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mermaidcamp

Keeping current in wellness, in and out of the water

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Vibration Platform Routines

February 7, 2017 1 Comment

 

I have been using my vibration platform for at least 15 minutes each day for a few weeks. Some days I do it in different positions for 30-45 minutes.  I have been experimenting with speeds, and programs, as well as positions.  I have been enjoying it and think it is having a positive effect on my general health.  I found a couple of good videos to teach me various new options.  This smooth moving sequence above looks like a vinyasana…constantly in motion. I like the idea of using a mat for traction on the floor behind the platform. I am going to incorporate some of these ideas and positions into my routine.

My neighbor Heidi has been using it also and we both like it.  We talked today about finding more material to try on our platform.  I am crazy about the Philippine version below of  vibration plate class.  This is used like a vibrating step…wild!! He also does an eight count then changes position.  I have been holding positions as long as I can, like squat, backward bend, etc.  I see the fun of changing positions constantly, but we will use different music.  There are other demo videos on Youtube with more ideas for those of us who love to vibrate.  These new ideas keep it fresh.  I am a big fan. Have you tried the power plate, gentle reader?  It is an efficient way to get a great workout in t short time and drain your lymphatic system at the same time.  I bought it for the lymphatic drainage, and now I find I love it for the way it makes me feel. FUN!!

New Rule: 250 Steps An Hour

May 5, 2016

calories in

calories in

During my month as a poet I lost count of calories. They (the calories) did not forget about me. The extras have lodged themselves around my waist, as my jeans alerted me this week. I need to get back on track, and Fitbit has improved my ability to do so.  This morning Fitbit informed me that since our relationship began I have walked 1,997 miles, which means now I am over 2000 miles charted, graphed and tracked for my information.

While I have been wearing the device my needs have changed over time, and my involvement with recording data has varied from close attention to nothing.  I used to record my water drinking and all my food, as well as my water exercise when the Fitbit was not on my wrist.  My enthusiasm for this lagged and my need to get sounder sleep became the most urgent need I had.  During our time of doggie hospice last year I had to get up many times during the night, and I was very upset about the end of our dog’s life.  My sleep, usually my finest talent, had gone to hell.  The sleep recording feature of my device became a real help as I tried different methods of improving my sleep.  I figured out that honey before bed and during the night when I let the dog out seriously helped the ability to rest soundly.

Now I am back to being a star sleeper, but need to get back on track with a healthy weight loss program.  New aspects of the feedback are helping me do that very effectively.  In order to decrease the evils inflicted upon us by the sedentary life the new rule is to move at least 250 steps each hour.  My daily goal is 10,000 steps, so obviously I need to move more than 250 steps some hours.  The reminder to log those 250 steps gets me up from my desk or the evening news and gets me to move.  It only takes about 2 minutes to take 250 steps.  I find that once I have started to move I end up moving for at least 1000 steps before returning to my seat.  At the end of the day there is a very helpful chart with active versus sedentary time spent.  At 11:30 am I show 37% active and 63% stationary.  I also can see a comparison between todays active total and my 30 day average.  In the past when I finished my daily goal I felt free to let sloth take over the agenda for the rest of my day. Now I feel the need to get my 250 steps every hour and move that ratio of active/stationary in favor the more movement.

There is news on the calorie front as well.  The dashboard now calculates not only the calories burned but also calories left to be burned.  If food is logged there is also a comparison of calories consumed vs those burned.   This is why I need to begin to record my diet again.  I find it very helpful to see how many calories I still need to use to come out even for the day. Right now, although I have finished 10,605 steps, my calories are not yet half used…1,098 burned, 1380 still remain to be spent. New research shows that short intense blasts of exercise achieve much more than had previously been believed. I have  new thoughts on this matter.  I am going to concentrate on making sure I get in 250 steps during my waking hours, with an emphasis on sprinting.  I think what is best for my body is a hard aerobic sprint every hour, and I now have the tools to remind me and reward me for this behavior. I am highly motivated by charts. Lucky me.  I plan to sync my data as well as my attention to Fitbit for the greatest benefit.  Do you use a tracking device, gentle reader?  What do you like best about it?

Dashboard 2016-05-05 at 11.55.55 AM

Dashboard 2016-05-05 at 11.55.55 AM

 

Fitness, Feedback, Fitbit

September 9, 2014 2 Comments

In the 1970’s I went to the Elaine Powers Salon to exercise. The regime included a food list sheet divided in to food groups to be filled in daily and reviewed with a staff person once a week. The exercise was self serve, and included those fat rolling machines. Once and hour there was a ten minute session in the middle of the room that anyone could join. This was a primitive, but pretty good model for monitoring diet and encouraging exercise. The consultation with the food list included a bit of physiological counseling because every time the food list was used the emotion felt at the time, the place the food was eaten, and the time of day were also recorded. The chart was divided into food groups and meals, but I don’t think there was mention of calories or fat. The discussion with the counselor was intended to draw attention to habitual patterns and possible ways to improve. The system worked well, and I am not sure why the company folded, but I copied the food lists and used them for years after they were gone.

Today the feedback does not require a sheet of paper or a staff person to review and make suggestions.  Now there is Fitbit.  We can get real time feedback about our diet and exercise habits, as well as sleep patterns from these tiny devices.  I read an article by David Sedaris recently about how the Fitbit encouraged him to move more and be adventurous (and slightly mindless in pursuit of steps).  He also told how addicted he became after his step counting became part of his life.  When his device died he lasted 5 hours before ordering a new one with express delivery.  I love his style of writing and often the stories he tells come alive and go on living and being funny in my head.  This Fitbit story has been like that.  Today I decided to order my own and see what all the fuss is.  I believe that awareness is the best way to make meaningful changes in lifestyle habits.  I know I am less active now than I want to be, but am not sure how grave the issue really is.  I will soon know exactly what is happening with calories in and calories out.  Two days from now I will join the Fitbit generation. Do you use a fitness tracking device? How does it work for you?  I think it will be fun.

One Step at a Time, Self Image

February 11, 2013 5 Comments

Typically people want more of everything. Your ability to estimate is very closely related to your ability to execute.  Risk has many faces. In the quest to be fit and healthy the biggest risk is burn out.  I can say that with assurance because I have observed people in the earnest pursuit of better health for decades.  Over this time the offers to remove symptoms have become overwhelming.  Drugs, frozen prepaid meal plans, personal coaching, and one of the oldest, but still happening trends, the weight loss shake, are everywhere to assist the starving, overweight population.

In an effort to bypass the moment all systems are switched into deprivation mode. Suffering and tofu must follow as punishment for wild times at the Dairy Queen on the weekend.  The disconnect between self image and soul is now almost complete.  Confession and penance are the rituals that surround food and eating now.  Joy, creativity and community are not in the food pyramid for many people because diet is presented as obsession, and  denial of pleasure.  The ancestors had to grow, gather, kill, render, store, dry, milk, and otherwise do something very basic in order to eat.  They did not concern themselves with the calories contained in the food as much as they did with starvation.  They were all constantly involved with the original exercise known as work.  They did not drive to a gym or change outfits to do it.  They picked up the tools of their various trades and worked physically.  If they had a treadmill it was to run something, not to be run by it.

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