Guitar strapped to his back, enjoying a nice December evening in beautiful Lakes Park (Fort Myers, Florida). Walk every day for 30 minutes to increase the quality of your sleep. Photo Courtesy of Charly Caldwell II
Ring in the New Year with Better Sleep — well, here’s an oxymoron:
An article about sleeping on New Year’s Eve.
While it may see counterintuitive to talk about sleeping on the one night most of the world doesn’t sleep enough, it’s worth a conversation.
The health costs that arise from sleep deprivation include over $2+ billion spent treating conditions associated with sleep deprivation including:
Accidents result in the loss of a further $3.5 billion, and economic inefficiency costs more than $400 billion.
The study titled ‘Why sleep matters..’ as reported in Fortune magazine determined that lack of sleep or poor sleep habits is costing the US workforce...
A brisk walk in the park on a beautiful Florida fall day is an awesome aerobic exercise! Photo courtesy of Charly Caldwell II
‘Aerobic’ exercise refers to exercise that requires an uptake and consumption of substantially more oxygen than at rest.
It involves repeated movements of the large muscles of your body for a minimum of 20 minutes.
Examples of aerobic exercise include:
Because you need more oxygen to do aerobic exercise, you breathe more rapidly and more deeply to get extra oxygen into your lungs.
Your heart also beats faster to deliver more oxygen-carrying blood from your lungs to your muscles.
How fast your heart beats and how rapidly you breathe will depend on how intense the exercise is.
For general health and fitness benefits, such as reducing your risk of heart disease, diabetes, cancers and improving your stamina, it is recommended that you do some form of moderate...
What would your self talk look like as you walked or ran on this beautiful path in Lakes Park? Photo Courtesy of Charly Caldwell II
It’s been said that life begins at the end of your comfort zone and that certainly resonates in athletic and fitness pursuits.
Have you ever purposefully listened and been mindful of the messages you send yourself during a training session?
Our brains are more powerful than any muscle in our body and our thoughts can impact the effectiveness and enjoyment of our workouts.
To get the most out of each training session, negate any negative thoughts and put yourself in the optimal mindset for performance.
“I can’t do it!”
It is natural for our mind to tell us to back off when we are experiencing discomfort, fatigue or pain. It’s a survival mechanism the body uses to protect itself.
The challenge becomes recognizing which thoughts come from credible physical threats and which thoughts are simply there as we are...
Lakes Park, Fort Myers, Florida - Tues, Sept 28, 2021. Photo Courtesy of Charly Caldwell II
I’m sure you’ve heard the adage:
“life is a journey, not a destination”.
The same is true for fitness as well.
Often we see enthusiasts work towards a fitness or health goal, achieve it and then slowly slide back to where they started. Sound familiar?
This cycle is easy to break If you shift your thinking and training to cultivate long-term habits, rather than just ‘short-term fix goals’.
First, understand there are several reasons why maintaining a change in behavior is often more difficult than making the initial change itself.
Enjoy the cool water of a pool, while you exercise, even on the hottest of Florida summer days... Photo courtesy of Charly Caldwell II
I recently found myself in a conversation with someone who believed his wife’s hydrotherapy was the equivalent of a water aerobics class.
I quickly set him straight by pointing out:
and he should give it a try.
Hydrotherapy is one of the most effective and therapeutic ways to exercise (and rehabilitate) in a calm and relaxing environment.
The water’s buoyancy decreases the load or impact which passes through weight-bearing joints by up to 90% allowing for more activities and movement with less stress and load on the joints.
Exercising in water can be just as intense as exercising on land but without the physical impact on your...
It's important to take time to rest, rejuvenate and recharge - Naples Beach, Florida is a GREAT place to do just that! Photo courtesy of Charly Caldwell II.
On average, most of us spend a third of our lives at work. Making sure that workplaces nourish mental wellbeing seems like a no-brainer.
Although the conversation has started, let’s avoid any confusion by defining mental health and wellbeing.
Per the World Health Organization, mental health is a ‘state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to contribute to her or his community.”
I don’t know about you, but I think that sounds superbly fabulous.
As the shroud of stigma around mental illness gradually starts to lift, we begin to recognize mental wellbeing or positive mental health as more than the absence of mental illness, but rather a state of flourishing mental health.
Take a walk in beautiful Lakes Park to reflect, connect to source, renew, rejuvenate and train your brain. Photo courtesy of Charly Caldwell II.
Some people think that a strong body is the biggest strongest asset we have.
I beg to differ.
You can have the strongest body, the healthiest heart or the biggest biceps BUT if you don’t have a strong mind, you will fall short every time.
If you want to make positive changes in your life, your fitness and/or take your training to the next level, you need to think about training your brain.
Training the brain does not involve any Jedi mind tricks. It does however require a desire to change, the right beliefs and a solid plan of action.
First, decide what’s holding you back?
Decide what needs to change.
Enjoy a beautiful walk in the trails of Lakes Park, in Sunny Southwest Florida! Photo courtesy of Charly Caldwell II
If you haven’t exercised in a while, or are looking for something easy you can do every single day, give walking a try.
It’s easy to do, there is no equipment required and anyone can start regardless of their fitness level.
If it’s been a while since you exercised, start by going for a 10-minute walk around the neighborhood and gradually build from there. Maybe your doctor suggested that you move more, or maybe you just want to be proactive about your health and well-being.
In either case, walking is the perfect way to start.
Begin by finding a pair of comfortable shoes, put them on and go for a stroll through your neighborhood.
You could also find a local park with a nice path or head to the beach. If the weather doesn’t permit walking outside, head to the mall to walk or hop on a treadmill.
No treadmill? No problem.
You can even walk in...
Take the extra time to reflect on what's real - do the research & learn. Enjoy & reflect on this beautiful February sunset on Naples Beach. Photo Courtesy of Charly Caldwell II
With so much information available on the Internet and social media, it can be hard to decipher what's real from what’s … not.
Qualified personal trainers hold professional degrees in fitness-related fields, including exercise science and kinesiology, plus years of experience training clients to reach their fitness goals.
When you’re seeking answers, seek out a professional. Don’t be fooled by misinformation.
Get quality information from a qualified professional so you may realize your goals.
MYTH #1: You need to be in the 'fat-burning zone' to burn fat.
You might have heard about the 'fat burning zone' and how you need to run for long durations in this zone to burn fat.
Though there is truth to this, the same desired outcome can be achieved through a...
Get out and walk, concentrate on your posture, and flow. Take elongated steps, and breath! A beautiful day for a walk in January, in Lakes Park, Fort Myers. Photo Courtesy of Charly Caldwell II
Having adequate mobility and stability is essential for your health and function.
This is especially true when it comes to avoiding injury. When your joint mobility is restricted, your movement is impaired, meaning the risk of injury is increased.
Therefore, you need full mobility when strength training or performing any other form of exercise.
When we are born, we are generally graced with full mobility but as life progresses, our mobility slowly deteriorates due in part to injuries and our lifestyle choices.
A perfect example being sitting for long periods of time.
On the other hand, we are born with no stability. Stability is developed as me mature throughout our childhood and enhanced through exercise and lifestyle choices later in life.
Therefore, placing a large focus...