Personal Health Care Reform

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Reform your Personal Health Care for Life
Basic strategies for a long healthy life from this day forward By Clint Fuqua CIAR, NASM, RTS, IDEA Elite PFT

You can expect to get as much out of your health as you put in to it and only you are in charge of it. Doctors can write prescriptions, politicians can write laws, but you are the one that decides what you put in your body and what you do with your body. Hopefully you will find that real health is more about the new found knowledge, healthy body image, personal pride, and freedom you will gain as you reform how you care for your personal health. Your New Beginning - Get ready. Get set. GO! But, not so fast! This is a steep uphill climb and the most difficult part of the journey. Starting too fast can cause both physical and mental burn out and is the main reason most people quit at the beginning of the journey. The main focus is to set your overall health goals and stick to them as best as possible while not over working yourself physically or mentally. The most successful way to do this is to set a long range plan; “in five years I will…” Then set some initial short term goals; 6weeks, 12 weeks, 6 months, and up to 1 year. These time periods will give you time to see and feel changes in your body as you are building a new one. Your Map and Goals – The best way to make plans, set goals, and achieve your objectives is to write them down and keep them in front of you. When setting your goals, think of something attainable, then go just past that. If you’re not sure what is attainable then find a guide like a personal trainer, dietitian, and/or life coach to assist and advise you throughout this long journey. You will also need to find a group of supportive people to get you through the following phases during your journey. These guides and supports are here to help you help you set your goals, keep you on the path to achieve those goals, and push you on to bigger goals. Peaks – During this phase you will start to see positive changes in your body because it has had time to rest and is now ready for change. These can be either very fast dramatic changes or slow noticeable changes. This is the time to slightly increase your work rate by either time or intensity. When those changes slow or stop happening reduce you work rate so the plateau afterwards is minimized and doesn’t become a valley. Remember, your body will tell you when to push forward or back off but your brain may not always want to listen when a goal is in sight. Plateaus – During this phase you will start to notice a decline in positive changes because your body has allowed as much change to happen as it will allow and needs to rest. The body really does not like change especially when that change means energy expenditure and the loss of stored energy (fat). The body needs to rest after being stressed so back off the amount of exercise until positive results reappear. Notice that read “back off” not “stop”! Remember, keeping your diet on track now and staying active is of the utmost importance so your body can refuel and repair itself efficiently otherwise you will find yourself in a valley. Valleys – During this phase your body is resting and will not allow any positive changes to happen and may even have negative changes occur if it was pushed to hard. The mind can overwork the body in its quest for reaching a goal. If you notice you are in a valley, rest a little, or else it could turn into a very deep valley you will have to climb up out of. The mind will also want to comfort itself, but resist the temptation of falling back into old habits. This is the time to eat treat your body to some much needed rest, and reassess your goals. Remember, the cake will not satisfy you, the wine will not calm you, and the couch will not comfort you; they will only pull you deeper into the valley below.

Maps serve the main purposes of showing us where we are, where we came from, and how to get where we want to go. The only certain things on a map are where we are now and how we got to that point. Where you want to go, however, can have many options depending on the road you decide to take and the unpredictable conditions ahead. Remember, when planning the rest of your journey from where you are there will be many things to consider. Things to Consider - You have set your goals, know your destination, and have planned your main route. You start to rush out the door to begin the journey and it hits you; what do I wear and what do I pack? Do you wear some old sweats to be comfortable or those new impossibly tight pants to look trendy or some cargos to look adventurous? The answer is, No! You dress for the journey, because your current clothes won’t get you to your destination and they won’t fit when you get there. Do you pack everything in the kitchen and the bathroom and the closets so you don’t forget anything? The answer is, No! You pack for the journey! You will need healthy snacks and water to stay fueled, mental focus to keep you on task, and music to keep you elevated and inspired. Staples (healthy snacks and water) are the most important accessory as they are needed to keep you nourished and hydrated during the journey. Remember, your body’s first priority is nourishment and when that need is not met you will lose energy and mental focus that no amount of inspiration can overcome. Clothing - The most basic function of clothing is to protect you from the elements and give an immediate outward expression of self to others. This is as true today as it was when the first loincloth was worn. Outward expression, unfortunately, has overtaken form and function as the reason most people choose their clothing and as the reason some companies manufacture clothing. You will need real athletic wear to mentally get you in the mood and aid you during exercise and the road you take will determine the form of your clothing. Shoes will be the most important piece as they are your base of support and must carry you in comfort during the journey. Outerwear comes next as it should keep you cool and dry in the heat, warm and dry in the cold, and comfortable during the journey. Underwear should aid the outerwear in its functions and keep your soft tissue areas protected and supported. Remember, the basics are all you need and everything else is just an accessory. Carbohydrate basics – Carbohydrates are classified as either a sugar or a fiber. These substances keep your mind and body both energized during the journey. They also both factor into the new Glycemic Index (GI) chart that everyone is starting to live off of now so they can tell a “good carb” from a “bad carb”. Carbohydrates of all types have certain specific roles and uses in your body making them a needed and essential nutrient for your health. The main role and benefit of carbohydrates is energy production for all the cells of which you are made. Remember, carbohydrates are your staple of energy. Fat Basics – Fats have two basic forms in nature classified as either “cis” or “trans”. These substances keep your mind and body energized, balanced, and running smoothly during the journey. “Cis” fats are what we refer to as saturated and unsaturated fats in normal dietary terms. “Trans” fats found in nature act like both saturated and unsaturated fats and are used efficiently in your body much like the “cis” fats. Man made “trans” fats are used as thickeners to solidify liquids, extend the shelf life of foods, and keep spreads nice and smooth at the expense of your health. The thing you must realize is that fats give you balance; nutritionally, hormonally, mentally, and emotionally. They are the oils that keep your body running like a well oiled machine. Remember, fats are your staple of balance.

Protein Basics – Proteins are elegant strands of amino acids bound together to perform specific functions in your body. Some play a role in energy creation like ATP during the krebs cycle (creatine), some are actual immune system cells (lymphocytes), and some act as antioxidants (glutathione) to protect the body from toxins. There are 22 amino acids that comprise these proteins and of them 8 are essential, meaning your body cannot make them, while the other 14 can be made by your body. That however does not mean there is no need to get those 14 from your diet as they do have major health benefits and 8 of them are termed conditionally essential. They are the building blocks upon which your body either withstands the stresses encountered on a daily basis or falls apart as the stresses are applied. This is the difference between getting sick, having no energy, lacking healthy skin tone or staying well, being energized, and having a healthy skin tone. Remember, proteins are your staple of strength. A Basis for Supplementation – Nutritional supplements are just that; supplements. They are derived from the ground in which we grow our food, the herbs with which we season our food, and the plant and animal life surrounding us that we use for food, energy, and clothing. These nutrients are small pieces of whole substances and as such can never replace the substances from which they are derived. They should be used to fill dietary gaps of nutrient supply due to the lack of available food items or the lack of quality nutrient dense food items. They should also be used to enhance the effects of nutrient dense food items. Caution should be taken however; some supplements can and will counteract and nullify the actions of other needed nutrients causing negative effects in your body. Notice that nutrient dense food items always come first in priority as they are the source of the supplements available now and nutrients not yet “discovered” that will become supplements in the future. Remember, no matter the quality or quantity of supplements you take they will never add up to the whole substances from which they are derived and sole reliance upon them will lead to diminished health rather than optimal health. Focus and Inspiration - Mental focus will come while putting on your outfit and reviewing your plan for that day. Put everything else out of your mind and think about your workout as you put on each piece of your outfit, see yourself overcoming it, and walk into the gym focused on that goal. The more you can stay focused on your goals while in the gym and not on outside issues the better you will perform. This is your time; don’t let anyone or anything else steal it from you. Music will enhance your focus and reduce your stress levels so you can push harder when needed. Music should be in the form of energizing, fun, inspirational songs that make you want to move. Good music sets the mood and keeps you mentally focused on, yet elevated above, the work being done. Remember, good music always makes a long, hard journey seem quicker and more enjoyable. Etiquette - There will be proper etiquette to follow depending on where you are, who you are with, and what you are doing throughout your life. Choosing to follow the proper etiquette for any given situation can get you invited to more places, introduced to more people, and included in more activities. Chivalry is the culmination of following the correct protocols for a given situation, minding your manners when others do not, and minding others manners when they will not. You will come across other people during your journey and many will be on the same road you are traveling. Good manners will come in handy since not everyone you will travel along side will know or follow the correct protocols. Remember, chivalry will allow you the ability to travel peacefully with those who do, correct those who do not, and discard those who will not.

Your Exercise Plan - Exercise is an integral part of this process as we were made to move and load our bodies on a daily basis, not sit in chairs and type. If you are not currently exercising then try 3 hours (1hr 3 times a week or 30min 6 times a week) of exercise and see how you feel. You should have an increase in energy, better sleep, better digestion, and an increase in overall well being. Once you get used to exercising as a part of your weekly routine then start increasing, either in time or intensity, by 10-15 percent (3hrs/wk increases to 3 ½ hrs/wk) and see how you feel. Getting a trainer even for just a few sessions in the beginning will be very beneficial in helping you learn proper technique, exercise selection, basic workout protocols. Your goal is to develop consistency and to learn how to pace yourself for long term success. There will be days and even weeks you may not want to or maybe can’t work out. But those are just a few days out of the years you have to exercise. Remember, your body will always get back to where it was much more quickly than the first time you got it there. Your Journey Forward – Stay focused on your short term goals, as they are the small steps toward your progress. But remember to look up at your main goal to stay inspired and on the path you have chosen. You should realize that this is a challenge, a competition; with yourself. Do you want to look back and be happy that you survived till the finish, or relish in the sweet victory that comes with finishing strong and pushing ahead when others would not. You may reach your initial goals sooner than planned, but you can always see how much further you can go. You may have to maintain your current effort or even slightly increase your effort to reach your initial goals, but can you stay consistent and focused and endure long enough to achieve them. You may not even be able to achieve your goals, but how close can you get if you keep pushing towards them. The goal is to keep pushing forward when everything is telling you to stop because you are already there, slow down because you’re almost there, or just quit because you won’t make it there. In the end these short term goals are just one point in a journey that will take the rest of your life. You must learn to care for yourself before you can care for anyone else in your life. If you want your children to be healthy, you must first be healthy. If you want care for your parents as they age, you must care for yourself as you age. If you want to be successful you must care for yourself to have the energy to push for success. If you want to enjoy your success you must care for yourself so you are healthy enough to enjoy your success. Remember, if you haven’t got your health, you haven’t got anything.

Knowledge and health equal freedom. Learn and live free! -Clint Fuqua

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