The Miracle Cure!

Today I am going to tell you about a true miracle cure. It affects so many aspects of your personal health that it is simply amazing. It is the #1 treatment for the relief of fatigue, it lowers your risk of death by 23%, and it is even effective at weight loss. But I am just getting started. Consider these facts:

• A one-hour treatment just 3 times per week has been shown to reduce the pain and disability caused by osteoarthritis of the knee by 47%
• In elderly patients it reduced the progression of dementia and Alzheimer’s by 50%
• In combination with lifestyle changes, it reduced the frequency of Type 2 diabetes in at-risk patients by 58%
• Post-menopausal women who had this treatment just 4 hours per week reduced their risk of hip fracture by 41% and reduced their anxiety levels by 48%
• In people suffering from depression, a low dose reduced their depression by 30% and as the dose increased, their depression was reduced by 47%
• Just 30 minutes of the treatment each day reduces the risk of heart disease in women by 50%
• It is more effective than stents in reducing reoccurrence of blocked arteries, 70% for stents vs. 88% for those who used this treatment

What is this absolute miracle cure? It is…

E-X-E-R-C-I-S-E

Yes, I have blogged on this so many times that you may have grown tired of hearing about it, but the truth is that regular exercise has been shown to be as effective as most of the drugs on the market for reducing pain, anxiety, depression, fatigue, diabetes, and heart disease. It is also effective at weight loss AND it is fun with very few side effects (unless you overdo it).

And exercise can be anything (see http://dotsofit.blogspot.com/2011/09/what-did-you-do-today.html). It doesn’t need to be training for a marathon (see: http://dotsofit.blogspot.com/2012/01/its-not-like-youre-training-for.html). So make it fun! (see: http://dotsofit.blogspot.com/2011/08/make-it-fun.html, http://dotsofit.blogspot.com/2011/08/make-it-fun-soccer.html, and http://dotsofit.blogspot.com/2011/08/can-i-get-workout-playing-video-games.html). And I have found exercise to be more effective than drugs for my osteoarthritic knee (http://dotsofit.blogspot.com/2011/11/dealing-with-chronic-pain-from-sports.html).

Just 30 minutes of activity each day for adults and 60 minutes of activity each day for children has been shown to produce these results, which is a significant impact on overall health. The effect is greatest for formerly sedentary individuals. Sitting all day has been shown to be one of the greatest health risks we currently face! Obesity is a risk factor for many diseases; however, if an obese person is active, it actually ameliorates many of the negative effects of obesity. The greatest risk factor for death in the human population is low cardiorespiratory fitness.

I really hope that this helps you to think of exercise in a whole new way! It’s Saturday—great day for a bike ride or hike with your dogs, which is exactly what I’m getting ready to do. Ciao!

Reference
YouTube Video at: http://www.youtube.com/watch?v=aUaInS6HIGo&feature=youtube_gdata_player

~Lori Dotson, CPT, CPFT, PES, BA, MS
President and Trainer, DotsoFit, LLC

Copyright © 2012

Zen And The Art Of Training - You Already Are What You Want To Become

As most of you know, The Shaolin Temple is considered the birthplace of martial arts and Ch’an (Zen) Buddhism. This doesn’t mean that in order to practice Shaolin we need to be Buddhists but the Ch’an philosophy can help us to see our world with fresh eyes. This was the Bodhidharma's ambition when he came to China, he wanted to get away from the books and learning and enter the pure raw experience.

One of the Ch’an teachings that we can apply to our training is aimlessness. This means: You already are what you want to become. Does a tree have to do something? The purpose of a tree is to be itself, and your purpose is to be yourself.

We have everything. There is no need to put anything in front of us and run after it. So, whatever it is that you believe you want – good health, more energy, an increased sense of wellbeing or to be an exceptional martial artist – you already have.

Bring this energy into your practice and you will find that it will enrich whatever you are doing – running, kung fu , qigong, meditation, and also your work and family life. It helps us to stop putting our life on hold or waiting for the future when we think we will have more time or be less stressed.

There is no future time there is only now. And now is the most important time we have. Now is the building block for the future. Instead of drifting into the future of “if” and “when”, we focus on the single point of now.

For this month, check yourself and train from that perspective rather than constantly trying to improve yourself or thinking there is something wrong with you.

Remind yourself that right now you have all the elements for your health, you just have to apply the Shaolin techniques you are learning.

Shaolin Martial Arts helps us to reach the potential in ourselves that we only dreamt of before. Using the powerful life energy that exists inside our body we can make ourselves healthy and balanced. If you approach these Shaolin teachings with intelligence and determination, you can bring to your life the wholeness, health and inner satisfaction that you seek.

If you like this article please share it on Facebook & Twitter or for more training tips, sign up to my newsletter. 

I am Not into New Year’s Resolutions

Happy New Year!

Happy New Year Everyone!!!!  OK…I am back from all my holiday festivities and I hope you had a safe, happy and healthy one.  I was thinking about the word “RESOLUTIONS” today and I have to honestly say that I am not into New Year’s Resolutions…I mean really.  Do you know the word resolution in terms of New Years means a commitment to yourself? Now remember, this is me and my life to motivate you and my opinions are never meant to offend…but I do like to make points along the way.  If you have been following my blogs, I am very candid and a no BS person and trainer…I hold nothing back when it comes to motivating you with my life…and to not know me for me…well…that is just hypocritical.  Now…moving on to the subject of resolutions and my thoughts.  I do not need a special day to make a commitment to myself and in fact, everyday should be a commitment that I will be the BEST me every moment of that day…a better wife, mother, daughter, trainer, friend, and in tune with my physical and spiritual self…I am always a work in progress.   Do I celebrate the New Year…well, of course…I enjoy ringing in the New Year with hubby, family and friends…a good party, movie, a toast, or whatever is planned for that evening.  This year just happened to be a cozy movie night at home with a Stay Healthy Pizza and Flourless Pumpkin Chocolate Brownies for dessert.   I hear so many comments about New Year’s Resolutions…I am going to lose weight, get in the best shape, watch less TV, spend more time with my spouse and family, work less, relax more, talk to God more…the list is endless…but this is the kicker…I also here in conjunction…I am going to party my ass off, eat everything I can, drink and smoke as much as I can…because my time is running out to do all those things before January 1^st...OK GIVE ME A BREAK ALREADY…sorry, this is such BS. Soapbox Darla…here I come...I so disagree with this attitude and the sad thing is that the so-called resolutions/commitments that everyone makes are seldom kept and in fact peter out at the 4-week mark…no joke. Studies have shown that the average time that a person sticks to their New Year’s Resolution is one month…so all that eating to oblivion and 15lb weight gain, drinking until liver is pickled, working overtime to stress overload, and TV watching until brain fried and family does not recognize you….is ABSOLUTELY worthless and in fact…an EXCUSE to be negligent with your body. Then the ugly cycle returns every 10 months as this behavior starts rearing its ugly head at Thanksgiving and continues through January 1^st.   I mean…OMG and hell to the Big Giant NO WAY for this 47 year young woman. 

 

I Became a Grandma!!!

I would not be living a healthy lifestyle if every 10 months I deliberately treated my body, self and family like doo doo.   What would that say for the respect that I have for me, and the example that I set for my clients and family as a healthy person…it would say I had none.  I take my body, life, family and health very seriously and am very passionate about what I teach on a daily basis…so, sorry…the excuse to do this just does not fly with me.  Am I a hardcore do not have anything over the holidays…NO…I have things in moderation and choose wisely…did you read my “I am a Cheater” blog?  Well, this is ME…and healthy lifestyle means LIFESTYLE. 

As far as resolutions are concerned, I would have to say I believe in daily resolutions…changes for the better…it could be as simple as modifying an exercise that does not aggravate my neck or improving a recipe after a flub in the kitchen, to making sure that I say “I Love You” to hubby each day as he walks out the door, taking time to read a scripture and reflecting on that verse, calling my kids, emailing each client something encouraging for the day…well, you get my point.  So, in a way, I do utilize resolutions…and get excited about the positive changes coming from those commitments.  Would I toss New Year’s holiday out the window…NO WAY…it is such a fabulous celebration and reflection of the year that has past and the New Year to come…and a time for me to be thankful…do I think everyone falls into the category of not being true to their resolutions…NO…but sadly, the majority do not follow through.  The BEST part about today is that a commitment to be a BETTER ME and YOU can start right now…and that is a Happy New Year!

Motivation of the Day:  A Year from Now What Will I Wish I Would Have Started Today

Meal 1

My Nutrition of the Day:

1-Crockpot Steel Cut Oats topped with walnuts/raisins

1 Cup coffee with n/f French vanilla creamer

2-Post Workout Shake (the works)

3-Baked Butternut Squash & B/S Chicken Breast

4-Vanilla Whey Protein Balls (2)

5-Lean Turkey Burger on thin bun topped with onion/tomato/avocado

Love My Low Rows

My Workout of the Day:

ARC trainer – 20 min

Back Leg Core Interval Circuit (each exercise for 1 minute, repeated 3x)

Squats 10lb dumbbells

Dead lifts 10lb dumbbells

Negative Pull ups

Lunges 10lb dumbbells

Pull downs 30lbs

Low rows 30lbs

Body Ball Abs

If you enjoyed My Blog, LIKE it, Leave a Comment, and if inspired to Support Stay Healthy Fitness, I appreciate and thank you in advance for your Protein Shake Donation!

Stay Healthy!

Healthy & Easy Recipes for Busy Jocks (Part 4)

Hope you have enjoyed the 6 recipes I have provided over the past 3 days. I hope it inspires you te eat healthier in 2012. My final 2 recipes are equally quick and easy to prepare...

Rice, Bean, and Tuna Salad:

Ingredients
½ cup chopped onion
2 cloves garlic, chopped
1 cup chopped bell pepper (red, green, yellow, or all three!)
1 package frozen spinach, thawed
16-ounce can red kidney beans
3 cups cooked brown rice
6-ounce can water-packed tuna, drained

Directions

Sautee onion, garlic, and peppers in skillet for 5 minutes. Add remaining ingredients and heat through. Toss with ½ cup low-fat Italian dressing. Serve warm or cold. 4 servings.

Flaxseed Pancakes

Ingredients

¼ cup milled flaxseed

2 tsp baking powder

1 cup whole wheat flour

½ tsp baking soda

1 tbsp Splenda® (optional)

½ tsp salt

1 cup organic skim milk

1 whole egg

1 tbsp extra virgin olive oil

Combine dry ingredients in large bowl. Combine remaining ingredients in smaller bowl and whisk. Pour contents of small bowl into large bowl and mix to make batter. Spray skillet with non-stick spray and cook at approx. 350 degrees.

This concludes my recipe series. Stay tuned for tomorrow's blog post.


~Lori Dotson, CPT, CPFT, PES, BA, MS
President and Trainer, DotsoFit, LLC

Copyright © 2012

Healthy & Easy Recipes for Busy Jocks (Part 3)

Today I am featuring lean chops and catfish stew.

Pork Chops:
Ingredients
4 large, lean center-cut chops, all fat trimmed
1 small head cabbage
1 medium onion, sliced
10-ounce can chopped tomatoes with juice
1 teaspoon granulated garlic
1 teaspoon oregano
1 teaspoon black pepper
2 cups cooked brown rice

Directions

Brown chops in non-stick skillet with onion and cabbage. Stir in tomatoes, cover and simmer for 15 minutes. Add seasonings. Add a little water or broth, if necessary, to prevent sticking. Serve over brown rice. 4 servings.

Catfish Stew:
Ingredients
1 small sweet potato, peeled and cubed
4 carrots, sliced thick
4 stalks celery, sliced thick
2 cloves garlic, minced
1 small onion, chopped
4 cups chicken broth
1 teaspoon oregano
1 teaspoon black pepper
2 pounds farm-raised catfish
Juice of one lemon

Directions

Place all ingredients except catfish and lemon in 4-quart pot. Bring to boil and simmer for 15 minutes (or until vegetables are tender). Add catfish and simmer 10 minutes more. Stir in lemon juice to taste and adjust seasonings. 4-5 servings.

Tomorrow will conclude this series on quick and easy meals for jocks. Once again, please bookmark this very important link and consult it frequently: http://www.nal.usda.gov/fnic/foodcomp/search/.


~Lori Dotson, CPT, CPFT, PES, BA, MS
President and Trainer, DotsoFit, LLC

Copyright © 2012 

Healthy & Easy Recipes for Busy Jocks (Part 2)

Good morning! Hope you didn't overindulge last night. As promised, I offer 2 new recipes today. One is a delicious low-fat chicken stir fry and the other is another vegetarian dish.

Chicken Stir Fry:

Ingredients
1 ½ pounds skinned and boned chicken breast, cut into strips
1 cup sliced onions
1 cup bell peppers (red, green, yellow, or all three!)
1 cup carrots
2 cups broccoli florets
1 cup snow peas
1 cup red onion
1 tablespoon minced garlic
1 teaspoon sesame oil
¼ cup soy sauce
1 cup broth thickened with 1 teaspoon cornstarch

Directions

Heat oil in large skillet or wok. Add garlic and stir for one minute. Brown chicken strips and set aside. Stir fry vegetables for 3 minutes. Combine soy sauce and broth and stir into skillet with all ingredients. Cover and simmer 6-10 minutes until chicken is cooked all the way through and vegetables are crisp. 4 servings.

NOTE: Vegetables substitutions can be made based on your preference, but be sure to use fresh vegetables (not canned). You may choose low sodium soy sauce, especially if you are on a sodium-restricted diet.

Gazpacho:
Ingredients
2 large ripe tomatoes, finely chopped
1 large red pepper, chopped
1 cucumber, unpeeled and chopped
1 small red onion, finely chopped
3 cloves garlic, minced
11-ounce can V-8 juice
1 tablespoon red wine vinegar
1 tablespoon lemon juice

Directions

Combine all ingredients in large bowl and chill before servings. 4 servings.

Do not forget to bookmark this link: http://www.nal.usda.gov/fnic/foodcomp/search/ (USDA National Nutrient Database for Standard Reference)

And stay tuned for 2 more quick and easy recipes tomorrow!

~Lori Dotson, CPT, CPFT, PES, BA, MS

President and Trainer, DotsoFit, LLC

Copyright © 2012