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Coach RJ Health e-News!
 
Healthy Holidays! December.2007
"The essence of decay is inactivity." --Jack LaLanne  
Ron Jones, MS-LLC

Corporate Wellness. Consulting. Health Promotion. 

 
Ron-BodyArtYogaMy credo is clear and simple--to model and promote wellness using the truth.  If you want a straight-up version of health, you've come to the right place.  My Health e-News goal is to provide practical health information you can read in five minutes or less. Some articles have links for additional reading, but the basic newsletter is short and FUN! Enjoy the good words of health, tell friends, then GET MOVING!
Today's News: "MRSA Superbugs!"
TodaysNewsThe nasty superbug called MRSA has been in the news a lot the last two months.  Several students have died and many schools have had outbreaks of this dangerous staph bacteria.  MRSA is a problem in schools, gyms, and with sport teams plus many other populations. I started working on MRSA education in 2004--most had not even heard of it then.  Now when I do a presentation, there is ALWAYS someone in the audience that knows someone personally with MRSA.  Three of my corporate clients in 2007 knew someone that had even died--all within one week of infection.  In just three years, MRSA has exploded into a national concern.  Do not panic--but be aware of the facts.  To learn more and print a handout, visit my
MRSA Superbug webpage.
Fit 4 Life Kids: "Are Your Kids Overtraining?"
Cade-BikeFact: Kids need 60 minutes of "vigorous" activity per day, but this doesn't mean they need 7 days a week of hard athletic training all year long.  There is rising concern with athletic trainers, sports medicine professionals, and some sport organizations about children and overuse injuries.  Many kids today play more than one sport per season--they literally never get a break or the important rejuvenation periods that allow for peak performance.  Small children should not be playing the same sport all year long--it's not healthy for their joints and normal motor development.  Kids are not pros!  So why are we training them like pros?  I have an interest in youth overtraining because it creates burnout and activity dropouts.  We need kids turned onto to "life long" physical activity not kids that are burned out on an active lifestyle by age 18.  Think about it.  Create a "joy of movement" in children and allow them to just play--as kids should!  Playful movement is good for health--even for adults!
Healthy Gifts:  "Children's Books"
Cheerios I've been collecting a list of children's books for years that promote health and physical fitness.  Many kid books promote sports, but not many promote general physical activity and health.  I recommend fitness over sports because many of the overweight kids today are turned off by competitive athletics.  You don't have to teach your kids to be jocks to get them healthy...Just keep them moving and eating well--for LIFE.  To learn more, check out my Health & Fitness Books for Kids webpage.
WellPRO:  "Ecotherapy: Bea Flores...Fighting Fibro & Lupus with the Forest & Wellness"
BeaFlores-1 The prognosis was grim for my corporate client Bea Flores--get your affairs together and prepare for a life of permanent disability because of lupus, fibromyalgia, and asthma.  Her reaction?  NO WAY!  9 years after being told to give up by doctors, she completed a 6-day hike in the High Sierras topping out at 11,500 feet...how's that for elevating one's health?!!!  Read Bea's amazing story of self healing and transformation into a true WellPRO!
Fat Attack!  "Gooey Good...Oh Really?"
A McDonald's Cinnamon Melt has 460 calories, 19 grams of fat, and 32 grams of sugar.  Butt Removal?  Over an hour!  A 200 pound person walking at 3 MPH would burn around 425 calories--still short of just one Cinnamon Melt that is advertised as "'i'm new and gooey good."  Many people cannot even walk for an hour straight due to inadequate fitness!  Are you still lovin' it?
Nutrition Nibble:  "Fresh, Frozen, or Canned?"
Ronnie-Berry Fruits and Veggies are not always better if bought fresh in at the supermarket.  Many fruits and vegetables are trucked and stored for many days before getting to market.  Storage under warehouse lighting depletes nutrition quality of produce.  However, veggies to be frozen are taken from the field to the facility for immediate processing thus locking in the nutritional value.  Modern canning can do the same.  Don't be reluctant to buy frozen or canned produce.  Even better, local Farmer's Market produce is more fresh as it is picked and promptly taken to a community location.
Mental Skills Training: "iWorkout Tunes"
Brain-1Are you tuning into your mind, body, and soul or tuning out?  Music can increase quality of exercise intensity and enjoyment; however, an "addiction" to  music and "constant noise" in your workouts can actually be a distraction--or maybe even dangerous.  Use music as a tool--but not at the expense of blocking your own biofeedback.  If outdoors, running or bicycling with ears covered from ambient noise can be very dangerous for you or others.  Trial runners can't hear approaching mountain bikers--or the birds and healing sounds of nature!  Runners can't hear approaching cars or even worse an attacker.  Be smart.  Have fun.  Rock and roll, but not at the expense of quality, courtesy, or safety! 
Read more on Mental Skills Training.
Amazing Body Fact!  "Skin"
VSkeleton-1 Skin is the largest organ of our bodies.  Each square inch of human skin consists of 20 feet of blood vessels!  Humans shed about 600,000 particles of skin every hour--about 1.5 pounds a year.  By age 70, an average person will have lost 105 pounds of skin.  Skin is also a protective shield that guards us against infection.  It not only protects, but expands, contracts, heals, and insulates our bodies for life.  Be thankful for your skin, for it is truly amazing!
PRO Tip:  "Handrails"
Chihuahua-1Studies show that if you don't lean on the handrails of treadmills and stair climbers you will burn more calories.  Many times in the gym, I see people leaning so hard on their hands and arms that the legs are hardly working!  Let's think it through...these are machines designed to make the legs WORK.  So use your legs!  If it is too hard or too fast, change your pace, but keep working the legs hard for the most amount of calorie burn, core activation, and metabolic benefit.  Take full strides not "mini" strides equivalent to that of a friggin' Chihuahua!  If you are not able to safely balance, then hold on lightly--but not with a death grip that adds to carpal tunnel syndrome--your wrists will thank you!
EcoHealth:  "Go Green by Going LEAN!"
UpperKern Ever think about the billions of dollars we are WASTING hauling around our big booties and bodies?  It's not very green.  In the last 20 years alone, American obesity has more than doubled causing more consumption of gas, jet fuel, and the premature wear and tear of autos, tires, busses, trains, and especially our bodies.  Do your body and the environment a favor...Go Green--GO LEAN!
Wellness @ Work:  "Return on Investment"
With the "health" care system imploding, many companies have realized that it is good for business to invest in wellness and prevention.  It is far cheaper to keep employees healthy than take care of them when they are sick and deal with the resulting decrease in performance.  Latest case studies show that for every one dollar invested in corporate wellness, companies get back $3.50 to $5.00 in return.  This is referred to as ROI--Return on Investment.  Smart companies invest in their human capital with Wellness @ Work!
Cool Tools:  "Dumbbells"
Cade-DBDumbbells are smart!  These simple and old-school tools are very effective and SIMPLE to use.  Some new DBs are even adjustable from 5-52.5 pounds--all in just "one pair" of DBs which make this type very space conservative.  Cast iron DBs run about .50 cents per pound.  Rubber hex head DBs run about 1.00 per pound.  Specialized DBs can exceed 1.50 per pound.  Weight is weight whether cast iron or chrome.  I use the rubber hex head DBs because they are safer for clients.  One size or weight selection does not fit all--you'll need a few different sizes.  Most people wanting general fitness would be good with a 5-35 pound set--some might need under 5 and even less will need over 35.  So be smart--grab some dumbbells and get them moving!
 
On the Road with Coach RJ
Z Plate I'll be presenting in Washing DC on December 3-5 at the Consumer Health World National Wellness, Prevention & Fitness Conference.  In January, I'm attending the annual PerformBetter Seminar in Los Angeles again.  This is a great one-day "Learn by Doing" Seminar that splits lecture with participation workshops.  A great place to keep up with all the latest applied research and equipment developments for health and fitness professionals and coaches.
Next Month...January 2008!

RJ-Nikon.1New Year's resolutions are around the corner!  Don't knock them because I started a new life in 1987 on New Year's Day and never quit exercising! In fact, I haven't missed one single workout day all year in 2007--learn my psych tips for making this happen.  What does Coach RJ do to relax and let go of corporate wellness?  Learn about my photographic side shooting the streets and rock bands of Atlanta and LA.  Most people need more rejuvenation and "white space" in their lives...shooting a Nikon is how I get some of mine...get all this and more in January.  Have a great December--don't forget your workouts!  See y'all next year!

Please pass along my Coach RJ Health e-News to people interested in High-Performance Health.
 
In Life-Long Health--ALWAYS!
RJSignature
Ron Jones, MS-LLC
Corporate Wellcoach
Atlanta-Los Angeles
   
In This Issue
Today's News!
Fit 4 Life Kids
Healthy Gifts for Kids
WellPRO Bea Flores
Fat Attack!
Nutrition Nibble
Mental Skills Training
Amazing Body Fact!
PRO Tip
EcoHealth
Wellness @ Work
Cool Tools
On the Road with RJ
Next Month
 
Fast 5 Fit Tip:
 
Fast Fitness in 5 Minutes or Less!
 
Push Up-Neg

"Negative Push Up"
 
Can't do a full military push up?  Fear not!  "Negative" Push Ups are a great way to build enough strength so you can eventually do a full push up.  This negative method splits the exercise between a knee and full military push up.  West Point Military Academy used this technique to get the women up to speed when they first arrived in the 1980s--and the women kicked butt with them.  So can you!

To view full details, see my Negative Push Up webpage.

 
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Corporate Wellness · Consulting · Health Promotion