Category Archives: Exercise

Station’s GONE NUTS!

Posted on April 13, 2009 | Leave a comment

© Jacquelyn Johnston, M. Ed. Diabesity Coach

Have you seen that amazing 4-minute video shot in Antwerp, Belgium? Now, if someone were to start that in every place where people gathered, I imagine it would make a serious dent in the Diabesity epidemic. No one would be overweight, type 2 diabetes would be given the boot, and our health care systems would heave a giant sigh of relief!

In case you haven’t seen this terrific video, you’ll find it on You Tube at “The Sound of Music @ Antwerpen central”. Wonderful! I watched it several times, and picked up some different reactions each round.

Over 200 dancers of different ages performed their version on “Do-Re-Mi” in Antwerp’s Central Station, to the consternation of people rushing to catch their trains. People were whipping out their phone cameras, a toddler was hoisted on Dad’s shoulders so he wouldn’t miss a beat, a woman in exotic garb just couldn’t resist tapping her toes to the rhythm, and contagious smiles quickly replaced the stress on commuters’ faces.

How did that come about?

A Belgian TV station looking for someone to play “Maria” put on the stunt to scout out the right talent. Bystanders caught up in the familiar melody clapped to the rhythm, and the sheer joy of those who joined in, whether cascading down the stairs or just milling around the dancers was unmistakable.

A perfect example of what exercise, in whatever form, does for you. It leaves us feeling wonderful, gives us a mood shift, and keeps our brains firing on all cylinders.

What if we each got a few people around us every morning, noon, afternoon, evening, whenever—and started dancing to “Do-Re-Mi”! I have a faint suspicion we’d catch the happy bug. And if we kept it up for a month, what do you think the possibilities would be? Ladies and gentlemen, it’s suitable for all ages!

The alternative is what made me write the report on the right of this page. Download it and see. Then do leave me a comment when you’ve watched the You Tube video.

Re, a drop of golden sun to you!

Jacquelyn

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Posted in Diabesity, Diabetes, Exercise, Overweight

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Wow! One in Four Kids in Canada’s Overweight!

Posted on March 31, 2009 | Leave a comment

© Jacquelyn Johnston, M.Ed.

Did you watch the news today? I’m surprised it was news that one in four kids in Canada is overweight. It’s higher in some other countries. We have had nearly 20 studies documenting the effects of 20 minutes of exercise every school day.

Yet the results of these findings indicate that the time does not help reduce obesity, and soon, diabesity, in children (We know the numbers are going up). Why do you think this is so?

Teachers note that the activity significantly improves test scores and general learning ability. So what’s the missing link? Could it be that when children go home they are allowed hours in front of the rectangular baby-sitter? Could this be responsible for extra weight in kids?

Could it be that little or no exercise is done as a family? Oh, I know this doesn’t apply where your family’s concerned, but I bet you know some kids who don’t ever do any exercise with their parents, be it cycling, ball games or just walking.

And what about those kitchen cupboards? What kinds of make-believe foods pass as snacks? How many processed items are readily available, not only for snacks but as actual meals? Oh, I’m sure you all cook from scratch, and there isn’t a single cheesie darkening your doorstep.

With parents working longer hours it’s not surprising that bringing home fast foods or ordering in pizza has become more than just an occasional event. I wonder if some meal planning mightn’t be an idea?

What else do you think families could do to ensure their kids don’t become another national diabesity statistic? Do let me know in a comment. You can also download my free report on the right of this page.

To the health of your family!

Jacquelyn


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Posted in Diabesity, Diabetes, Exercise

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Inauguration

Posted on January 23, 2009 | Leave a comment


© Jacquelyn Johnston, M.Ed.

Wasn’t it awe-inspiring, to see two million people there, all sharing the common hope of a better future? Wasn’t it heart-warming to know that so many from all over the world were sharing in the same sentiment at the same time? The Inauguration closed one chapter of history and opened the next. A great feeling, a shedding of one way of doing things in favour of another, a new resolve to do it right, to keep the dream alive.

You could say the same for yourself if you have chosen to stand in front of the mirror with a vision of yourself at the right weight, making new lifestyle choices, shedding the choice of empty calories in favour of a healthier way of life that will affect yourself, your community, your world. What does it take? One decision. One vision you want to pursue, and a readiness to do things differently from this moment on.

And why would anyone want to make this kind of change–Shed some pounds? Some do it for looks, to fit into the six-pack male ideal, some do it to fit into a wedding outfit, a ball-gown, and others because they know that, in the long run, they will fill the boomer years with much more fun because they’re more flexible, more agile, less tired, and able to resist infection much better. Much evidence is coming out now in Altzheimer’s research that shedding unnecessary weight will enhance brain health and stave off Altzheimer’s. If you’re a Baby Boomer you’ll probably be quite interested in having a disease-free retirement.

I attended a fascinating presentation on Altzheimer’s recently, and the eminent speaker said “eat less!”. At a recent seminar on colon cancer the researchers said “Lose weight!” At another on mental health, “Exercise!” At a course on chronic diseases, “Exercise!” How much more encouragement do we need? How much more evidence?

Faced with the worldwide epidemic of diabesity, the excessive consumption of sugars like high fructose corn syrup that converts into sugar faster than you can say “sweet”, taxing the pancreas, the liver, the kidneys, the heart, what is still holding you back?

A health inauguration might just do the trick. Out with the way it’s always been and in with the new, fresh and healthy. If you’re ready, for that change, and want to know how to do it safely without subsisting on bunny food, I invite you to visit my website at http://www.lifestyleforlongevity.com/ and post a comment telling me what your No. 1 health concern is.

Look forward to hearing from you.

Jacquelyn

Jacquelyn Johnston M.Ed.
Professional Health Coach and Educator,
Solutions and Support for Optimal Health

Whether you need to lose those pesky 20 pounds,
work on prevention or regain health, I can help.
Call me. 604.276.8673

www.LifestyleForLongevity.com
www.LoseTwentyPoundsNow.com
Richmond, B.C. Canada
mail to:jj@lifestyleforlongevity.com
Tel. 604.276.8673 Fax. 604.276.8675

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Posted in Exercise

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Great New Year Workouts

Posted on December 29, 2008 | Leave a comment

© Jacquelyn Johnston, M.Ed.

How many machines have you tried out at the Gym? I enjoy using most of them at mine, from the rower to the abduction and adduction ones, plus the elliptical and the ones for the pecs and glutes. When it comes to cardio, however, I prefer a power-walk in the open air, preferably in the park, where I join forces with the scampering squirrels, the ever-nibbling bunnies and the stunning, teal-coloured mallards. Where do you walk?

I was out walking in the snow on the weekend when I espied a machine in the window of a health food store. Curious about this increasingly popular fitness device, I stepped in, and was given the opportunity to try out what I’d call the “stationary earthquake”. This is a machine that makes you feel as if you’re standing in a safe earthquake zone—how’s that for an oxymoron! You can stand on it as it tips you forward, backward and sideways, all the while buzzing up and down your muscles in a controlled and safe way.

It was a great experience. In many gyms around Richmond people are offering free tryouts; if you’re open to a new fun sensation and don’t have any of the health conditions listed on a chart on the wall, I would recommend a try. It gives you an awareness of muscles we take for granted, and muscles that need toning. And you’re tingling afterwards, aware of areas that need better circulation.

And no, you don’t have to rush out and purchase a machine—there are ample opportunities to get some basic muscle tone just by walking. You can get off the bus a stop earlier, walk your dog, walk to and from work if you’re close enough, do walking exercises at home by stepping in place or up and down stairs, and so on. Even if you happen to have hurt your feet you can simply do some pedaling while lying down on your bed or on a yoga mat.

The key is to get those muscles toned. Walking is an inexpensive way of getting your daily cardio boost. It moves those hormones around, stimulates the lymph glands, improves digestion, and leaves you feeling happier, brighter, and more flexible.

Here in Canada we have had a rather snowy December, and there’s still a good foot or two of snow on the ground. I have been getting a terrific cardio workout just by donning those boots and tackling the uneven surfaces, grooves and snow-banks in the city. Ten minutes into the walk you get so toasty-warm you wish there were a coat-check booth right there on the sidewalk! Bonus: if you’re walking in the park the birds will follow you.

When you get home you will have done your heart a favour, your brain will function more efficiently, you’ll have inhaled some invigorating oxygen into your lungs, and you’ll sleep without counting sheep. You’ll have given your entire system a workout, one we badly need in the months we spend largely indoors. And if you’re at work all day you’ll give yourself a break from all that fluorescent lighting.

Does a lunch-time walk outdoors tempt you? “What about lunch?” you say. Call me, and I’ll show you how to take care of that one. Even two lunch-time walks outside per week will help. I can think of at least 5 different ways they can benefit you while you still get all the nutrition you need.

This could also be step 1 towards shedding unwanted pounds and preventing diabetes; better still, avoiding membership in the Diabesity Club that is opening franchises all over the world.

To discover more, download the free report on the right of this screen. I look forward to seeing your comments in this blog post.

I’m off to the snowbanks now: join me?

Jacquelyn

Jacquelyn Johnston M.Ed.
Professional Health Coach and Educator
www.LifestyleForLongevity.com
Solutions and support for optimal health:
Whether you need to lose those pesky 20 pounds,
work on prevention or regain health, I can help.
Call me. 604.276.8673

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Snow Whiteouts

Posted on December 28, 2008 | Leave a comment

© Jacquelyn Johnston, M. Ed.

Which hemisphere do you live in? Where I live, in Vancouver, Canada, we have just experienced the heaviest snowfalls in decades.

Snow creates the proverbial winter wonderland here in Vancouver, but also traffic snarl-ups, slippery roads thanks to black ice, flight delays that had passengers sleeping on the floor in the International Airport as flight after flight got cancelled.

What does that mean for the weary passenger who just wants to get home for Christmas? It means dehydration and hunger. It means having too many people around you for too long. And it means sharing filtered air for maybe days on end with people who might have cold viruses, ‘flu viruses, coughs, you name it. And even if no one was generously sharing their germs, it means not being exposed to fresh air for very long periods of time. This means not being able to replace the oxygen in your lungs with oxygen that has been enhanced by wide open spaces where there are trees.

This is what happened to thousands of passengers stuck in airports throughout the snow-bound world. They had no choice. The irony is that many who do have the choice deprive themselves of the opportunity of refreshing their lungs with the best oxygen there is, the air in wide-open spaces where there are trees, birds and squirrels. I’m talking about the parks in our cities that lie largely empty in winter, while we play host to germs of all sorts in centrally heated buildings.
What happens to the lungs when they do not have oxygen-rich air and the healthy energy that comes from being in the open air? They lack the ability to renew the blood as they’re supposed to, replacing leftover carbon dioxide with an infusion of blood-enhancing oxygen. On most of my daily walks in the snow of the nearby park I see about ten people, tops. They are not using the park as a short-cut to the office, as they do in summer. They are there by choice, taking a walk, photographing the rabbits and squirrels, bird-watching, feeding the ducks, or building a snowman. They’re in no hurry to leave, as they’re bundled up for the weather in scarves, coats, warm gloves and boots. (Those of you in warmer climes must be chuckling) They will go home with a big boost to their immune system. The very pleasant workout leaves you glowing, with an increase in feel-good hormones and a ton of energy.

I mentioned irony in this situation earlier. Doesn’t it seem ironic that the stranded passengers were trapped in the airport in filtered air for days while people who had the freedom to circulate were not availing themselves of the great opportunity to rejuvenate their lungs? These are choices we make. Why do you think we make them? Every health decision is a choice. Healthy nutrition is a choice. Exercise is a choice. Being a couch potato is a choice. Taking deep breaths of fresh air is a choice. Munching junk food is a choice. Weight loss is a choice. Not paving the way to diabesity is a choice.

Visit my website at http://www.lifestyleforlongevity.com/ and download the free report to read about ten more choices. Then call me for a free consultation to see if the choices you make for your health are enhancing your longevity. Do feel free to post a comment on my blog: I’d love to hear from you.

Jacquelyn

Jacquelyn Johnston M.Ed.
Professional Health Coach and Educator,
Solutions and Support for Optimal Health
www.LifestyleForLongevity.com
www.LoseTwentyPoundsNow.com
Richmond, B.C. Canada
mail to:jj@lifestyleforlongevity.com
Tel. 604.276.8673 Fax. 604.276.8675

Whether you need to lose those pesky 20 pounds,
work on prevention or regain health, I can help.
Call me. 604.276.8673

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Steve & Tess

Posted on December 2, 2008 | Leave a comment

© Jacquelyn Johnston, M.Ed.

Are you ONE or THREE?

Am I what? Statistics at the end of the last century used to say that half of the North American population was overweight. Today, in 2008, it isn’t 50% any more. Three out of four are overweight.

So imagine you’re part of a quartet. Are you one of the three, or are you the one who is the right weight? “How will I know?” my neighbours Ron and Tess asked me. I suggested that they google “body mass index” and follow the instructions. They did. Oops! They then tried bending and letting their hands hang lower than their knees. (Forget about touching the toes) Steve got dizzy and Tess started panting as if she had been running up the stairs. That in itself tells a cautionary tale.

If you get dizzy or you start panting, maybe it’s time to give me a call.
“But”, they said, “We exercise. We walk in the park for 30 minutes every day!”.
That may be so, but if you’re not working with weights you’re losing muscle. At the rate of six pounds or so for every 10 years of life. When you lose muscle you don’t burn food as fast. And I won’t tell you how much fatty tissue you’re gaining.

Well, both Steve and Tess signed up for strength training at the gym. That was 3 months ago. They don’t get dizzy or pant any more, but they want to keep going. Steve has lost 11 pounds and Tess, twelve! The raided their kitchen cupboards and threw out every processed item they had, replacing it with vast gaping spaces and daily shopping lists of whole foods. They have extra room for their book collection. They feel a lot more energetic, fit in eight servings of fruits and veggies every day, and are getting ready to wrestle a Sumo.

When they go to the supermarket they look at what other people have in their carts and whisper: “Can’t believe we used to stock up on that stuff”. Pop has been replaced by water, crackers with fruit. Their friends know that what they bring for pot luck will be both healthy and delicious. And did I detect a new spring in their step when I saw them yesterday?

Steve and Tess are determined to lose twenty pounds, and they are doing it on their own, with a few suggestions from me. With full-time coaching they could have lost the twenty pounds by now, but they wanted to challenge themselves on their own. Steve had a triple bypass last year, and Tess got the wake-up call when he doctor told her six months ago that she had pre-diabetes. Together, they are a powerhouse of determination and spunk.

Most people, however, find it hard to do keep this up on their own, as February 1st each year will testify. Tried everything? Put it all back on again? Help is on the way; visit my website at www.LoseTwentyPoundsNow.com and download my free report. Then contact me at jj@lifestyleforlongevity.com . You’ll get all the individualized solutions and support you need to optimize your health.

The best of health to you.

Jacquelyn

Jacquelyn Johnston M.Ed.
www.LifestyleForLongevity.com
Solutions and support for optimal health:
Whether you need to lose those pesky 20 pounds,
work on prevention or regain health, I can help.
Call me. 604.276.8673

→ Leave a comment

Posted in Exercise

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