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...
Reflecting on life through the lens of gratitude, while walking the beach (Oct 14, 2021).
Photo Courtesy of Charly Caldwell II
Is it fair to say that when you feel better, you perform better?
And is it also fair to say that when you feel better, you treat other people better?
If you agree, it should come as no surprise that our physical health and performance are directly related to our mental well-being.
This means keeping your focus in the right direction and being mentally aware of sabotaging behaviors that can negatively affect your body. If your head isn’t in the right place, your body certainly won’t be either.
After all, as Tony Robbins says -> “Where focus goes, energy flows.”
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...
Be happy - like this amazing, personable & friendly duck - Piedmont Park - July 2021. Photo courtesy of Charly Caldwell II
Just like the lyrics of a Pharrell Williams’ song, “sunshine she’s here, you can take a break”, I’m “happy because that’s what I wanna do.”
It takes thought and practice but anyone can choose to be happy.
In fact, it takes effort to be unhappy.
People often ask how I can be so happy. I strongly believe that mental health requires just as much attention and concentrated effort as physical health.
The problem is, most people pay very little attention to it.
As with physical health, this neglect will catch up with you eventually, especially in a pandemic.
Here are a few things I practice to keep my mind as healthy and resilient as my body: (Give it a try, you might just find yourself smiling more. )
Every day I meditate for at least 10 minutes, preferably 20.
I started meditating about 5 years...
Enjoy a delightful walk, or run, while listening to something you find uplifting, positive & inspiring. Piedmont Park in Downtown Atlanta, July 17, 2021. Photo courtesy of Charly Caldwell II
People often use the mind and the brain in interchangeable terms.
However, they are very different.
The brain is the control center for the body. It sends and receives signals from inside and outside the body to help you act, react, and interact with the world.
From a functionality standpoint, the brain enables you to breathe, eat, sleep, move and perform daily living activities.
The mind helps oversee the brain, and establishes the quality of the messages sent from the brain to the body.
The mind processes your thoughts, feelings and emotions, which then influence the signals sent by your brain to your body.
Therefore, the health and state of your mind directly affects your performance, fitness, and overall well being.
Negative messages in the mind can elicit emotions such as sadness,...
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.
It is widely accepted that setting goals is a successful way to encourage adherence to long term-exercise.
Ask any athlete and they will tell you that goal setting enables them to track their achievements and maintain activity levels, particularly when training becomes more challenging.
Choosing the most effective goal setting approach; be it outcome, process or performance based goals depends on each individual and personal motivation factors.
Before you make any lifestyle changes, you should know why you want to change your fitness and you should be consciously making that decision for yourself.
Write down 3 goals you want to achieve, why you want to achieve them and what it will mean to you once you do.
Also, recognize what it would mean if you don’t reach those goals.
Now post your goals some where you can see and review them every day. Having a crystal-clear vision of what you want to achieve and why is imperative for success.
Now that you’ve clarified why you want...