Recreation Saves Lives and Cities

14 10 2018

“City recreation is now the policy maker in partnership with city leaders, especially as health and recreational access disparity grows.”

Updated: 14 October 2018, Marc Woodard

Today’s cities compete for residents and business by offering state of the art recreation facilities services and programs, developed parks and greenway trail systems, safe walkways and open green space and for good reason.  It is the tremendous economic, social, wellbeing and fit healthy benefits these recreational amenities bring to community.  Once people relate to these benefits their more likely to value, support and demand these things of city leaders.

I’ve known for years, when children are involved in daily playtime activities and organized sport they grow up valuing and prioritizing these things. Then share those experiences and memories with their children. It is also well documented by medical professionals kids need structured playtime to physically and cognitively grow into happy and healthy productive adults. And when recreational access to healthy activities is limited in schools and city neighborhoods sedentary habits, drug addiction, teenage crime and abnormal behavioral problems increase.

“The Center for Disease and Control reports “obesity now affects 1 in 6 children and adolescents in the United States.”

A national health risk trend parents are also concerned about for good reason is childhood obesity. It is said by many health experts childhood obesity and health disparity has reached epidemic proportions. The Center for Disease and Control reports “obesity now affects 1 in 6 children and adolescents in the United States.” It is widely known obesity has a direct connection to diabetes, cardiovascular and neurological disease including cancer, etc.

“Public recreation centers now educate our children on healthy lifestyle, not our schools [Surgeon General Dr. Murthy].”

Communities that recognize these health and behavioral risk connections are calling for more structured recreational activities and nurturing places for children to attend outside of public school yards.   Parents seek safe, structured and affordable afterschool programs to reduce these risks.  Active adults are also drawn to city recreational amenities but for different reasons.

“Active adults are also drawn to city recreational amenities but for different reasons.”

During the NRPA (National Recreation and Parks Association) 2015 conference, the US Surgeon General Dr. Murthy stated public community recreation centers must strive to provide fit healthy lifestyle programs and activities for all demographics. He also called to action to create a nation of walkers with connected wheel chair emphasis in design within a walkable community where everyone could participate in exercise activity.

He also described how public recreation centers now educate our children on healthy lifestyle, not our schools.  City recreation is now the policy maker in partnership with city leaders, especially as health and recreational access disparity grows.

And when cities lack public recreation facilities families look elsewhere to find them and even relocate to meet long term child development and active adult needs.

Families with children aren’t the only demographic demanding more of city recreation services and programs. The boomer population being the largest demographic has the resources to make or break affordable and sustainable city services for communities.

Active adults [senior citizens] living without children want more public recreation programs. “But for different reasons then families with young children.”

As a fit healthy lifestyle consultant and passion for city recreation I’ve attended multiple National League of City Conferences (NLC) in Washington D.C., and National Recreation and Parks Association (NRPA) and Oregon Recreation and Parks Association (ORPA) conferences. It is very clear city recreation “saves lives [Dr. Murthy 2015]” and sustains economic, political and social culture and affordable city services – through civic outreach and engagement opportunities by city leaders.

Through community recreation, events and activities are the opportunities to engage the public to find out what city priorities and goals they’ll support. When cities use public recreation opportunities as a feedback mechanism – it is quickly determined what people need, want and will support within the city projects, planning and budget process.

I regress … Saving lives is a pretty clear concept from a recreators point of view.

That is – fit healthy activities for active adults …

And safe-supervised kid’s space and place to hang out with friends; and offer age appropriate playtime activities and social networking to make face-to-face connections – which supports: fit healthy habits, moral values, mentorship, coaching, community collaboration and involvement parents want for their children in becoming the next productive leaders of tomorrow.

But how does recreation save cities?

Top reason active adults relocate: “A need to live in a more recreationally enriched area.”

Consider the following insight.

There is a growing trend of adults who live very active lifestyles and want centralized city recreation programs within a reasonable distance from where they live. Which include multi-use indoor swimming pools, aerobics, yoga, exercise room, wellbeing and fitness classes, pickle ball, self-defense, arts, crafts and hobby and social events space etc., the list goes on.

Senior citizens also want to be referred to and categorized as active adults [forever ageless]. On average active adults spend $40,000 per year discretionary income. Studies show they spend a lot of this income on recreational activities [ORPA 2016]. And by far represent the largest volunteer population in cities that support libraries, police, schools and city recreation programs, parks and trail systems.

“On average active adults spend $40,000 per year discretionary income.”

Cities need to find ways to retain and attract more of the active adult community because of their economic impact on cities. They represent the largest demographic with the greatest discretionary income holdings.  Keeping active adults encouraged and interested to stay contributes significantly to the economic viability and affordability of city living.

The top 3 reasons people move away from a previous location: 1) A need to live in a more recreationally enriched area. 2) Get away from cold weather. When families and seniors live in cold environments they look for accessible and convenient indoor public use recreation facilities. 3) Live in an area with a plethora of public recreation programming opportunities for active adults and families. [ORPA 2016].

“Dollars that stay in communities sustain a quality of affordable city services for everyone.”

The best way to illustrate the financial impact active adults have on communities is by painting a relatable financial and sustainable city services picture. For example if 100 active-retired adults remain residents that retains $4m dollars of discretionary income spent within the city boundaries. Recall on average active adults spend $40,000 per year discretionary income.

Those dollars support economic development, small business and other sustainable city services connected to city fees & taxes, etc. Hence, dollars that stay in communities sustain a quality of affordable city services for everyone.

Providing for the next generations recreational needs must be a competitive city priority. Especially if it is to remain healthy, sustainable and a place people want to stay and call home.

When cities provide for the recreational needs of a community, it creates a healthy place people want to live, work, play and age in place.

The big take away is when city leaders value, prioritize and invest in city recreation, everyone in community wins and those fit healthy benefits will sustain cities by incentivizing the next generation to age in place.

 

 

 

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. Is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com





MirrorAthlete Reveals Fitness Consulting Trade Secrets

20 03 2018

Updated: 20 March 2018

Marc beginning a 10mile walk in Central CA.

A former client Sid asked specific questions regarding information I posted on MirrorAthlete’s first web site back in 2007. His queries provided an opportunity to share more of the company’s history with readers and reflect on how we got into publishing our first book.

[Sid’s Questions] … I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years.

“I remember it as a unique informational pain management and personalized chronicles website. Have your memoirs been moved?  ‘Where can I find them?”

“And do you still take on clients for fit healthy lifestyle consultation and customized fitness and assessment programming?  ‘I’m also interested to learn more on how you improved your fitness levels after injuries and chronic pain story.” 

A friend of mine coincidentally lives in your neck of the woods. She also recalled like I did, “you produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s for a consulting fee.”

I’m looking to become more fit and increase muscle mass and lose weight naturally.  But now feel I’m losing ground because of lower body joint pain.  Although I’m working with my doctor and yet another fitness trainer, ‘they don’t have that unique fitness trainer – pain management perspective I understand you’ve mastered.  I see you’re on LinkedIn, FaceBook, and Twitter and now a City councilor in your home town since 2011. ‘You’ve not slowed down a bit – especially after what I remember of your 5-year mobility challenge.” 

I do walk miles daily. Best aerobic activity one could perform daily

Marc walks on ave 50-60 miles walking per week.

I also hear you walk on average 7-10 miles daily on a regular basis and no longer take on clients.  ‘would you consider taking on a former client?”

Sincerely,

Sid.

From the Desk of Marc Woodard,

Sid, thank you for considering to put your trust in me once again. You and your friends memory of what I was doing years ago is impressive.

Unfortunately I no longer take on clients.  I found it more productive to put that knowledge and energy into a soon to be released ‘Very Unique’ fit healthy lifestyle book – A fitness and health book like no other… sorry I can’t be a personal coach for you at this time in your life. However once published, the book will be like me being right there with you. Once you begin reading it – some parts of the consulting logic will be very familiar to you – and a comfort for others looking for similar information.

I’ve included the personalized fitness and healthy lifestyle programming processes and practices I used during past client consultations; including industry secrets, client cases and stories; and my personal physical adversity challenge not published anywhere else.

‘Once I became my own client’ – I also became ‘forever MirrorAthlete’ with a renewed life purpose. ‘My job now is to manage personal health and maintain sustainable mobility so I can be there for my family and community for years to come.

To answer your question directly, the pain chronicle link at the old web site contained memoirs throughout 2007-08; I ran that journal for just over a year as I was rehabbing my way back to good health and walk-ability after disease and injury took it away for awhile.

And through that rehab process, I also contemplated sharing that knowledge and much more through a unique fit healthy lifestyle book… useful for just about anyone at any age.

I jotted down those ideals initially in a notepad during a 1999 Mexican Rivera cruise – Four years before injury and disease came knocking at my door.  Little did I know ‘those notes’ would be useful 10 years later to begin writing an impossible book concept.  It was larger than any project I’ve ever undertaken, even in graduate school… and harder to put into words than ever imaged.  I began chipping away at it in 2011.  But really got serious about the ideal of publishing a book in 2012-14.

Now 2018 – “God willing, it will be published this year.”

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the original site and placed some of that context into the original manuscript.  But the original manuscript outlined in 1999 read more like a bunch of short stories. At that time I was not well versed in story telling and integration of factual information with personal stories. The project at first was a writers nightmare… “one I dreaded chipping away at most days.”

“I wrote many manuscript versions after the first one, but still lacked an interesting story line that would capture the heart, mind and spirit of anyone looking to self-improve themselves physically, mentally and spiritually – And ‘would want to refer back to the chapters content time and time again as lifestyle changes occurred.”

Unfortunately for me I was more or less a skilled technical writer… not a creative story teller. Two very different and distinct writing styles and skill sets. Learning how to integrate the two, including narration is not something I learned in any school.

So there you have it. It took years of failed manuscripts and grammatically incorrect article writings to learn how to develop an interesting story telling and factual writing style that ‘I NOW know from editorial and publishing experts – the manuscript is near ready for book publication. There are just a few more minor tweaks: editorial, book cover design and reference and citation details to refine.

I look back at those Chronicle posts and early article publications from 2007-2012; my writing style and grammar wasn’t good.  I’m still slowly but surely updating the article archives within our current website. I’ve rarely as of late written any new MirrorAthlete articles.  The latest articles I’ve written is strictly City related and published within our community newspaper once per month. After it is published and released through Tigard Life Community Paper, a week later I publish it at MirrorAthlete for the archives.

My focus is to update older MirrorAthlete articles, write for the community paper [city recreation, fitness and health related topics]; and complete the 10-year book project.

Initially I didn’t plan to start a fitness and health information and articles publication web site based business…  And still wasn’t sure I wanted to write a book since I didn’t consider myself a good writer. Even today it’s still a challenge to write well… the passion that drives me – “I want to reach out to help others that need help losing weight, want to get more fit healthy ‘NATURALLY;’ and are going through a physical or mental adversity challenge and need help with those things.” Including to provide solutions to reverse childhood obesity within K-12 schools. The book is something I know peopled need and want now; and will benefit future generations – It’s really about customized fitness and healthy lifestyle programming for all walks of life.

Marketplaces are globally connected.

Living Life to the Fullest in Portland OR

In 2012 I nearly quit writing after my first manuscript submission to a publishing company.

The publisher liked the content and unique fit healthy lifestyle concept; but recommended I make ~550 changes. At that time the book was a 25 chapter manuscript.

Well hell, “I might as well have just thrown it in the garbage.” The whole thing was marked up in red – “What an Ego-Defeating blow!”

I almost quit writing at that point because the task of learning to write well – “quite frankly was ‘intimidating and overwhelming.” It literally SUCKED if I can say that… guess I just did – “Senior editor has its perks.”

Like many new authors doubting their ability to write well, I was no exception. Eventually I put my pride aside. I had to make a decision, “Quit or press on, ‘thankfully I pressed on.”

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

“Oh well 18 years later is better than never.”

… Once I incorporated the principled fit healthy lifestyle philosophy into the umpteenth revised manuscript… “I don’t know – I lost count…”  Everything began to fall in place. I knew I had something special and different than anything else out there in the marketplace.

A book so unique and timely for those desperate to change their lives and live it agelessly to the fullest – even for THE mobility challenged; ANY literary agent would want a stake in marketing it and now I know it.

“This is when the real work began – polishing and revising and modifying it to perfection before publication.”

I chose a specific publishing company to help me through minor book editing, styling and grammatical polishing process. I was finally ready to submit a new and improved manuscript unlike the one marked up in red. This manuscript was markedly and significantly improved from it’s 25 Chapter to a lean 18 Chapter version; with a whole lot more bang for the consumer buck.

The new and improved manuscript fully incorporates MirrorAthlete 18 principled fit healthy lifestyle philosophy based on unique lifetime experiences, client cases, industry knowledge, fitness consulting trade secrets revealed and lifetime education and client case lessons learned, etc..  Now I’m providing this information so it can be applied by anyone. Even those going through a tough physical or mental adversity or mobility challenge that need help in achieving a state of well-being.

MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy is based on 18 principled fit healthy lifestyle beliefs [Some of these Principles have been Revised within the 2018 Editorial Process and manuscript soon to be published].

1   “Optimize fitness results by defining and relating to applied fitness practices”

2   “Ill-health prevention through health literacy education can save a nation in pain”

3   “Working muscle metabolism prefers specific fuel mixtures to optimize fitness results”

4   “Due diligence relative to unnatural consumer product use reduces health risk”

5   “Balanced food nutrients support optimum health and fitness levels”

6   “Consumer needs and wants determine marketplace supply and demand”

7   “Removing a bad habit may require a substitute practice to achieve the goal”

8   “Man adds hyper-palatable ingredients to foods that addict and harm health”

9   “Relating to lab results can influence lifestyle change and consumer choice”

10 “Successful Weight Loss does not Require Abstinence from the Foods you Love to eat”

11  “Select Cooking Fats that Benefit Weight Loss, Health and Fitness Goals”

12  “Childhood experiences influence adult habits and behavior”

13  “Commit to healthy habit change & achieve Weight loss goals”

14  “Chemically and genetically engineered foods increase health risk”

15  “Physical activity releases natural body chemicals that support fitness and health goals”

16  “Oxygenate the body, burn more fat and reduce illness and disease risk”

17  “Nature provides what we need to live happy, healthy and productive long lives”

18  “Relative exercise programming optimizes fitness & healthy lifestyle goals”

In ending each chapter I’ve included my Personalized Fitness Challenge Story relative to each chapters content, including client stories and the programming processes and practices I used for years. Which are backed by hundreds of professional referred citations throughout the book.

And to make it even more appealing for visual readers [like me] – there are ~50 unpublished and unique satirical cartoons, including useful tables and forms similar to what I used during my 1:1 client consults. Our Cartoonist John Fiedler does not disappoint. Please feel free to learn more about John and his lifetime work by clicking on Ole Fuzz Cartoons.

Sid, “you won’t have a long wait to hear the rest of the story… and get the consulting information you need and want now!”

Marc at the capital.

Marc as a City Delegate at the capital.

My wife often asks when the book will be released.

I simply reply, “It’ll be ready when it’s ready and not before.”

I’ve also had other writer’s say, “You know Marc it will never be good enough in your eyes.  ‘Just submit it, let the publishers tweak it through the editorial process and get it published… and consider a ghost writer if you need to.

But if I let anyone write any part of it… well it wouldn’t be written by MirrorAthlete.

I’ll admit I’ve become a much better writer and editor now than those early years.  I know the book quality and competitive writing style and consumer value is there. At least the last editorial review I received from the current publisher was more than positive… They inspired me to get it published this year.

It seems I’ve read each chapter a hundred times.  And to tell you the truth the content is captivating to a point where I look forward to a reading it again and again… as I know others will. Often as I read, I still don’t believe I’m the creative and technical writer and author – It’s almost as if someone else wrote it “I have to pinch myself… ‘Yep it’s me.”

I guarantee – The reader will often refer back to it as I have; a lifetime reference to receive timeless professional fit healthy lifestyle advise, guidance and behavioral-habit directional change when its needed to sustain a state of well-being.

And for those struggling with physical, mental and spiritual adversity… I believe the “Personal fitness Challenge Stories” at the end of each chapter will resonate on a personal level; and of great comfort; especially those struggling with mobility challenges, disease, injury, the aging process, body weight, self-image, anxiety and depression, etc.

Now thousands of consumers like you [Sid] will have my 1:1 consulting services without paying a consulting fee and continue to live life to the fullest regardless of fitness or health condition, or age.

By having access to my ‘timeless’ best-in-class principled fit healthy lifestyle insider consumer and fit healthy lifestyle programming truths – “especially the ones the mega-industries hope you never discover, ‘you will experience greater well-being and body image satisfaction never thought possible without paying hundreds of dollars to find these hard-to-find insider consulting truths.”

Sid,

Thanks so much for the memories and opportunity to share MirrorAthlete history and update our readers in search of this hard to find fit healthy lifestyle consumer information – ALL available in our first book publication soon to be released.

I assure you… “I know when the book is published, everything you and others looking for NATURAL diet, weight loss, health, well-being, physical performance, increased fitness and activity levels, and anti-aging information, etc., you’ll not be disappointed.”

“Good health to you and your family!” And thank you for thinking and believing in me throughout the years.

Sincerely,

Marc.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.





Walking is a Superior Fat Burning Activity

17 07 2017

What many people don’t know is during low-intensity aerobic exercise like walking the muscles prefer to burn fat fuel.

That’s right the metabolic energy needed to walk prefers stored body fat to move the large muscles in the legs and buttocks.

But those same muscles used during high-intensity aerobics exercise like running, sprinting or high intensity aerobic dance or boot camp training prefer mostly blood glucose [sugar] and stored liver and muscle glycogen fuel from carbohydrate conversion.

When intense exercise is performed the priority of fuel need by the metabolism is blood sugar and stored carbohydrate energy… and less body fat fuel. Thereafter the body needs to replenish the quick energy storage tank. That’s one reason why high intensity exercise cause carbohydrate food cravings… thereafter many become famished, overeat and gain weight. The point here is – “you don’t have to train hard to lose body fat weight and experience extreme carbohydrate food cravings that add undesired body weight.”

City trail pathways are a great for daily walking activity.

It will take approximately 1-2 weeks to become addicted to a daily walk habit to lose more body fat and body weight. However everyone differs slightly in metabolism, exercise and activity interest, intensity, frequency and duration where fitness results and weight loss do vary. But in the end, daily low-impact aerobics exercise will help moderate food cravings and increase will power to continue the exercise and natural weight loss course

Join a walking group and stay motivated to repeat the daily activity..

To improve the odds of sticking to a daily  exercise habit, 10 lifestyle changes will help sustain daily exercise activity and weight loss goals 1) Stop substance abuse and unhealthy over indulgences.  2) Get 6-8 hours of sleep. 3) Remove yourself from unhealthy and stressful environments. 4) Make the time for “daily” low impact exercise activity. 5) Eat more fresh whole foods like fruits and vegetables and less processed and high sugar foods. 6) Invest in a good pair of walking shoes with insole inserts if needed. 7) Don’t quit after 1 or 2 days of walking activity, be consistent and exercise on a daily basis. 8) Give up artificial sweeteners, they cause weight gain and acute and chronic disease. 9) Drink more water daily – up to 8 glasses will help with weight loss and reduce weight bearing joint pain. 10)  Find a walk group, or walking partner.  This will provide more will power to stay the course.

When beginning a daily walk program it doesn’t’ require much will power to get started. But it does require commitment. The excuse I often hear people use to avoid any form of exercise, “I don’t have the time.” But if you can make time you’ll lose weight and feel better almost immediately. If you haven’t exercised for awhile it may feel uncomfortable and you may experience a little soreness. But if you can walk or bike at least 15-30 minutes or more each day you’ll notice results and feel better in no time.  Remember, “Rome was not built in a day.”  Slow down and let your body adjust to the weight bearing exercise activity.  Then increase duration and intensity over a period of days.

Low Impact Aerobic Dance is a great fat burning activity.

I’ve had plenty of overweight clients walk or ride a stationary bike for a year before they achieved successful weight loss. Thereafter participated in a long distance walk, hike, jog or ran or biked a marathon. They never imagined being capable of doing anything like it. They simply believed it possible because they could relate to the low-impact aerobics and fat burning engine truths.  Truths that got them pointed in the right direction to achieve greater fitness goals.

Now go get addicted to the natural feel good chemicals and fat burning metabolism produced by your own body through low aerobic exercise.  Dance, walk, jog or ride a bike but don’t overdue it.  Then reap the ideal body weight, healthy longevity and increased mobility and energy benefits you need, want and deserve!

Good Health to You and Your Family.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com





Chronic Disease Caused by Consumer Demand

23 05 2016
Traveling and enjoying good company keeps a mind and body fit healthy. Astoria OR, column.

Traveling and enjoying good company keeps a mind and body healthy.  Marc at the Column, Astoria OR.

One of the first articles I wrote in November 2007 was inspired by a network news and publications article titled “Is Cancer in Your Tub?”  What caught my attention were two glycol ether solvents used in everyday household, food and hygiene products.  Also a key ingredient used in anti-freeze.  Well I knew I didn’t want to drink or eat anti-freeze, so this caught my eye.

The thing I didn’t put into perspective back then was how the consumer created a convenience demand in the marketplace.  A choice that continues to make the populous sick and cause disease.  And the best way to bring “you” the reader up to speed is to start from the beginning… 8 years ago.

What exactly are these two solvents and why would an anti-freeze ingredient be in our home cleaners, hygiene and food products?  “Glycol ethers are a group of solvents based on alkyl ethers of ethylene glycol or Propylene Glycol (PG) commonly used in paints and cleaners.  These solvents typically have a higher boiling point, together with the favorable solvent properties of lower-molecular weight ethers and alcohols [Wikipedia 2016].”

AntiFreeze

Note the main Ingredient: ethylene glycol and Warning Label.

Note the main Ingredient: ethylene glycol and Warning Label.

“Ethylene glycol are still used in anti-freeze preparation, household, automotive cleaners, laundry cleaners, etc.  Propylene glycol is also used in many of the same consumer products, such as home cleaners, hair, cosmetics, creams, lotions, soaps, shampoos, toothpaste, pet foods, deodorants, etc. (GoodGuide 2011).”  The list of products containing both glycol ethers is long.

Propylene glycol is also used as a food stabilizer in many processed foods as I’m now more familiar.  And the FDA stands by their PG approval-to-market SAFE for human consumption like tens of thousands of other consumer chemicals.  “The Food and Drug Administration has classified Propylene Glycol as “generally recognized as safe,” which means that it is acceptable for use in flavorings, drugs, and cosmetics, and as a direct food additive. According to the World Health Organization, the acceptable dietary intake of propylene glycol is 25 mg of propylene glycol for every kilogram (kg) of body weight (ATSDR 2015).”

The unique qualities of PG is it “provides unique inherent properties with regard to holding/attracting both water- and oil-based substances.  In food, it is used to retain food color pigments and provide for homogeneous distribution within the mixture.”

    IMG_20130405_175029It is also used as a “Solvent and carrier for flavor and color in food and beverage manufacturing processes, for drinks, biscuits, cakes, sweets.  ‘Thickener, clarifier and stabilizer in food and beverage such as beer, salad dressings or baking mixtures (PO/PG 2016).”

PG is also used as the main liquid component of e-cigarettes.  For example, “PG exposure per puff of the Ruyan® e-cigarette.  The cartridge of the Ruyan® e-cigarette contains approximately 1g [or 1000mg’s] of PG, of which 0.9 g is extractable from the pad. The concentration of PG in the mouth from one drag of the Ruyan® e-cigarette (900 mg per cartridge, 300 puffs = 3mg) is 3 mg per mouthful.”

It should also be noted within the report there is an “Inhalational Minimal Risk Levels (MRLs)” citation.   “No MRLs for acute- or chronic-duration inhalation exposure to propylene glycol were derived because data are insufficient.”  And this report also highlights “Carcinogenicity.  Stating ‘There is no evidence that PG is a carcinogen.”

But a “SAFE use” contradiction is also apparent within the same report.  “MRLs of acute- or chronic duration inhalation… data are insufficient (Laugesen 2008).”  Or to better clarify and understand the meaning of this statement, ‘absent of long-term risk data on health’ OR ‘No Evidence for lack of long term data.’

To better relate to the FDA approval process, think about it this way.

NW Nutria

NW Nutria is not used in lab studies and is much more interesting to gander upon than a field mouse.

Most FDA approvals are based on animal studies of relatively short duration.  Whereas the data is extrapolated to make relative to human metabolism, weight, environment, habits, dosage, frequency etc.  One last point to make, we are humans, not rodents.  So one must ask… how relevant are these studies to human DNA and disease?  And how much pressure is there to release and approve a new product to market?   And once released don’t industries have something to loose should an approved SAFE chemical be recalled from the marketplace?  The answers to these questions are economically and politically by design and connected.  The short of it is, It’s all about special interest power, control and money!

To date, I was curious to see if GP was removed, banned or listed as a health risk on any consumer product.  Of course I wasn’t surprised to find anything of the kind.  However glycol ethers may be the least of consumer product toxin worries.

Prior to reading that November 2007 publication, consumer safety advocates warned the world years earlier of carcinogenic household items.      For instance,  On February 23 a “1998 CBS’s morning talk show, ‘This Morning’ reported the findings of a study from the US Department of Health and Human Services’ National Toxicology Program that sent shock waves throughout the cosmetics and personal care products industries.”

Personal hygiene should be replaced with green products to reduce health risk associated accumulative daily toxin uptake.

Personal hygiene and home cleaners can be replaced with green products to reduce health risk associated with daily toxin uptake.

Fast forward… the moment of truth, our everyday household items have carcinogenic toxins as exposed by various laboratory controlled studies.  They “confirm serious health issues with long term use of our FDA Qualified “SAFE” products! (Young 2011).”  [Shocker?  Not at all.  Simply look at the billions of dollars industries spend and profits made.  Changing profitable industry culture course is an act of God.]

During 2007 I also procured brochures from author Debra Lynn Dadd, “Please Protect Yourself from Household Toxics.”  I handed them out to clients for consumer safety information and audit of household products.

Clients audited bathroom and laundry cabinets. They replace all cleaning and hygiene products with natural/organic products.

Clients audited bathroom hygiene and laundry cabinets. They replaced toxic products with natural/organic ones.

I recommended they audit and remove the toxic products and go green.  And advised them to keep diaries of certain medical symptoms which had abated after removal of certain toxic products after reading Dadd‘s article.

She stated, “While certain people may be more sensitive than others, and some chemical(s) may bring on reactions only after many years of repeated exposure, I discovered household cleaning and bathing chemicals may bring on reactions only after many years of repeated exposure.”

Many of the home use product(s) that increased certain health risks listed in the brochure were cancer, birth defects, genetic changes, heart disease.  Literally any symptom imaginable both physical and psychological could be linked to a common household product.

“Scientist admit these toxic chemicals can lodge in our endocrine system contributing to thyroid problems, diabetes, weight gain, and infertility.  At greatest risk are fetuses, children, the elderly, and those who are already ill, but these chemicals are threatening the health of everyone, every day (Barry 2013).”

I also cited an AARP Bulletin from May 2008, Vol.49 No. 4, titled “Hazards at Home,” within that original 2007 article by Reed Karaim.  Making similar statements as Debra Lynn Dadd.  Karaim followed in suit, “older people are more likely to have conditions – such as cardiovascular disease, cancer, respiratory disease and diabetes.”  Adding to the collective demographic concern “Older people are more like infants and children in their ability to fend off toxic assaults says Sandra Steingraber, the author of Living Downstream:  An Ecologist Looks at Cancer and the Environment.”

What's in your Laundry Room?

What’s in your Laundry Room?

Within the same Bulletin a statement of stern warning is made over the use of home “Cleaners – Chemicals to avoid in cleaners, says McRandle (Paul McRandle, Deputy Editor at the National Geographic Green Guide), run from ammonia, which is known to trigger asthma, elements in chlorine bleach, which is a lung irritant and will kill you if you swallow it, to things like glycol ethers, which are used to dissolve grime and dirt, and can cause nerve damage (Karaim 2008).”

PG is still listed safe by the FDA.  However, I’ve no doubt science will prove the long-term PG health risk effects through e-cig smoker data.  By studying habits of consumption, dose, toxicity and patients presenting similar “cause and effect” symptoms, diagnosis, treatment and disease connections, and discovery commonalities will occur over time.

Convenience does not come without a health risk price.

Convenience does not come without a health risk price.

The most disheartening and overwhelming reality is there are more chemicals used in foods and household products than ever before.  Including expanded use of glycol ethers in foods.  Also “Of the more than 80,000 chemicals currently used in the United States, most haven’t been adequately tested for their effects on human health (NRDC 2016).”

It appears most likely disease is linked to a cocktail of multiple consumer products, not just one.  “Chemicals found in household products may be causing significant increases in cancers, diabetes, obesity and falling fertility, the European Environment Agency has warned. ‘In recent decades, there has been a significant growth in many human diseases and disorders including breast and prostate cancer, male infertility and diabetes. ‘Many scientists think that this growth is connected to the ‘rising levels of exposure’ to mixtures of some chemicals in widespread use (Smith 2012).”

“Some of the most pervasive chemicals are used in plastic products, and are known as “endocrine disruptors.” Convenience food products are bagged, bottled and plastic lined canned containers.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

“On February 19, the World Health Organization (WHO) announced a report co-produced with the United Nations Environment Program (UNEP), titled: State of the Science of Endocrine-Disrupting Chemicals.” Concern over the increase of chemical use in convenience foods, household and personal use products.

My takeaway and interpretation of past and current trends, scientific studies and consumer health risk and industrial data; these chemicals are destroying or mutating DNA within cellular structures of endocrine [hormone] and neurological function leading to serious and chronic disease.

“The report suggests a ban of endocrine-disrupting chemicals (EDCs) may be needed to protect the health of future generations. ‘Health risks include: Non-descended testes in young males, breast cancer in women, prostate cancer in men, developmental effects on the nervous system in children, attention-deficit hyperactivity in children, thyroid cancer (Mercola 2013).”

Marc clearing his Northern CA backwoods property. Wilderness living has its perks.

Marc clearing his Northern CA backwoods property.  Wilderness lifestyle has its perks.  And is as close as I can get to the way the pioneers lived.

“In some ways, our ancestors had it easy. Because they didn’t have chemically treated food and chemically enhanced kitchenware, their diets and cooking practices exposed them to fewer toxic hazards (Breast Cancer Fund 2016).”

Unfortunately Big-Ag, food processors and manufactures see a huge demand for convenience products with chemicals that make our foods smell, and taste and look more appetizing with long storage life.   Including cheap and toxic convenient household and hygiene products.  We’re addicted to all of them.   As long as consumer convenience demand and profits are high and long term health risk is not connected to an FDA approved SAFE chemical… the toxic environmental uptake and increase of insidious disease won’t be in decline anytime soon.

Nothing has changed much after years of health risk warnings from consumer safety advocates, epidemiologists and independent lab studies, etc.   Chemicals used in products are on the rise and so is disease.

Big Ag-Corps may appear green. Health conscious consumers should qualify... was the product produced by a certified organic farm?

Big Ag-Corps may appear green.  Health conscious consumers should seek to qualify the quality of product on labels… I.e., was the product produced by a certified organic farm?

The big winners are Chemical, Pharmaceutical, Big-Ag and Health Care industries.  To include a plethora of consumer product and processor manufactures.  Why do I list Health care services and Big-Pharm industries?

Treating acute and chronic disease is big business.  Cures are not.

“If it’s not about the money, what is it?”  I’d say it’s 2-fold.  Customers need and want lower cost and convenience products.  And industries are more than happy to continue providing profitable and cheap product that meet demand.

Until consumer demand changes to provide healthier products for you and your family, there are things you can do to reduce household and environmental toxins.

Recommendations,

What can you do to protect your family?

What can I say. I like sponge Bob. But this ones not made out of plastic toxins.

What can I say. I like sponge Bob. Although not made out of plastic toxins… it is likely made of a percentage of synthetic materials with toxins.

1   Don’t give plastic toys to small children unless marked BPA or Phthalates free.  “On October 15, 2007, California governor Arnold Schwarzenegger signed into law AB 1108 (also known as the California Toxic Toys Bill), making California the first state in the country to ban the use of phthalates from children’s products (West 2016).”

2   Eat less processed and convenience foods and consume more whole foods.

3   Purchase organic ‘green’ home cleaners, cosmetics and personal hygiene products.

4   Wear PPE (Personal Protective Equipment) e.g. gloves, mask, boots, hoodie, pants, long sleeve shirts, apron when using non-green cleaning products.

5   Read food, home cleaning products and hygiene labels – if you can’t pronounce the ingredients, it’s most likely a chemical preservative, additive, stabilizer, dye, solvent, etc., of varying toxic quality.  Go Green and Organic as often as possible and available.

Purchase green-organic when possible..

Purchase natural/organic when possible..

6   Don’t consume the same drinks and foods every day, especially convenience and fast foods.

7   Consume plenty of fruits, vegetable and water.

8.  Infrequently purchase water, juice, sodas and foods stored in plastics and cans.  Glass is the best container to store foods and drinks.

9   Check dates of frozen foods and use within a 30 day window.

10  Vent and circulate fresh outdoor air throughout the home by leaving windows cracked ¼” open.  Clean HVAC systems and ductwork per manufacturer recommendation.

11  Become a conscientious consumer safety advocate and practitioner and family educator of green/natural products.

12  Become a voice and vote.  Use your 1st Amendment rights to petition government and special interests to win voter-consumer choice.  Be an advocate, or support to ban or remove certain toxic ingredients from consumer goods and services.  Or call for label laws that inform shoppers ingredients known to cause cancer and other chronic disease.

Conclusion,

If consumers don’t demand the marketplace change; then realize cost and convenience has greater value to a majority populace than long term health risk.   With this reality and without consumer and health risk prevention education in our K-12 schools, it should be no surprise new generations don’t value healthy lifestyle.  While disease and health care costs continue to rise.

We have no one to blame but ourselves.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.

References,

ATSDR. “Public Health Statement for Propylene Glycol.” ATSDR. Agency for Toxic Substances and Disease Registry, 21 Jan. 2015. Web. 20 May 2016.

Barry, R. M. “Please…Protect Yourself from Household Toxics Pamphlet by Debra Lynn Dadd.” Melaleuca Cleaning Products. RM Barry Publications, 2005-13. Web. 20 May 2016.

Breast Cancer Fund. “Chemicals in Food.” Breast Cancer Fund. Breast Cancer Fund, n.d. Web. 20 May 2016.

GoodGuide. “What Kinds of Consumer Products May Contain This Chemical?” ETHYLENE GLYCOL — Consumer Products. GoodGuide, 2011. Web. 20 May 2016.

Karaim, Reed. “Hazards at Home.” AARP Bulletin Today. AARP, May 2008. Web. 20 May 2016.

Laugesen, Murray. Safety Report on the Ruyan® E-cigarette Cartridge and Inhaled Aerosol. Rep. Christchurch, New Zealand: Health New Zealand, 2008. Print.

Mercola, Dr. Joseph. “Common Household Chemicals Linked to Human Disease.” The Huffington Post. TheHuffingtonPost.com, 8 July 2013. Web. 20 May 2016.

NRDC. “Health, Toxic Chemicals.” NRDC. Natural Resources Defense Council, 2016. Web. 20 May 2016.

PO/PG. “Food, Taste, Fun and Convenience.” – Propylene Glycol. PO/PG Sector Group of Cefic, Brussels, n.d. Web. 20 May 2016.

Smith, Graham. “Chemicals in Household Items Are ‘causing Huge Increase in Cancer, Obesity and Falling Fertility'” Mail Online. Associated Newspapers, 11 May 2012. Web. 20 May 2016.

West, Larry. “Toxic Toys: Chemicals in Toys Endanger Children.” About.com News & Issues. About.com, n.d. Web. 20 May 2016.

Young, Dr. “Is Cancer in Your Tub.” Is Cancer in Your Tub. Dr. Young, 19 Jan. 2011. Web. 20 May 2016.





Challenging Social Disability Expectation

17 05 2015
Managing Back Pain As Natural as Possible is the Only Way for Me

Author: Marc Woodard on a 15 mile rural walk within/outside of hometown city limits

Updated: 17 May 2015

I know many out there are hurting with disabling mental, spiritual and physical pain thinking there is nothing more that can be done to improve the situation.

I do understand the feelings associated with loss of finances, immobility, productivity, loneliness, worth and dignity.  I’ve personally experienced these things during my own physical adversary and mobility challenge from 2003 to 2008 after injury.  And one thing I know for certain, physical loss almost always leads to mental depression.  And if not prepared with a plan to beat it, the mind and body begin to experience more illness and pain.

However, if you are able to mobilize your body for longer periods of time throughout the day, especially outdoors when possible, nature has a way of inspiring, providing solutions and purpose, while allowing the mind and body to heal. The encompassing being when connected to God’s universe have healing energy. Read: What is Pranic Healing and does it Work

Regardless of whether you’re recovering from injury, addiction, illness or disease and feel broke, you can be made whole again through self-healing effort. Even when temporarily or permanently confined to a wheelchair, dependent on crutches or cane(s); or have loss of limb(s). You’re capable of finding new and exciting purpose while enjoying life to the fullest.

Walking desolate dried up Northern California lakes and river beds for exercise

When the mind and body are stimulated, energized and challenged by changing environmental surroundings and activity; the brains cerebrum thinks, perceives and processes everything within and around it. Through transport of mind and body the processing of sight, sound, smell, sense and touch stimulation of environmental and spiritual elements has therapeutic and healing benefits.

However, if the mind actually believes the body cannot receive such a benefit through mobility activities then a disabled social expectation may likely result.

All too often we tend to lock ourselves away when we become mentally and physically ill or hurt. “Then ponder on all the whys.” Why did this happen to me, why won’t the pain stop, why can’t I continue the same lifestyle habits, why should I continue on to self-improve or help others, why bother?

When instead the focus should be on “the” who, what, where and how. Who are my real friends and family, what environment do I need to surround myself in to heal and get healthy, where do I find the best treatment and support group, how do I need to reinvent myself, contribute to community and find new purpose while living life to the fullest?

What is a social disability expectation?  I coined this term back in 2004 when I understood my injury was permanent causing lifelong pain that must be managed daily.

I believed for a short period of time my new purpose in life was to live as a disability casualty, or learn to live the way I believed society and medical doctors viewed and classified me. Especially as I struggled to walk correctly with mobility aids for many years while battling pain depression. It became apparent post op recovery; psychologist, orthopedic specialists and physiatrists’ recommendations were to live life as comfortable as possible and not stress over the “whys” but to move forward the best I could, as comfortable as possible. But I was discouraged from challenging my physical body more due to possible re-injury and neurological pain complications radiating throughout my body.

Marc after Second Hip Surgery

Nothing easy about a post op and recovery scenario

At that time I didn’t understand how to reinvent myself within a less mobile and pain ridden circumstance. This was my physical adversity challenge for many years and is chronicled throughout the “soon to be released” MirrorAthlete book chapters. It is also one of the integrated client stories and lessons learned. To learn more about my personal adversity challenge visit MirrorAthlete home site. Then click on Book Project link and read the narratives. Release of our first MirrorAthlete book publication will occur 1st quarter of 2016.

Make no mistake, it makes no difference if depression begins within your mind’s eye, caused by bodily pain, substantiated medical diagnosis, public perception, etc. Severe and chronic depression is a serious medical condition and without proper treatment and support may spell disaster for a patient on the mend. Read, L-Tryptophan, The Obesity, Depression & ADD Silver Bullet Solution?

In either case, the psychosomatic [brain and body] are connected through Neuro biochemical transmitter conduits [hormones, and feel good chemical pathways]. The point being, mental and physical illness, disorders and disease can all depress, stress and cause neurological pain through the same neuro transmitter conduits which can further sicken and disable the encompassing being.

I know many of you have woken up on certain days and felt bad, or under the weather and didn’t go to work. Imagine feeling that way every day. How would that affect your daily activities, mood, feelings and outlook on life? And what would you be willing to do to make yourself numb to those feeling? Begin a bad drug or drinking habit? Or fight your way back from the obis through self-healing activities.

When the mind is sickened and depressed then the body and spirit often follow suit. And when this goes on for too long mental fatigue transmits less of the healing feel good chemical energy (serotonin, dopamine and adrenalin, etc.) and begins to put more stress on bodily functions and cellular health. Then as internal and external environmental stressors continue, increased oxidative stress damage to cells occur. Then increase risk of illness and disease and more pain depression follow.

IMG_0277

So many ways to mobilize the body and experience life to the fullest.

I know from personal, medical consultation, client and educational experiences there is a universal energy capable of healing all that ails us [1/3 encompassing being is “spirit”]. Reversing ill-health can be accomplished through lifestyle change that connects our physical being to nature’s spiritual surroundings and energy. My healthy spiritual connection is made through daily walking activity on suburban and rural trail systems as a city dweller. Read: Learn to Embrace the Pain, Exercise and get fit.

To make sense of everything that proceeded to this point, let’s experience what it may be like to live the social disability expectation through another mind’s eye.

You now live a changed lifestyle due to injury or disease or mental disorder. You may/may not have limited mobility, take drugs of some form and receive disability checks monthly. People in general understand disability payments is a needed resource for those clinically diagnosed as disabled of the mind, or body, or both. What becomes bad about those payments are when recipients stop living life to the fullest when in fact capable of doing more.

For example, some believe their not capable of doing anything after disability rating and award of support. Other than living a sedentary lifestyle and stuck inside their home while partially or fully mobile. And others fear if they try to increase activity effort or become more productive, they may lose their disability finances. In either case this is wrong thinking.

Which life road will you choose? A path of adventure and purpose, or isolation.

One does not have to live a 100% disabled and sedentary lifestyle if on 100% disability benefits. There’s room to increase daily mobility activity and improve productivity, while managing pain without fear of losing financial support. Keep this in mind, once substantiated disabled by a medical doctor and awarded support, this will not stop unless you’re gaming the system [an entirely different scenario and discussion].

If you’re now suffering from a depressed state of mind, body and spirit, realize no matter the physical adversity challenge… you have greater purpose in life than meeting a 100% social disability expectation. For instance, does physical disability mean your brain or body is not capable to some capacity of increased productive function?

Does this not mean one can’t help others who now find themselves in the same situation and need a voice, guidance and advisement on how to move forward, heal and fine purpose in life?

Does this mean there’s no greater good one could aspire because of partial, or full immobility, disease, mental disorder and pain challenges?

Does this mean a broken body or mind can’t reason and mend itself out of depression and limited mobility with proper treatment and support resources?

To tell you the truth I could go on and on with reasons why someone should not meet a social disability expectation based on any other opinion than a medical doctor(s) and the knowledge gained once you’ve connected and participated within a relative self-healing treatment program. MirrorAthlete soon to be released book provides all these connections you need to know, get well and live life to the fullest.

The point is, everyone has purpose on planet earth.   Your decision to make… will you accept your disability as a lifelong sentence without hope of better circumstances? Or will you fight for happiness, purpose and quality of life experiences for the sake of self, family and community.

Family Needs You…

To fight and die for a cause is a noble endeavor. To lie down without a fight serves no purpose, especially when capable of doing more. In my mind, only total incapacitation [hospice care] should relieve one of further service and purpose to self, family and community. For that life purpose has been served and will be judged and rewarded not of this earth.

I know many broken bodies have given up on themselves because of injury(s) or chronic medical condition(s) and dependent on disability services making life more comfortable and secure. But in knowing you’re provided for there’s opportunity to help others when capable. Stay mindful, the spirit is strong and when connected to universal energy can overcome many types of physical and mental adversity challenges.

Even if your diagnosis and health condition is classified as stationary permanent (means condition is stable, may/may not improve and “may” get worse with age) is certainly not a reason to throw in the towel. To age without challenging disability on a daily basis is to limit mobility and life purpose. And for many increase health risk. This is where depression begins its insidious course on the organic brain and body.

If lack of mobility causes body weight to climb, then cardio circulatory and disease often follow and may further complicate primary disability circumstances. And when you see no way out of this progressive negative you experience more mental and physical depression and pain than need be.

Don’t let disability and society dictate how to live your life. Don’t accept or fulfill a social disability expectation that’s less purposeful than needed to accomplish life goals and especially when capable.

Be a MirrorAthlete® Warrior and take back as much of your life as possible.

See the world and enjoy yourself in social gathering space and experience positive life interactions.

Live life to the fullest, with purpose and in a way that makes you feel good about your time here in these mortal bodies!  Then you may experience life to the fullest with no regrets. And find peace within your mind’s eye, heart and soul.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2015 Copyright.  All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Monitor Fitness Progress without Trainer Services

24 01 2015
Walking beaches is great aerobic exercise.

Walking beaches is great aerobic exercise.

How to monitor and sustain healthy body weight, appearance, physical performance and fitness levels like a pro, and without spending any money.

Believe it or not, if you use a weight scale and monitor two bodily vitals; blood pressure and heart rate, these measurements provide a good indicator of oxygen utilization, fat burning capacity, metabolic efficiencies and overall health condition.  There is a direct correlation between these particular vitals, fitness levels, health and physical results thereof.

For example when you fall within a healthy heart rate and blood pressure range it is much easier to achieve your fitness goals.  For example, when oxygen enriched blood circulates unobstructed throughout the body, it is easier to achieve a desired body weight, improve muscle tone, increase strength and cardio-muscular endurance and flexibility [Range of Motion].

The basics of vitals monitoring as related to healthy blood circulation and heart-lung circulatory capacity is pretty easy to understand.  If your heart rate and blood pressure fall within a normal range for your age, it is easier to begin, improve and advance a fitness goal, or improve health condition.  Likewise, if these vitals are outside normal ranges, it makes exercise and will power to start and continue more difficult, while health risk increases.

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

If you’re interested in determining how your blood pressure and heart rate stack up against a comparable populace, or want to date and record vitals baseline at no cost to compare future results, visit a local pharmacy.

Almost every retail store pharmacy has a free blood pressure cuff and heart rate monitoring station.  I can’t resist using the cuff to see if my vitals are within a normal range, or if I need to work on diet, exercise, or visit my doctor.  Pay attention to the blood pressure and heart rate charts, then document your results.  If your blood pressure and heart rate are significantly below or above age standards seek medical consultation.  Regardless of the results, write them down and use them as a historical vitals comparison and/or share them with a medical professional.  Then check at a later point in time to see if diet and exercise activity improves past results.

If you’re too far outside a normal range health risk increases.  Or the test equipment is out of calibration.  I’ve experienced faulty cuff monitoring stations a couple of times. Then visited another pharmacy and vitals were fine.  If you get the same readings at 2 separate locations, seek medical advisement and testing.

Blood pressure and heart rate indicators tell us a lot about metabolism and circulatory-heart health.  When blood pressure and heart rate are too low or high relative to sedentary and daily exercise activity; the metabolism, hormone and circulatory systems are experiencing cellular and functional stress.  For example, body fat may continue to store and add load to weight bearing joints causing pain and further health risk, while effecting the fat burning furnace.

The weight scale is probably one of the most convenient measuring devices I use. Body weight is either up or down.  If you’re up, concentrate on balanced diet and meal proportions and aerobic exercise activity to burn more body fat.  You’ll also note in many cases, when body weight is up, so is blood pressure and heart rate.  But not always.

IMG_1168

Walking requires a break with trail mix fuel to re-energize and endure the long haul hike back onto the trail.

It is aerobic walking, jogging and moderate running exercise, to include biking and swimming that injects oxygen enriched blood into the circulatory and metabolic systems when optimum aerobic exercise activity occurs…  And no health condition exists at specific efforts of physical intensity.

This physiological fat burning fact is measureable and known as THR (Target Heart Rate) zone, or the fat burning zone.  Which simply means, if you’re in the appropriate aerobic heart rate zone during exercise and performing at specific aerobic effort of intensity, you’ll burn more body fat.

Use the simple THR formula below to monitor HR and stay within the Fat Burning zone.  Then follow the 40 year old client example to apply formula on self to burn more fat fuel.

   Simple formula: ((220 – age) x Intensity of Effort%/6) = Beats per Minute (BPM)

Plug in your intensity % to determine heart rate range and stay within the fat burning zone and lose more body fat weight.

Intensity of Aerobic Effort Percentages:  50 – 60% – Efficient fat burning zone, 60 – 70% – Optimize fat burning furnace.  71 – 100% – Increasing physical effort beyond 70% begins to step up a greater anaerobic lactic acid environment.

First determine your maximum heart rate by taking 220 – age.  For example, if your 40 years old, your heart beats per minute would be 180 (220 – 40 = 180 bpm).

Then multiply 180 by 50% THR and physical effort needed to burn fat at the lower aerobic intensity range (180 x .50 = 90 BPM).

Or multiply 180 by 60-70% THR and physical effort needed to burn fat at the higher aerobic intensity range (180 x .70 = 126 BPM).

“These calculations provide only estimates of your heart rate maximum and cardiovascular work zone. To precisely determine your individual heart rate maximum, you would need to undergo physical testing, like in an exercise science lab (Richey 2013).” [ref:  http://www.livestrong.com/article/260503-cardio-heart-rate-formula/%5D

To learn more about THR click on the following link “How Cardio-Muscular Endurance Melts off Pounds.”

I use both vitals tracking and body weight weekly and TRH zone monitoring as quarterly practise to determine my level of fitness and overall health condition for my age group.

I make adjustments to daily diet and exercise activity if my numbers begin to fall outside an unfit range.  I also have blood draws taken every 6 months.  Blood lab results are great indicators of internal bodily functions and health condition.   if your dietary glucose (sugars), Cholesterol and Triglycerides (blood fats) are too high…  do journal these results for later comparisons against adjusted diet and exercise programed changes.

Continue to read all MirrorAthlete Fitness Secret articles.  Learn more about how to further improve fitness levels, reduce health risk, look and feel better and live longer in good health.

Save money learning how to customize your own fitness and nutrition  programs.  But in no way do I advocate avoidance of medical advisement, examination and/or treatment.  It is wise to see your doctor on a regular basis.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2015 MirrorAthlete® Copyright.  All rights. reserved.www.mirrorathlete.com


 





Monitor Fitness and Health Like a Pro

24 01 2015
Walking beaches is great aerobic exercise.

Walking beaches is great low-impact aerobic exercise activity.

How to monitor and sustain healthy body weight, appearance, physical performance and fitness levels like a pro, and without spending any money.

Believe it or not, if you use a weight scale and monitor two bodily vitals; blood pressure and heart rate, these measurements provide a good indicator of oxygen utilization, fat burning capacity, metabolic efficiencies and overall health condition.  There is a direct correlation between these particular vitals, fitness levels, health and physical results.

For example when you fall within a healthy heart rate and blood pressure range it is much easier to achieve fitness and health goals.  When oxygen enriched blood circulates unobstructed throughout the body, it is easier to achieve a desired body weight, improve muscle tone, increase strength and cardio-muscular endurance and flexibility [Range of Motion]; and sustain health and wellbeing.

The basics of vitals monitoring as related to healthy blood circulation and heart-lung circulatory capacity is pretty easy to understand.  If your heart rate and blood pressure fall within a normal range for your age, it is easier to begin, improve and advance a fitness goal, or improve health condition.  Likewise, if these vitals are outside normal range, it makes exercise more difficult to begin and sustain the effort and health risk increases.

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

If you’re interested in determining how your blood pressure and heart rate stack up against a comparable populace, or want to date and record vitals at no cost and compare future results, visit a local pharmacy.

Almost every retail store pharmacy has a free blood pressure cuff and heart rate monitoring station.

Free Self Check Vitals Services,

I can’t resist using the arm cuff station at the local pharmacy store to see if my vitals are within a normal range, or if I need to work on diet, exercise, or visit my doctor.  Pay attention to the blood pressure and heart rate charts at the station, then document your results.  If your blood pressure and heart rate are significantly below or above vitals standards seek medical consultation.  Regardless of the results, write them down and use them as a historical baseline comparison and/or share them with a medical professional.

If you’re significantly outside a normal vitals range for your age in comparison to previous results the station may be out of calibration.  I’ve experienced faulty cuff monitoring stations a couple of times.   To test this theory I’ve visited another pharmacy store the same day and vitals were normal for my age.  If you get “at risk” readings at 2 separate store locations, seek medical advisement.

Blood pressure and heart rate indicators tell us a lot about metabolism and circulatory-heart health.  When blood pressure and heart rate are too low or high the body is experiencing circulatory and cardio functional stress.  These are warning signs that should not be ignored.  Typically but not always, when body fat weight is high so are vitals.

The weight scale is probably one of the most convenient measuring devices I use. Body weight is either up or down.  If you’re up, concentrate on balanced diet and aerobic exercise activity to burn more body fat.

IMG_1168

Take a break, enjoy the day and fuel up to continue healthy activities.

It is aerobic walking, jogging and moderate running, biking and swimming, etc., exercise that injects oxygen enriched blood into the circulatory and cardio systems during low-impact aerobic exercise activity that burns more body fat.

During low-impact aerobic exercise fat burning occurs and is measureable when activity is within the THR (Target Heart Rate) zone, or the fat burning zone.

Which simply means, if you’re in the aerobic heart rate fat burning zone during exercise, you’ll burn more body fat.

Use the simple THR formula below to monitor HR during activity and stay within the Fat Burning zone.  Then apply formula during exercise to lose more body fat weight.

To use Simple formula below, first determine aerobic effort you want to apply and stay within that fat burning zone during exercise.  Using the Simple formula plug in 50 – 70% to burn more fat:

For example, Intensity of Aerobic Effort Percentages:  50 – 60% – Efficient fat burning zone, 60 – 70% – Optimize fat burning furnace.  71 – 100% – Increasing physical effort beyond 70% begins to step up a greater anaerobic lactic acid and the metabolism burns less fat.

 Simple formula: ((220 – age) x Intensity of Effort%/6) = Beats per Minute (BPM)

Then determine your maximum heart rate take 220 – age.  If your 40 years old for example  (220 – 40 = 180).

Then multiply 180 by 50% THR and physical effort needed to burn fat at the lower aerobic intensity range (180 x .50 = 90 BPM).

Or multiply 180 by 60-70% THR and physical effort needed to burn fat at the higher aerobic intensity range (180 x .70 = 126 BPM).

Take 90 or 126 and divide by 6.  Results:  15 and  21 BPM represent a 10 second pulse count you can take during exercise.  Simply monitor pulse at carotid (side of neck) or brachial (wrist) for a 10 second pulse count inbetween exercise.  If you fall within this heart rate range your burning body fat fuel.

“These calculations provide only estimates of your target heart rate,  cardiovascular work zone and fat burning efficiency during exercise.  To precisely determine your individual heart rate maximum, you would need to undergo physical testing, like in an exercise science lab (Richey 2013).” [ref:  http://www.livestrong.com/article/260503-cardio-heart-rate-formula/%5D

To learn more about THR click on the following link “How Cardio-Muscular Endurance Melts off Pounds.”

I’ve used both vitals tracking and body weight weekly and TRH zone monitoring to adjust exercise activity, improve health and determine level of fitness condition for my age.

Make adjustments to daily diet and exercise activity if vitals begin to fall outside an unfit range.  Also blood lab results are great indicators of internal health condition.   if your dietary glucose (sugars), Cholesterol and Triglycerides (blood fats) are too high…  journal these results for future comparisons after adjusted diet and exercise program changes.

Continue to read all MirrorAthlete Fitness Secret articles.  Learn more on how to further improve fitness levels, reduce health risk, look and feel better and live life to the fullest.  And be sure to visit your doctor for frequent medical checkups.  And when you do, present your self monitoring data, nutrition and exercise habits and past vs. present blood test results for further medical advisement.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2015 MirrorAthlete® Copyright.  All rights. reserved.www.mirrorathlete.com