Sunday, November 11, 2012

Thanksgiving (nope....not about food).

 Read this today and thought it was special. Enjoy.


By: Anne Lamott
Counting Our Blessings

No matter how you say it, grace can transform an ordinary meal into a celebration—of family, love, and gratitude.

We didn't say grace at our house when I was growing up because my parents were atheists. I knew even as a little girl that everyone at every table needed blessing and encouragement, but my family didn't ask for it. Instead, my parents raised glasses of wine to the chef: Cheers. Dig in. But I had a terrible secret, which was that I believed in God, a divine presence who heard me when I prayed, who stayed close to me in the dark. So at 6 years old I began to infiltrate religious families like a spy—Mata Hari in plaid sneakers.

One of my best friends was a Catholic girl. Her boisterous family bowed its collective head and said, "Bless us, O Lord, and these thy gifts. …" I was so hungry for these words; it was like a cool breeze, a polite thank-you note to God, the silky magnetic energy of gratitude. I still love that line.

I believed that if your family said grace, it meant you were a happy family, all evidence to the contrary. But I saw at certain tables that an improvised grace could cause friction or discomfort. My friend Mark reports that at his big southern childhood Thanksgivings, someone always managed to say something that made poor Granny feel half dead. "It would be along the lines of ‘And Lord, we are just glad you have seen fit to keep Mama with us for one more year.' We would all strain to see Granny giving him the fisheye."

I noticed some families shortened the pro forma blessing so they could get right to the meal. If there were more males than females, it was a boy chant, said as one word: "GodisgreatGodisgoodletusthankHimforourfoodAmen." I also noticed that grace usually wasn't said if the kids were eating in front of the TV, as if God refused to listen over the sound of it.

And we've all been held hostage by grace sayers who use the opportunity to work the room, like the Church Lady. But more often, people simply say thank you—we understand how far short we must fall, how selfish we can be, how self-righteous, what brats. And yet God has given us this marvelous meal.

It turns out that my two brothers and I all grew up to be middle-aged believers. I've been a member of the same Presbyterian church for 27 years. My older brother became a born-again Christian—but don't ask him to give the blessing, as it can last forever. I adore him, but your food will grow cold. My younger brother is an unconfirmed but freelance Catholic.

So now someone at our holiday tables always ends up saying grace. I think we're in it for the pause, the quiet thanks for love and for our blessings, before the shoveling begins. For a minute, our stations are tuned to a broader, richer radius. We're acknowledging that this food didn't just magically appear: Someone grew it, ground it, bought it, baked it; wow.

We say thank you for the miracle that we have stuck together all these years, in spite of it all; that we have each other's backs, and hilarious companionship. We say thank you for the plentiful and outrageous food: Kathy's lox, Robby's bûche de Noël. We pray to be mindful of the needs of others. We savor these moments out of time, when we are conscious of love's presence, of Someone's great abiding generosity to our dear and motley family, these holy moments of gratitude. And that is grace.

May your month be filled with unending Thanksgiving.
~h.

Sunday, October 21, 2012

Must address the obvious.......

Cold and flu season is upon us, Friends.  A few tips to help us stay healthy and well through the next few months:

1. Get plenty of rest.  We heal when we sleep, so make sure you are getting the required 7 - 9 hours of sleep per night (but no more than that just because the bed is cozy and the rain is tapping on the window:)

2. Get REGULAR exercise. I have said it before, and I will say it again - - - - you must schedule it in each week or it will be the first thing to get the boot when the days fill up.  Studies show that people who get moderate and regular exercise each week (think: 3 - 4 times a week) get fewer colds and flus each year. Even if you do work out regularly and still get the crud, you will likely fight it and recover faster than someone who does not exercise regularly.

3.  Eat a wide variety of fruits and veggies high in phytochemicals which are ideal for helping your body play defense to infection. Stock your kitchen with a few of these infection-fighting superfoods such as kale, tomatoes, berries, grapes, grapefruits, pomegranates, sweet potatoes, mangos and spinach.

4. Manage stress.  I almost typed "reduce stress" but every time I read that, I snicker because you really can't eliminate a lot of stressors in your life. Especially "good" stress - Christmas, a new baby, a big celebration, a new home, landing a big account, etc.  And we certainly know we can't dodge all "distress" either - a job loss, an illness, grocery store temper tantrums, a hectic day.  So I like to say MANAGE stress effectively.  #'s 1, 2, and 3 above this will instantly help with that. Another way is to find 10 - 15 minutes a day to be still and let your mind go blank. Drink a cup of tea, watch a favorite t.v. program, get on Pinterest :), chat with a friend without multi-tasking, or even take a quick nap. 

5. Drink plenty of water.  Think of water as that internal bath that washes away toxins and yuck. Flush out what might have gotten inside all day long with plenty (remember....half your body weight in ounces) of good clean water.

A note about illness and exercise:
I am often asked if someone can work out if they aren't feeling 100%.  Here's a rule of thumb: if you are feeling ill from the throat "up" you can try to do what feels comfortable.  If you're symptoms are from the chest "down" (chest, cough, stomach issues) it's best to pass until you feel better.  Also, any type of fever would indicate chicken soup and sleep over a workout.  Some say you can ward off a head cold if you catch it right at the start by giving your body a great cardio workout.  I have found this to be true for myself sometimes.  At the end of the day, you must listen to your body and rest when it should rest BUT not use a little sniffle as an excuse not to train :)

Wednesday, October 3, 2012

7-Card Stud Workout

In need of a fun way to train lower body? Welcome to 7 Card Stud~

Here's how ya do it:
Get a set of weights appropriate for lower body.
Get a watch or stop watch.
Get a deck of cards. Shuffle.
Warm up for 10 minutes - preferably break a sweat and increase core body temperature.
Randomly draw 7 cards and lay them out in front of you.
Then, refer to this list of lower body exercises. Do each one you draw per the instructions below.
Once you've done your first set, put that group of 7 cards away and draw another 7 cards.
Repeat this for a total of FIVE sets (35 cards/exercises).

Cool down with a stretch and............ you.are.done.

Have fun!

A - 1 MINUTE - GIANT ALTERNATING STEP UP ON A CHAIR
2 - 10 STRAIGHT -LEG DEAD LIFTS
3 - MOUNTAIN CLIMBERS X 45 SECONDS
4 - 8 SINGLE-LEG DROP SQUATS OFF A CHAIR
5 - 1 MINUTE SQUAT/SIDE LIFT - ALTERNATING SIDES
6 - 10 ALTERNATING FRONT LUNGES
7 - PLIE HOPS X 45 SECONDS
8 - 15 BASIC SQUATS
9 - 8 ONE-LEG STAND UPS - FROM A CHAIR
10 - 1 MINUTE LEG THROWS OVER BACK OF CHAIR
J - 30 SECONDS LATERAL HOP (EACH LEG)
Q - 8 CURTSY LUNGES - EACH SIDE
K -  1 MINUTE BILATERAL CALF RAISES


Monday, October 1, 2012

Things that make you go, "hmmmmmmmmmm........"

When determining what good High Intensity Interval Training (HIIT) does for the body, consider this (physical) difference:

Think back to the Olympics this summer. Side by side, visually compare a long-distance runner's body type with a sprinters body type.  Whaaaaa? See what I mean?  I'm not saying that long-distance running isn't good (it's terrific) but I am saying that if we were to judge HIIT simply on appearance, this is proof - As this is how sprinters train.  But there's more than just how it makes us look - click on the link below that explains this very well. Bottom line: in order to complete the fitness "pie" we have to incorporate both endurance and high intensity training.


8 Benefits of High-Intensity Interval Training (HIIT)

And why it needs to be part of your regular workout routine.

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science doesn't stretch the truth. Read on for eight proven benefits of this powerful workout:

 http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

Tuesday, September 18, 2012

Don't be upset by the results 
you didn't see because of the workout 
you didn't do.

Can someone say, "whoaaaaaaaa.................?"

Sunday, September 9, 2012

Time to Re-boot!

Happy September, Friends!

It always happens this time of year. Summer passes the baton to cooler mornings and "school bus" air. The crispness makes me want to light a candle and pull out my sweaters and boots (although, I won't complain about 80 degrees in Washington for the last 50+ days!) No matter what the weather, the standard I-gotta-get-back-in-shape undertone rings loudly within many of us.  It's not uncommon to have allowed summer to steal our workouts and conscious eating, but it IS time to tighten it up and get back to working toward better health.  We start.....now.

My plan is to begin posting regularly so that those who want/need motivation and encouragement can find it here - myself included!!  I hope to see many faces back at B2B this week as we kick off the Fall Schedule tomorrow morning (5:15 and 9:30 class times).

If you're feeling like there's a lot of ground to make up for, or that the mountain in front of you just seems very high, join the club.  There's a lot of us feeling that way.  But we begin by taking one day at a time - one meal at a time - one workout at a time, and before we know it, we're three weeks in and new habits are developing. 

Plan your meals and plan your exercise. These things get the boot when life gets busy.  The best of luck this season!!!!  Looking forward to reaching new goals together! 
God Bless.