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Finding a Workout in the Workday

3/28/2022

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Exercise can be a challenge for many, especially if one has demanding job hours or work multiple jobs.  More and more people are working for multiple employers or hustling on their entrepreneur skills. Working long hours can make it difficult to get up extra early to workout. Staying up later to workout doesn’t help when you’re already competing for enough sleep at night. What are we to do?

We have to be creative with fitness and mindful with moments of opportunity. When you aren’t scheduled with a trainer or class, carve out a few minutes here and there in the day. It is the new alternative to a bathroom break! It can help you incorporate fitness into your busy life.

Here are some tips to add wellness into your day :
  • Take the stairs whenever possible. Stair climbing helps strengthen the legs, hamstrings, and glutes in addition to getting your heartrate up for cardiovascular fitness. If you normally take the elevator at work, take the stairs. Use the fitness tracker on your phone or watch to count elevation and steps because vertical steps count too! Climbing stairs actually burns more calories than walking or running because we engage more muscles in climbing.  Using more muscles and having the resistance of the climb adds metabolic growth. Also, muscles use more calories than fat to maintain strength and size.
  • Park further away from the store or work when in parking lots. This helps to get in extra steps. No more fighting for the front row parking spot at stores or at work! The average person needs about the 2,000 steps to equal one mile of walking. Parking further away from the destination gives you the opportunity to get additional steps in without any extra effort. 
  • Keep ankle or wrist weights at work. Do you have a desk job that requires you to sit or stand most of the day? Keeping wrap-on style weights close by allows one to do leg extensions and also walk around as if you are a few pounds heavier, therefore the body burns more calories per step during your workday. You can even do weighted leg extensions from under the desk while working. It’s discreet, and easy to do without having to leave your desk. Seated leg extensions can be done by attaching the ankle weights to the legs, and lift up one leg at a time while keeping your knee parallel to your other knee. Be mindful not to hyperextend the leg. Leg extensions help build the muscle around the knee joint that help protect the joint from injury.
  • Wall sits in your office are powerful. If you have a wall, you can do wall sits! Wall sits help work the lower body with emphasis on your quads and glutes. Tuck those abs in! Wall sits can also improve functional fitness and improve stability. Start at 3 sets of 10 seconds each, and work your way up to holding for longer periods of time.  If you are new to these, gradually work your way up adding ten seconds each week. It doesn’t take a long time but provides big benefits.
  • Standing desks are on the trend, and for good reasons. They allow us to hold our posture better, we can move around more in our space, and we may avoid shortening the front hip flexors. This is so important in preventing lower back pain.
  • Treadmill desks are more expensive, but also a great option for those who can read, type, talk, and take meetings while walking.
  • Breathe! Inhale for 6 seconds through the nose and exhale for 12 seconds with a forceful SSSHHHHHHH. This breathing style alone can enhance the core strength. I do my SH breathing at red lights, during tv commercials, and when cooking.


Remember, fitness is like brushing your teeth or using the restroom. We’ve got to fit it in, somehow, someway. Motion is the lotion. You can do this!
KJ Landis
-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

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Kegels are for Men and Women!

3/21/2022

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Kegel Exercises
 
What the heck are Kegels? Who can do them and for what purpose? Hopefully these notes will clear all of that up.
 
Kegel exercises are actually a workout for the pelvic floor, which includes, the vagina, bladder, uterus, and anus. Men and women can do kegels. Dr. Arnold Kegel developed these pelvic floor exercises in the 1940s and published his findings publicly in 1948. And the rest is history and herstory!
 
Kegels help with us being strong in our bladder as we age, helps us recover after childbirth, and is great for the overall reproductive health. If you don’t know what a Kegel is, imagine you are on a roadtrip with the family. You have to go to the bathroom and the next gas station is 20 miles away. The act of pulling up and in works the muscles we are talking about. “Holding it in” is as simple as it gets.
 
Another way to understand this feeling a little better is to begin by stopping the urine stream multiple times when you are using the restroom. The same goes for the anus while making a bowel movement. Hold it, and then continue with the movement. Repeat a few times a day.
 
Over time, we can hold it in deeper and longer, further building the muscles of the pelvic floor. There are even small weighted balls for women to place inside the vagina to literally do weightlifting as we get stronger with the Kegels. Men benefit from these exercises as well as women. Incontinence is common amongst the male and female senior population. If we can be a partner in our healthcare, we have a responsibility to do so.
 
In Health,
KJ Landis
SuperiorSelf channel on YouTube


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Meditation Aids Disease Prevention and Healing

3/14/2022

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Meditation is not new. In fact, it is as old as humans ourselves. Even animals meditate, being still and focused on one thing, perhaps gazing, perhaps focusing on a sound, or even their own breath. New research is finding meditation useful for a variety of health problems — including easing chronic pain, reducing gastrointestinal symptoms, lowering stress symptoms, and lowering blood pressure. These, in turn, are part of a multifaceted way to protect the heart.

With regular practice, meditation can also help you gain a deeper awareness of your inner self. What is that? It is our spiritual sense, our soul sense, our emotions and our intellect. There is even some evidence that meditation changes your brain — enlarging areas of brain tissue that help us think and learn... while decreasing areas that cause us stress and anxiety.

Have you meditated today? It’s super simple. With the right guidance, one can begin a few minutes at a time. This shouldn’t be another thing to add to the never ending to-do list. It is a choice, and a good one at that.

Sit down comfortably: breathe in, breathe out. One need not even close his or her eyes if that is triggering in any way. A soft and consistent gaze is perfectly fine. I meditate 2 minutes before any client I train, in my car, before exiting the vehicle. It sets me up to help them in a more selfless way, rather than getting my ego involved.

There are so many free apps and websites with wonderful meditation options. I like to slowly see numbers float in front of my eyelids, 1-10 and reverse back to 1.

Try it and see how your life may benefit and also those whose lives you touch!
KJ Landis

-Author and Creator of the Superior Self Series 
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-SuperiorSelf on YouTube
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn 
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.
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Hello, Menopause!

3/7/2022

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As many of you know, I have very little filter. My life is an open book, and my kids and husband often roll their eyes as I share too much information. If this helps anyone or make you feel connected, it is important for me to share. You are certainly not alone.

Menopause occurs in a woman's life when the hormones and eggs in the reproductive system change and close out the ability to have children. Women have a limited number of eggs in their lifetimes, whereas men can keep reproducing sperm their whole lives. The menstrual periods get further and further apart and then they stop completely. Twelve months after one's last period is when one is considered to be fully in menopause.

During menopause, some symptoms occur which are related to the hormonal changes. These are not set in stone, meaning you may not suffer from one or any of these. Everyone is an individual and moves through the life changes a bit differently.

Common experiences include:
  • hot flashes during the day, meaning a flash of bodily heat and loads of perspiration released simultaneously (sometimes followed by a feeling of one is freezing)
  • hot flashes at night, and then the cold flashes which follow, as the body uses sweat to cool us off
  • body core temperature is lower than normal all of the time
  • cold hands, head, and feet
  • mood swings
  • fatigue
  • sleep problems
  • irritability
  • vaginal dryness
  • low sex drive
  • osteoporosis
  • loss of hair
  • brittle hair
  • weight gain
  • weight loss
  • appetite changes
  • anxiety/depression
  • bladder control issues

So, what are we to do? Here is my story. My doctor kept me on contraceptive pills until age 55 and then when the hot flashes began (age 53), she added an antidepressant which was not prescribed because I was depressed. The off label use for the antidepressant is that it commonly helps with the sweats. These methods worked for a few years. Then about a year ago, the sweats were like the Pacific Ocean, all day and night the waves kept coming. Time for something new. I am off of the medications because they no longer work. I went off of the antidepressants a few weeks ago. 

It caused me to have a tightness in my whole back and neck. My body was trembling a lot for a week and my heart rate increased. I felt like I heard buzzing in my head with tones. I was high, like I was on medication after my knee replacement surgery, but I wasn't on pain medicine anymore. I had trouble focusing on one subject and could not calm down unless I was in my bed and holding a hot water bottle.

After I did some research, and asked my kind female friends to share their experiences, I changed tracks. I am on some herbal supplements which I read about in Prescriptions for Nutritional Healing. I take plant estrogens in the form of isoflavones, which mimic human estrogen in the body. I take black cohosh, dong quai, chaste berry, and red clover. These are prepared in pill, capsule, or tea form, with specific ratios. I asked a naturopath advisor for the brands that will help with my symptoms. As always, please consult your health practitioner.

May you grow in wisdom as you age. Then share the wisdom with the world. We need you!
Blessings,
​KJ Landis


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