Archive for January, 2010

One of the first thing I do (almost every morning) is meditate – anywhere from 20 – 60 minutes. I’ve been doing this for years…when I don’t, I find myself more stressed and less focused.  I never go more than a few days without meditating because although the immediate effects of not meditating for me are feeling more stressed and less focused; there are many other health benefits associated to daily meditation.  Meditation is as important to living a healthy lifestyle as eating a healthy and balanced diet and getting regular exercise.

Over the last decade people of all backgrounds have realized the importance and health benefits of meditation but people have also come to find out how difficult it actually is!!

Have you ever been able to completely quiet your mind for 20 minutes? Here is some incentive to try it/try harder.

The Benefits of Meditation (Source HealthandYoga.com)

Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits. The yoga and meditation techniques are being implemented in management of life threatening diseases; in transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning programs, in perceptions and communications beyond the physical, in solving problems and atomic and nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world problems.

• It lowers oxygen consumption
• It decreases respiratory rate
• It lowers oxygen consumption
• It decreases respiratory rate
• It increases blood flow and slows the heart rate
• Increases exercise tolerance in heart patients
• Leads to a deeper level of relaxation
• Good for people with high blood pressure as it brings the B.P. to normal
• Reduces anxiety attacks by lowering the levels of blood lactate
• Decreases muscle tension (any pain due to tension) and headaches
• It increases serotonin production which influences mood and behavior. Low levels of serotonin are associated with depression, obesity, insomnia and headaches
• Helps in chronic diseases like allergies , arthritis etc
• Reduces Pre- menstrual Syndrome
• Enhances the immune system. Research has revealed that meditation increases activity of ‘natural-killer cells’, which kill bacteria and cancer cells
• Also reduces activity of viruses and emotional distress

Additional articles on Benefits of Meditation

Stressed out? Here’s how just 20 minutes a day spent meditating can improve health (Source: WebMD)

Benefits of Meditation for Stress Management (Source: About.com)

Meditation: An Introduction (Source: National Center for Complimentary and Alternative Medicine)

Research on Meditation and Health (Source: Anmolmehta.com)

We’ll get into how to meditate…in future posts.

Possibly the coolest and toughest group of women in New Orleans are the Big Easy Rollergirls. I know I’m in awe of them and I wish I wasn’t so beat up from the Marine Corps so I could join them.  The Big Easy Rollergirls are involved in many events around the city, so you’ve probably heard and seen them but here’s an opportunity to learn a little more about them.

Q: How did the Big Easy Rollergirls get their start?

A: Big Easy Rollergirl (Dawn Edwards, AKA MILF Duds): The Big Easy Rollergirls were founded in 2005 by Cherri Pi and Little Mascara.  The original members were scattered around the country after Katrina, but re-organized to have their first bout at Mardi Gras World in the fall of 2006.  Big Easy Rollergirls were one of the first 25 leagues in the nation to form the Women’s Flat Track Derby Association, a governing body which provides the rules and regional structure.  Kinda like the NBA to basketball.

Q: What does it take to become a Big Easy Rollergirl? What are you looking for in a Big Easy Rollergirl?

A: Big Easy Rollergirl (Dawn Edwards): It’s an action-packed, full-contact sport and you need to be willing to get in good physical condition to be able to take the hits. But, you don’t have already be an athlete to be a Big Easy Rollergirl. It takes time, commitment and lots of moxy. We’ll teach you the basic skills of derby, i.e. falling, stopping, crossovers, and skating, of course.  Other sports look for specific qualities in an athlete, but roller derby accepts all types of women.

Q: The sport is Roller Derby – Can you give us a basic description of how the sport is played and the objectives.

A: Big Easy Rollergirl (Dawn Edwards): This isn’t you mama’s roller derby of staged fights and wrestling-like entertainment.  Flat track roller derby is a legitimate full contact sport.  There are two teams of 5; 1 pivot, 3 blockers and one jammer on each team. A “bout” usually lasts 60 minutes.  Each half is 30 minutes.  A ‘’jam” is a 2 minute period of play in which the jammer can score a point by passing each opposing team’s blockers.  The jam starts when the whistle blows, which indicated that the blockers are the start skating together in a “pack”.  The next whistle blows, and the jammers try to catch up to the pack.  They have to get through the pack and go all the way around and catch up again before they can start scoring points.  Blockers try to assist they own jammer through the pack, while also blocking the opposing jammer. There’s so much more to the game regarding penalties and rules.  You just have to come see us!

Q: I see on your website and Blog that the Big Easy Rollergirls are involved in events throughout the city – can you tell us a little bit more about that? The team really seems to be about a lot more than just the bouts.

A: Big Easy Rollergirl (Dawn Edwards): One of our requirements of membership is to fulfill 4 hours of community service work, every quarter of the year.  When working with our community partners; we ask how we can meet their needs; either by lending a hand or accepting donations on their behalf.  We’ve stocked books at Audubon Charter School’s library, raised over $3,000 and rode 150 miles for Louisiana MS Society, cleaned up an overpass with Parkway Partners, washed dogs with the Humane Society of Louisiana, and so much more.  We’ve selected a charitable organization for every month that that we’ve been in existence.

Q: How big is the current team? Which bout is the most anticipated? Do the Big Easy Rollergirls have an archenemy?

A: Big Easy Rollergirl (Dawn Edwards): Currently, we have about 70 active members.  We have 3 teams; our All-Stars, who compete with WFTDA sanctioned teams around the country.  The Storyvillians, who will play non-sanctioned regional leagues and our recreational league.  We have a grudge match with the North West Arkansas (NWQ) on March 6^th, at UNO’s Humane Performance Center.  The last two times we played the NWA on the road, we lost by a narrow margin.  Now, they’re coming to our house! I’d like to think playing in our arena is akin to the Cardinals playing in the Superdome.  Win or lose, one of the best qualities about women’s flat track roller derby is the true sisterhood among the leagues.  The DIY spirit that drives the sport encouraged sister league to train each other, share resources and have some good old fashioned fun after a bout, ala derby style.

Q: What do you love most about roller derby and being a Big Easy Rollergirl?

A: Big Easy Rollergirl (Dawn Edwards): Roller derby is unlike any other sport, all female, self-organized, all volunteer and includes a cross section of women of all age groups, professions and lifestyles.  It’s edgy, it’s punk, it’s sexy yet tough.  It’s a great way to meet people and get a good workout and let of a few frustrations on the track.  It can provide an alter-ego for an otherwise normal life. It’s an alternative to traditional sports with entertainment value that you can’t find anywhere else.  Roller derby can make an athlete of a woman who never thought she could be one.  It can turn a house wife into a team captain.  It’s all around empowering for women who don’t quite fit in Junior League, but, hey, we’ll take them too!!

To find out more about the Big Easy Rollergirls check out their website, blog and Facebook Fan Page.  As you read; they are an exciting and amazing group of women doing great things for our community so please show your support  by going to watch their bouts.  Be sure to contact them if you’re interested in trying out.

A series of studies show one thing to be a fact about willpower…we only have a limited supply of it. I say again; studies show that human beings only have a limited amount of willpower.  Granted, some folks might have a greater amount than others, but even they have a limited amount.

Here are overviews of some studies – very interesting reading:

Why Willpower Often Fails

The Frontal Cortex and Willpower

Three Effective Ways to Enhance Your Willpower

Willpower Meter

Willpower is what we exercise; it’s what we use, when we want to control ourselves from either doing or not doing something.  The studies show that when we are required to apply/exercise our willpower – it leaves less for the next time (say in a 24 hour period) for us to use towards something else.

In a city like New Orleans – where there are temptations around every bend supporting living an unhealthy lifestyle…can your willpower withstand it all?

Your Willpower Meter

Think about a regular weekday – how often during the day do you exercise your willpower?

To get up early in the morning?

To go to a job you don’t necessarily like?

To not run over the idiots on the road?

To skip buying an expensive coffee at PJ’s or Community Coffee?

To skip eating a piece of King Cake once you’re at work?

To restrain from doing a,b,c at work – like being on twitter all day?

To skip the fried shrimp po-boy for lunch?

To skip going out with friends?

To skip shopping, buying things you can’t afford?

To keep from emailing or calling an ex boyfriend or girlfriend?

To make yourself cook at home instead of ordering out or going through a drive-thru?

To make yourself do the dishes and clean-up before going to bed?

To make yourself go to bed early?

Willpower Meter Exercise

I challenge you to do this for just one day – every time you find yourself having to make yourself do something or not do something; write it down.  Consciously have a look at all the times during a 24 hour period you have to use your willpower.

We have a lot more to talk about willpower and living in New Orleans…but first, I’ll give everyone a little bit of time to do this easy exercise.  Feel free to post your list of things that make you use your willpower in a 24 hour period, in the comment area.

You may or may not have already read my previous post: “Some Things are Worth Quitting: Like Smoking,” which talked about how I quit and some of the things that I found particularly helpful.

What I didn’t explain in that post was why I made the decision to quit smoking. Naturally, most smokers say they want to quit or even try to quit several times. I had “tried” to quit multiple times before, but it was never a conscious decision until 2009 – after five years of being a smoker.

I got the swine (H1N1) flu in April 2009 – which left me barely able to move, vomiting out of control and extremely short of breath for seven days. The difficulty breathing was the worst part. I was miserable for 24 hours a day during those seven days. At one point, during a moment of consciousness, I realized that to the shortness of breath I was experiencing was probably comparable to that of someone who had been smoking for 20 or 30 years and had developed lung problems because of it. I stopped smoking for 2 weeks after I finally got better, but as soon as I felt completely better, and out with friends, I forgot about how I had felt and thought about…my old habits prevailed. Still, in the back of my mind I WANTED to quit; I just hadn’t yet DECIDED to quit.

The turning point was when I met a woman through a business project, who (for anonymity’s sake) I’ll call “Sandy.” I swore she was nearing 60, only to find out after talking to her; she was only in her 40’s. She had yellow teeth, dry, wrinkled skin and she would do that awful smoker’s cough thing pretty frequently. She told me that she had been smoking since college – which is when I started. Call me vain, but Sandy was my big epiphany. I could not keep on hurting my body like this. I needed to start taking better care of myself; I did NOT want to end up like Sandy. I decided I wanted to live as long and as comfortable of a life, as is in my control – and hey, I want to look good, too!

I’m happy to report that several months later, (I’ve already lost count), I am officially a non-smoker! Not only that, but this success has led to me making several other positive, healthy lifestyle changes, including eating fresher, local produce, jogging for 15 minutes three times a week (baby steps!) and YOGA! I’ll tell you more about my newfound love of yoga and why I’m doing it next post.

Have you quit smoking? What finally made you decide to quit?  Would love to hear about it.

If on the other hand, you are in the process of quitting or making the decision to quit smoking and want a cheerleader, feel free to email me at mhargroder@gmail.com or message me on twitter @heyitsmegan.

These are great videos to help you be healthy tailgating and feeding/fueling your guests during Game Day:

Like it, Love it, Hate it Beers – Skip the 300 calorie beer!

You can find archive videos at 26 WGNO Get the Skinny with Molly. For more information of Molly Kimball visit her website.

Big Easy…Bourbon St…Bodybuilding…   What?   Bodybuilding?  Yep, New Orleans has a bodybuilding scene not to mention a large and diverse health & fitness community.  As a matter of fact, each year New Orleans (Metairie) hosts a National Physique Committee (NPC), National Qualifiying Bodybuilding competition, the Greater Gulf States.  Last year in 2009, the special guest poser was Dexter Jackson; Dexter Jackson is a former Mr. Olympia.  To those of you who don’t know what being Mr. Olympia means; it’s the title for being the #1 bodybuilder in the world.

Being a Florida bodybuilder newly relocated to New Orleans, I’ve got to tell you, this was a big culture shock for me because fitness isn’t all around like it is in the Daytona Beach/Orlando/Miami areas.  Having said that though, I’m surprised at the number of gyms, health clubs, fitness centers and personal training/boot camps there are in the Greater New Orleans area.  Believe it or not, there are several 24 hour gyms because people do train hard in this town.

–Most recognizable bodybuilding/fitness facilities I’ve trained at:

• French Riviera
• Snap Fitness
• Elmwood
• New Orleans Athletic Club (NOAC)

While traveling around to all of the GNO gyms, I’ve met some great bodybuilders; (former and present) impressive guys who are dedicated and consistent in pursuing their passion of bodybuilding.  Chances are…if you’re training in the GNO area, you’ll run into someone who is in some type of contest prep for a competition.  Some of you might know Mark Marcev, Luke Tesvich, John Blackwell or Chuck Biggio; these are just a few of the great guys I’ve have the chance to train & pose with, as well as, share my thoughts and discuss the bodybuilding scene with in the area.

One thing I find very interesting is how much we’re approached in the gym.  I’m constantly stopped while I’m training because people are fascinated by the type of physique I have.  It’s not too common to see someone that is conditioned and big so people love to ask a lot of questions.  It’s a humbling feeling for me and as much as I’m “in the zone” training I am more than willing to stop to give someone a quick tip.  If I can be a good role model for the sport and help bring bodybuilding out of the closet here in New Orleans than I’m all for it.  I love to see people motivated about bodybuilding!

This is just one of many posts I’ll write about bodybuilding; bodybuilding is my passion.  Let us know what you think about bodybuilding in New Orleans, what shows you’re training for and any other thoughts you have.

Now, let’s get in there and do this!

Our weight-in was last Sunday; we did a virtual weight-in at home and posted our results to include how many pounds each of us have pledged.  Together we have pledged to lose more than 100 pounds – that equates to a 100 pounds of food donation to the Second Harvest Food Bank of Greater New Orleans and Acadiana.

After the weight-in, our journey to lose a pound or two before next Sunday began. Losing weight is not easy…but we’re leveraging the Be Fit NOLA Ning network and Twitter to keep each other motivated, share information, pointers and give one another support.  The first few weeks are always the hardest so it’s important for us to stick through this together.

The first couple of weeks are when the cravings are the worst and the crankiness is at an all time high.  Until the scale starts showing good downward progress and clothes get a little looser…it’s hard to find the motivation say “No’ and resist when your body craves the sugar, fat, and salty foods you’ve gotten used to.

We all know we must stick with it!  We must fight the cravings and temptations to continue to eat the same way.  We each must make the changes necessary to eat healthier and drop the extra pounds we’ve pledged to lose.

Once we start getting results, it will become all worth it and the cravings will ease up and eventually go completely away.

It’s not too late to join us.  You can pledge to lose weight at PFPChallenge.com between now – June 30, 2010.  We do our weight-in every Sunday so you can just jump in there with us.

This is a great cause, it’s free to join, and you get to lose weight, meet new people and learn lots of new things about healthy, fitness and dieting.

Last week I wrote about choosing the right multivitamin and the importance of making sure it’s part of your daily nutritional arsenal.  This week, I’ll begin breaking down each one of the 13 essential vitamins that help make up a multivitamin.  In this post, we’ll discuss Vitamin A, or otherwise referred to as retinol.

Vitamin A is a vitamin that has antioxidant properties and is crucial to your vision, most noticeably recognized for a person’s ability to see clearly at night.  Another factor is eye sight adjustment.  For instance, when you’re outside in the sunlight and you come inside your eyes are forced to make adjustments so you can continue to see clearly; vitamin A has a large role in this function.  Vitamin A also helps in keeping your eyes, skin and mucous membranes moist which makes this vitamin a powerhouse for the body to be able to properly regulate these key functions.  The antioxidant properties I referred to vitamin A having helps the body deal with free radicals which can cause tissue and cell damage.

I’m sure everyone has heard of vitamin A and beta-carotene but I’m not sure everyone understands how they work together.  Most of the vitamin A people get in their foods come from animal-based food but it can also come in from plant-based food (darkly colored vegetables.)  In plant based foods this is through a carotenoid called beta-carotene, which the body then converts into vitamin A.

Vitamin A:

Animal-Based Foods

• Fish
• Milk
• Cheese
• Liver
• Egg Yolks

Plant-Based Foods

• Spinach
• Papaya
• Carrots
• Sweet Potatoes
• Broccoli
• Cantaloupe

To further rave about the benefits of vitamin A… it also helps in the health of bones, teeth, the immune system and is crucial for pregnant women for proper embryonic development.  As you can see, vitamin A is a powerful vitamin and it’s important to understand the complexity a single vitamin can have on your health, both positive and negative.  I encourage you to continue reading about vitamin A because in a blog post; I can just begin to touch on the subject.  If you’re a smoker, someone who is prone to lung cancer and heart disease, you might be able to learn how the addition of this essential vitamin to your diet could tremendously help your health.

Recommended Additional Reading:

Vitamin A (retinol) from the MayoClinic.com

Vitamin A and Carotene Q &A from Ask the Dietitian

Vitamin A Toxicity from eMedicine

Hey Ladies!!  Did you know that New Orleans had a women’s derby team?  We sure do – it’s the Big Easy Rollergirls.  Think you’ve got what it takes to be one of the Big Easy Rollergirls?? Here’s your chance to find out.

The Big Easy Rollergirls will be holding open tryouts, January 14th, 6pm at Skate Country in Terrytown. No skills necessary to join, they’ll help you get started on the basics skills of derby, i.e. falling, stopping, crossovers and of course SKATING! No skating equipment is required, just commitment and dedication to the fastest growing women’s sport in the nation. Must be at least 19 years old.

WHO: The Big Easy Rollergirls
WHAT: Roller Derby Tryouts
WHERE: Skate Country 1100 Terry Parkway, Terrytown, LA 70056 (West Bank)
WHEN: Clinics: January 14th, 6pm—8:30pm.

To reserve your spot e-mail membership@bigeasyrollergirls.com.

The Big Easy Rollergirls are New Orleans’ only all-female flat track roller derby league.
For more information, please visit www.bigeasyrollergirls.com

Are you like me and a little stuck in the late 80’s and 90’s; you stick to going to the gym to get your workouts?  You’re happy with some time on the treadmill, Stairmaster, or elliptical and pushing some weights around?  Do you partake in the aerobics classes and spin classes?

Don’t get me wrong – there’s nothing wrong with that (heck, that’s what I’m still doing, but not for much longer).  Getting in the gym is definitely much better than sitting back on the couch and doing nothing at all.

How to go about getting a good workout has changed quite a bit in the last few years.  The type of workouts, the variety within each type of workouts and the availability and accessibly to different workouts and exercises is better than any other time in the history of exercising. There’s a lot of diversity out there and New Orleans offers it all.

Here is a quick look at what’s available – in the next few weeks we’ll take in-depth look at each of the various workouts.

Yoga:

The word yoga means “union” in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between the mind, body and spirit.

What is commonly referred to as “yoga” can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Asana is only one of the eight “limbs” of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. In the West, however, the words asana and yoga are often used interchangeably.

Many people think that yoga is just stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses or postures, each of which has specific physical benefits.

(Source: About.com)

Pliates:

Pilates called his method Contrology (from control and Greek -λογία, -logia), because he believed his method uses the mind to control the muscles.^[3] The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.

(Source Wikipedia)

Boot Camp Workout:

Boot camp workouts are efficient because you work your entire body– heart and muscles–by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises…the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.

(Source: About.com)

KettleBell:

Used by the Russian military and Special Forces, the kettlebell (or girya) has been touted as the most effective, efficient piece of strength training equipment available. Proponents of kettlebell training suggest that it increases strength, power, speed, co-ordination as well as core stability. Some even claim that it can replace several different forms of training and is superior to more traditional weight training.

(Source: Sport Fitness Advisor)

Crossfit:

CrossFit is a strength and conditioning fitness methodology. Its stated goal is to create “the quintessential athlete, equal parts gymnast, Olympic weightlifter, and sprinter.”^[1] Crossfit is not sport-specific and promotes broad and general overall physical fitness.

(Source: Wikipedia)

Kickboxing:

Cardio kickboxing is an excellent way to get your whole body into shape! And while you burn, burn, burn calories, you’ll also be learning valuable self-defense moves and releasing a lot of stress. Cardio kickboxing involves a wide range of moves, combining various techniques that add up to an impressive workout. Our cardio kickboxing classes typically target all the major muscle groups – abs, legs (and buns!), arms, as well as your cardiovascular system. We combine floor exercises with cardio kickboxing techniques to offer a powerful, invigorating workout. (Source: A-Aerobic Kickboxing & American Tae Kwon Do Studio)

Home workouts:

P90X: P90X® is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. (Source: BeachBody)

Exergaming:  Exergaming (a portmanteau of “exercise” and “gaming”) is a term used for video games that also provide exercise. Exergames have one element of exercise and one element of gaming. The “gaming” aspect is a short form for video gaming. “Exergames” sub divide into two main implementations, those with a game specifically designed to use an exercise input device and those implementations using a genre of, or a generic game. (Source: ExergameFitness.com)

Is there anything else you do?  Did I forget anything?