(The seven fitness challenges below stemmed from Adam's holiday message; Christmas 2010.)
Subject: Happy Holidays 2010
I've had the most incredible year and I want to thank you for all of your continued support and encouragement. The situation that I find myself in today seemed nearly inconceivable just a few short years ago. As recently as this time last year my current reality seemed little more than a distant possibility. I'm exceptionally grateful for all of the people who helped me to stay positive and focused on attaining "this" much brighter future.
During these last twelve months I've gone thru some rather dramatic changes in my life. First, and most obvious, was my transfer from a maximum to a medium security facility. I now reside up on a snow covered mountain top in northwestern Pennsylvania (the only thing I'm missing here is a set of skis...if only they sold postcards!). Shortly after my arrival, I was taken out to a local hospital for a much needed knee repair surgery. It was a procedure that I had been waiting for over 7 years to have performed and it went beautifully. My post-surgery summer months were spent "rehabbing" the knee and instructing daily boot-camp style workouts to a select group of guys. Before I knew it summer had come to a close and the leaves began to change and fall...I felt like it was time for me to head back to school. Recently I was accepted and enrolled into Ohio University's College Program for the Incarcerated and am now eagerly awaiting my very first course. It's difficult to believe that so many great things have occurred in such a relatively brief period of time...and I can only imagine what opportunities might await my discovery in the New Year.
Last year I promised to share my passion for better health and fitness with you by filling your "in-box" with helpful tips each week. This year I'd like to give you something MORE. Instead of sending you another tip that you can quickly read and discard/forget I'm going to ask you to actually get up and DO something. My plan is to send you a new "challenge" each week which you'll have 7 days to complete. Your primary (and right now only) "incentive" to play along is the possibility of discovering something that might bring you a little (or a lot) more happiness into your life...(and there might also be some prizes involved later but I don't want to spoil the surprise about the possible "contest" beginning in January.)
I'm hopeful that this year I can convince you not only to PARTICIPATE but also to respond to these weekly challenges by posting your comments and questions directly on my Facebook page. Or, if you're feeling a bit more ambitious and daring I'd encourage you to upload a video of yourself performing any one of the challenges directly to my You Tube Channel. I'd like to try and make this year more "interactive" if you're interested. If not, you can still enjoy my weekly emails and simply discard/forget them as soon as you've finished reading them...but I hope that you'll invest a little effort and take advantage of the opportunity you have to discover a greater health, love, and happiness in the New Year.
My best wishes go out to you and all of your family. Have a very merry and safe holiday season. Much Love To All Of You..ABC
NOTE: Adam sent one tip per week throughout the first 2 months of 2011. Each email he sent is archived in the post below. The tips are posted "blog style;" chronologically, they are posted from the bottom to the top.
Challenge 7 - Week 7 Challenge
Week 7 Challenge...Replace All Beverages With Water
I read somewhere that most of us consume as many as HALF of our total daily calories in liquid form and when you think about it that's probably fairly accurate. Consider the fact that there's now a Starbucks on every corner in America and most of the TV commercials we see are advertising liquor, soft-drinks (sodas), or "energy drinks". It's easy to loose track of all those empty liquid calories that we're consuming each day until it hits us in the waistline...and we all know that those pounds don't drop off as easily as they tack on. The good news is that I've got a very simple but effective "quick fix" that is guaranteed to produce almost immediate results.
Your challenge for this week is to replace ALL of your liquid calories with good old fashioned water. I know that regular water isn't very trendy these days but all that flavored stuff has additives and preservatives that your body can definitely do without. I want you to find a re-usable bottle that you can fill with regular H2O and carry around with you wherever you go throughout the day. This is going to help serve as a reminder of your challenge while also encouraging you to drink more water throughout the day.
If you consume large quantities of coffee and tea each day (as I do) then it may be difficult to go without for the first couple of days but it's only temporary. Your body needs a break from all that caffeine and this is your opportunity to "detox". At the end of the week you may be surprised by how your body has adapted and by how much better you feel without all that extra stimulant in your system.
Increasing the amount of water that we drink each day can benefit our health in a number of ways. As we have already acknowledged, using water to replace other high calorie beverages will greatly reduce our total daily caloric intake. What you might also find is that you end up "snacking" much less because your appetite is kept in check and your stomach never feels empty. All that extra water that we'll be drinking each day is even going to help us eliminate (flush) many different types of toxins that have accumulated throughout our bodies. Within just a few short days you should be feeling the positive affects of this challenge.
Consistency is the key to success and although this challenge requires very little effort or sacrifice it does require a committment. Invest one week in this challenge and I promise you tangible results...What have you got to loose aside from maybe a couple of extra pounds in the process. Best Wishes, Best Of Luck, and Continued Success With Each Challenge..ABC
Challenge 6 - Week 6 Challenge
Week 6 Challenge...Practice Showing More Self-Love Each Day
The amount of love that we have to share with others is directly related to the amount of love that we have for ourselves.
Your "challenge" this week is quite simple...You're going to practice showing yourself a little more self-love each day. Beginning each morning when you face yourself in the mirror I want you to state, aloud, 3 positive self-affirmations. Proclaim to yourself things like, "I am smart, I am beautiful, I'm funny, I love my body, I love my ability to always see the brighter side of things, I love that I'm a great parent and family provider, etc..." Continue to repeat these affirmations each morning until you can say them aloud with confidence and heart-felt meaning.
Throughout the rest of your day I want you to silently repeat your affirmations to yourself. Each time you catch your reflection in the rear view mirror, a window, your computer screen, WHEREVER, it should remind you to repeat your affirmations. If you can do this consistently throughout the week it'll begin to positively your life. The way that other people look at you, treat you, and act when you're around is going to change. Once you begin to emanate self-love the world around you is going to start reflecting that love back upon you.
If you truly want to share your love with someone you first must learn to have that same love for yourself. The love we all seek begins within each of us. Best of Luck, Best Wishes & Much Love To All Of You...ABC
Challenge 5 - Week 5 Challenge
Week 5 Challenge...Test Your Core Strength
Did you know that most back pain and injuries can be directly linked to insufficient core musculature strength and conditioning? Our "core" consists primarily of the abdomen, oblique, and lower back muscles working in unison to support proper spinal alignment. These muscles, when functioning efficiently, allow us to perform all of our normal daily activities with ease. However, when the core muscles fail to perform properly the resulting injury is glaringly apparent in the "victim's" inability to stand up straight and tall...or sometimes not at all.
Your "challenge" for this week is to test your own core strength and gauge your personal susceptibility for future injury. This quick test can be performed just about anywhere in as little as 60 seconds OR LESS. All you'll need is an accurate timer that can count the seconds for you.
Find a flat, open area on the floor where you can comfortably kneel down. (You may want to place a folded towel beneath your knees for a little added comfort.) Extend both of your arms out in front of you and slowly lower your torso forward until your hands contact the floor directly beneath your shoulders. You should now be in a "raised" push-up position with your knees still planted on the floor. (Option: You can rise up off of your knees and onto your toes with both legs fully extended if you are comfortable in the regular push-up position.)
Once comfortably in the raised push-up position I want you to pay carefull attention to bringing your shoulder blades, buttocks, and back of the knees into alignment with each other. Now simply "HOLD" this position (called a plank) for as long as possible without allowing your belly to sag down toward the floor. (Arching up into a "pyramid" is not permitted either) Eventually your core muscles will no longer be able to support you and at that point you should carefully lower yourself down onto the ground. Take a few moments to recover and then slowly make your way up to a seated, kneeling or standing position.
***(CAUTION- It's natural to feel a "burning" sensation in your core muscles during this test but if you experience ANY sharp pain at any time stop IMMEDIATELY and relax. You may also experience a slight "shaking" of the arms and torso but this too is completely normal. If the shaking becomes too severe then you should cease the test immediately and relax. It's always best to err on the side of caution.)
Your goal for this challenge/test is to simply maintain the plank position for as long as possible. Everyone should be able to support themselves for AT LEAST 30 seconds in the kneeling position. If 30 seconds proves to be too much for you then I would suggest you invest a couple minutes every OTHER day to improving your time...if you want to avoid a probable future injury. Those of you that were able to surpass the 30 second mark and continued holding out for 45 seconds are looking good... but you could still use some additional core conditioning if you plan to maintain a healthy, active lifestyle. The rest of you that managed to reach the 60 second mark or longer are doing great... and you probably already take good care of yourself so keep up the good work!
Don't be discouraged if your time came up a little short of the mark. As with anything in life, consistent practice can produce remarkable results. A minute or two out of your day, every other day, could ultimately save you from a great deal of back pain and unnecessary suffering in the future. Keep practicing and when these regular planks become too easy for you I've got plenty of variations to keep you interested and challenged.
Good luck to all of you...and don't forget that you can post your questions and/or comments, related to this challenge or to any of the previous ones, on my fb page and I'll be sure to respond to you promptly...Best Wishes...ABC
Challenge 4 - Week 4 Challenge
Week 4 Challenge...Visualizing Your Success
Your challenge this week requires nothing more than your undivided attention for 10 minutes each day. There's no physical exertion necessary to complete this challenge. I would however encourage you to continue cultivating any good habits that you may have acquired as a result of the previous, more physical, challenges.
All you'll need for this challenge is to locate a quiet spot where you won't be interrupted for 10 minutes. Each day when you arrive at this spot I want you to take a deep breath, fully exhale, and try to completely relax. Take a moment to still all those racing, chaotic thoughts and release any stress that you've been holding onto. Pay special attention to your neck and shoulder area as this is an area where most of us tend to accumulate and store stress.
Once you've achieved a comfortable and relaxed state I want you to close your eyes. For the next 10 minutes or so you're going to visualize yourself in a "perfect world" where you've already accomplished all of your current goals. This is not intended to be some sort of fantasy but rather a very precise picture of your future self and life as you can best envision it. I want you to focus in upon all the minutiae and take note of every little detail and feeling experienced by your future self. Capture those images in your mind and hold on tightly to them.
Each day, for at least 10 minutes, you're going to revisit, relive, and recapture your "perfect world" until it finally becomes your reality. By training your mind to see your future self in this manner your current actions will more likely lead to the accomplishment of those goals. This is just one more good habit that you can add to your growing arsenal.
As always, Best of Luck to all of you and please feel free to send any questions or comments regarding this or any of the previous challenges to my FB page and I will get back to you asap. Best Wishes...ABC
Challenge 3: Week 3 Challenge
Week 3 Challenge...Keeping A Daily Food Journal
This week we're going to continue building a solid foundation of "good habits" that will carry us thru the year. Nearly all of us have made some sort of resolution relating to eating better and losing weight. So, instead of becoming a slave to the bathroom scale, I have a much more healthy alternative for each of you...and it will only take you a FEW EXTRA SECONDS each day. This week you're going to keep track of everything you put into your body by writing it down in a daily food journal.
All you're going to need for this challenge is a "journal". It can be something as simple as a pocket notebook, an extra space in your daily planner, or a "food journal app" on your phone. Most importantly, I want you to make sure it's easily accessible to you throughout the day because accuracy and consistency are imperative to the success of this challenge...Remember that it's only going to take you a few extra seconds IF you have your journal right there with you.
Once you've found your own food journal, now it's time to begin keeping track of everything that you consume throughout the day. Of course you're going to include all of your "major meals" but you also need to make note of each "small snack" throughout the day no matter how tiny or insignificant it may seem at the time (the little things DO add up). It's very important that you remember to include ALL BEVERAGES in your food journal since most people consume nearly HALF of their daily calories through liquids. Other things that you'll want to include in your journal are any vitamins, supplements or medications (Rx and OTC) you might be taking so you can later identify how they interact with the rest of your diet.
Accuracy and consistency are the most important factors to maintaining a successful food journal but it also needs to be easy to understand...or it won't be as useful in aiding you to track both your habits and progress. I would suggest that you make note of FOUR things whenever you make an entry into your journal. (1) List the time. (2) "What" it is, specifically, that you're ingesting. (3) The approximate amount, or serving size, using a descriptive measure such as "a handful of peanuts". (4) How you're feeling at that time.."starved, tired, restless, angry, etc". These noteworthy factors are going to help you not only track your dietary intake but also help you to fine tune your eating plan to best suit your individual needs.
Later, at the end of each day I'd like you to take just a moment to review all of your entries and make a self-assessment. Your journal is going to allow you to recognize the areas of your diet that you've been neglecting (maybe not enough fruits and vegetable) and allow you to "self correct" whenever necessary. No one is going to TELL you what to do or how to do it. This is your opportunity to address whatever deficiencies or bad habits you may uncover all on your own. Whatever you may discover at the end of each day during your brief review is within your power to amend (self-correct) the very next day. Your food journal is going to be a very personal experience that I hope you will come to enjoy and appreciate.
Making this year a more happy, healthy, and productive one is well within your reach. Keeping a daily food journal is simply another tool that you can utilize to help you achieve some of the goals you've set for yourself. As with weeks 1 and 2, your full, CONSISTENT, daily effort is required if you wish to achieve maximum results. I encourage you to keep up the good work and remain committed to your resolutions. I also hope that you'll continue to set new, more ambitious goals, for yourself as you accomplish the existing ones throughout the year. Best of luck to All of you...ABC
Challenge 2: Week 2 Challenge
Week 2 Challenge...Walk 5 Miles This Week
First off, Congratulations to all of you who completed the Week 1 Challenge. I commend you for your committment to making 2011 a much more happy and healthy year...the first steps are always the most difficult, ESPECIALLY when they're the first ones you take after rolling out of bed each morning. Keep Up The Good Work!
If for some reason you were not able to complete last weeks challenge I would suggest that you go back and try it again this week. This is your opportunity to take a "Mulligan", if you need it, and ensure that you kick this year off on the right foot. "Good footing" is going to be essential not only for this weeks challenge but also for many of the challenges coming in the weeks ahead. Now is the time to re-commit yourself to whatever Resolutions you made for the New Year. Take the time and make the effort to ensure your success.
Your Week 2 Challenge is simply to walk 5 miles. You have the entire week to complete this challenge but please don't wait and try to squeeze it all into the last day or two. I would suggest that you instead try to complete about a mile or so each day UNLESS you have some sort of serious health complication or infirmity...and in that case I'd like to see a note from your doctor explaining precisely "why" he advises against you walking each day.
Few people know that we are genetically programmed to walk. For millennia our ancestors were hunter-gatherers that relied upon their feet for survival. They walked, on average, over 10 miles every single day of their lives. We're now only a few generations removed from using our feet as our primary mode of transportation and our bodies are still "wired" for us to walk great distances throughout our lives. Many of our current day physical and mental health ailments can be traced to a dramatic rise in sedentary lifestyle. As we have attempted to repress our inherent inclination to move it's become more obvious that a sedentary lifestyle has grave consequences for how we both look and feel.
No matter what your current level of daily physical activity may be EVERYONE can benefit from a daily walk. If you've been sedentary for some time then a daily walk is an excellent way to gradually build your way up to more strenuous forms of exercise. On the other hand, if you're already an exercise enthusiast that logs an hour or more of weight training and/or cardio at least 3 times a week then a walk is an excellent way to help your body recovery from those workouts. And if you find yourself somewhere in the middle then you're probably already out there walking occassionally but could benefit from improved consistency and frequency to your walks. We've ALL got plenty of room for improvement but it's up to you to make an honest individual assessment of your own needs and goals. Walking daily (in moderation) can do no harm but will inevitably lead to numerous health benefits including greatly reduced levels of stress hormones in the bloodstream...which is something we can all benefit from.
Walking 5 miles in 7 days is a very realistic goal. It doesn't matter where you do it or how long it takes you (although a quick, steady pace is optimal) as long as you commit yourself to completing the challenge. It's time for you to begin taking the necessary steps (literally) toward making this a much more happy and healthy year. Best Of Luck To Each Of You...ABC
***There are a number of stores that carry pedometers to help you track the distance of your daily walks. Accuracy DOES matter and I would advise you to invest in one of the more inexpensive models for around ten dollars. Here are a few links to help you find one that best suits your needs and price range:
Walmart: http://www.walmart.com/ip/Omron-Premium-Pedometer/3294308
Target: http://www.target.com/s?keywords=pedometer&searchNodeID=1038576%7C1287991011&ref=sr_bx_1_1&x=0&y=0
Sports Authority: http://www.sportsauthority.com
Challenge 1: Week 1 Challenge
Week 1 Challenge...Creating and Implementing A Daily Morning Ritual
Success and happiness are born in the early morning hours. How we choose to awake and commence each day sets the tone and the pace for everything that follows. We have an opportunity to utilize our daily morning ritual to influence the way we think, act, and interact with the rest of the world throughout the day. It's up to each of us to ensure that our day begins with A peaceful and positive experience.
Your "Challenge" this week is to create and implement your IDEAL morning ritual. You can begin by making a list of all the things that you "wish" you could do each morning prior to leaving for work or beginning work at home. This list should be comprised primarily of things that you enjoy but can also include some things that you know you "should" be doing but currently are not. Make it realistic, flexible, and fun...If you don't enjoy the new morning ritual you're creating for yourself then it's unlikely to last very long.
Once you've completed your list of ritualistic morning activities you'll need to figure out how to best implement them into your already busy morning. It's likely you'll conclude that there simply is not currently enough time in your morning to accommodate all these things. Thus, the only way to "make" more time is by arising a little earlier each morning. In order to accomplish this you're going to have to work backwards. You can begin by figuring out at what time you need to turn off the tv and crawl into bed each night so that you get your essential 7 to 8 hours of uninterrupted sleep. A WORD OF CAUTION...Without adequate sleep it is IMPOSSIBLE to begin your day in a positive way.
Here are a few things to consider and help you get started with your list.
-How do you want to be awoken each morning? Is there a specific sound, scent, or ambient lighting that allows you to peacefully greet the day? There are a number of devices on the market specifically for this purpose that you might want to look into purchasing.
-Is there a certain "play list" or "soundtrack" that soothes or inspires you? What type of sounds or music will put you in a positive frame of mind for the rest of the day? You might want to take some time and creat you own morning wake-up play list or a number of them to suit your varying daily needs.
-Candles, oils, and various forms of aroma therapy can be extremely effective for enhancing and cultivating a peaceful and positive atmosphere/mood. (Candles aren't just for "chicks" anymore so the fellas need to take note as well.)
-Light calistenics, such as standing toe touches, are an excellent way to get the blood flowing and help stimulate the mind. Take it slow in the beginning and progress gradually each morning and each day until you find what works best for you.
-Devote a little extra time and attention to joints or muscles that are a point of chronic stiffness and soreness. Self message is an excellent way to warm the affected area and help speed up the rejuvenation/healing process.
-A thoughtful, well balanced breakfast is essential to maintaining your physical well-being and positive state of mind throughout the rest of the day. Make sure that you have plenty of time to actually sit down and enjoy your food. No segment of your morning ritual should be hurried in any way and that includes eating.
-Keep a list of daily "affirmations" and mental reminders in sight or close at hand throughout your am ritual so that you are constantly reminded of "what" you're trying to accomplish and "why". These are your "guideposts" and should serve to keep you mentally focused as you carry out all of your physical activities.
While you're creating your morning ritual remember that this is all about YOUR personal needs and desires. Do this for yourself. Take the time to create it and implement it into your life this week and see how it positively affects your daily life. It's a small investment in time and energy that has the potential to pay tremendous personal dividends throughout the year. You promised yourself that this year was going to be better than the last and this is your first step toward making that a reality.
Better Living in 7 Days or Less...Best Of Luck To You All...ABC
Subject: Happy Holidays 2010
I've had the most incredible year and I want to thank you for all of your continued support and encouragement. The situation that I find myself in today seemed nearly inconceivable just a few short years ago. As recently as this time last year my current reality seemed little more than a distant possibility. I'm exceptionally grateful for all of the people who helped me to stay positive and focused on attaining "this" much brighter future.
During these last twelve months I've gone thru some rather dramatic changes in my life. First, and most obvious, was my transfer from a maximum to a medium security facility. I now reside up on a snow covered mountain top in northwestern Pennsylvania (the only thing I'm missing here is a set of skis...if only they sold postcards!). Shortly after my arrival, I was taken out to a local hospital for a much needed knee repair surgery. It was a procedure that I had been waiting for over 7 years to have performed and it went beautifully. My post-surgery summer months were spent "rehabbing" the knee and instructing daily boot-camp style workouts to a select group of guys. Before I knew it summer had come to a close and the leaves began to change and fall...I felt like it was time for me to head back to school. Recently I was accepted and enrolled into Ohio University's College Program for the Incarcerated and am now eagerly awaiting my very first course. It's difficult to believe that so many great things have occurred in such a relatively brief period of time...and I can only imagine what opportunities might await my discovery in the New Year.
Last year I promised to share my passion for better health and fitness with you by filling your "in-box" with helpful tips each week. This year I'd like to give you something MORE. Instead of sending you another tip that you can quickly read and discard/forget I'm going to ask you to actually get up and DO something. My plan is to send you a new "challenge" each week which you'll have 7 days to complete. Your primary (and right now only) "incentive" to play along is the possibility of discovering something that might bring you a little (or a lot) more happiness into your life...(and there might also be some prizes involved later but I don't want to spoil the surprise about the possible "contest" beginning in January.)
I'm hopeful that this year I can convince you not only to PARTICIPATE but also to respond to these weekly challenges by posting your comments and questions directly on my Facebook page. Or, if you're feeling a bit more ambitious and daring I'd encourage you to upload a video of yourself performing any one of the challenges directly to my You Tube Channel. I'd like to try and make this year more "interactive" if you're interested. If not, you can still enjoy my weekly emails and simply discard/forget them as soon as you've finished reading them...but I hope that you'll invest a little effort and take advantage of the opportunity you have to discover a greater health, love, and happiness in the New Year.
My best wishes go out to you and all of your family. Have a very merry and safe holiday season. Much Love To All Of You..ABC
Week 7 Challenge...Replace All Beverages With Water
I read somewhere that most of us consume as many as HALF of our total daily calories in liquid form and when you think about it that's probably fairly accurate. Consider the fact that there's now a Starbucks on every corner in America and most of the TV commercials we see are advertising liquor, soft-drinks (sodas), or "energy drinks". It's easy to loose track of all those empty liquid calories that we're consuming each day until it hits us in the waistline...and we all know that those pounds don't drop off as easily as they tack on. The good news is that I've got a very simple but effective "quick fix" that is guaranteed to produce almost immediate results.
Your challenge for this week is to replace ALL of your liquid calories with good old fashioned water. I know that regular water isn't very trendy these days but all that flavored stuff has additives and preservatives that your body can definitely do without. I want you to find a re-usable bottle that you can fill with regular H2O and carry around with you wherever you go throughout the day. This is going to help serve as a reminder of your challenge while also encouraging you to drink more water throughout the day.
If you consume large quantities of coffee and tea each day (as I do) then it may be difficult to go without for the first couple of days but it's only temporary. Your body needs a break from all that caffeine and this is your opportunity to "detox". At the end of the week you may be surprised by how your body has adapted and by how much better you feel without all that extra stimulant in your system.
Increasing the amount of water that we drink each day can benefit our health in a number of ways. As we have already acknowledged, using water to replace other high calorie beverages will greatly reduce our total daily caloric intake. What you might also find is that you end up "snacking" much less because your appetite is kept in check and your stomach never feels empty. All that extra water that we'll be drinking each day is even going to help us eliminate (flush) many different types of toxins that have accumulated throughout our bodies. Within just a few short days you should be feeling the positive affects of this challenge.
Consistency is the key to success and although this challenge requires very little effort or sacrifice it does require a committment. Invest one week in this challenge and I promise you tangible results...What have you got to loose aside from maybe a couple of extra pounds in the process. Best Wishes, Best Of Luck, and Continued Success With Each Challenge..ABC
Challenge 6 - Week 6 Challenge
Week 6 Challenge...Practice Showing More Self-Love Each Day
The amount of love that we have to share with others is directly related to the amount of love that we have for ourselves.
Your "challenge" this week is quite simple...You're going to practice showing yourself a little more self-love each day. Beginning each morning when you face yourself in the mirror I want you to state, aloud, 3 positive self-affirmations. Proclaim to yourself things like, "I am smart, I am beautiful, I'm funny, I love my body, I love my ability to always see the brighter side of things, I love that I'm a great parent and family provider, etc..." Continue to repeat these affirmations each morning until you can say them aloud with confidence and heart-felt meaning.
Throughout the rest of your day I want you to silently repeat your affirmations to yourself. Each time you catch your reflection in the rear view mirror, a window, your computer screen, WHEREVER, it should remind you to repeat your affirmations. If you can do this consistently throughout the week it'll begin to positively your life. The way that other people look at you, treat you, and act when you're around is going to change. Once you begin to emanate self-love the world around you is going to start reflecting that love back upon you.
If you truly want to share your love with someone you first must learn to have that same love for yourself. The love we all seek begins within each of us. Best of Luck, Best Wishes & Much Love To All Of You...ABC
Challenge 5 - Week 5 Challenge
Week 5 Challenge...Test Your Core Strength
Did you know that most back pain and injuries can be directly linked to insufficient core musculature strength and conditioning? Our "core" consists primarily of the abdomen, oblique, and lower back muscles working in unison to support proper spinal alignment. These muscles, when functioning efficiently, allow us to perform all of our normal daily activities with ease. However, when the core muscles fail to perform properly the resulting injury is glaringly apparent in the "victim's" inability to stand up straight and tall...or sometimes not at all.
Your "challenge" for this week is to test your own core strength and gauge your personal susceptibility for future injury. This quick test can be performed just about anywhere in as little as 60 seconds OR LESS. All you'll need is an accurate timer that can count the seconds for you.
Find a flat, open area on the floor where you can comfortably kneel down. (You may want to place a folded towel beneath your knees for a little added comfort.) Extend both of your arms out in front of you and slowly lower your torso forward until your hands contact the floor directly beneath your shoulders. You should now be in a "raised" push-up position with your knees still planted on the floor. (Option: You can rise up off of your knees and onto your toes with both legs fully extended if you are comfortable in the regular push-up position.)
Once comfortably in the raised push-up position I want you to pay carefull attention to bringing your shoulder blades, buttocks, and back of the knees into alignment with each other. Now simply "HOLD" this position (called a plank) for as long as possible without allowing your belly to sag down toward the floor. (Arching up into a "pyramid" is not permitted either) Eventually your core muscles will no longer be able to support you and at that point you should carefully lower yourself down onto the ground. Take a few moments to recover and then slowly make your way up to a seated, kneeling or standing position.
***(CAUTION- It's natural to feel a "burning" sensation in your core muscles during this test but if you experience ANY sharp pain at any time stop IMMEDIATELY and relax. You may also experience a slight "shaking" of the arms and torso but this too is completely normal. If the shaking becomes too severe then you should cease the test immediately and relax. It's always best to err on the side of caution.)
Your goal for this challenge/test is to simply maintain the plank position for as long as possible. Everyone should be able to support themselves for AT LEAST 30 seconds in the kneeling position. If 30 seconds proves to be too much for you then I would suggest you invest a couple minutes every OTHER day to improving your time...if you want to avoid a probable future injury. Those of you that were able to surpass the 30 second mark and continued holding out for 45 seconds are looking good... but you could still use some additional core conditioning if you plan to maintain a healthy, active lifestyle. The rest of you that managed to reach the 60 second mark or longer are doing great... and you probably already take good care of yourself so keep up the good work!
Don't be discouraged if your time came up a little short of the mark. As with anything in life, consistent practice can produce remarkable results. A minute or two out of your day, every other day, could ultimately save you from a great deal of back pain and unnecessary suffering in the future. Keep practicing and when these regular planks become too easy for you I've got plenty of variations to keep you interested and challenged.
Good luck to all of you...and don't forget that you can post your questions and/or comments, related to this challenge or to any of the previous ones, on my fb page and I'll be sure to respond to you promptly...Best Wishes...ABC
Challenge 4 - Week 4 Challenge
Week 4 Challenge...Visualizing Your Success
Your challenge this week requires nothing more than your undivided attention for 10 minutes each day. There's no physical exertion necessary to complete this challenge. I would however encourage you to continue cultivating any good habits that you may have acquired as a result of the previous, more physical, challenges.
All you'll need for this challenge is to locate a quiet spot where you won't be interrupted for 10 minutes. Each day when you arrive at this spot I want you to take a deep breath, fully exhale, and try to completely relax. Take a moment to still all those racing, chaotic thoughts and release any stress that you've been holding onto. Pay special attention to your neck and shoulder area as this is an area where most of us tend to accumulate and store stress.
Once you've achieved a comfortable and relaxed state I want you to close your eyes. For the next 10 minutes or so you're going to visualize yourself in a "perfect world" where you've already accomplished all of your current goals. This is not intended to be some sort of fantasy but rather a very precise picture of your future self and life as you can best envision it. I want you to focus in upon all the minutiae and take note of every little detail and feeling experienced by your future self. Capture those images in your mind and hold on tightly to them.
Each day, for at least 10 minutes, you're going to revisit, relive, and recapture your "perfect world" until it finally becomes your reality. By training your mind to see your future self in this manner your current actions will more likely lead to the accomplishment of those goals. This is just one more good habit that you can add to your growing arsenal.
As always, Best of Luck to all of you and please feel free to send any questions or comments regarding this or any of the previous challenges to my FB page and I will get back to you asap. Best Wishes...ABC
Challenge 3: Week 3 Challenge
Week 3 Challenge...Keeping A Daily Food Journal
This week we're going to continue building a solid foundation of "good habits" that will carry us thru the year. Nearly all of us have made some sort of resolution relating to eating better and losing weight. So, instead of becoming a slave to the bathroom scale, I have a much more healthy alternative for each of you...and it will only take you a FEW EXTRA SECONDS each day. This week you're going to keep track of everything you put into your body by writing it down in a daily food journal.
All you're going to need for this challenge is a "journal". It can be something as simple as a pocket notebook, an extra space in your daily planner, or a "food journal app" on your phone. Most importantly, I want you to make sure it's easily accessible to you throughout the day because accuracy and consistency are imperative to the success of this challenge...Remember that it's only going to take you a few extra seconds IF you have your journal right there with you.
Once you've found your own food journal, now it's time to begin keeping track of everything that you consume throughout the day. Of course you're going to include all of your "major meals" but you also need to make note of each "small snack" throughout the day no matter how tiny or insignificant it may seem at the time (the little things DO add up). It's very important that you remember to include ALL BEVERAGES in your food journal since most people consume nearly HALF of their daily calories through liquids. Other things that you'll want to include in your journal are any vitamins, supplements or medications (Rx and OTC) you might be taking so you can later identify how they interact with the rest of your diet.
Accuracy and consistency are the most important factors to maintaining a successful food journal but it also needs to be easy to understand...or it won't be as useful in aiding you to track both your habits and progress. I would suggest that you make note of FOUR things whenever you make an entry into your journal. (1) List the time. (2) "What" it is, specifically, that you're ingesting. (3) The approximate amount, or serving size, using a descriptive measure such as "a handful of peanuts". (4) How you're feeling at that time.."starved, tired, restless, angry, etc". These noteworthy factors are going to help you not only track your dietary intake but also help you to fine tune your eating plan to best suit your individual needs.
Later, at the end of each day I'd like you to take just a moment to review all of your entries and make a self-assessment. Your journal is going to allow you to recognize the areas of your diet that you've been neglecting (maybe not enough fruits and vegetable) and allow you to "self correct" whenever necessary. No one is going to TELL you what to do or how to do it. This is your opportunity to address whatever deficiencies or bad habits you may uncover all on your own. Whatever you may discover at the end of each day during your brief review is within your power to amend (self-correct) the very next day. Your food journal is going to be a very personal experience that I hope you will come to enjoy and appreciate.
Making this year a more happy, healthy, and productive one is well within your reach. Keeping a daily food journal is simply another tool that you can utilize to help you achieve some of the goals you've set for yourself. As with weeks 1 and 2, your full, CONSISTENT, daily effort is required if you wish to achieve maximum results. I encourage you to keep up the good work and remain committed to your resolutions. I also hope that you'll continue to set new, more ambitious goals, for yourself as you accomplish the existing ones throughout the year. Best of luck to All of you...ABC
Challenge 2: Week 2 Challenge
Week 2 Challenge...Walk 5 Miles This Week
First off, Congratulations to all of you who completed the Week 1 Challenge. I commend you for your committment to making 2011 a much more happy and healthy year...the first steps are always the most difficult, ESPECIALLY when they're the first ones you take after rolling out of bed each morning. Keep Up The Good Work!
If for some reason you were not able to complete last weeks challenge I would suggest that you go back and try it again this week. This is your opportunity to take a "Mulligan", if you need it, and ensure that you kick this year off on the right foot. "Good footing" is going to be essential not only for this weeks challenge but also for many of the challenges coming in the weeks ahead. Now is the time to re-commit yourself to whatever Resolutions you made for the New Year. Take the time and make the effort to ensure your success.
Your Week 2 Challenge is simply to walk 5 miles. You have the entire week to complete this challenge but please don't wait and try to squeeze it all into the last day or two. I would suggest that you instead try to complete about a mile or so each day UNLESS you have some sort of serious health complication or infirmity...and in that case I'd like to see a note from your doctor explaining precisely "why" he advises against you walking each day.
Few people know that we are genetically programmed to walk. For millennia our ancestors were hunter-gatherers that relied upon their feet for survival. They walked, on average, over 10 miles every single day of their lives. We're now only a few generations removed from using our feet as our primary mode of transportation and our bodies are still "wired" for us to walk great distances throughout our lives. Many of our current day physical and mental health ailments can be traced to a dramatic rise in sedentary lifestyle. As we have attempted to repress our inherent inclination to move it's become more obvious that a sedentary lifestyle has grave consequences for how we both look and feel.
No matter what your current level of daily physical activity may be EVERYONE can benefit from a daily walk. If you've been sedentary for some time then a daily walk is an excellent way to gradually build your way up to more strenuous forms of exercise. On the other hand, if you're already an exercise enthusiast that logs an hour or more of weight training and/or cardio at least 3 times a week then a walk is an excellent way to help your body recovery from those workouts. And if you find yourself somewhere in the middle then you're probably already out there walking occassionally but could benefit from improved consistency and frequency to your walks. We've ALL got plenty of room for improvement but it's up to you to make an honest individual assessment of your own needs and goals. Walking daily (in moderation) can do no harm but will inevitably lead to numerous health benefits including greatly reduced levels of stress hormones in the bloodstream...which is something we can all benefit from.
Walking 5 miles in 7 days is a very realistic goal. It doesn't matter where you do it or how long it takes you (although a quick, steady pace is optimal) as long as you commit yourself to completing the challenge. It's time for you to begin taking the necessary steps (literally) toward making this a much more happy and healthy year. Best Of Luck To Each Of You...ABC
***There are a number of stores that carry pedometers to help you track the distance of your daily walks. Accuracy DOES matter and I would advise you to invest in one of the more inexpensive models for around ten dollars. Here are a few links to help you find one that best suits your needs and price range:
Walmart: http://www.walmart.com/ip/Omron-Premium-Pedometer/3294308
Target: http://www.target.com/s?keywords=pedometer&searchNodeID=1038576%7C1287991011&ref=sr_bx_1_1&x=0&y=0
Sports Authority: http://www.sportsauthority.com
Challenge 1: Week 1 Challenge
Week 1 Challenge...Creating and Implementing A Daily Morning Ritual
Success and happiness are born in the early morning hours. How we choose to awake and commence each day sets the tone and the pace for everything that follows. We have an opportunity to utilize our daily morning ritual to influence the way we think, act, and interact with the rest of the world throughout the day. It's up to each of us to ensure that our day begins with A peaceful and positive experience.
Your "Challenge" this week is to create and implement your IDEAL morning ritual. You can begin by making a list of all the things that you "wish" you could do each morning prior to leaving for work or beginning work at home. This list should be comprised primarily of things that you enjoy but can also include some things that you know you "should" be doing but currently are not. Make it realistic, flexible, and fun...If you don't enjoy the new morning ritual you're creating for yourself then it's unlikely to last very long.
Once you've completed your list of ritualistic morning activities you'll need to figure out how to best implement them into your already busy morning. It's likely you'll conclude that there simply is not currently enough time in your morning to accommodate all these things. Thus, the only way to "make" more time is by arising a little earlier each morning. In order to accomplish this you're going to have to work backwards. You can begin by figuring out at what time you need to turn off the tv and crawl into bed each night so that you get your essential 7 to 8 hours of uninterrupted sleep. A WORD OF CAUTION...Without adequate sleep it is IMPOSSIBLE to begin your day in a positive way.
Here are a few things to consider and help you get started with your list.
-How do you want to be awoken each morning? Is there a specific sound, scent, or ambient lighting that allows you to peacefully greet the day? There are a number of devices on the market specifically for this purpose that you might want to look into purchasing.
-Is there a certain "play list" or "soundtrack" that soothes or inspires you? What type of sounds or music will put you in a positive frame of mind for the rest of the day? You might want to take some time and creat you own morning wake-up play list or a number of them to suit your varying daily needs.
-Candles, oils, and various forms of aroma therapy can be extremely effective for enhancing and cultivating a peaceful and positive atmosphere/mood. (Candles aren't just for "chicks" anymore so the fellas need to take note as well.)
-Light calistenics, such as standing toe touches, are an excellent way to get the blood flowing and help stimulate the mind. Take it slow in the beginning and progress gradually each morning and each day until you find what works best for you.
-Devote a little extra time and attention to joints or muscles that are a point of chronic stiffness and soreness. Self message is an excellent way to warm the affected area and help speed up the rejuvenation/healing process.
-A thoughtful, well balanced breakfast is essential to maintaining your physical well-being and positive state of mind throughout the rest of the day. Make sure that you have plenty of time to actually sit down and enjoy your food. No segment of your morning ritual should be hurried in any way and that includes eating.
-Keep a list of daily "affirmations" and mental reminders in sight or close at hand throughout your am ritual so that you are constantly reminded of "what" you're trying to accomplish and "why". These are your "guideposts" and should serve to keep you mentally focused as you carry out all of your physical activities.
While you're creating your morning ritual remember that this is all about YOUR personal needs and desires. Do this for yourself. Take the time to create it and implement it into your life this week and see how it positively affects your daily life. It's a small investment in time and energy that has the potential to pay tremendous personal dividends throughout the year. You promised yourself that this year was going to be better than the last and this is your first step toward making that a reality.
Better Living in 7 Days or Less...Best Of Luck To You All...ABC
Subject: Happy Holidays 2010
I've had the most incredible year and I want to thank you for all of your continued support and encouragement. The situation that I find myself in today seemed nearly inconceivable just a few short years ago. As recently as this time last year my current reality seemed little more than a distant possibility. I'm exceptionally grateful for all of the people who helped me to stay positive and focused on attaining "this" much brighter future.
During these last twelve months I've gone thru some rather dramatic changes in my life. First, and most obvious, was my transfer from a maximum to a medium security facility. I now reside up on a snow covered mountain top in northwestern Pennsylvania (the only thing I'm missing here is a set of skis...if only they sold postcards!). Shortly after my arrival, I was taken out to a local hospital for a much needed knee repair surgery. It was a procedure that I had been waiting for over 7 years to have performed and it went beautifully. My post-surgery summer months were spent "rehabbing" the knee and instructing daily boot-camp style workouts to a select group of guys. Before I knew it summer had come to a close and the leaves began to change and fall...I felt like it was time for me to head back to school. Recently I was accepted and enrolled into Ohio University's College Program for the Incarcerated and am now eagerly awaiting my very first course. It's difficult to believe that so many great things have occurred in such a relatively brief period of time...and I can only imagine what opportunities might await my discovery in the New Year.
Last year I promised to share my passion for better health and fitness with you by filling your "in-box" with helpful tips each week. This year I'd like to give you something MORE. Instead of sending you another tip that you can quickly read and discard/forget I'm going to ask you to actually get up and DO something. My plan is to send you a new "challenge" each week which you'll have 7 days to complete. Your primary (and right now only) "incentive" to play along is the possibility of discovering something that might bring you a little (or a lot) more happiness into your life...(and there might also be some prizes involved later but I don't want to spoil the surprise about the possible "contest" beginning in January.)
I'm hopeful that this year I can convince you not only to PARTICIPATE but also to respond to these weekly challenges by posting your comments and questions directly on my Facebook page. Or, if you're feeling a bit more ambitious and daring I'd encourage you to upload a video of yourself performing any one of the challenges directly to my You Tube Channel. I'd like to try and make this year more "interactive" if you're interested. If not, you can still enjoy my weekly emails and simply discard/forget them as soon as you've finished reading them...but I hope that you'll invest a little effort and take advantage of the opportunity you have to discover a greater health, love, and happiness in the New Year.
My best wishes go out to you and all of your family. Have a very merry and safe holiday season. Much Love To All Of You..ABC
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