Tomorrow we say good bye to 2011. For some of us its bittersweet, for others it's good riddance.
It's also a time for many to make resolutions, and that sometimes involves the nice toys we received for Christmas :) I'm talking about some of those cool apps we downloaded for our iPhones and iPods.
I will be reviewing a few health and fitness apps to help complement your health related resolutions, but I'll wait until New Years Day so that your celebration is unencumbered by the responsibility to take action even a day sooner than necessary ;-)
For now, just enjoy the last day of the year, mourn it or celebrate it but whichever you decide, be safe and enjoy for a new year begins with new hope and new promises...ENJOY!
Friday, December 30, 2011
Saturday, December 24, 2011
Merry Christmas!
Wishing you all the merriest and most blessed Christmas ever!
Take the time to spend with family and friends, far and near. We have so many opportunities to connect these days, and video chat can be the next best thing to being there when you're far away! Let the people you love know that you care about them by taking the time to call, email, video, or even text. The gift of your time is the best gift you can give. Yes, many of you have struggled to find just the perfect gift, and that's great but nothing compares to the time you give to those who are precious to you.
Take another moment to give thanks for all those people in your life, and focus on what you have that brings you joy. As I sit and watch the sunrise on what promises to be a beautiful day in southern California, I am reminded that each day holds new hope. Yesterday is gone and tomorrow isn't here yet, even the rest of the day is still set before us but there is joy in the sunrise for every day holds a new promise. All the problems and struggles of yesterday are over, and todays haven't happened yet. In the sunrise the day has promise, embrace it, then face whatever comes holding on to that joy, peace and hope.
Take the time to spend with family and friends, far and near. We have so many opportunities to connect these days, and video chat can be the next best thing to being there when you're far away! Let the people you love know that you care about them by taking the time to call, email, video, or even text. The gift of your time is the best gift you can give. Yes, many of you have struggled to find just the perfect gift, and that's great but nothing compares to the time you give to those who are precious to you.
Take another moment to give thanks for all those people in your life, and focus on what you have that brings you joy. As I sit and watch the sunrise on what promises to be a beautiful day in southern California, I am reminded that each day holds new hope. Yesterday is gone and tomorrow isn't here yet, even the rest of the day is still set before us but there is joy in the sunrise for every day holds a new promise. All the problems and struggles of yesterday are over, and todays haven't happened yet. In the sunrise the day has promise, embrace it, then face whatever comes holding on to that joy, peace and hope.
Wednesday, December 21, 2011
Stocking stuffer idea for Mom, Dad, Babysitter, Teacher...
Does you teen or pre-teen think they're fully grown? Do they complain that they want to be treated like an adult? Do you sometimes forget exactly how long the punishment was for or do they forget & try to argue their position?
The teenage Citation book looks like a real ticket, very much like we would get if we broke the rules too. Violation/Punishment/Exact date for restored privileges/signature line, even a duplicate for your own records ( ok, memory lol)
Volume discounts are available on quantities as small as 10 in case you would like to use them for a fundraiser, or just re-sell yourself.
Ok, yes the kids will probably hate it, but it really is a great parenting aid.
Email sales@partnershipforchange.org for more information.
Visit us on Facebook at: facebook.com/teentickets or http://partnershipforchange.org/Ticket_Books.html
Just $8/each. Volume discounts on quantities as low as 10 (a really great fundraising idea!)
Perfect stocking stuffer for: Moms, Dads, Babysitters, Teachers, more...
The teenage Citation book looks like a real ticket, very much like we would get if we broke the rules too. Violation/Punishment/Exact date for restored privileges/signature line, even a duplicate for your own records ( ok, memory lol)
Volume discounts are available on quantities as small as 10 in case you would like to use them for a fundraiser, or just re-sell yourself.
Ok, yes the kids will probably hate it, but it really is a great parenting aid.
Email sales@partnershipforchange.org for more information.
Visit us on Facebook at: facebook.com/teentickets or http://partnershipforchange.org/Ticket_Books.html
Just $8/each. Volume discounts on quantities as low as 10 (a really great fundraising idea!)
Perfect stocking stuffer for: Moms, Dads, Babysitters, Teachers, more...
Saturday, December 17, 2011
Stress Relief for the Holidays...and all year long
The holidays are a wonderful time of year, but can also be stressful. In this current economy, stress is a year-round issue and the effects of that take a toll not only on our minds but also our bodies. Managing stress requires a strategy. We can't do much about the economy, but we can take strategic measures to help minimize our personal stress level.
Being proactive, taking control over that which we have control, is the first step. There are many strategies for stress reduction, but exercise and massage are two that have both stress-reducing and additional long-term health benefits.
Exercise is a proven method of stress relief. You release endorphins, causing you to feel better. And you also burn off some of those holiday cookies :) It doesn't have to be intense exercise, though there are significant benefits to that, just a simple walk, a bike ride will help. If your holiday parties include dancing, well all the better! Strive to do something active for at least 30 minutes every day and you will not only help reduce your stress, but you will gain other health benefits as well.
A massage may seem like an indulgence, but it's real medicine that not only helps reduce your stress, but can even boost your immune system - nice bonus during cold and flu season! You'll feel better, be more relaxed, and know you're doing something positive and healthy for your body. For more reading on the health benefits of a massage, read the article here. Finding a good massage therapist may take some time, but its well worth the effort (and you'll get some great massages while you 'shop').
So, enjoy the holidays, get out for a walk, top it off with a great massage, and enjoy spending time with family and friends!
Shop: Great Holiday Specials Here!
Health & Fitness: Personalized Nutrition & Fitness Programs
Massage: A Great Massage!
Being proactive, taking control over that which we have control, is the first step. There are many strategies for stress reduction, but exercise and massage are two that have both stress-reducing and additional long-term health benefits.
Exercise is a proven method of stress relief. You release endorphins, causing you to feel better. And you also burn off some of those holiday cookies :) It doesn't have to be intense exercise, though there are significant benefits to that, just a simple walk, a bike ride will help. If your holiday parties include dancing, well all the better! Strive to do something active for at least 30 minutes every day and you will not only help reduce your stress, but you will gain other health benefits as well.
A massage may seem like an indulgence, but it's real medicine that not only helps reduce your stress, but can even boost your immune system - nice bonus during cold and flu season! You'll feel better, be more relaxed, and know you're doing something positive and healthy for your body. For more reading on the health benefits of a massage, read the article here. Finding a good massage therapist may take some time, but its well worth the effort (and you'll get some great massages while you 'shop').
So, enjoy the holidays, get out for a walk, top it off with a great massage, and enjoy spending time with family and friends!
Shop: Great Holiday Specials Here!
Health & Fitness: Personalized Nutrition & Fitness Programs
Massage: A Great Massage!
Friday, November 18, 2011
Holiday Shopping!
Use code: REPFLYER for free shipping!
There's still time to organize a fundraiser for your favorite organization, it's easy and fun!
There's still time to organize a fundraiser for your favorite organization, it's easy and fun!
Thursday, September 29, 2011
Fall Shopping
Great products at great prices! Contact us about doing a fundraiser for your favorite group or charity, they're fun, rewarding, and just in time for holiday giving!
Saturday, September 3, 2011
Fashion Forward
Surprisingly great fashions at not surprisingly great prices! Check it out for yourself, or consider hosting a fundraiser or e-party. Contact us for details either at the store site or here. Did I mention...I LOVE doing fundraisers :)
Tuesday, August 23, 2011
Show your support!
There are many ways to show your support for various causes. One of my favorites is to hold a fundraiser for your favorite cause. Many companies will offer you the opportunity to sell their products at a deep discount and the proceeds will benefit your favorite charity. You can also contact your favorite Zumba instructor about holding a Zumbathon, and those proceeds can be donated to your favorite organization. You'll support your group, get some awesome exercise, and have a blast!
Some companies also have sponsored products where the profits directly support a cause.
Two of my new favorites are:
To support the Breast Cancer Crusade:
Breast Cancer Crusade Tennis Bracelet
To support the fight against Domestic Violence:
2011 Empowerment Bracelet
Whatever your passion, there are many ways to show your support.
If you have a group or organization that you would like to support, please contact us here, we absolutely love to help you raise funds for your favorite cause...that's OUR passion!
If you're outside of the San Diego area, we can still work with you to develop a plan to fund your passion. If you'd like to start with an e-party, check out our store and see all the great items you can use to create your very own fundraiser.
For something a bit more of an 'event', contact us here or through our website at Partnership for Change and we'll develop a plan that's just right for you!
The possibilities are endless...
Some companies also have sponsored products where the profits directly support a cause.
Two of my new favorites are:
To support the Breast Cancer Crusade:
Breast Cancer Crusade Tennis Bracelet
To support the fight against Domestic Violence:
2011 Empowerment Bracelet
Whatever your passion, there are many ways to show your support.
If you have a group or organization that you would like to support, please contact us here, we absolutely love to help you raise funds for your favorite cause...that's OUR passion!
If you're outside of the San Diego area, we can still work with you to develop a plan to fund your passion. If you'd like to start with an e-party, check out our store and see all the great items you can use to create your very own fundraiser.
For something a bit more of an 'event', contact us here or through our website at Partnership for Change and we'll develop a plan that's just right for you!
The possibilities are endless...
Thursday, August 4, 2011
What's New :)
Great products at prices that understand our current economy! Our current vision is to focus on fundraisers, so while you're shopping for yourself (and saving some money we hope!) please be thinking of what organization you'd like to support and send a contact email from the store about setting up a fundraiser for your favorite organization!
Sunday, June 12, 2011
Surviving Injured Reserve
So, you've been working out, probably pretty hard, and one wrong step and - boom! you're injured and your whole routine is out the window. What do you do now? If you think maintaining your workout was difficult, believe me, surviving life on injured reserve requires both patience and a level of commitment that far exceeds your previous training routine.
A minor injury with a one-week or less recovery can be dealt with pretty well, your body could probably use the rest anyway and getting back on track shouldn't take more than a day or so once you resume activity. But what do you do with a fairly severe injury where you're out for months at a time? A badly sprained ankle or worse can have you on crutches for weeks and it will be longer still before you can go back to a full program, especially if that involves things such as running, dancing, and weight training. An upper body injury can present challenges as well, but at least you should be able to walk or handle a stationary bike which will keep your cardiac fitness from suffering too much of a set-back. For lower body injuries, there's a specific challenge to finding cardio and strength training when you can't really walk well. You will suffer a considerable set-back in your calorie-burn, but there's no reason why you can't see progress or at the very least, maintain your fitness during this time.
The first thing you have to do is follow your healing protocol. Rest and heal. Sounds great, right? Just lay on the couch, watch TV, eat well and wait for your body to do its magic. HA! Resting is harder than it seems, especially for an athlete. Oh, and if you're not sure you're an athlete, you will be when all of a sudden it occurs to you that it hurt more when you realized how long you would be away from your sport than the injury itself. And returning to activity too soon, big mistake! You'll be sidelined even longer and that really is no fun!
Next thing, before you go completely stir-crazy on the couch, is to figure out what you can do, design some sort of workout that doesn't stress the injury. This is a good time to look into some cross-training with a flexibility program such as a comprehensive stretching routine, pilates, yoga, or modified body weight mat routines. Depending on the type and location of your injury, you'll find that lots of things can cause stress that you wouldn't think would be a problem, so you'll need to find modifications or alternate exercises. There are more options once you're weight-bearing but you still want to be very careful and continue modifications and watching how your body responds to new activities. Dialing back your previous level of intensity requires a lot of self-control, and it is admittedly quite frustrating. Pain is your friend here, listen well, it tells you when you are doing too much too soon. This is no time to push through the pain, healing is different, there's time enough to push yourself after you're completely healed and if you do it too soon you never will be. Also, be aware that taking pain-relievers pre-workout can mask the pain if you accidentally overdo something, which can cause a set-back. If you do need pain medication, it's best to take it after the activity with another healthy dose of rest.
Nutrition is a key factor, especially when your body has become accustomed to a certain level of activity, you won't be able to supply it with the amount of fuel you're used to. You will, however, need an additional 200 calories a day to support the healing process and a significant portion of that should be protein. By significant, I mean about 30-40%, balancing out the rest with healthy choices and keeping well-hydrated. If you're on a weight-loss program, you will want to significantly slow down your goals to no more than a 1lb or less per week option, in fact you would do well to eat at maintenance during this time. Recovery should be your primary goal. You should also consider taking a high quality multivitamin. It is difficult to keep from over-eating when you're bored and 'resting', so if you aren't already doing this (and you really should be) it's a good idea to keep a food diary with both calorie and macro nutrient tracking. To calculate your daily calorie needs, you will need to know your basal metabolic rate. If you don't already know your BMR, it's a good time to find that out. There are several online versions specific to men or women and activity level. You'll probably want to adjust it down to sedentary during long periods of rest just to ensure that you don't over-estimate your calorie needs. There's a real balance to be struck here, sufficient calories for healing but not too much to cause unwanted weight gain.
Returning to activity, whether it's been weeks or months, is an exciting time and there's a natural tendency to want to go right back to exactly what you were doing before - as quickly as possible. Sadly, that's not going to happen. Follow your re-training protocol, adding in activities as tolerated. I know that's not what you want to hear, but you will get back to where you were, and even surpass it, but only if you heal and strengthen properly. Long-term damage often results from too little rest and too much activity too soon, let's not do that!
A minor injury with a one-week or less recovery can be dealt with pretty well, your body could probably use the rest anyway and getting back on track shouldn't take more than a day or so once you resume activity. But what do you do with a fairly severe injury where you're out for months at a time? A badly sprained ankle or worse can have you on crutches for weeks and it will be longer still before you can go back to a full program, especially if that involves things such as running, dancing, and weight training. An upper body injury can present challenges as well, but at least you should be able to walk or handle a stationary bike which will keep your cardiac fitness from suffering too much of a set-back. For lower body injuries, there's a specific challenge to finding cardio and strength training when you can't really walk well. You will suffer a considerable set-back in your calorie-burn, but there's no reason why you can't see progress or at the very least, maintain your fitness during this time.
The first thing you have to do is follow your healing protocol. Rest and heal. Sounds great, right? Just lay on the couch, watch TV, eat well and wait for your body to do its magic. HA! Resting is harder than it seems, especially for an athlete. Oh, and if you're not sure you're an athlete, you will be when all of a sudden it occurs to you that it hurt more when you realized how long you would be away from your sport than the injury itself. And returning to activity too soon, big mistake! You'll be sidelined even longer and that really is no fun!
Next thing, before you go completely stir-crazy on the couch, is to figure out what you can do, design some sort of workout that doesn't stress the injury. This is a good time to look into some cross-training with a flexibility program such as a comprehensive stretching routine, pilates, yoga, or modified body weight mat routines. Depending on the type and location of your injury, you'll find that lots of things can cause stress that you wouldn't think would be a problem, so you'll need to find modifications or alternate exercises. There are more options once you're weight-bearing but you still want to be very careful and continue modifications and watching how your body responds to new activities. Dialing back your previous level of intensity requires a lot of self-control, and it is admittedly quite frustrating. Pain is your friend here, listen well, it tells you when you are doing too much too soon. This is no time to push through the pain, healing is different, there's time enough to push yourself after you're completely healed and if you do it too soon you never will be. Also, be aware that taking pain-relievers pre-workout can mask the pain if you accidentally overdo something, which can cause a set-back. If you do need pain medication, it's best to take it after the activity with another healthy dose of rest.
Nutrition is a key factor, especially when your body has become accustomed to a certain level of activity, you won't be able to supply it with the amount of fuel you're used to. You will, however, need an additional 200 calories a day to support the healing process and a significant portion of that should be protein. By significant, I mean about 30-40%, balancing out the rest with healthy choices and keeping well-hydrated. If you're on a weight-loss program, you will want to significantly slow down your goals to no more than a 1lb or less per week option, in fact you would do well to eat at maintenance during this time. Recovery should be your primary goal. You should also consider taking a high quality multivitamin. It is difficult to keep from over-eating when you're bored and 'resting', so if you aren't already doing this (and you really should be) it's a good idea to keep a food diary with both calorie and macro nutrient tracking. To calculate your daily calorie needs, you will need to know your basal metabolic rate. If you don't already know your BMR, it's a good time to find that out. There are several online versions specific to men or women and activity level. You'll probably want to adjust it down to sedentary during long periods of rest just to ensure that you don't over-estimate your calorie needs. There's a real balance to be struck here, sufficient calories for healing but not too much to cause unwanted weight gain.
Returning to activity, whether it's been weeks or months, is an exciting time and there's a natural tendency to want to go right back to exactly what you were doing before - as quickly as possible. Sadly, that's not going to happen. Follow your re-training protocol, adding in activities as tolerated. I know that's not what you want to hear, but you will get back to where you were, and even surpass it, but only if you heal and strengthen properly. Long-term damage often results from too little rest and too much activity too soon, let's not do that!
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