Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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How to stay active with your kids using fun nostalgic outdoor games!Who said physical activity had to be boring!!

Do you have time to exercise with your busy family life?

A great way to engage your children is to play a fun outdoor game. You may have a few games you remember playing as a child. I am going to suggest a few ideas to stir up your creative game juices.

I think with the age of the computer and other technology we have really lost touch with enjoying being active outside. It is important to lead by example with your children by getting in your daily physical activity.

Here is a list of games you can play…you can always make up your own too.

  1. Tag; Playing tag is a great way to be active!!…If you want to change it up you can try freeze tag or tunnel tag! Or you can make up your own rules.
  2. Capture The Flag; This is one of my favorite games to play outside!  To play this game you will need 4 or more people(the more the merrier!), two flags, and a LARGE area (preferably a large park or grassy area) . Ok now that you got everything for the game lets talk about how to play. Split up into two teams and create a middle line and  outer boundaries. Each team has 5 minutes to hide their flag (has to be visible). After 5 minutes , come back to the center boundary and give the other team a hint(can be easy or hard as you decide). The purpose of the game is to find the other teams flag and bring it back to your own side. If you get tagged while on the other teams side, you will be put into jail( some where on the other teams side). A member from your team can free you by tagging you. If you get tagged while you have the flag, you go to jail and the flag goes back to where it originally was. your team wins if they successfully bring the flag back to their own side without getting tagged.
  3. Hacky Sack; This game is surprisingly difficult but, really fun. you will need two or more people, hacky sack, bean bag or soccer ball. The object of this game is to keep the object in the air and you can use any part of your body, foot , leg, shoulder, head,..etc. Every one should try and touch the object at least twice before passing on.!! woo hoo now where having fun!!
  4. Four Square; I personal love playing this game! It re quires a ball, 4 or more people, an area of concrete or other hard surface, sidewalk chalk or masking tape. Ok lets talk about how to play…Draw a large square with the sides of at least four feet( use chalk or masking tape but what ever you have) and divide the square into four equal squares. Make a circle around the lines that meet in the center. Number the squares on through four. Place one player in or just behind  each square and line up any additional players behind square one. Serve the ball from  square four by bouncing it in your square and then hitting it into another square. You’re fine if the ball lands in another square or if someone hits it before it bounces into a square. Return the ball any time it bounces in your square by hitting it and bouncing it into another square. Go the the end of the line behind square one  if any of the following things happen: The ball you hit goes outside the boundaries without bouncing or being touched, if a ball bounces in your square and you can’t hit it, or if a ball you hit lands in the circle  in the center. Move up as other players miss and have to go to the end of the line. Win the game by making it to the fourth square and staying there longer than anyone else. That brings back memories of recess in grade school….
  5. Dance Off; Oh yeah…hear the beat? To play you will need two or more people and music. The rules are really simple. First stand in a circle and start the music. One person starts off with a dance move and everyone else follows. The next person repeats the first move and adds a new move. The  next person repeats both moves and adds a new one. The continues until one person doesn’t successfully complete the dance routine….Now your moving!

Well that’s all I got. Who said that being physically active had to be boring!

Please pass this on to all of your friends and family’s. Also if you are a local Bellingham resident this is a great resource for you! Check it out! http://www.neighborhood-kids.com/

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

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“Today Is Another Day To Do The Things You Did Not Do The Day Before” Exercise Is Daily Medicine Did You Get Yours?

This blog post is for all of the people who start an exercise program and quit. You can start again tomorrow!

“Today Is Another Day To Do The Things You Did Not Do The Day Before” J.H.

What I have repeatedly  learned working with hundreds of clients  is that when people start exercising , eating right, getting good sleep, and chosing more healthy behaviors it is all or none. A true lifestyle change takes time and has some room for estimated noncompliance or adherence to their regimen. The true KEY to success in your lifestyle change is persistence and the understanding that you are going to have good exercise days, bad exercise days and no exercise days.

Lets say that you have set up your new health and exercise routine that includes nutrition, weight training , stretching, cardiovascular conditioning. Here are some suggestions  to make your new health and exercise routine a life time commitment.

Nutrition is a big part of your success in better health. If you are eating 90% clean whole food that is not processed or packaged then that is great! You are going to have days where you might indulge in food you would not usually and that is ok as long as you watch your portion sizes. I tell people who have an indulging snack every now and then that it is not going to wreck their good eating habits but, to just moderate the portion size and enjoy what they are craving. I always suggest pick fruit as a snack since it is sweetness that is often times what people are really craving. Remember to just get back to your normal whole food eating diet and make that the staple to your habit. Making little changes can go along way.

Weight training ;We have all been there some time or another where we started a weight lifting program and just kinda petered out. The secret to weight training is start slow…No really maybe start with one set per exercise…and go easy on the weight. Some days lifting weights is going to feel harder than others so adjust your workout to your energy levels….you can always just do one set fifteen repetitions for maintenance. If you miss a day don’t worry about it just start again the next day! As you gain strength you will want to naturally want to push your self more.

Stretching is important to keep your joints healthy and to keep you muscles at the right length to function properly. We tend to blow off stretching in an exercise routine because it is boring and a little time-consuming. I have found the best way to get in stretching is just to do it throughout the day. If I am standing around I will do a calf stretch or bend over and touch my toes…and making stretching more part of my day rather than save all my stretches for a particular time. Always remember a little stretching goes a long way..so if you don’t have time just hold the stretches for less time. If you can not get stretching in daily then start with every other day.

Cardiovascular; Your cardiovascular health builds as you get into a daily routine. Most people can consistently get in 3-5 days of cardio and at least 10-30 minutes a day. If you are having trouble motivating your self try my trick. I put my running shoes on and get out the door and have to do at least 5 minutes…if after 5 minutes I still do not want to run I stop. 90% of the time I keep running once I get out on the trail. Music helps too. You can also do less than you have planned for the day; if you are supposed to do 30 minutes but you only have 15 minutes just do 15 minutes so you stay in the habit.

So we now know that if we fall off from our commitment of health and exercise that there are ways to stay on task by doing the minimal amount to accomplish the beneficial behavior  and to stay in habit.  You can never fail at any of the task you have at hand if you have another day to try again  this is what I tell my clients “Today Is Another Day To Do The Things You Did Not Do The Day Before”  Because gaining better health needs to be sustainable and is a life time process. You can never fail if you adopt this mantra.Tomorrow is another day to start! Get started today.

Well I hope this helps to put perspective on the goal of achieving health and fitness and how we can make our goals realistic and adaptable. You have a life time for your body to change. If you need help putting a health and exercise prescription contact me at

healthybellingham@hotmail.com

Thank you for your time and energy …..Be well

Jaime J. Hernandez

Health and Exercise Prescriptions ™

http://www.healthandexerciseprescriptions.com

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CoreWerks™ Core Therapy Office Chairs ™

Do you need an office chair that helps your low back?

In the past “endurance sitting” in conventional chairs has been linked to low back pain, neck pain, pain between the scapula, stiffness and increased proneness to low back injuries.

Here is a current video from FOX news that talks about why sitting can be so bad for you.

 http://video.foxnews.com/v/4176953/is-your-office-chair-killing-you/

Finally a solution to back pain for those sitting long hours in the office. CoreWerks™ Core Therapy Office seating™uses the same patent pending technology developed for its original rehabilitation products that enables the user to strengthen core muscles while seated to reduce and help low back pain.

CoreWerks Therapy office seating™ products offer a dynamic movable seat cushion to provide sensory motor stimulation to the body’s core. This exercises the core muscles to help reduce back pain that is so frequently the result of static seating. Static sitting reduces sensory integration and leads to core muscle atrophy or the weakening of the muscles around the spine.

If you would like to Demo the chair then contact me at 360-223-3696

Or email me at healthybellingham@hotmail.com

Thanks for your time and interest.

Jaime J Hernandez


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What Hypnosis Isn’t, What It Is, and How It Can Help You Reach Your Goals: Part I

What Hypnosis Isn’t, What It Is, and How It Can Help You Reach Your Goals: Part I

By Richard Blake, MIT, CHT

Many people, when they hear the word hypnosis, immediately think of one thing: clucking like a chicken. TV and movies often cultivate the mistaken idea that a hypnotist can force people to behave irrationally or against their will—that hypnosis is a form of mind control.

Actually, nothing could be further from the truth. In fact, hypnosis is a perfectly natural state of mind that people enter every day—and without the aid of a hypnotist! Whenever you watch a movie, read a novel, or space out while driving down the highway, you are entering a state of hypnosis. You put yourself into hypnosis all the time!

By definition, hypnosis is the bypass of the analytical, thinking part of the mind through acceptable, focused attention. This bypass allows the emotional and imaginative subconscious mind to become more accessible. Whenever you focus your attention on something long enough and fixedly enough, you enter hypnosis and connect more fully with your subconscious mind.

A great example of this process occurs when you watch a horror movie. As you focus your attention on the movie, you bypass the analytical part of your mind that knows it’s just a movie: It’s just actors performing a script. It’s just special effects. It’s just fake blood. When you bypass the analytical part of the mind, your subconscious mind predominates, which means you can imagine that the movie is real. Your imagination can be so convinced of its being real that you become emotionally involved—scared, that is—whenever scary things happen to the main character.

In other words, you’re in hypnosis.

What’s interesting is how people can get so scared by the horror movie and so subconsciously involved that they decide to pull themselves back to the “real world” by telling themselves something like: “Hey, it’s just a movie.” At that moment, they are invoking the powers of their analytical mind and are emerging themselves from hypnosis.

The same thing occurs when reading a good book or when you become so focused on the road that your analytical mind gets bypassed and you enter hypnosis—daydreaming and maybe missing your exit—until you say, “Wait a minute! I need to pay attention here!”

Now, let’s go back to the idea of mind control. You’ll notice in the example that people watching a horror movie choose to focus their attention on the movie and enter hypnosis. They choose to imagine themselves into the movie and allow themselves to become scared by the plot. They also can choose to reject the movie and emerge themselves from hypnosis by calling in the analytical mind. At all times during this process, the audience remains in control. Because you remain in control during hypnosis, hypnosis could never be considered a form of mind control.

What does all this tell us about the people who cluck like chickens for stage hypnotists? They cluck because they choose to cluck, otherwise they simply would have rejected the stage hypnotist’s suggestion to cluck. They would have opened their eyes and said, “There’s no way I’m gonna cluck in front of all these people.” This refusal is just as possible for them as it is for the people who resist movie hypnosis by telling themselves, “Hey, this isn’t real. It’s just a movie.”

Now that you have a working knowledge of how hypnosis works, how natural it is, and how it has nothing to do with surrendering control—you’re ready to understand how we can use hypnosis intelligently and constructively. We can harness the emotional and imaginative powers of the subconscious mind to help us reach our goals. I’ll explain that in Part II.

Richard Blake is a registered hypnotherapist and co-owner of Root of Healing Naturopathic Medicine. Having trained with some of the most widely-recognized hypnosis experts in the United States—Jack Elias, Cal Banyan, Marilyn Gordon, and Ron Eslinger—he has used hypnotherapy to help hundreds of people overcome their self-limiting beliefs and successfully reach their goals. You can find him at www.rootofhealing.com.

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The word Diet has a bad rap…Do you know what Diet really means?

The word Diet has a bad rap…Do you know what Diet really means?

People trying to sell you on some of the most current diets are often times a fad and not sustainable….You probably have heard of them…let me name several…Atkins diet, grapefruit diet, Food supplement diet, lemonade diet….to just name a few.

Definition of DIET

  1. Food and drink regularly provided or consumed
  2. Habitual nourishment
  3. The kind and amount of food prescribed for a person for a special reason
As you can see the word diet is a word to mean food or energy intake regimen.
The term diet in our American culture now has a bad connotation because of all of the confusion, fad diets and misinformation.
What is the right diet for my self and how do I know where to even start. Good question!
A diet for an individual is based off of what their goals are.
There are Three main categories for most people and their health goals.
  1. Gaining Muscle
  2. Maintaining weight
  3. Losing body fat

Depending on the health goal you chose would determine how much food/calories to consume.

Your food requirements depend on your age, gender, activity level and end goal weight.

The physics law says;We have to obey the second law of thermo dynamics…which means energy into our body’s (food/calories) has to equal to energy out (physical activity) to maintain weight….if the energy(food/calories) in is positive or negative to your physical activity you either gain body fat or lose body fat.

The basics of diets

Calories
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
Common diet ratios for the calories consumed is to be divided up for 3 daily meals and 2-3 snacks.
Click below to consult a professional to help you chose which diet ratio is best for you and your goals.http://www.healthandexerciseprescriptions.com
Moderate 50%Carbs 25% Protein 25% Fat
ModerateII 55% Carbs 25% Protein 20% Fat
Moderate Low Carbs 40% Carbs 30% Protein 30% Fat
Low Fat 60% Carbs 25% protein 15% Fat
Low Carb 25% Carbs 40% protein 35% Fat
Very Low  Carb 10% Carbs 45% Protein 45% Fat
Average calories for most adults
Range of 1500-2600 calories a day.

Changing the way we view Diets and counting Calories as a measure of energy for our bodies helps to be truly educated on the how and why for each kind of diet specific to your health goal. Good marketing has made the knowledge of dieting a mystery so I hope this helps.

Thank you for your time and energy….Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

http://www.healthandexerciseprescriptions.com

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