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THE DAY AFTER

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Jump Start Your New Year

You may be on vacation with friends and relatives or you may be in that weird time at work between Christmas and New Years. It could just be Wednesday, but it is time to go outside.

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I’m jump-starting my New Year Health and Fitness with Walking Wednesday. We went to an odd Southern California spot called Talbert Park. It is not a regular walking place except for a few locals. It is on the northwest edge of Newport Beach and Costa Mesa, just over the Santa Ana River. We were headed for a hilly walk near Crystal Cove when we decided to not drive that far and to go exploring at this park. Park is not what this place is. It really is just some undeveloped low land which is rare in this highly developed area. It is full of native brush, lots of paths, some bike jumps, some homeless campers, and rabbits, squirrels and lots of birds. We really enjoyed it.

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We had a lot of time so my wife and I walked our way across the field. We were wandering in the general direction of the river bed on the paths while trying to avoid some muddy areas. It was sunny but cool with a nip in the air which generally comes off the ocean this time of year. After some blithering around, we were rewarded by reaching the river bed full the seabirds. The many varieties were all lined up on the sea/river wall. It was very cool.

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What a great way to jump-start the New Year. We were out in the field for about 2 hours but with the stopping and looking at stuff and path hunting, it may have been only 45 minutes of exercise. Just right for Walking Wednesday. We did no pacing for training, this was a walk for the joy of it. This is what we needed and wanted. You should plan an unplanned joyful walk too.

Happy New year

Be Healthy, Dave

Correction from the last post: Twitter is David Brown @higherpowerfix

 

 

CASCADING LIFE PROBLEMS

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Don’t let life issues keep you from being all God intended you to be.

Walking Wednesday

New Year Resolution time is coming. You and I will make our annual empty promise to eat better and workout more. We want to lose a few pounds, nothing big. We want to get into better shape without sweating too much. STOP. 2/3rds of America is overweight or obese. We must do more than make an empty resolution. Let’s start now. Let’s start a real movement. No more “this diet or that diet”, we all know what to eat to be healthy. Begin with our next meal, build a habit. I am recording everything I eat for the next 30 days, including Holiday Brunch. Let’s start walking. Let’s begin with Walking Wednesday. I’ll be on Twitter every Wednesday to tell you about what I’m doing. You can tell me what you doing and we’ll get as many people as we can moving at least for that day.

Twitter: David Brown @higherpowerfix.

 

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I have been putting a few things on twitter for about 3 years. I wanted to focus on Meditation and Scientific Prayer. Then this year I started to put this blog’s link up to try to get more readers. I got a few. Now I am adding #walkingwednesday to the tweets. Your walk can be a meditation or just for fitness. Your whole body will benefit. If you are running in the jungles of Hawaii, post a picture. If you are walking with your support walker, sent a note and a photo. If you live in snow country, show me the mall walk. If you can do it with a friend or 10, let me know. It’s a movement.

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What to do next?

Everyone needs a plan or your resolution will go wherever last years went. There are lots of plans available so here is a “4 week Power Walking Plan for Weight Loss” from MyFitnessPal by Jessica Smith.

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YOUR WEEKLY GOAL

With this plan, you’ll aim to burn an average of 300 calories per day, with a combination of walking, strength training and stretching. General recommendations are walking three days/week, strength training for 2–3 days/week and flexibility training two days/week (or more), but should be adjusted to meet your current fitness level and schedule. Do this cycle four times and notice how much stronger you get each week.

FOR INTENSITY: POWERED-UP PACE WALK (3040 MINUTES)

Begin at an easy pace with a 5-minute walk to warm up your body, then use this 2-2-1 interval structure to power up your pace for 20–30 minutes.

  • 2 minutes: Walk at a brisk, but steady, pace (intensity: 5 out of 10*; you should be able to talk but your breathing will be quick).
  • 2 minutes: Move at a brisk, but steady, pace (intensity: 7/10; you should be able to answer short, brief questions, not carry on a full conversation).
  • 1 minute: Power up your pace as fast as you can, pumping your arms quickly to propel you faster (intensity: 8/10; this should feel very difficult, but manageable for 60 seconds).

Repeat the entire series of 5-minute intervals 4 times for a 30-minute walk and 6 times for a 40-minute walk (totals leave time for a 5-minute warmup and 5-minute cooldown).

Adding bursts of intensity like this during your walk is a great way to burn more fat in less time, without having to add the impact of jogging or running. Wind down your walk with a cooldown of about 5 minutes at an easy pace to recover your breathing and heart rate (you may also want to end your walk with these simple, total body stretches).

FOR ENDURANCE: STEADY STATE WALK (40–50 MINUTES)

Begin with an easy pace, 5-minute walk to warm up your body, then maintain a brisk, but steady, walking pace (intensity level 5–6) for 30–40 minutes. Cooldown for about 5 minutes, moving at an easy pace to recover your breathing and heart rate (you may also want to end your walk with simple, total-body stretches).

STRENGTH TRAINING (20–30 MINUTES)

Perform total body, strength-building movements using your bodyweight, dumbbells, resistance bands or whatever equipment you prefer.

STRETCHING (3–15 MINUTES)

Stretching can be done after your walks if it’s convenient for you, or at another time of your choosing. Focus on stretching your entire body evenly, paying extra attention and spending more time with areas that may be tight or stiff (for more stretching tips click here).

ACTIVE REST DAY

Stretch, garden, take a leisurely bike ride or stroll around the neighborhood. The point is to take a day off of “exercise” but you can still stay in motion while you ‘rest’ your body!

*Intensity scale of 1–10 refers to 10 being absolute maximal effort and 1 being no effort at all.

TIPS

Depending on your starting point, you’ll want to adapt the plan to meet your current fitness level and schedule. If you are just beginning to exercise, you may need to reduce your days per week and/or the length of your daily sessions. Each week, you can add 1 day of training or extend your session by 5 minutes to progressively increase your workload without overdoing it. Tailor it to meet your needs and preferences so it’s easy to stick with and that you can stay consistent with the plan because consistency is the key to getting (and maintaining) results!

Remember, while you might not burn as many calories during a strength-training session, by adding more muscle to your frame, you are adding more metabolically active tissue to your body (muscle tissue burns more calories at rest than fat). Don’t sweat it if you fall short of your 300-calorie goal on strength days — you are making important changes to your body with resistance training that will help change your body composition and shape over the long term.

ABOUT THE AUTHOR

Jessica Smith

Jessica SmithAs someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercise.

Be Healthy and tell me how it is working.

In the Spirit,

Dave

 

 

Survival of the Fattest or Thanksgiving

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I didn’t blow-up from guilt-riddled over consumption on Thanksgiving.

In November of 1680, the Mayflower anchored at Plymouth, Massachusetts. They had left Plymouth, England 66 days earlier, but stayed on the ship for lack of shelter in the harsh New England winter. Half of the travelers were dead by spring 1681. The survivors moved off the ship. At least 3 different area native tribes showed up to teach the new arrivals how to survive. When the Fall harvest came, the Wampanoag tribe celebrated with these Pilgrims in harmony. The modern celebration is something different from that. My people would gather as a feast was purchased, prepared, and consumed. Harmony was in short supply. Grandma and her minions would be offended if I didn’t go back for more food several times, so I did. It is part of my creeping obesity and my gift for being guilted into whatever is on the menu.

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I no longer eat out of guilt or to survive. The Native Americans no longer help the Pilgrims except by providing gambling therapy.

There is a plan for the rest of the Holidays and beyond. Here are the eating plan tips.

6 Tricks or tips for the healthy survival of the Holidays

  1. Eat a vegetable or fruit with everything, remember healthy eating habits.
  2. Make the meal plate 3/4th vegetables and 1/4th the protein.
  3. Do cardio on feast days, it will aid digestion.
  4. Drink water before and during the meal.
  5. Enjoy the celebration, everything in moderation including moderation.
  6. Remember to be Thankful all the time.

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Here are The 5 Worst things you can do (paraphrased from To Your Health)

  1. Not sticking to a schedule. Daily workout plan and general mealtime plan.
  2. Telling yourself you’ve earned it. Bad eating habits are habits. Make good choices.
  3. Falling prey to the blues. Seasonal depression and poor eating habits can go hand in hand.
  4. Doing the same old thing, it is time to mix up your exercise plan to revitalize your system. Variety is the spice of life.
  5. Looking ahead. Looking too far into the future in a negative way leads back to # 3.

I no longer eat out of guilt or to survive, food is everywhere. There is no shortage. I eat things that I choose to eat. Meals are an opportunity for a healthy choice. I choose fresh, in season, local food when I can. I avoid fast food, processed food, and chemistry set products when I can. The choice is mine. It is yours too.

 

Be Healthy

Dave

 

The First Law of Thermodynamics

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I am now 220 lbs (-20)

The first law of thermodynamics is a version of the law of conversion of energy, adapted for thermodynamic systems. The law of energy states that the total energy of an isolated system is constant; energy can be transformed from one form to another but can be neither created nor destroyed. Wikipedia.

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Life fits this definition. Our life force energy cannot be destroyed but only transformed. How does this go with diet, exercise, and spiritual practice?

According to this law, we are everlasting energy. This statement commits me to both science and spiritual thinking. Our spirit can only be transformed. When my body dies there will be a transformation. Real science mixed with spiritual practice, cool.

Diet: Power plants and engines operate by turning heat energy into work. Heated gas can do work on turbines or pistons, causing them to move. Our diet needs to be the fuel to provide the heat energy. We need to match it with work.

Exercise: Our system is designed to do work. When I exercise I use the system as it was intended to do its job. Everything in it heats up. Real thermodynamics is happening as my fuel is transformed. The benefits are amazing; digestion is aided, blood flow increases everywhere to help everything. Muscles and joints are moved to proper position and order. My whole spirit and personality are improved.

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Oak Glen

This weeks’ adventures included a day trip to Oak Glen, California. It is our Inland Empire apple farming area. We enjoyed the ride into the country. It was their Apple Festival time. We sampled many types of apples and a couple of other goodies. We bought a big bag of Jonagold hybrid apples. Over the week we ate everyone. On our way home, we stopped at one of our favorite farmers’ market stores, Dalton Orchard Ranch Market. We bought lots of freshly picked veggies.

 

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Workout Station: it’s not as foolish as you think

Next topic is this weeks’ exercise. Bay swimming is still good, we enjoyed a morning swim. The video of Seabridge Park in Huntington Harbor, unfortunately, would not post here to give you the idea of the peace at our cool season swim spot. The above photo is at my classroom workout station ( a chair and a wall). This workout is simple and can be done almost anyplace. It is my 30-minute fix. The chair should be secured by the wall. I do 3 sets of each exercise: 1) 15 lunges 2) 30 second modified planks 3) 15 deep squats 4) 15 chair push-ups 5) 15 dips. I mix or alternate lunges and planks (iPhone timer). Then alternate squats and push-ups. Then finish up with the dips off of the chair or a table. This resistance training helps me stay on a daily routine when I can’t find the time to walk, ride, or swim.

Be healthy

In the spirit, Dave

Debugging Thought Virus

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No man can save his brothers’ soul or pay his brothers’ debt. 

Paraphrase of Psalm 49.7

  The market for information on diet, exercise, and spiritual practice needs an infusion of truth and expertise. My voice has some depth because of my B.A, in Physical Education which includes Anatomy, Physiology, and Kinesiology added to my years of spiritual practice.

  An article/story came into me this week which needs to be addressed.

“Everything You Know About Obesity Is Wrong”, Sept. 19th Huffington Post, Highline. https://highline.huffingtonpost.com/articles/en/everything-you-know-about-obesity-is-wrong/.

   The author, Michael Hobbes says the medical industry is under-trained regarding nutrition and diet. The industry has failed to address our obesity epidemic. That sounds right. The story also wants us to change our thinking and actions about overweight and obese people. We need to stop bullying and shaming them into perceived better eating and lifestyle. He states that ⅔ of dieters gain back more than they lost even on the most well-known programs. He says that even our Physicians are trying to shame our fatties into dieting.

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  After many examples, he gets to the real issues; 1) 60% of the calories Americans consume come from “ultra-processed foods”. 2) The minority community children see twice as many ads for soda and candy as white children. The story next goes into a series of facts blaming the trillion-dollar food system. All of which I do not dispute. I must draw conclusions now. However, the conclusions I came to are not the same as the authors.

My conclusion is to limit the processed food industry by not buying and consuming so much of their obesity making product. We should encourage healthy purchasing and healthy eating. We should all eat healthily. The authors’ conclusion is to create another group of “protected class” people, “the obese”. Just leave them alone. His conclusion is poor in regarding the health cost to the individual and the cost to the community that now share the burden of health care.

  I’m in favor of healthy eating education. Our food stamp program should offer rewards for healthy purchases (some states are starting to do this). The big business food producers should not be subsidized from farm to table. Finally, we should offer Physicians and patients bonuses for fitness. What if we had wellness rewarded in our insurance system?

Sometimes our thoughts need to change.

Be healthy

In the spirit, Dave

ONE SIZE DOES NOT FIT ALL

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It has been two long weeks to get to my writing time. Two weeks ago I started my 14 hour work days. In preparation, I made 2 simple commitments 1). to find time to read 30 minutes each day at my A.M. in order to keep up with my learning 2). to find time to walk for 35 minutes each day at my P.M. job to keep my fitness program going. I scheduled meditation time into the parking lot between jobs. My wife, Robin and I talked about meal planning in which we agreed to keep our late night dinner light so I could go to bed comfortable. Light dinner to me means soup or salad. I would eat my largest meal at lunch, which she helped prepare. Menu: breakfast- egg cup and coffee; lunch- salad or power juice and fruit; snack- apple and trail mix. Then I made 6 breakfast egg muffin tin starters. Salad started with clean, organic and from the backyard.

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Body types

While walking I have started listening to health, diet and fitness podcasts. They have reminded me of some things I learned back in college but I haven’t really used. The example of this is a Canadian fitness expert I’m listening to saying there are 4 types of body types. Each is uniquely driven by endocrine hormones. These body types are Ectomorph, Mesomorph, Endomorph, and Gonadic/Ovary. Each one carries the body weight differently.

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The logic is that each of these requires a different diet, but there are lots of variations in the associated hormones with each body type which affect the metabolism of different foods in each type. Each has built into it different natural hunger times and preferred dietary wants. We all know people that get up really early and are actively doing stuff before most others. We also know people who are at their best late into the night. These 2 different endocrine/hormone driven types would require and desire different diet and feeding patterns. All diet plans are one size fits all. They can not and will not work for everyone. Each person’s diet should be constructed to work with their unique rhythms.

This week I am tracking and charting differently. I will note food consumed, calories consumed, calories burned, and the daily time each of these things happens. Then I can see if I get a little insight to me. One problem with this type of mapping is that there are outside influences like job required lunchtime, that can affect the naturally driven wants.

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I practice a modified form of Zen meditation. Pop culture is starting to call this Mindfulness Meditation. I have had no formal training or education in this practice. I have read and watched information on this as well as having done it in a group setting. I have been at it for 30 years. Last week I began the daily meditation in my car; in the parking lot at Angel Stadium as I wait to line up for the time clock. I follow my breath, I concentrate and focus on it. I breath 5 times. Next, I take 3 sets of 3 breaths while mentally saying a spiritual internalizing phrase. At this point, I am noting thoughts, sounds, sensations, and watching my experience arise and pass away moment to moment. My phone alarm will bring me back and away I go back to the busy world.

Be Healthy.

In the spirit, Dave