Not just for the ladies...

Complements of Woman's Health-The Perfect Skin RX

Woman's Health collaborating with M.D.'s from UCLA and Yale have compiled a great list of "cosmetic" foods that I'd like to pass on to you. Of course there are tons of benefits to getting these into your daily log but why not save some money at the cosmetic counter too.

I've been there...we fall for the pharmaceutical boasting's of beauty products everywhere we turn. I've been using these foods for a long time and love what they do to my body as well as my skin, I replaced my expensive cosmetics with a moisturizer, face wash, and toner that totals less than $20. Your face won't be the only thing that benefits. Start with the ones you think are the easiest for you to get regularly and go from there.

Here is the list with a few details of what they can do...for more details you can find the full article on line www.womanshealthmag.com.

Almonds-vitamin E, for a natural sun protector

Carrots-great to clear up skin by preventing overproduction of skin cells

Dark Chocolate-prevent roughness and protect against sun damage

Flaxseed-better skin hydration, less inflammation and redness

Green Tea-reverse sun damage

Safflower oil-may help with Eczema

Spinach-hydrates skin, helps prevent wrinkles

Sweet potato-vitamin C content helps with anti aging.

Tomatos-helps with UV-ray protection

Tuna-antioxidants can help keep skin smooth and soft

I've been busy, relocating to the West Coast and then back again to the East this summer...finding new clients and new scenery being inspired and inspiring health along the way. I developed quite a love hate relationship with the cliffs and winding, mountainous terrain of the San Diego region. I found several favorite runs that I play back in my mind when I'm stuck jogging in place at the traffic lights in the city. But Urban running here in the DC area has given me great new ideas for those who must confine their fitness routine to blocks and buildings...and of course ever changing weather.

I hope this post can motivate you to use the area around you for the health of your body, whether its using a park bench, monuments steps or sprinting in between traffic lights. The distractions of a city and changing scenery might just keep you going a lot longer than you think. If your looking for a great way to start or finish the day try this little routine I put to the test:

Map out about a 3-4 mile run around your work or neighborhood.

Based on a 8-10 minute mile you should get through this between 45min-hour.

-Jog at a moderate pace for 10 min

-Alternating Split Squat Jumps 1 min

-Push ups 1 min (Try to find a bench or grassy area)

-Jump Squats 20 reps

-Jog 5 minutes (really push it)

-Alternate between 30 seconds of Split Jumps to Jump squats as above

-Single arm Tricep Dips 1 min

-Plank mountain climbers 1 min followed by alternating side plank 30 seconds on each side

-Run 10 min (moderate recovery pace)

-Repeat the first 2 circuits in sequence back to back with no rest, starting with Alternating Split Jumps and ending with Side Planks.

-Run until you have finished your mileage goal and returned to your starting location.

*Stretch*

Here we are in the middle of an economic crisis- couple that with a health care crisis that many Americans are feeling personally touched by. We have a responsibility to take care of our minds and bodies. This responsibility needs to be taken seriously to decrease the rapid spread of disease. Obesity rates are still soring and top the chart as a fatal disease. As a whole Americans need to start moving and make some dietary changes. This does not mean you have to reach for perfection (now or ever). Just begin with small yet significant changes that will produce large and significant results in the course of the next 12 months. With health care costs rising and comprehensive disease prevention education not at the top of our lists "things to learn today," unfortunately we could be a part of a much larger problem in the future. So go ahead and make this global effort- but be selfish and
start with you, that may make the biggest difference.

When our days and nights seem to run together and we all get much busier than we may want to be, sometimes we're amazed when we get just a couple things right in terms of our health. So, having just reminded myself to check up on everything going on inside my body as well as out-here is a little encouragement to do the same. For anyone who may be experiencing a freeze in their weight loss progress, (or just feeling off) first answer the obvious question, are you mostly consistent with diet and exercise? Check yes-than remember there are lots of pieces to the puzzle. Checking hormone levels, organ toxicity and vitamin and mineral deficiencies are areas of which you need to be aware. If you have met with a physician regarding these and you are in good shape, assess your stress level and of course make sure your training is pushing you to healthy limits. Before things get even busier with
the holidays make these appointments-waiting until more significant symptoms arise will only consume more of your time and money.
I want to see you all succeed so don't hesitate to ask any questions, and get referral options.
Take Care-
C

Sweat It

Finding success in a fitness goal can often directly correlate to the success you are making in other aspects of your life. While one can encourage and push the other balance is always the "happy place" I think we all return too. Trainers, coaches, and the most inspiring peers can only aide you along in something you have alread found the strength or motivation to embark upon. They may be a tremendous help and completely indespensible but you will only get so far with them. You really wouldn't want it any other way because if the genuine drive isn't coming from inside you, not only will your goal(s) not be reached but you will find it...well much less satisfying. Feeling like your not accomplishing what you want too? Take a minute to figure out what it is thats hindering you, sometimes certain things are not in our control but lots of times they are. I try to be inspired by the
obstacles in my life that I am totally in control of. Don't be too hard on yourself but keep in mind that life isn't always just going to hand us what we want...we are beings way to complex for that kind of luck. Oh and when life does just hand you those things, smile and reach higher...its your que. Gratification from inner motivation and a little bit of your own sweat can take you great places.
Take Care~

I have really been inspired this week by all the hard work and progress made. I know that it is not always easy but the hardest part of the goals that have been reached is the keeping the mental stamina and staying driven in spite of all the distractions thrown at you. Not just health and fitness goals but goals in general are always being swayed by…well the list is probably to long for many of us. But each and every one of you keep me on track as well, I find myself being driven by your successes and achievements daily. Thank you so much for allowing me to be a part of it. Thank you for helping me help you. While it is something we are doing together, what each client puts into it independent from my guidance will make a huge difference. Personal motivation is what will help fuel your future progress as time goes by.
 
 A huge part of avoiding a detour from the successes you are headed towards is of course staying educated and informed-this should be at the top of the list for all of us. A book entitled "The Unhealthy Truth" is new in hardback and on the best sellers list. It's a very informative book about food allergies and facts/myths about what we should really consider about the foods we eat. "The Ultra Mind Solution" written by the highly credentialed physician Mark Hyman M.D. is another I would highly recommend. One of the many important topics covered is the idea of restoring functionality-looking past symptomatic relief and actually healing your body. So check those out if you have some time or are looking for something new to read. All my "food mindful" clients will and do see results much faster and consistently than those not quite ready to make the changes. I do encourage food journals, just because it encourages awareness of your current eating habits. Good or Bad- you can see what is going in your body and go back to make changes and note the progress. Of course if you have any questions give me a call or stop into the studio-I would love to see you!
 
Take Care-
CD

I just finished a fabulous book on perspective, tons of other genuinly helpful principles as well- but the former being the bulk of the material. It was chalenging to be inspired to re-create and change certain things about my life without tangible objects. You know- doing away with the "if I had this car," "house," "motorized toothbrush," "perfect job oppurtunity" I would be happier notions. Not looking for the oppurtunitys that we already have access too-
Another thing I loved regarding this knowledge on perspective was that it wasn't a cheesy motivational message about how "You could create your perfect life." It understood the messy, it understood the questions and confusion at every age-it just challenges a mental control of ones life by grasping what was going on with your own in several lights. There is no recipe for life because every one has such different perspectives. I challenge this idea to my friends my clients and family because its caused me to think. Its caused me to focus on the vastly enriching things at the reach of my fingertips. This game of perspective change is like our own personal rubicube. Few of us with ever perfectly nor quickly figure it out but changing around the colors can help us feel like we have a bit better grasp on it.
Be Well-
Canaan