlook, is associated with a lower risk for dementia, and even help you make friends. Consider this your cue for a silly impromptu dance party. Seriously. Right now!!!<br />
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<b>7. Turn up the tunes</b><br />
If you’ve ever noticed that certain songs bring a smile to your face, you’re not alone. As it turns out, science has taken note, too. Research shows that listening to music makes already positive emotions even more intense, and upbeat music in particular can do great things for your mood. Plus, jamming out can also improve heart health .<br />
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<b>8. Eat more fruits and veggies</b><br />
Adding more fruits and veggies to our plate is a great way to practice self-care all throughout the day. Eating berries boosts brain health while noshing on peppers prevents Parkinson’s. And in case we needed another reason to load up on nature’s goodness, filling up on seven portions of fruits and veggies per day might make us happier.<br />
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<b>9. Swear it off.</b><br />
If you've been in the room with me when I get activate about something, you know i practice this one often. True, a potty mouth isn’t appropriate in a lot of scenarios (work… church… on a date… you get the picture). But dropping a few creative curses might be an easy way to blow off some steam. Swearing can even reduce physical pain, and may even boost confidence and self-esteem. REMEMBER, timing is everything, so be sure to filter your expletives to avoid adding embarrassment to stress. And I don't want to hear from your mothers about this one!<br />
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<b>10. Get it on.</b><br />
Another one you may not want to talk to mom about...There are tons of awesome things about sex, even apart from the way it makes us feel. Getting busy can boost the immune system, help to reduce stress, and may even relieve migraine and other chronic or acute pain. And that’s just to name a few of its health benefits. I could go on about this one all day. But maybe that's best saved for another time... Even if you are going to 'go all the way,' cuddling is good for you. Studies show that physical contact reduces stress and releases a hormone called oxtocin that boosts happiness.<br />
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<b>11. Get between the covers.</b><br />
See, it's not just me with a one-track mind! I meant BOOK covers!!! Contrary to what some middle school bullies believe, reading is cool. And, it’s really good for our health. Reading on a regular basis keeps the mind sharp as it ages, and reading fiction in particular makes for more creativity and a more open mind. Cracking open a book may also improve sleep and make us more empathic. Book worms unite!<br />
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<b>12. Laugh out loud</b><br />
There’s a reason people say laughter is “the best medicine”: Chuckling and giggling benefit our mental and physical health, especially when combined with exercise . Giving into a case of the funnies can improve our overall quality of life, while getting goofy with other people can help us connect with the people we laugh with and foster our relationships. Watch a funny movie or a comedy on television, those Family Ties reruns may actually be good for your heart.<br />
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<b>13. Get some ZZZZs</b><br />
There tons of things that can sabotage our sleep, whether it’s a late night at the office, a wild night with friends, or just catching up on Game of Thrones. Skimping on shut-eye can hurt job productivity, make us choose to eat larger portions and make other questionable choices, and may lead to diseases like heart disease and diabetes. Prioritize sleep time for a healthier, happier you; even if it’s just a quick cat nap during your lunch break.<br />
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<b>14. Declutter</b><br />
Clutter can stress us out and bring us down. On the flip side, sorting through and purging unorganized papers, clothes, knickknacks, or whatever else is crowding our lives may help us be more productive, cheerful, and calmer. And, see #2, give some unneeded stuff away to an organization that will put your clutter to good use!<br />
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<b>15. Pound the pavement</b>Not only do walking and running it torch calories, but both are great mood-boosters that can help reduce anxiety. Both may even provide pain relief. Exercise in general is linked to decreasing symptoms of depression, so lace up your sneakers the next time you need a mood lift.<br />
<b><br />16. Indulge in a massage</b><br />
Set aside some time to experience the complete and total bliss of a massage. It soothes both the mind and muscles, improves sleep quality, and reduces stress.<br />
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<b>17. Namaste</b><br />
It comes as no surprise that yoga is a healthy practice. It helps relieve anxiety, stress, and depression, all while boosting energy levels and improving our overall sense of well-being. Don’t think you have to commit to a full-length yoga class to reap its health benefits. Just 20 minutes on the mat improves focus and boosts the brain . <a href="https://www.youtube.com/watch?v=wG5X2-PEK9g&index=1&list=FLGEUPtdlSmptvq9ZARrUIMQ&t=11s" target="_blank">Try these simple yoga poses with me to erase any built-up tension. </a><br />
<b><br />18. Unplug</b><br />
These days, it feels like everyone’s glued to a phone, laptop, or both at the same time. Deliberately taking a break from social media, e-mail, blogging, and so on can help us recharge and gives our brain the downtime it needs to work at an optimal level.<br />
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Remember, the magic bullet is the practice. Finding your optimal mix will take time and will asl change depending you your needs and the world around you. Learning to keep looking for that right mix of self-care practices and making the commitment to stick with them is the answer. And YOU deserve it. Let me know if there is anything I can do to help you take steps on this non-negotiable part of your fitness journey. I'd love to hear from you! </div>
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Wishing you wellness,</div>
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Erika</div>
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<a href="mailto:erika@tayloredfitness.com">erika@tayloredfitness.com</a></div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-19719215061793519872017-11-15T06:54:00.003-08:002017-11-15T07:56:27.647-08:004 Real-Life Ways to Have a Happy Healthy Holiday. <div class="separator" style="clear: both; text-align: center;">
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<b>Thanksgiving, Christmas, Hanukkah and New Year’s; Times of nothing but joy and celebration, togetherness and happiness.</b><br />
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Well, yes. I hope that for most of us joy is the prevailing thing we feel this time of year. But let's be realistic. The holidays are rarely only merry and bright at every turn. In fact, they can be downright stressful and often come with challenges to both our physical and emotional health. </div>
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But there is hope! It is possible to survive and even thrive during this season. It takes a little thought, a bit of planning and a lot of mindful attention but we can do it! </div>
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<b>#1. Eat (And Drink) Well</b><br />
It is shockingly common to pack on 5-10 pounds during the holiday season. Yikes!!! But there are ways we can eat well and not deny ourselves the treasured pleasure of our favorite holiday foods.<br />
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<li>Know which foods are high in caloric content and low in nutrition. Don’t deprive yourself if there are some that you know you will be sorry to miss. Indulge in moderation and savor every bit.</li>
<li>Eat several smaller meals throughout the day instead of "saving yourself" for the gorge of one party or buffet. Keep your blood sugar steady and you'll make better choices when it's time to sit down for the feast. </li>
<li>Opt for healthy options at home, and when visiting others, bring a healthy dish to share. YES!!! Be that lady that brings the veggie tray!</li>
<li>Uber-key, this time of year, be careful of liquid calories. Alcohol especially. There is a giant difference between a glass of wine and your brother's White Chocolate Peppermint Pumpkin Spice EggNog. In addition to the empty calories, alcohol makes it harder to make good food choices and your body will scream for sugar the whole next day. Dangerous when you KNOW there are cookies everywhere. My drink of choice for holiday parties is club soda with a splash of tart cherry or pomegranate juice. Looks and feels festive and delivers an extra dose of anti-inflammatory, anti-oxidant deliciousness. </li>
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<b>#2. Move!!!</b><br />
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Exercise is just as, if not even more important during the holidays as any other time of the year. It not only helps you burn the extra calories in your neighbor's famous Peppermint Bark, it will also support you in managing stress and in keeping up will all the added events and activites in your calendar.<br />
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<li>If you have a regular workout routine, stick to it as best you can! It may seem like a luxury as your holiday schedule starts to fill up skipping workouts can make us feel sluggish and depress our immune systems. Not a good time of year for feeling blah so keep those appointments with yourself!</li>
<li>Aim for getting your heart rate up at least four times a week and move at a moderate pace for at least 30 minutes everyday.</li>
<li>Try not to sit still for longer than 20 minutes at a time. It can be challenging with holiday travel and going to see your niece in her pageant but it is possible. Squirm in your seat. Do some isometric contractions of your glutes (in other words, clench your butt.) Tell your husband you'll leave him alone for the second half of the game if he takes you for a walk at half-time. </li>
<li>The weather outside may be frightful sometimes, but the winter has a lot of fun to offer too. Ice skating, sledding, snow sprints — all of these can be great exercise. </li>
<li>Holiday get-togethers offer a wonderful opportunity to share in some healthy traditions like a walk after dinner or a inter-generational snowball fight. Seize this chance to set the example for younger generations to get up and get moving so they will be healthy enough to pass them on and on and on. Along with that EggNog recipe. </li>
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<b>#3. Prevent illness and injuries (if you are skimming this, don't miss the last one!!!) </b><br />
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<li>Colds and the flu are most prevalent in the winter. Prevent them by washing your hands regularly and urging others to do the same. </li>
<li>Stay hydrated! If the air is extra dry in your neck of the woods this time of year, plain water may not do the trick. I add peppermint oil to mine to encourage my body to soak it up. </li>
<li>Dress in layers so you can help your body self-regulate. </li>
<li>Sprinkle sand on icy patches and be sure snow is removed from walkways as soon as possible. </li>
<li>Be sure you know and employ safe shoveling practices. </li>
<li>Be mindful of those at increased risk of falling but remember that falling is a risk for ALL of as and a fall can ruin not just your holiday. Proper footwear, adding balance practice to your exercise routine and being sure that the holiday wrappings are properly put away in a timely fashion will all contribute to an injury-free season. </li>
<li>Make sure your heating works and is safe. Carbon monoxide is a silent killer. Install a carbon monoxide detector and test it once a month. </li>
<li>Keep grills and generators out of the house, and don’t run your car for long periods of time in the garage. </li>
<li>Most residential fires also occur in the winter; never leave fireplaces, stoves, and candles unattended.</li>
<li>Protect your sleep! I know there is a lot on your list but remember that if you sacrifice sleep, you sacrifice health. Get those 8 hours even if it means missing Charlie Rose.</li>
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<a href="https://3.bp.blogspot.com/--WAl0c0MIww/WgxPj3eYnfI/AAAAAAAABQ8/sRiCt7OqxDcToTculqKFBJb2cOxs207LgCLcBGAs/s1600/IMG_3152.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://3.bp.blogspot.com/--WAl0c0MIww/WgxPj3eYnfI/AAAAAAAABQ8/sRiCt7OqxDcToTculqKFBJb2cOxs207LgCLcBGAs/s320/IMG_3152.jpg" style="cursor: move;" width="240" /></a><b>#4. Give Back</b><br />
Volunteering has a lot of benefits for our health. When doing good, we feel empathy which increases our levels of oxytocin. When we volunteer we feel more socially connected, reduce the risk of anxiety and depression while we strengthen self-esteem and self-confidence. Helping others in a meaningful way can also lower blood pressure, improve sleep quality and decrease risk of dementia. Here are some ideas for volunteering this holiday season. And, you know your community I bet you can think of others that would be welcomed in your village.<br />
<ul>
<li>Babysit a young family member; </li>
<li>Ring the bell for the Salvation Army </li>
<li>Offer a ride to a person who can't drive or does not have access to a car</li>
<li>Help at a nonprofit group such as the Humane Society or Meals on Wheels </li>
<li>Share your professional experience with a resource center as a career coach </li>
<li>Tutor at a local school or for a neighborhood kid who could use a boost</li>
<li>Do errands for a neighbor who needs help; or </li>
<li>Volunteer at a museum or another local organization looking for extra holiday help</li>
</ul>
Most importantly, take the time to do the things that give you joy. And don't just do them. Savor them. Drink them in. Hold those moments in your heart because those are the moments that this season is truly made of.</div>
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<br />
Wishing you wellness and happy, healthy Holidays!<br />
Erika</div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-32679334101305760842017-10-30T08:23:00.000-07:002020-02-26T15:52:26.691-08:00100 Reasons to Workout Right NOW!<b><br class="Apple-interchange-newline" />89 Reasons to Exercise Right NOW</b><br />
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We all have those days that we don't think want to workout. Luckily, as humans we are able to talk ourselves into doing things we know are good for us even when the 'don't wannas' strike. Here are some things to remember the next time you need a little motivation to get up and get moving...<br />
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<ol>
<li>Because it makes you feel confident</li>
<li>Because it helps you get stronger</li>
<li>Because exercise helps combat depression</li>
<li>Because you'll feel proud of yourself</li>
<li>Because you have goals you want to reach</li>
<li>Because you'll feel bad if you don't</li>
<li>Because you want to move forward, not backward</li>
<li>Because it improves your heart health</li>
<li>Because you want a great butt</li>
<li>Because it prevents diabetes</li>
<li>Because you want to be a good example to your kids</li>
<li>Because you want to feel good in your clothes</li>
<li>Because it reduces your risk of cancer</li>
<li>Because your body was made to move</li>
<li>Because you want to look healthy</li>
<li>Because it lifts your mood</li>
<li>Because you want to stand taller</li>
<li>Because it reduces back pain</li>
<li>Because it feels good</li>
<li>Because it makes you feel accomplished</li>
<li>Because you spend most of your day on your butt</li>
<li>Because strong is the new skinny</li>
<li>Because dieting only works so much</li>
<li>Because it strengthens your bones, too</li>
<li>Because it's a great way to spend "me" time</li>
<li>Because it helps you de-stress</li>
<li>Because it's cheaper than therapy</li>
<li>Because you want to be strong</li>
<li>Because you want to take care for yourself</li>
<li>Because you are grateful to your body</li>
<li>Because it strengthens your legs</li>
<li>Because it helps your clothes fit better</li>
<li>Because you want to push yourself</li>
<li>Because you are capable of more than you ever imagined</li>
<li>Because moving your body feels good</li>
<li>Because it keeps your mind sharp</li>
<li>Because it helps you banish bloating</li>
<li>Because it helps you sleep better at night</li>
<li>Because it gives you energy</li>
<li>Because you want to stay healthy as you age</li>
<li>Because it improves your balance<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-0x1SNOXjLvI/WfdBmt5n_AI/AAAAAAAABQQ/_nPuCmijydkOPdARIE70S8lrjgiI82jOwCEwYBhgL/s1600/erika%2Bleads%2Ba%2Bbrain%2Bbody%2Bbreak.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://2.bp.blogspot.com/-0x1SNOXjLvI/WfdBmt5n_AI/AAAAAAAABQQ/_nPuCmijydkOPdARIE70S8lrjgiI82jOwCEwYBhgL/s320/erika%2Bleads%2Ba%2Bbrain%2Bbody%2Bbreak.jpg" width="320" /></a></div>
</li>
<li>To maintain caloric balance</li>
<li>Because it boosts your immune system</li>
<li>Because sweat is sexy</li>
<li>Because you want to live longer</li>
<li>Because you want to get better at your job</li>
<li>Because exercisers earn more money</li>
<li>Because you're more likely to eat better when you exercise</li>
<li>Because you want to breathe easier</li>
<li>Because you want to see the scale drop</li>
<li>Because exercise improves your sex life</li>
<li>Because you are worth it</li>
<li>Because being fit makes everything in life better</li>
<li>Because you promised yourself that you would</li>
<li>Because you deserve a better life</li>
<li>Because it'll help you drink more water</li>
<li>Because you want to do real push-ups</li>
<li>Because it reduces your healthcare costs</li>
<li>Because you'll miss fewer days of work</li>
<li>Because you want to create a new future for yourself</li>
<li>Because it'll help you like what you see in the mirror</li>
<li>Because it makes clothing shopping more fun</li>
<li>Because you want to look and feel incredible</li>
<li>Because exercising can be fun</li>
<li>Because it'll give your skin a glow</li>
<li>Because it's a good way to spend time with your friends</li>
<li>Because it'll help you prevent age related metabolic slowdown</li>
<li>Because it reduces your blood pressure</li>
<li>Because you want to care for yourself</li>
<li>Because you don't want to fit into an airplane seat</li>
<li>Because it strengthens your spirit</li>
<li>Because it's a cheap way to entertain yourself</li>
<li>Because you need a reason to wear those new workout clothes</li>
<li>Because you're tired of being tired</li>
<li>Because not working out is not going to get you very far</li>
<li>Because it's a great way to spend time outside</li>
<li>Because you made a commitment to yourself</li>
<li>Because you're tired of starting over</li>
<li>Because there will always be another wedding, vacation or reunion</li>
<li>Because you're not a quitter</li>
<li>Because it improves your cholesterol</li>
<li>Because it boosts your metabolism</li>
<li>Because it prevents age-related muscle loss</li>
<li>Because if you can do this, you can do anything</li>
<li>Because a fit body is more likely a healthy body</li>
<li>Because everyone has at least 10 minutes to spare</li>
<li>Because you want to be stronger than your excuses</li>
<li>Because not working out isn't working out for you</li>
<li>Because the only workout you ever regret is the one you skip<a href="https://1.bp.blogspot.com/-elJsDXgnjMY/WfdBHHpTDyI/AAAAAAAABQI/Ocu4oj4GJhktRVI6ndZrl0GSa9vt35hhgCEwYBhgL/s1600/maa%2Bwith%2Beagle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="206" data-original-width="206" src="https://1.bp.blogspot.com/-elJsDXgnjMY/WfdBHHpTDyI/AAAAAAAABQI/Ocu4oj4GJhktRVI6ndZrl0GSa9vt35hhgCEwYBhgL/s1600/maa%2Bwith%2Beagle.jpg" /></a></li>
</ol>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-20255907709742681452017-09-24T11:43:00.002-07:002017-09-24T13:21:25.949-07:00<div class="separator" style="clear: both; text-align: center;">
10 Minute Abs. Melt your Muffin Top in an Hour a Day. Get your Body Back in just 20 minutes!!!</div>
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With all the competing and often contradictory models out there, how are we supposed to know what the best dose of exercise is for me to get and stay healthy for a lifetime?<br />
<br />
As a child of the 70s and 80s, I grew up KNOWING that I needed at least an hour of sweaty cardio based group exercise class or intense Stairmaster time every single day. That's what Jane Fonda, Shape Magazine and every personal trainer I ever met and the gym told me. And since I adore group exercise class, and hour long cardio based step, slide, Jazzerizice and Zumba were what was offered, that is what I did. More than one a day lots and lots of days.<br />
<br />
It was easy.<br />
<br />
In those decades and all through most of the 90s I was single, didn't have kids, had jobs that made it easy to fit in a trip to the gym daily and had plenty of folks in my social circle who were on the same mission. Because we KNEW it was good for us.<br />
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Fast forward to 2017.<br />
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Between work, my wonderful family and my volunteer gigs, I'm lucky if I make time to brush my teeth, let alone get into gym clothes, drive to the gym, get my hour-long sweat on, get cleaned up and get back to life. Fortunately for me and all the other folks like me looking to get the exercise we need efficiently and effectively without having to carve out a mountain of time, exercise science has come a long way. <br />
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No offense, Jane Fonda, but here's why your hour a day everyday model may not be the best.<br />
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<a href="https://4.bp.blogspot.com/-connGVyhU6w/Wcf5xdum2TI/AAAAAAAABNE/48H09xDUDY4_dIniV9Ay-zulnBtgv8YigCLcBGAs/s1600/for%2Bfast%2Bacting%2Brelief%2Btry%2Bslowing%2Bdown.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="516" data-original-width="648" height="254" src="https://4.bp.blogspot.com/-connGVyhU6w/Wcf5xdum2TI/AAAAAAAABNE/48H09xDUDY4_dIniV9Ay-zulnBtgv8YigCLcBGAs/s320/for%2Bfast%2Bacting%2Brelief%2Btry%2Bslowing%2Bdown.jpg" width="320" /></a><b>Calorie plateaus are real.</b><br />
<a href="http://www.cell.com/current-biology/abstract/S0960-9822(15)01577-8">In a study published by Current Biology</a>, researchers measured the total energy expenditure and physical activity of 322 adults. They found that while physical activity at low levels increased energy expenditure, higher activity levels caused a plateau. In other words, working out more did not increase calorie burn. Though we’re often told to move more to burn more, this study suggests that at a certain point, increasing your exercise level does not benefit you as much as moderate exercise. Being committed to your workout, even if it's short, is always the best bet.<br />
<b><br />There is such a thing as too much.</b><br />
<a href="http://www.mayoclinicproceedings.org/article/S0025-6196(15)00621-7/fulltext">A meta-analysis published in Mayo Clinic Proceedings</a> reviewed studies on running published since 2000 that included at least 500 runners and followed up with them for five years. Researchers were looking for the relationship between vigorous aerobic physical activity (running) and major health consequences (cardiovascular disease and all-cause mortality). They found that “despite the known benefits of high levels of physical activity and exercise training, some evidence suggests that there may be a point of diminishing returns. In fact, there may be a threshold at which high doses of exercise training might detract from the remarkable health benefits of moderate exercise training or even induce cardiotoxicity.” Based on their findings, researchers recommended capping runs at 40 minutes a day for the benefit without the costs of running longer.<br />
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<br />
<b>We’re not all marathon runners.</b><br />
<div>
<a href="http://content.onlinejacc.org/article.aspx?articleID=2108914">A study published in the Journal of the American College of Cardiology</a> followed 1,098 healthy joggers and 3,950 healthy non-joggers from 2001 to 2003. Researchers found that jogging 1 to 2.4 hours per week was associated with the lowest mortality. “Light and moderate joggers have lower mortality than sedentary non-joggers,” the study found, but “strenuous joggers have a mortality rate not statistically different from that of the sedentary group.” This again suggests that dramatically increasing the intensity of workouts, particularly runs, may not be as beneficial as we once assumed.<br />
<br />
There's a lot of pressure out there these days to be something of a marathon runner. What's the point of working out if we can't post some pic of us crossing a finish line on social media, right? But again, as research shows, you don't have to be going the distance to reap the benefits. Do what you can, and pat yourself on the back for it. That's YOUR finish line.<br />
<br /></div>
<div>
<a href="https://2.bp.blogspot.com/-q3nY6ssQR68/Wcf5PevP-aI/AAAAAAAABNA/wo87GDcaVasC1Mlf2fZLwW-0CnWPX4ooQCLcBGAs/s1600/do%2Bwhat%2Byou%2Bcan%252C%2Bwith%2Bwhat%2Byou%2Bhave.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="540" data-original-width="720" height="240" src="https://2.bp.blogspot.com/-q3nY6ssQR68/Wcf5PevP-aI/AAAAAAAABNA/wo87GDcaVasC1Mlf2fZLwW-0CnWPX4ooQCLcBGAs/s320/do%2Bwhat%2Byou%2Bcan%252C%2Bwith%2Bwhat%2Byou%2Bhave.jpg" width="320" /></a><b><br />You don’t have to kill yourself to see results.</b><br />
“Full-body functional strength training can be super effective once or twice a week,” says sports medicine physician and Running Strong author Jordan Metzl, M.D., in an article for <a href="http://greatist.com/move/how-often-to-strength-train">Greatist</a>. Tamir Systems Fitness founder Noam Tamir concurs in the same article, saying, “I have clients who only strength train once or twice per week, and they still see some significant results in strength.” The “less is more” approach is gaining traction in the fitness community and for good reason: if more isn’t necessary for results, why do more?<br />
<br />
Many people fear working out because they see adopting a full-blown routine as the only way to see results. That "all-in" pressure can feel too cumbersome to even know where to start. Sure, you should be consistent with exercise, and your health should always be a priority, but please don't feel like it's all or nothing. </div>
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<b><br /></b></div>
<div>
<a href="https://3.bp.blogspot.com/-7GsfcTyHKTw/Wcf6ENMSrrI/AAAAAAAABNI/PMKt4jHcrzUzND_VuXk32hHU_tI7dj7FACEwYBhgL/s1600/small%2Bopportunities.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="720" height="240" src="https://3.bp.blogspot.com/-7GsfcTyHKTw/Wcf6ENMSrrI/AAAAAAAABNI/PMKt4jHcrzUzND_VuXk32hHU_tI7dj7FACEwYBhgL/s320/small%2Bopportunities.jpg" width="320" /></a><b>Doing a little something, anything, consistently, is a perfect place to start. </b><br />
<b><br /></b>
<b>So get started!</b></div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-50854602413419642692017-06-24T05:29:00.002-07:002017-06-24T06:02:44.067-07:00<div class="separator" style="clear: both; text-align: center;">
The Magic of Rest</div>
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<a href="https://2.bp.blogspot.com/-SwngsNwHeEQ/WU5bFxZBk4I/AAAAAAAABJ4/R6XNDu7pUp4yuMB6cjP9K78jI4NJpkO-gCLcBGAs/s1600/take%2Ba%2Brest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="457" data-original-width="661" height="220" src="https://2.bp.blogspot.com/-SwngsNwHeEQ/WU5bFxZBk4I/AAAAAAAABJ4/R6XNDu7pUp4yuMB6cjP9K78jI4NJpkO-gCLcBGAs/s320/take%2Ba%2Brest.jpg" width="320" /></a></div>
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<br />
If you've played with me before you know I usually talk about breath as the secret weapon and I still believe that it may indeed be the most important piece in our wellness arsenal.<br />
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But today I am talking about rest.<br />
<br />
I say this in every single program that I write, "Your body needs time to rest and recover to build muscle." But this month I want to share with you my own experience with over training and frustration with muscle development. Leading up to and after surgery two years ago I experienced a great deal of muscle atrophy and sarcopenia (don't worry if you don't know what that is, it is the topic of a day coming soon). I did not take my own advice and hit the resistance training hard and daily as soon as I was cleared. After 3 months of effort with little result my Physical Therapist asked me how often I was working out. When I told her "every day" she hit the roof. I got an earful about practicing what I preach and then strict orders to rest each muscle group 48 hours between workouts.<br />
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Guess what.<br />
<br />
It worked. Just a few weeks down the road the difference was dramatic. I still have some nerve related weakness on one side but overall both muscle strength and endurance are vastly improved AND some of the excess weight that accumulated during the bedrest found it's way off my body.<br />
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So there you have it. But there is no need to take my word for it, check out what <strong><a data-cke-saved-href="http://www.shape.com/fitness/workouts/9-reasons-skip-your-workout-sometimes" href="http://www.shape.com/fitness/workouts/9-reasons-skip-your-workout-sometimes" rel="nofollow" target="_blank">Shape Magazine has to say</a> </strong>about the benefits of rest days and then be sure you are getting them!<br />
<br />
Let me know if you have any questions about this or anything else you hear me talk about in my programming, <a href="https://www.facebook.com/tayloredfitfun/" target="_blank">on FaceBook</a>, <a href="http://www.tayloredfitnessonline.com/" target="_blank">on my website</a> or here in this blog. That is what I'm here for.<br />
ErikaErika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-36093555960935028632017-01-15T09:53:00.003-08:002017-01-15T11:03:43.534-08:00<table align="center" border="0" cellpadding="0" cellspacing="0" class="templateContainer" style="border-collapse: collapse; color: black; max-width: 600px !important; width: 100%px;"><tbody>
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<span style="color: #444444;">How to Stop Resolving and Start Doing: </span></h2>
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<span style="color: #666666;">Six Steps to Banish the Post-Holiday Blues and Make the Most Out of Your New Year</span></h3>
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Post-holiday blues. I've got them! Anyone else?</div>
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The negativity and model after model of name-calling and visceral hatred surrounding our political discourse are not helping one bit. Experts would tell me to turn off the news for starters. However, given what I do for a living and where my passions lie, getting all the news I can is necessary if I am going to have insight into the landscape in which my clients are operating and the latest research on the best ways to support them.</div>
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Luckily, over the holidays, I made plenty of time for family, ski-slopes, gatherings of friends and celebrating all that is good in the world. Having my family together, largely joyful and relaxed, was the greatest holiday gift I could ever imagine.<br />
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And now, it's over. </div>
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I remember telling my boys when they were younger and crying because they didn't want a good play session with a friend to end, that they should be grateful the time had been so good instead of sad because it was over.</div>
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What a load of crap.</div>
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Right?!? I mean, yes, we want to be grateful. But not sad it's over?</div>
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Come on, of course we are. Or, maybe we are sad because the holidays weren't all they are cracked up to be. Unmet expectations are tough. That Dickensonian ideal family gathered around the fire isn't reality for many of us. And now; r<span style="line-height: 1.6em;">e-entry into the 'real' world hits us. Holidays are over, time to get back to work. It's cold outside and spring break seems a long, long way off.</span></div>
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<br />
<span style="line-height: 20.8px;">So what's a longing-to-be-positive person to do? Steps, take some steps:</span></div>
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<span style="color: #202020; font-family: "helvetica"; font-size: 16px; line-height: 1.6em;">1. Own those blues. Ignoring or minimizing our feelings can make them seem more frightening and insurmountable. Rekha Shrivastava, </span><span style="font-family: "helvetica";"><span style="color: #202020; line-height: 1.6em;">of the Unity Health System in Rochester NY, says, "The result of this kind of </span><span style="color: #202020; line-height: 25.6px;">suppression</span><span style="color: #202020; line-height: 1.6em;"> is often </span><span style="color: #202020; line-height: 25.6px;">anxiety</span><span style="line-height: 1.6em;"><span style="color: #202020;">, phobias, depression and restlessness." Her advice is to </span><a href="http://www.cognitivehealing.com/depression/learn-how-to-identify-and-express-your-feelings/" target="_blank"><span style="color: #3d85c6;">learn how to identify and express your feelings.</span></a><span style="color: #202020;"> Once you put words to your feelings, share them. </span></span></span><strong style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 1.6em;">Please, say it out-loud</strong><span style="color: #202020; font-family: "helvetica"; font-size: 16px; line-height: 1.6em;">. Let someone else know how you are feeling. You may even help them deal with their own feelings, which is such a gift.</span></div>
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2. Simplify your goals. How many of us have already dropped the resolution ball? You are not alone. Only about 8% of people who make New Year's Resolutions stick with them. Try this instead: Think about what you want to achieve and make a to-do list that will get you there. Start with the day you are in. What can you do today that will move you closer to your goal? Write it down and pat yourself on the back when you cross it off. </div>
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<span style="color: #222222;">3. If your holiday schedule had you overlooking your support-group community, go back to your meetings or group that will help you with addictions that might have been activated during the holidays. With the stress of Christmas and increased party attendance, it is common for people to start drinking again or eat foods they know they are sensitive to. The addiction hill is much less daunting a climb with your crew beside you. Precisely the reason we start the </span><span style="color: #3d85c6;"><a href="https://sites.google.com/a/tayloredfitnessonline.com/funtobfit/challenges" target="_blank"><span style="color: #3d85c6;">Resolution Challenge</span></a> </span><span style="color: #222222;">mid-January!</span></div>
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4. Assess the damage excessive holiday shopping did to your bank account and establish a new savings plan. Regaining a sense of financial control can boost your mental health and alleviate stress. If necessary, seek the assistance of a financial counselor or money manager.</div>
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<span style="color: #222222; font-family: "notonashkarabic" , , "helvetica neue" , "helvetica" , "roboto" , "arial" , sans-serif; font-size: 1.0625rem; line-height: 28px;">5. Join a new health club or hire a trainer to get back in shape. If you gained a few pounds over the holidays, embrace now as the time to take those pounds off. Gym scene not for you? Get out and walk daily or walk up and down the stairs of your apartment house or office building. Exercise, even just 20 minutes several times per week, is one of the simplest ways to </span><a href="http://www.apa.org/monitor/2011/12/exercise.aspx" style="color: #3d85c6; font-family: NotoNashkArabic, ProximaNova-regular, 'Helvetica Neue', Helvetica, Roboto, Arial, sans-serif; font-size: 1.0625rem; line-height: 28px;" target="_blank">improve your mood and reduce anxiety</a><span style="font-family: "notonashkarabic" , , "helvetica neue" , "helvetica" , "roboto" , "arial" , sans-serif;"><span style="font-size: 1.0625rem; line-height: 28px;"><span style="color: #3d85c6;">. </span>Find a crew to support you on the journey. A friend, co-worker or family member makes a wonderful accountability buddy. If you are a member of the <span style="color: #3d85c6;"><a href="https://www.facebook.com/groups/641531042687199/" target="_blank">Taylored Fitness Family</a>,</span> then you know all about this. You've got your </span><span style="font-size: 17px; line-height: 28px;">personal</span><span style="font-size: 1.0625rem; line-height: 28px;"> trainer and your </span><span style="font-size: 17px; line-height: 28px;">accountability</span><span style="font-size: 1.0625rem; line-height: 28px;"> buddy in your pocket.<span style="color: #3d85c6;"> </span></span></span></div>
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<span style="color: #222222;">6. If possible, plan a trip for January or February, and go to a place you haven’t yet visited. A change of environment does wonders for your </span><a data-beacon="{"p":{"mnid":"entry_text","lnid":"citation","mpid":2,"plid":"http://www.fi.edu/learn/brain/exercise.html"}}" href="http://www.apa.org/monitor/2011/12/exercise.aspx" rel="" style="box-sizing: inherit;" target="_blank"><span style="color: #3d85c6;">mood and forces your </span></a><a data-beacon="{"p":{"mnid":"entry_text","lnid":"citation","mpid":2,"plid":"http://www.fi.edu/learn/brain/exercise.html"}}" href="http://www.apa.org/monitor/2011/12/exercise.aspx" rel="" style="box-sizing: inherit; color: #2e7061;" target="_blank">brain to change</a><span style="color: #222222;">. Just having to deal with new places can activate different parts of our brains, and a change in scenery (or place) elevates mood. I'm not suggesting we repeat the holiday over-spending we are already rebounding from by running off on a whirlwind round-the-world extravaganza. Get on </span><span style="color: #3d85c6;"><a href="http://hopper.com/"><span style="color: #3d85c6;">Hopper.com</span></a> </span><span style="color: #222222;">and search a city where a friend has a couch you can surf. Pick a city you've never been to within a gas tank's drive, book a </span><a href="https://www.vrbo.com/" target="_blank"><span style="color: #3d85c6;">VRBO</span></a><span style="color: #222222;"> and start exploring. Search out a park, museum or neighborhood you've never been to and explore close to home. </span></div>
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5. Make time for creativity in the new year. Perhaps you would like to start that journal or diary you have been thinking about. What about some art or pottery classes? Creativity stimulates new pathways in the brain and can elevate moods.</div>
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<span style="color: #222222;">6. Crank those tunes! Music can stimulate the senses and lift your spirits. Neuroscientists such as </span><a data-beacon="{"p":{"mnid":"entry_text","lnid":"citation","mpid":4,"plid":"http://daniellevitin.com/publicpage/books/this-is-your-brain-on-music/"}}" href="http://daniellevitin.com/publicpage/books/this-is-your-brain-on-music/" rel="nofollow" style="box-sizing: inherit;" target="_hplink"><span style="color: #3d85c6;">Daniel J. Levitin</span></a><span style="color: #222222;"> continue to find that music enhances certain pathways in the brain that are essential to cognitive and emotional health. Dr. Levitin’s 2006 book, </span><em style="box-sizing: inherit; color: #222222;">This Is Your Brain on Music, </em><span style="color: #222222;">describes why we need music in our lives and why music is not just an incidental amusement for humankind. </span></div>
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Remember, for the same reasons simplifying your goals into to-do lists works, choosing just one thing on which to focus your energy and attention works too. Choose one thing, practice it daily and share your victory with your crew. </div>
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<span style="color: #202020; font-family: "helvetica"; font-size: 16px; line-height: 24px;">2017 is here to stay for the next 350 days and those days are ours to make the most of. One step at a time.</span></div>
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Wishing you wellness,</div>
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Erika</div>
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-31928908758593676442015-08-20T20:35:00.003-07:002015-08-20T20:35:52.451-07:00Want a Healthier Workforce? Investing in Community Health Can Pay Off - Robert Wood Johnson Foundation<a href="http://www.rwjf.org/en/culture-of-health/2015/08/want_a_healthierwor.html#.VdacgAo3luk.blogger">Want a Healthier Workforce? Investing in Community Health Can Pay Off - Robert Wood Johnson Foundation</a>Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-65525139157237409702015-06-26T15:41:00.001-07:002015-06-26T15:41:09.975-07:00Miracle Swimsuit Readiness Program.<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">How to get a Bikini Body.</span></span><br /><span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Buy a bikini. Put it on your body.</span></span><br /><span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Have a nice day.</span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Is it really that simple? I sure think it should be. If I see one more ad telling me I need to:</span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Get bikini ready.</span></span><br />
<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Get my body back.</span></span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Uncover my abs.</span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Gain the confidence to go to the beach.</span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Work those summer shorts.</span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Defy gravity.</span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Age in reverse.</span><br />
<span style="background-color: white; font-family: arial, sans, sans-serif; font-size: 10px; white-space: pre-wrap;">Sweat my fat into submission.</span><br />
<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Lose those love-handles.</span></span><br />
<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white;"><span style="font-size: 10px; white-space: pre-wrap;">And a million other ways the beauty and fitness industry remind us every day that without their products we should probably hide our hideous bodies inside until the snow starts to fly...</span></span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white;"><span style="font-size: 10px; white-space: pre-wrap;">I am going to scream.</span></span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;">Which means I am going to be screaming a lot. Because it seems that every where I turn someone is telling me that my body is not swimsuit worthy. </span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;"><a href="http://community.today.com/parentingteam/post/how-we-tell-our-children-they-arent-beautiful" target="_blank">Did you see this blog? </a>You may cry but it is totally worth it.</span></span><br />
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<span style="font-family: arial, sans, sans-serif;"><span style="background-color: white; font-size: 10px; white-space: pre-wrap;"><br /></span></span>Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-9098881598024967712015-02-25T18:22:00.000-08:002015-02-25T18:26:58.350-08:00Help get this done! Reauthorization of the Older Americans ActThe <a href="http://www.aoa.gov/AoA_programs/OAA/" target="_blank">Older Americans Act </a>is up for reauthorization.<br />
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The Older Americans Act (OAA), originally enacted in 1965, supports home and community-based services, such as meals-on-wheels and other nutrition programs, in-home services, transportation, legal services, elder abuse prevention and caregivers support. These programs help seniors stay as independent as possible in their homes and communities. In addition, OAA services help seniors avoid hospitalization and nursing home care. As a result federal and state funds that otherwise would be spent on such care are saved.<br />
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Congress is currently considering its reauthorization. Access to preventative care, including fitness related activities are on the table. This is one we need to get done!</div>
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Why?</div>
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And it's not just fitness pros who think so! <a href="http://www.forbes.com/sites/nextavenue/2014/12/09/why-the-older-americans-act-matters/" target="_blank">Check out what Forbes magazine</a> has to say about why this is a biggie and why it's taking far to long to sign on the dotted line.</div>
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And then...</div>
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Urge congress to get it done and to include access to fitness services as a pivotal piece of the puzzle that keeps this nation strong and healthy.<br />
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<a href="https://secure3.convio.net/ncoa/site/Advocacy?cmd=display&page=UserAction&id=301&__utma=1.1566929208.1424876889.1424886476.1424916320.4&__utmb=1.4.10.1424916320&__utmc=1&__utmx=-&__utmz=1.1424916320.4.3.utmcsr=google|utmccn=(organic)|utmcmd=organic|utmctr=(not%20provided)&__utmv=-&__utmk=194549805" target="_blank">Here's a super simple way to get a hold of YOUR representation in Washington, DC to be sure they get that this matters to you.</a><br />
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And then, have a great day.<br />
Erika</div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-35039708738604979242015-02-13T13:31:00.002-08:002015-02-13T15:14:24.596-08:00<span style="font-family: Georgia, Times New Roman, serif;">Say what you want about Valentine's Day. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I know some of you are in the 'made up holiday designed to boost the greeting card, flower and chocolate industries' camp. And I have had those years myself. <br /><br />This year however, I am in. I am buying it whole hog. <br /><br />Not buying cards, not buying candy or dousing anything in chocolate. I am buying the 'heart' of the holiday.<br /><br />Becoming a woman in my mid-forties has changed the way I think about health. I firmly believe it is my duty to my myself, my family and my community to care for myself. And that means care for my heart. <br /><br /><a href="http://millionhearts.hhs.gov/abouthds/cost-consequences.html" target="_blank">Heart disease and stroke, leading killers of folks just like me</a>, costs this country alone well over 400 billion dollars each year. Not to mention the devastating if not deadly effect that both have on a person and their family. <br /><br />So what causes these killers to creep up on us:</span><br />
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<li><span style="font-family: Georgia, Times New Roman, serif;">High blood pressure</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">High cholesterol</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Cigarette smoking</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Diabetes</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Poor diet and physical inactivity</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Overweight and obesity</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">Are all huge risk- factors. Which is great news! <br /><br />"Great news" you say? How are those things that contribute to those monstrous killers great news? <br /><br />Take a look at the list again.<br /><br />How many of those things are completely outside our control. Smoking is an easy one. Who decides whether or not we light up? (I'm not saying it's easy to quit once we've started. My dear friend Liz just hit the 6-week no cigarettes mark and is still pretty mad about it. Go Lizard!) But ultimately it is ours to decide. Who makes us stand up out of that chair every hour to mitigate the <a href="http://tayloredfitnessonline.blogspot.com/2015/01/baby-steps.html" target="_blank">horrid effects sitting has on our blood pressure</a>? Well, for me it's an app I have on my phone that reminds me, but it's my legs that make it happen! </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Even when you consider genetic predispositions and environmental factors, the bottom line is, most of those nasty risk factors are lifestyle related things that we alone are responsible for.<br /><br />Powerful. <br /><br />Wonderful. <br /><br />Scary.<br /><br />So, when I think about what to give myself and the people I love this year for Valentine's Day I am thinking about hearts. The ones responsible for pumping life sustaining oxygen and nutrients around our bodies. <br /><br />Here's my plan:</span><br />
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<li><span style="font-family: Georgia, Times New Roman, serif;">Washing and cutting up fruit for my kiddos Valentine's celebrations at school today</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Heart thumping beats on a playlist for a morning dance party to kick the day off tomorrow</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><a href="https://www.youtube.com/watch?v=T1auYitLjgY" target="_blank">Quick 10 minute couples workout</a> with a friend today and my husband tomorrow</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Special hour carved out on the slopes letting my guy pick the terrain (yikes!)</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">A longer than our normal 20-minutes-squeezed-in-between-grandkids-and-work cross country ski with my mom</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Dinner in - Chicken and rice casserole made with broth not canned soup, greens and garlic sautéed in grapeseed oil, and full fat, ingredients we can pronounce ice cream in several flavors so everyone can have their favorite</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Hand written notes to my closest friends and family about telling them I am so glad they are on this planet and thanking them for all they do to stay healthy so I can continue to enjoy their company. Okay, so the handwritten part my be dreaming. I hope they won't mind phone calls and texts. I promise they will be heart-felt all the same.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">And, last but not least, a long, hot shower before a full 8 hours of sleep. I hope ;-)</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><br />I know there is a lot to learn out there about how best to take care of ourselves. But really it comes down to moving, eating well, and resting. So for Valentine's Day this year think about all the ways you might instigate a little of any or all of those FREE (okay food costs money but you gotta eat) gifts in the lives of those you love. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Starting with yourself. <br /><br />Thank you, <br />Your Heart</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">PS - Here are some other <a href="http://www.cdc.gov/features/valentine/" target="_blank">great ideas for healthy Valentine's Day celebrations.</a></span><br />
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PPS - Looking for a fun (not free but pretty darn close) way to get moving? Join our <a href="http://www.tayloredfitnessonline.com/" target="_blank">Snow Daze Crew</a>. We start on Monday! </div>
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-79969966855264376732015-01-28T19:32:00.001-08:002015-01-28T19:53:29.905-08:00Baby "Steps"I sit way too much.<br />
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Seems strange given that i try to get people up out of their chairs for a living. Ironic.<br />
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So I'm working on it. Have a timer on my desk top, one on my phone and am starting to develop the internal one I wish we all had.<br />
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And I started doing this thing where I pretend I'm starting to learn to walk all over again. Play a few minutes a day like a baby and call it part of my workout. I am in love!<br />
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Check it out:<br />
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-72077519507398971112015-01-12T12:50:00.001-08:002015-01-12T12:58:22.555-08:00Thank you for playing!!!Check out our year in pictures:<br />
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<a href="https://animoto.com/play/skp8keeEd0PMdBfZSGIgBg" target="_blank"><img border="0" src="http://3.bp.blogspot.com/-PYA5G94jpIE/VLQ1Njse8mI/AAAAAAAAAYE/oYKqiO8ubjo/s1600/Screen%2BShot%2B2015-01-12%2Bat%2B1.52.41%2BPM.png" height="191" width="320" /></a></div>
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<a href="https://animoto.com/play/skp8keeEd0PMdBfZSGIgBg">Thank you for playing!!!</a>Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-78944637474821028052015-01-06T21:10:00.003-08:002020-11-02T15:50:03.406-08:00Fitting it in.I love working out.<br />
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Really.<br />
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Not that there aren't days, weeks and months that I forget this and have to practice my best motivational techniques in the mirror to get myself up and at 'em. But, I like the gym, am addicted to group exercise classes of all kinds and will take a brisk walk around the lake over doing the dishes any day. As a fitness professional I feel extremely blessed that exercise is a part of my regular life (although some days there is a decided emphasis on reading and leaning about exercise instead of the actual doing of any!)<br />
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Even with the bonus professional need to workout in addition to my other 'Whys' there are lots of days I struggle to make the time to get the exercise I need. Would I love to spend an hour at my favorite studio every day being inspired to sweat and smile by my favorite instructors?<br />
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You bet!<br />
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And of course that is not on the agenda everyday. Some days not even the 20 minutes (40 if you count mopping up the sweat after) it takes to get a comprehensive at-home workout is realistic. So do i just skip it on those days. No way! I may not get a full body sweat going but rarely does a day go by when I don't find a way to fit in at least a tiny dose of exercise.<br />
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One of my favs is the shopping bag curl. It embarrasses my kids for sure but I never apologize and just smile at the stares from other shoppers in the parking lot. I breathe deep, tuck my bottom rib under, roll my shoulders back and go for it all the way to the car.<br />
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And you can too!<br />
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And there are a ton of other ways to fit some fitness into your daily life!</div>
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Stand up every time your phone rings.</div>
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Do calf raises any time you have to stand in line.</div>
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Press your hands up under the table during a meeting like you're trying to lift it up.</div>
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Kegel at every stop light (or clench those cheeks, not the ones on your face)</div>
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Lunge around the playground while your kid plays</div>
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Press down on the pew at church like you are trying to lift your bottom off the seat</div>
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Do jumping jacks while you wait for someone to answer the phone</div>
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High knee raises make the coffee brew faster. Just saying.</div>
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Stand on one foot while you brush your teeth.</div>
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No handed get-ups during commercials.</div>
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I could go on and on and I bet you could too. All you have to do is decide to do it! And don't apologize. Be proud of your commitment to wellness. You never know who you might inspire. </div>
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Have a great day!</div>
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-Erika</div>
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<br />Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-8988280505471403882014-12-03T11:00:00.002-08:002014-12-03T11:01:41.944-08:00"The holidays make us fat" and other BSThe holidays are a perfect time to focus on fitness. <br />
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Really.<br />
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The whole over-eating, not exercising thing this time of year is a little bogus. In fact, I'm pretty sure the health club industry pumps the media full of stories about how easy it is to get fat between Halloween and New Year's so their clubs will be bursting with clients January 1. <br />
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Okay, not really, but come on! <br />
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TV, radio, magazines and social media are flooded this time of year with in-your-face articles and products designed to help keep you from putting on pounds, avoid the flu, reduce holiday stress, maintain your sanity while shopping, keep the peace with family, and deal with a all whole host of other terrifying things we are told to expect this time of year. Read or watch enough and you'll probably think you are doomed to gain weight, get sick, and be so stressed out it will take a miracle to eek even a minimal amount of enjoyment from the season let alone come through flying high with great health and happiness.<br />
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Why should that be? Maybe it's just like those other bits of negative self-talk, like "I can't control my eating after 9PM" and "Exercise is so hard" or "I wish I looked better in my jeans". Okay, that<br />
last one is totally valid.<br />
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Let's think about some of the things we usually do to stay healthy:<br />
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<li>Exercise</li>
<li>Eat well</li>
<li>Stay hydrated</li>
<li>Wash our hands</li>
<li>Get good sleep </li>
<li>Spend time with people we like</li>
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Pop culture tells us that the holidays are a stressful time filled with overeating, over drinking, long 'to-do' lists and crammed calendars. A terrible time to try and get or stay well. It's true, we add things to our calendar during the holidays, but our schedules are full year long. We have stress in our lives daily and somehow we find time to do the things we commit to do for our health. <br />
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There is NO reason for that to change during this time of year. Maybe we don't prioritize a full hour of sweatiness our normal 4 times a week. And I know more than a few of us will choose to stay up late and enjoy family and friends over our full 8 hours of shut-eye. Does that mean we have to ditch the whole list?<br />
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Absolutely not.<br />
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Let's ditch that negative message "the holidays are a terrible time to stay fit" instead and try this list:<br />
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<li>Exercise, even 2 minutes of blood pumping squeezed in on the stairs at the mall.</li>
<li>Eat even better that usual. Including a few holiday treats. The ones you really love. And don't apologize to anyone for saying 'no thank-you' to the ones your co-workers pile onto the break-room table because they needed them out of their houses. And pile the rest of your plate high with naked veggies and lean proteins (I promise you can find them if you look hard enough) at the holiday party</li>
<li>Drink water. That one is pretty easy.</li>
<li>Wash your hands. Hey look, another easy one!</li>
<li>Sleep when you can. Even if it means those Facebook statuses go un-'liked'.</li>
<li>Make and keep dates with people that make you feel good about yourself. Spending time with friends and family members that support your healthy choices and are living the kind of fitness life you aspire to will help you remember that fitness can be on everyone's holiday list.</li>
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We can do this! Keep making good choices and giving your beautiful body what it needs and we'll finish off this year feeling great.</div>
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Wishing you wellness this holiday season and always!</div>
Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-1175248788166479072014-10-26T08:48:00.000-07:002014-10-26T08:48:49.288-07:00Before and After - How I got over myself and took my own adviceWhen I owned my studio I was told all the time "You need to post some 'before and after' photos. I would nod my head and say "you're right, that's a great idea".<br />
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Aside from adding one more thing to the astounding to-do list I had, I knew in the back of my mind that I didn't want to do that. I have always been turned off by those things. And not just because I know several trainers who set them up by putting on their most unflattering workout bra, wiping off their make-up, finding some crappy lighting and slouching their way to a compelling case for cardio. A little spray tan, their favorite workout shorts, suck in the gut and, viola "this can be you in just 3 short weeks."<br />
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It's deplorable but it sells. You can tell how well it sells by the number of 'before and after' shots you'll get on your Facebook feed if you've ever clicked on a weight loss page. And, it is possible to tell a really great and meaningful story that way.<br />
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Here's my favorite 'before and after' image of all time:<br />
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If you've worked with me before you've seen <a href="https://www.youtube.com/watch?v=5wVbvOg704k" target="_blank"><span style="color: blue;">the video</span></a>. If you haven't seen it, you should. Everyone who has ever wondered if it was possible to meet a goal should. And if you've worked with me live you've probably watched me cry over it. It's not just the heart wrenching music. Or, the triumph. Or the pain he must have felt and having fitness professionals turn him away when he asked for help. What really gets me is the amazing transformation he was able to achieve because he kept on asking for that help until someone answered him. </div>
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Asking. </div>
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It is not easy. I was raised to believe that I could accomplish anything I set my mind to. Belief in that idea is an integral part of being able to pursue your passion. But somewhere along the line lots of people turn that powerful message into the feeling that they are required to accomplish those things on their own. </div>
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While independence and self-reliance are admirable qualities, the notion that you are somehow required to brave the world on your own for your efforts to be valuable is just absurd. Not that there aren't people who are successful going it alone. Or course there are. However, the issue i want to talk about here is avoiding asking for help when you need it. </div>
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Guilty.</div>
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Being in the fitness industry for over 20 years, any industry I'm sure, gives one an interesting perspective not just on the work but on themselves. I have put in my 10,000 hours and feel comfortable putting myself forward as an expert in many areas of physical fitness and wellness in general. Usually what that means is when someone asks a question, I know where to look for the answer. Or, I have experience with a client in a similar situation that I can draw on. This gives me confidence that I can help motivate and educate a wide variety of people as they work toward their fitness goals. </div>
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Recently, a busy 40ish-year-old mother of two came to me for help. Following a traumatic injury she had gained 30 pounds. Fit for most of her life and one of those people who quite enjoyed a good sweat and yes, even at the gym; when her surgeon and therapists gave her the green light to workout again she hit it with enthusiasm. </div>
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For a while.</div>
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Already carrying an extra 15 pounds left over from kid #2; months of steroids, pain-killers, bed rest, and the trauma of the surgery itself had left her with a body that neither looked anything like or operated anything like she was familiar with. While her doctors had been wonderful and tried to prepare her for the long road she had to travel back to her physical self, all of the exuberance she had been creating in the gym was washed away by the vision in the mirror of a body that no longer followed her commands or fit into her pants.</div>
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Weeks passed and she made it to the gym occasionally and tried to start running again but mostly she ate whatever she wanted, single handedly kept the local liquor store in business, and wallowed in a self-loathing pity party. Friends and family stepped up. Went on walks, emailed motivational quotes, asked if she knew how many calories she could cut if she gave up wine, and offered all other sorts of assistance. All received with a smile and a firm, "thanks but I've got this" response. And the needle on the scale kept creeping up.</div>
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In the back of her head a little voice kept saying, "You need help!" "Please, we feel like crap, get help!" And each time the little voice was shut out with one of the well-intentioned motivational quotes or a bottle of wine. </div>
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Now, you may be asking yourself "How does Erika know what that little voice inside the woman's head was saying?" It is true that being a personal trainer is a lot like being a hairdresser. We hear details of people's lives that they may not share with anyone else. But in this case, in case you haven't already figured it out, those voices were in my head.</div>
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As I write this I am still not sure I will have the guts to push 'publish'. I worry that as a fitness professional, specially one that tells people being physically fit is their duty to themselves, their families and their villages; admitting that I am 40 pounds overweight and not able to overcome the excuses I have been making is the most terrifying thing I have ever lived. And I have two boys. </div>
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Since most of my business is online and I have been speaking only a very limited schedule since the injury, as far as most of my clients know I am the poster child for how being fit can help you withstand and bounce back from things like childbirth and surgery. It is true that my level of fitness going into the surgery gave me a distinct advantage that it would be successful. And, if I hadn't been quite well before the injury things could be much much worse. However, in my head, because I am a professional fitness expert I should not be in the overweight, under nourished position in which I currently find myself. </div>
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<i>Found</i> myself. </div>
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Past tense. Because I realized that if, in fact, a person come to me and told me the story I just told you, I would have had the answer for her. It would have been easy. I would have said to her "You need help."</div>
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So when my dear friend said she had just come from an inspiring meeting of a weight loss support group she had recently joined, an action I have recommended to countless others in my position, I felt like someone had slapped me upside the head. I took a deep breath, closed my eyes and jumped. </div>
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Could join her the next week? I asked. And she said "yes." That one word, her radiant smile and the giant bear hug that followed was the light at the end of the darkest tunnel.</div>
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So now, I am getting professional help. </div>
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That's right. At least once a week those voices saying "<i>You know how to do this. What will people think if they know you can't control your own weight? Everyone will quit working with you. You'll lose all credibility. Just be disciplined. Just be stronger.</i>" will have to face a room full of people all traveling the same fitness road as I am. And a professional counselor who has worked with hundreds of people in just my same situation. </div>
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I already belong to a fantastic network of people who are committed to making wellness a daily priority in the Challenges I run for <a href="http://www.tayloredfitnessonline.com/" target="_blank"><span style="color: blue;">Taylored Fitness</span></a>. I get to work out with a crew of passionate instructors at the fitness studio where I am a member. And now, i get to spend an hour every week remembering that i am not on this part of my fitness journey by myself. And so it is with them behind me that I'm ready to share my own 'before, after, before' photos:</div>
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<tr><td class="tr-caption" style="text-align: center;">My body and my dog, doing what we love.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Just a few days post spine surgery. Surrounded by love.</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-FCaLx3G4tx8/VE0VYzZwpNI/AAAAAAAAAVc/gtDNKyxwdeY/s1600/before%2Bin%2Bpants.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-FCaLx3G4tx8/VE0VYzZwpNI/AAAAAAAAAVc/gtDNKyxwdeY/s1600/before%2Bin%2Bpants.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and the pants from photo number 1. The body I am learning to love again!</td></tr>
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<br />Okay, there it is. Asked for help, identified the problem, getting to work. When the <a href="http://www.tayloredfitnessonline.com/" target="_blank"><span style="color: blue;">Gratitude Challenge</span></a> starts tomorrow, I will have a clear goal in mind. Keep getting stronger and get into those pants so I can enjoy the gift my surgeon, therapists, family and friends gave back to me: my amazing body.<div>
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Wishing you wellness! </div>
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Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0tag:blogger.com,1999:blog-8336104588207418290.post-59635282043055952452014-07-31T12:25:00.004-07:002014-07-31T17:12:24.586-07:00My "Why?"<span style="background-color: white;"><span style="color: #333333; font-family: Arial, Verdana, sans-serif; line-height: 20px;">I</span><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;">f you have played with Taylored Fitness</span></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333; line-height: 20px;"> before, you know that we often give you points during a <a href="http://www.tayloredfitnessonline.com/challenges" target="_blank">Challenge</a> </span></span></span><span style="background-color: white;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;">for identifying the #1 reason you want fitness in your life. Since I ask you to do it, I thought it was only fair that I let you in on mine</span></span></span></span><span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Trebuchet MS, sans-serif;">. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20px;">There is a popular mantra in the fitness world that says "you have to want to do it for yourself". </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20px;">I believe that. And</span><span style="color: #333333; line-height: 20px;"> for me, the commitment to fitness goes so far beyond myself.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333; line-height: 20px;"><br /></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20px;">There are people in my life that depend on me. I am a mother, a wife, a daughter, a PTA member, a </span><a data-cke-saved-href="http://www.lionsclubs.org/EN/index.php" href="http://www.lionsclubs.org/EN/index.php" style="background-color: white; line-height: 20px;" target="_blank">Lion</a><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;">, a neighbor, a friend and a business owner. These things are not thrust upon me, I choose each one of them and I love being all of them. While I wouldn't trade any one of my roles for all the sleep in the </span></span></span><span style="color: #333333;"><span style="line-height: 20px;">world (most days), it is impossible to deny that each one of my 'jobs' is a commitment of time and energy. Both of which everyone of us has in limited amounts. </span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;"><br /></span></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;">This is where fitness comes in.</span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;"><br /></span></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;">Spending at least a few minutes everyday doing things that keep me well is a commitment I make so that I have the best shot at </span></span><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;">continuing to do all the things expected of me in all the roles I play. In order for me to be the best mother, wife, daughter...you get the picture, I need to be healthy. Exercise, eating well, and getting enough rest are the base for giving me the best shot of doing that. </span></span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;"><br /></span></span></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Trebuchet MS, sans-serif;"><span style="line-height: 20px;">Does that mean if we exercise and eat right we will never get sick, or have to take a day off? </span></span></span><br />
<span style="background-color: white;"><span style="color: #333333; font-family: Trebuchet MS, sans-serif;"><span style="line-height: 20px;"><br /></span></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;">Of course not. In fact, I am in the process of recuperating from major surgery right now. This recovery is a large part of the inspiration behind sharing my "why" today. I'm happy to share more about the surgery itself, the recovery process and my intense gratitude for talented medical professionals, my family and support network; with anyone who is </span></span></span><span style="color: #333333;"><span style="line-height: 20px;">interested, but today, </span></span><span style="color: #333333; line-height: 20px;">I want to talk about how my "Why?" is changing the way Taylored Fitness does business.</span></span><br />
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<span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 20px;">I am betting that I am not the only one who is motivated by the desire to serve my family and community. The resurgence of service clubs and strength of so many community non-profits even in the current economy tells me that we are living in a time of intense desire on the part of those who can to serve others. In order to be our best for those we serve, we must take care of ourselves!</span><br />
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<span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 20px;">We are taking a leap this month and introducing an new piece of our </span><a href="http://www.tayloredfitnessonline.com/challenges" style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 20px;">Open Challenge</a><span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 20px;"> that speaks, or rather, shouts to our 'Why?'</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;">When you <a href="http://www.tayloredfitnessonline.com/" target="_blank">sign up to play with us</a>, you can add the "+5 for Philanthropy" option. At the end of the Challenge we'll give your $5 plus the rest we collect this way to a deserving Community Organization. Everyone who makes the extra donation and makes it to the Accountability drawing* will help choose which organization gets the donation for that month. This month's organizations are </span></span></span><a data-cke-saved-href="http://www.craighospital.org" href="http://www.craighospital.org/" style="background-color: white; line-height: 20px;" target="_blank">The Craig Hospital Foundation</a><span style="background-color: white; color: #333333; line-height: 20px;">, </span><a data-cke-saved-href="http://www.developmentalpathways.org" href="http://www.developmentalpathways.org/" style="background-color: white; line-height: 20px;" target="_blank">Developmental Pathways</a><span style="background-color: white; color: #333333; line-height: 20px;"> or </span><a data-cke-saved-href="http://www.nscd.org" href="http://www.nscd.org/" style="background-color: white; line-height: 20px;" target="_blank">the National Sports Center for the Disabled</a><span style="background-color: white; color: #333333; line-height: 20px;">. </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; color: #333333; line-height: 20px;"><br /></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><span style="color: #333333;"><span style="line-height: 20px;">It sounds cliche but this seems like a win/win to us. We get to enjoy the fruits of a healthy </span></span></span><span style="color: #333333;"><span style="line-height: 20px;">body, including an increased ability to continue to do the things others count on us for, and we get to support organizations in our community that do good work too! </span></span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;">What do you think? </span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333;"><span style="line-height: 20px;"><br /></span></span></span><span style="color: #333333; font-family: Trebuchet MS, sans-serif;"><span style="line-height: 20px;">Of course we hope you will </span><a href="http://tayloredfitnessonline.com/" style="line-height: 20px;" target="_blank">play with us</a><span style="line-height: 20px;">, and we'd also love to hear what you think of our idea. We know we aren't the only ones doing things like this, let us know if you've participated in something like this before, we'd love to learn. </span></span><span style="color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 20px;">This month I have chosen community organizations that speak to me personally but we would love to hear about organizations that you feel passionately about and for whom you are motivated to be your best you!</span><br />
<span style="color: #333333; font-family: Trebuchet MS, sans-serif;"><span style="line-height: 20px;"><br /></span><i><span style="font-size: x-small;"><span style="line-height: 20px;">*All players who turn in 28 Scorecards by the deadline at the end of an </span><a href="http://www.tayloredfitnessonline.com/challenges" style="line-height: 20px;" target="_blank">Open Challenge</a><span style="line-height: 20px;"> are entered into the random Accountability drawing. Starting this month everyone who meets Accountability criteria and added the extra $5 when they signed up will also get a vote on where the +5 money goes. </span></span></i></span><span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Trebuchet MS, sans-serif; font-size: x-small;"><br /></span></span><br />
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<span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span></span><span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span></span><span style="font-family: Trebuchet MS, sans-serif;"><br /></span><span style="background-color: white; color: #333333; font-size: 13px; line-height: 20px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #333333; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span></span><span style="color: #333333; font-family: Trebuchet MS, sans-serif; font-size: x-small;"><span style="line-height: 20px;"><br /></span></span>Erika Taylorhttp://www.blogger.com/profile/07267998226002099952noreply@blogger.com0