Be The Change Challenge

"Be the change you wish to see in the world." -Mahatma Gandhi

A simple quote powerful enough to change the world. This Holiday season I want to ask all of you to take the "Be the Change" Challenge.

The idea for this challenge was stirred by a letter I received from my step-mom. It was forwarded to her from a co-worker and was written for a man named Hobo Phil.

Hobo Phil is a client of the Springs Resource Program. He asked the Resource Advocate Coordinator if she would write a letter for him about the Holidays and forward it to her friends and family. See letter below.

TO WHOM IT MAY CONCERN:

Hi my name is Hobo Phil (as my friends call me). I am a homeless person on the streets of Colorado Springs. I got here by bad judgments by myself most of my life. But being here on the streets has opened my eyes to what is important and vital to our success and survival. Love and compassion for your fellow man, forgiveness to yourself and others is the greatest gift you can give or receive.

I am also a bell-ringer. Yes, one of those people you turn away from. You say to yourself, I don’t see him, I hope he doesn’t say anything to me. Not because I’m homeless because you don’t know that. I’m just a bell-ringer. I have learned a lot from doing this job that no amount of money could buy and no school can teach. You the people of Colorado Springs have taught me. An elderly lady and a gentleman put money into my donation box and I told them both “merry Christmas” and the man told me thank you for saying ‘Merry Christmas’. The elderly lady said “yes, what he said. Thank you for saying Merry Christmas”. Many other elderly people have said the same thing. That stuck in my head. As I was going down the streets of Colorado Springs downtown there were some young college girls giving free hugs. They were making people smile and feel good about themselves for a while. Thanks. I was one of them.

I was looking at the lights and the people and remembering when I was a small child. The joy of the lights and the Christmas carolers going door-to-door and up and down the streets making people smile and joyful. Whatever happened to that? And it costs nothing. Just a little kindness and giving of themselves to make someone else’s day a little more joyful and making them forget their troubles for just a slight moment. Money won’t buy that. Only you can give it. Try it. It won’t cost you anything. So don’t be afraid to drop a penny or whatever you can afford when you pass us. Say “hello”, “Merry Christmas” or whatever. Even the Scrooge said “Bah, humbug” and look what happened to him.

Let’s get back to what we were taught when we were little ourselves and show and teach the younger generation what we have forgotten. It’s not lost. Just remember. Bring it back. The true meaning of Christmas…remember that hugs are free. Hugs are good. Make someone else smile. It won’t cost you anything. If you concur with what I say, email this to a friend and help spread the Christmas Joy. This will be one of my best Christmases because I have remembered. Thanks you for listening, and as Red Skelton would say, “Merry Christmas and God Bless”.

-Hobo Phil

It was Hobo Phil's message about love and compassion for humankind that struck me most. How often do we go about our day, so consumed with our own life that we miss the small opportunities to change someone's life? Think of the ripple effect of goodness you might have just by engaging the person checking you out in line. Asking them sincerely how they are doing. Giving them a genuine smile. Thanking them for their help and really meaning it.

A friend posted on Facebook a "thank you" to an anonymous person that paid for both her and a friend's soup at lunchtime. She didn't know who it was, but vowed to do something for someone else. To pay it forward.

Often times we don't do anything because we are paralyzed by how much needs to be done. Just start with something small.

Once you have been the change, post what you did here and inspire others.

Ready. Set. Be the change!

Fitness Question of the Week: Help My Aching Hips

The Question:

Hey..gotta question for ya! I have been running about 15 miles a week for over a year pain free. Last month I increased my runs from 3-4 miles to 5 miles. I have pain everywhere, my knees and major in my hip in the front--the muscle you use to lift your leg. Whats up??? I am soo frustrated!

-Jani

HBW's Response:

First, don't be frustrated. I think I can help! You are experiencing something that happens to folks sometimes when they increase their mileage. The pain you are feeling in the front of your leg originating in the hip is potentially a pulled or strained muscle. That muscle group where you are feeling the pain are called the hip flexors. The hip flexors are responsible for knee flexion and move the hip forward when running or walking. When you run you are repeating that motion over and over. It can get inflamed and that is probably the pain you are experiencing.

Caveat: I am not a Dr. or a physical therapist-please see a Dr. for an official diagnosis.

The fix:

1. Stop running until you are pain free; change up the cardio activity you are doing. Try the ellipitcal or something low impact. If the activity you are doing hurts in your hip flexor--stop! You have to get rid of the inflammation before it can heal.

2. Ice and Anti-inflammatory meds:
-Get a paper cup and fill it with water.
-Put it in the freezer and let it freeze solid.
-Remove the cup and tear off a small amount of the paper to expose the ice.
-Use the ice cube and rub it on the front of your hip, massaging the injured area.
-Do this 3x's per day for 20 minutes each time.
-Be careful not to get frost bite!

If you take anti-inflammatory medication such as Advil do that too. Take 800 mgs every 4-5 hours until pain subsides. If you don't, arnica is a great, holistic, topical med that will provide some relief too!

3. Start stretching A LOT and foam rolling even more: I have attached a video from youtube that demonstrates a good set of dynamic stretches for your hip flexor.

http://www.youtube.com/watch?v=HaQFZ8TOUfA

A foam roller is a device you can use to perform myofascial release. I have attached a link to youtube to show you what it is and how to use it.

http://www.youtube.com/watch?v=RnBuY-3a_04

4. Surface: Have you changed the surface you are running on recently? Moved from treadmill to street or vice versa? That too can cause an injury and pain in your joints that you've not experienced before.

5. Shoes: When is the last time you got new running shoes? Experts suggest buying new shoes every 500 miles or 500 hours of use, whatever comes first. At 15 miles per week, plus wearing them during a workout, they are kaput around 6 months, maybe less if you wear the more often.

Find a quality running store and have them do a gait analysis. From that, they can tell you which sort of shoe is a best fit for your gait. While the shoe might be a bit more expensive, you will notice the difference RIGHT away!

6. When you are pain free and have brand spankin' new running shoes, check back with me about how to build a progressive running program that will keep you pain free. I will also give you some specific strength exercises that will stabilize the hips, knees and back for running and keep you pain free!

The Golden Ticket

-In your wildest dreams you cannot imagine the marvelous SURPRISES that await YOU-

There is a story of a man, who every day, kneeled in front of a stone statue of a Saint. He would pray and pray and pray to win the lottery. Finally, one day the stone statue came to life and said, “Please buy a ticket.”

And so that is what I’ve done. I bought a ticket for a chance to win the lottery

I moved to San Francisco six and a half years ago without anything. No job, no money, no friends and no support system. When I told my parents I was moving, the advice I got went something like this, “Good luck, but don’t call us if something blows up in your face.”

To make ends meet, I worked six jobs, including one illustrious job as a cater waiter. Yes, I wore a cumber bun, served pre-plated meals, posed for goofy pictures with the wedding party and saw countless first dances, all to make it work in the city by the Bay.

Slowly, I built my safety net and deliberately I determined what I really wanted to do for my career. Six and half years later, I was the Fitness Director at one of the largest YMCAs in the Bay Area. From cumber bun to corner office, it was a labor of love.

So why after all that hard work, am I exactly 1,829.75 miles from all that warm and fuzzy love, support and accomplishment? I believe in the physics of the quest.

“I’ve come to believe that there exists in the universe something I call ‘The Physics of The Quest’ – a force of nature governed by laws as real as the laws gravity or momentum. And the rule of Quest Physics maybe goes like this: If you are brave enough to leave behind everything familiar and comforting (which can be anything from your house to your bitter old resentments) and set out on a truth-seeking journey (either externally or internally), and if you are truly willing to regard everything that happens to you on that journey as a clue, and if you accept everyone you meet along the way as a teacher, and if you are prepared – most of all – to face (and forgive) some very difficult realities about yourself….then truth will not be withheld from you. Or so I’ve come to believe.” –Eat, Love, Pray

Simply put, you find your life in the seeking. If you allow the illusions of safety and security to dampen your dreams or silence your heart’s song, than you will never know true success. It’s in stepping of the edge of the cliff, in the free fall, that you learn to use your wings.

I was ready for what’s next. Therefore, when I was presented with the amazing opportunity to provide executive leadership to my family’s foundation and start my own business, I knew in my heart and in my gut it was the right thing to do. Was it scary to leave a job I loved and an organization I believe it? Yes. Was it terrifying to leave friends I love and adore? Oh, yes! Was it heartbreaking to leave a city I consider home? Without a doubt. Yet, I did it anyway. Bolstered by the believe that my life is what I make it, I had no other choice but to try.

And so, the Kansas City kid has come home to collect on a golden lottery ticket.

I challenge you to find your life in the seeking. Do something today that scares you just enough to know it is the right thing to do.

Who Would You Be--If You Thought You Could

I have a teenager who volunteers for me at work. I will call him, "Neil" for anonymity sake. 'Neil' is 16. He approached me some months ago for a job as a personal trainer. He explained with an incredible amount of earnestness that he had personally experienced a life changing transformation because of fitness and he wanted to share his newfound knowledge with others. I told 'Neil' that while I didn't have a job for him, per say, I could offer him a volunteer position. He responded quickly that he felt he was over-qualified for a volunteer position and would "think about it."

After a few weeks of thinking about it, 'Neil' agreed to a volunteer position in the fitness center. His role was to make members feel welcome and answer questions. In short, he was to be helpful. In his volunteer role, 'Neil' and I had the opportunity to get to know each other better. I asked him what his life plan was; where did he want to go to college, what was his career path. I fully expected with his passion for fitness, to respond that he in fact wanted MY job. (insert smugness) Instead, he responded without a second of pause that he wanted to attend a prestigious University in Texas, major in Political Science and would one day be President of the United States. I couldn't help but smile.

When I was a youngster, I used to tell people confidently, that I wanted to be both a brain surgeon AND a break dancer when I "grew up." I remember their laughs and the way they would pat me on the head. "Oh--she's so creative! So ambitious! A break dancer AND a brain surgeon?!" Remembering the way those adults made me feel, I looked right at 'Neil' and said, "Well, aren't I lucky to know and have worked with the future President of the United States."

I have thought about 'Neil's' unabashed belief in who he will become many times since our conversation. In part, because he tells every person he meets his "plan" but, mostly because his desire stirs something within me.

I teach fitness classes and do personal training all day long with people who have lost the vision about who they will become. They feel they are too old, too out of shape, too whatever to become that dream that they once held.

FACT: People change their lives every single day. People pick up as single parents with three kids and go back to school. People take a chance on a dream idea and end up making millions. People start walking one day and a year later are running a marathon.

So, I ask you this, "who could you be--if you thought you could?" Let that marinate... Now, write it down. Don't be shy. Dare to dream big--HUGE even. Ask yourself this, "Why is that dream not possible?" Write all those reasons down and forget them. For every reason you can't, respond with a reason you can. Hold yourself accountable. Tell a best friend or your partner your dream. Share it with a career coach or a personal trainer.

While I didn't grow up to be a b-girl or a brain surgeon, I do wake up every day ready to take chances, inspire people and dream big. So I challenge you tomorrow to wake up armed with with the vision of who you can be and just "go be it."

"It's a funny thing about life: if you refuse to accept anything but the best, you very often get it."

-William Somerset Maugham

TRX Suspension Training--Like Pilates on Steroids

What is TRX?

Born in the U.S. Navy SEALs and developed by Fitness Anywhere, Suspension Training^® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX^®Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

The HBW endorsement:

In looking for a way to train my clients and ultimately myself in a more dynamic and functional way, I stumbled on to TRX. I have found amazing results with this incredibly small and versatile piece of equipment. Since you use your own body weight, women don't need to be worried about "bulking up." Since all the movements are functional and allow you to load them and make them explosive, this is PERFECT for athletes. Even endurance athletes who are terrified of adding any extra muscle mass are able to run long, jam on hills harder and push their lactate threshold further than ever before.

If you are looking to take your workout to the next level; run faster, jump higher, be in the best shape of your life--sign up for a TRX session with me TODAY!

Drew Brees Talks TRX Training

Jessi Stensland Trains on TRX (Extended Version)

Cardio Equipment Lies

I hate to burst your cardio queen bubble, but that faithful piece of cardio of equipment lies to you like Tiger lied to Elin--consistently and creatively.

Jump on any piece of cardio equipment and there are an array of numbers that dance on the screen providing feedback about your current performance. See speed, distance, resistance, incline, heart rate and calories as examples.

As far as speed, resistance or incline goes, you’re pretty safe. Most of the time those numbers are at least close to accurate. It’s near heart rate and calories that thing get very hazy.

The fact is cardio equipment drastically over estimates how many calories a person burns. Even if you put in your weight, age and wear a heart rate monitor. By drastically, I’m talking no less than 250 to 500 calories per session. Back away from the stale donut in the office break room.

I know fitness devotes who live their life to hit that magic number of calories burned. They run or climb or ellipse their way to see that magic number on the screen and then BEEP hit the big red stop button and call it an accomplishment. Well kids, it ain’t.

Let’s frame this conversation and dispel some myths. One pound of fat is equal to 3,500 calories. That means to lose a pound—just one--of fat a week you need to be in deficient 500 calories per day. Each. Day. Of. The. Week. Sadly, most folks significantly under estimate how many calories they take in and OVER estimate how many calories they put out. This is how the battle of the bulge is lost.

So, my love, when you hardly break a sweat on the elliptical and that darling piece of equipment states you burned 500 calories in 30 minutes, quite bluntly, you didn’t.

To determine how many calories you are actually burning during a cardio workout, you need to determine your basal metabolic rate or BMR. Your BMR is the minimum caloric requirement needed to sustain life in a resting individual. There are lots of intense mathematical formulas you could use to determine this, but if you didn’t pass advanced algebra, I wouldn’t try your hand at the Harris-Bennett formula. (http://en.wikipedia.org/wiki/Harris-Benedict_equation)

In addition to it being mind bending math, the equation does not take into account body composition, a measure of the percentages of muscle and fat composing your body. It is therefore less accurate if you have a non-typical amount of muscle. This is because muscle burns calories, while fat does not. Therefore, a person with an above average amount of muscle will have a higher BMR or RMR than calculated; a person with a below average amount of muscle will have a lower BMR or RMR than calculated.

Stay with me gang.

There is a better way to determine if you are working "hard enough" to reach your weight loss goals. Ready for it? Go breathless. That's right, work hard enough for short bursts or intervals to literally be breathless. A workout would look like this:

• Pick a piece of cardio equipment that works for you based on level, interest and injury.
• Then do a 5 minute warm-up with your "target effort" being a 5/6 on a scale of 1-10 for rate of perceived exertion.
• At minute 6, kick up your target effort level to a 7/8 and sustain that level from 0:30 seconds to 1:30 seconds.
• You'll know you are working hard enough if by the end of the work interval you are breathless.
• Recover for 2 minutes at level 6
• Repeat for 5 intervals
• Cool-down for 5 minutes
• Rate of perceived exertion: 1-10 1=couch surfing (very easy) 10=wind surfing with 10 foot waves (very hard)

If weight loss is your goal, than think of programming your cardio exercise by these two criteria; variety and intensity. Interval training (period of hard work/breathless to periods of recovery) has been proven to burn more calories through the after burn effect. So, the next time you jump on your beloved stairmaster, resist the urge to go the same speed, distance and time you always have. Shake things up and add the breathless concept to your workout. The benefit: more fun, more calories and more effect.

Now, go get 'em tiger.

8 Minute Buns

The Making of a Fitness Buff

It was the summer of 1984 and the Olympics were being held in sunny L.A. I was half a world away, firmly planted in front of the TV, completely mesmerized by the track events. Carl Lewis was busy being super human and inspiring the world with his speed and athleticism. I remember how race after race he would cross the line for first. And then, time after time, he would climb atop the medal stand with the US flag waving, star spangled banner playing, wearing his gold medal.

During commercial breaks, I would beg my mom to come outside and time me as I ran laps around our house. There I was, four years old, lined up on the invisible starting line in front of our house. On my mom's countdown I would shoot off the line with imaginary Carl Lewis just in front of me. As we rounded the corner towards the finish line, I would leave my imaginary competition in the dust and finish breathless, back where I started. At the finish line, my mom would shout out my race time. Each time, heaving with exhaustion, tiny hands on tiny knees, I would shout back, "I can do it faster!"

In true Olympic form, after every race, I would climb up to the top of the stairs on my front porch for the "medal ceremony." At my encouragement, my parents would join me singing the star spangled banner while I stood at attention, hand over heart, imagining the waving flag.

And thus it began; the love for running until my lungs burned, only to want to run again--faster this time. The thrill of dusting the competition on the final corner of the home stretch. The honor of topping the medal stand.

When did you start making fitness a part of your life? When was there a time that you exceeded your own limits and expectations? Can you remember a time you stood on top of the medal stand and felt so incredibly proud of yourself?

Take a minute to remember that life is all about celebrating your successes big and small and remembering what inspires you.

So today, I'd like to thank Carl Lewis for being faster than a speeding bullet. I'd like to thank my parents who always stood up to sing their support. And finally I'd like to tip my hat to genetics. I mean seriously, what four year old runs laps for faster and faster times?! That is definitely genetic.