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Walking School Buses Offer Safe, Fun, Alternative to Driving

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Walk, Don’t Drive

The temptation to drive kids to school can be strong for parents with access to a car. The morning hustle can be especially difficult if you have multiple children attending different schools! I experienced this first hand growing up with my two brothers. Our parents had to juggle getting all three of us to school on time and get to their jobs. We always were on time and never missed a day. One of the many reasons I respect and love them so much.

A walking school bus is one way of making the pedestrian option more feasible. Local parents form a “walking bus” in order to get their kids to the same elementary and middle schools. The walking school bus website ( http://www.walkingschoolbus.org) suggests starting small with a few families, a route, and a schedule. It’s easiest to begin by talking to families who live in a concentrated area who need to get to the same schools. From there, you can recruit other families who are interested in their kids taking part.

The walking school buses provides protection in numbers and is a great way to interact safely in your community with your children. Kids also get the benefits of starting (or ending) the day with a healthy walk. 

A Good Supplement to Gym Class

Most of us could use more exercise, and for kids, it’s especially important as their bodies grow and develop. At least 60 minutes of active play per day is recommended for children 6 years and older by the American Academy of Pediatrics. 

With some school guidelines only mandating 20 minutes of recess per day. Any way to squeeze in more physical activity during our busy schedules will benefit your children tremendously. 

“It really reinforces an extended sense of community and a village approach to parenting.” 

This practical alternative to driving not only reduces carbon emissions but, it sends a positive message to your children. It encourages your children to be active and is an opportunity for you to connect with your community! 

5 Ways to Beat the Comparison Complex

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Do you ever feel like the body you want is always just out of reach or, that there’s always somebody “better” than you?

It’s human nature to compare ourselves to others. Now, more than ever we are now living in an era where everything is accessible by our fingertips in a matter of seconds. 

Here’s how to stop those unwanted, negative feelings about your body and free yourself from the frustration of constant comparison.

#1 SET HABIT BASED GOALS

You may have a specific goal such as, an ideal pant size or to bench 300 pounds. These goals or benchmarks might seem meaningful, but for some, they can take a little longer to achieve. 

By setting goals that require a certain outcome, anything that falls short can feel like a failure. Rather than focus on the end result, concentrate on completing daily actions. This will help you shift your mindset away from comparison and give you more opportunities to celebrate your successful efforts!

#2 PUT THINGS IN PERSPECTIVE – EVERY SINGLE DAY

We often obsess over what we don’t like about our bodies. Reminding yourself what really matters in life can help dilute those negatives feelings. 

Daily journaling can give you a major mental boost with a new perspective. Do it routinely and you will transform your mindset from a place of comparison to a more appreciative state. 

#3 KNOWING YOUR COMPARISON TRIGGERS 

Ask yourself is there a specific place, person or practice that makes you feel, “not good enough?”

It could be anything from your favorite Instagram food blogger to an advanced fitness class where you struggle to keep up. If you can put your “trigger” for self-comparison on hold, you can get the space you need to reassess your situation and decide what you really want. 

#4 REVAMP YOUR SOCIAL NETWORKS

Look through your friends and who you’re following. Ask yourself whether each person or account brings you joy. If not, unfriend/unfollow! As my good friend, Robert J. Cappuccio would say, “Make your list.” Start following people who inspire you, educate you or just make you laugh. Make this your happy place! 

#5 SEEK PURPOSEFUL CONNECTIONS

Having a connection with a community of people who support and uplift you is crucial! Whether it is online or in real life, sharing stories and struggles with others can build a strong connection. Genuine conversations beat silent comparison. 

Turn your attention to those who love you for who you are… and who help you love yourself. If you pay close attention, you might finally realize what they see in you.

What are Muscle Knots?

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Anyone who’s ever had shoulder or neck pain is familiar with those knobby lumps you might feel when you rub a sore area, known as “muscle knots.”  What exactly are they and does massaging them actually reduce or eliminate them?

Recent research is showing that the myofascial layer has a huge role in chronic muscle pain, including knots. The myofascial layer is the area where the muscle meets the fascia—the very thin, but very strong layer that covers the muscle and keeps it in place. There are a multitude of nerves running through these layers, and it’s the nerves that ultimately cause the pain.

Knots are a chronic ailment and are not caused by sudden trauma or injury to the area. Instead, they are likely a result of muscle overuse or poor posture. Whether you’re regularly active or spend most of your days at a desk, your daily lifestyle is likely contributing to your muscle knots. According to the Mayo Clinic, people who frequently experience stress and anxiety may be more likely to develop trigger points in their muscles.  The emotional state of anxiety causes you to routinely clench your muscles, leaving them susceptible to trigger points.

The most common recommendation for chronic muscle soreness is applying deep pressure to the trigger point to release the contraction in the tissue and increase blood flow.

Massaging them can help to break things up or bring some blood flow to the area and perhaps help get it to go away. Getting the correct layer is very important. Trained massage therapists who are skilled at myofascial release are those who have a very good feel for where that myofascial layer is, and know how to release that.

If you suffer from muscle knots, regular massage will not only work out these points of tension, it will help prevent them in the first place. 

https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444

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Top 10 Reasons to Exercise For All Ages

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The link between exercise and improved quality of life is undeniable. Exercising is empirically-supported with its contributions to weight loss, sleep, longevity, brain function and appearance. 

1. Exercising boosts and stabilizes mood.

More than 18% of the American population suffers from anxiety disorders. More than 16% of adults ages 18 and up suffer from depression. With both prescription and illicit drug use on the rise, there is one research-supported remedy that delivers known benefits with zero side effects, and that is exercising. Exercising also boosts the body’s production of endorphins, which promote positive mood, feelings of wellbeing and mental calm, easing anxiety. Moving the body, getting the heart rate up and increasing oxygen intake benefit mood on both a biological and psychological level.

2. Exercising is a natural detoxifier for skin and body wellness.

Research shows that physical activity guards against oxidative cell damage. Studies also support the role of exercising in stimulating blood flow, circulation and rejuvenation to the skin’s surface.

3. Exercising improves energy levels naturally.

Physical activity is a natural energy boost that has no concerning side effects and brings a multitude of desirable benefits. In the Journal of Medical Science, Sports and Exercise, research showed a positive correlation between energy levels and regular physical activity. This was done over a 10 to 20-week period for people suffering from chronic fatiguing conditions.

4. Exercising strengthens the muscles and bones.

Maintaining good physical fitness also guards against osteopenia and osteoporosis later in life by creating stronger bones.

5. Exercising supports weight loss and weight maintenance.

Inactivity is the number one trigger for weight gain, over and above dietary choices or other lifestyle habits. Knowing precisely what to do to begin seeing results quickly can potentially improve achievement of weight loss and ideal body weight maintenance.

6. Exercising reduces risk for serious disease later in life.

Physical inactivity or a sedentary lifestyle can interfere with proper organ function, blood sugar, metabolism, cognitive function, bone and muscle strength. This is linked to more than 35 major chronic diseases. A study in the Annals of Internal Medicine found that exercising regularly diminished risk for diabetes and helped stabilize and normalize blood sugar and increase insulin sensitivity.

7. Exercising contributes to cognitive function and memory retention.

More than 50 million people worldwide are affected by some form of dementia, including Alzheimer’s and vascular dementia. There is one preventative action that everyone can take that has been proven to guard against all three: physical activity.Getting the heart rate up, moving the body, improving muscle tone and maintaining weight are all keys to staying healthier. Coming soon to Vision Fitness and Wellness brain coaching sessions! Keep a lookout for updates.

8. Exercising promotes improved sleep quantity and quality.

The National Sleep Foundation (NSF) reports that a full 45 percent of adults do not get enough sleep at night on a regular basis. There is a remedy that can promote natural, restful, nightly sleep of both sufficient quality and quantity. That remedy is physical activity. In one comprehensive review of available research literature linking physical activity and sleep, the data was compellingly clear: the two are naturally linked. For those who suffer from chronic insomnia that has not responded positively to other remedies.

9. Exercising helps to control chronic pain conditions.

Chronic pain is so common among adults today it accounts for more complaints annually than do cases of cancer, diabetes or heart disease.  Data from the Centers for Disease Control (CDC) indicates it may be the most commonly reported reason for seeking medical care. One known effective aid to easing chronic pain is exercising. A summary of research data published by the NIH indicated that regular ongoing physical activity can have a positive impact on quality of life by reducing chronic pain.

10. Exercising delays the natural aging process.

Preventative Medicine recently reported exciting research that regularly exercising is one of the ways to keep telomere length from shrinking as people age (longer telomeres is now equated to longer life).

Massage Is Not Just A Luxury; It Is A Way To A Healthier, Happier Life

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An occasional massage is better than nothing but, it can’t undo a lifetime of tension and stress. 

Sitting at a Desk All Day? 

If you sit at a desk all day (like most of us), your body is already in need of help. Massage lengthens the tissue and joints that get compressed in a constant seated posture. It also opens up circulation that gets cut off.

Stress Reduction 

We experience so much stress in our day-to-day life.  The health implications can be devastating. Regular massages calm tension and reduces cortisol levels

Increase Performance 

Massage therapy goes hand in hand with athletic performance. Not to mention, it helps you get the most out of all your other wellness practices! No matter how fit/active you are, exercise is hard on your body. Massage improves range of motion, supports recovery and keeps your muscles supple.

Improves Sleep 

Massage activates the parasympathetic nervous system (the body’s mechanism for resting and healing). This is a powerful natural means to improving the quality of your sleep. 

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Natural Remedies for ADHD: A Treatment Without Medication

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Exercise for ADHD

Exercise helps the ADHD brain function effectively and efficiently. Research shows that physical activity sparks positive changes in the brain that increase attention and improve mood. Exercise is an inexpensive, self-prescribed and accessible supplemental treatment option for adults and children with ADHD.

How exactly does exercise deliver these benefits to the ADHD brain? 

Exercises like walking, running, jumping jacks or pushups lead to your brain releasing important chemicals. These chemicals are known as endorphins, (dopamine, norepinephrine and serotonin). These brain chemicals affect focus and attention which are in short supply in those with ADHD. 

While most of us focus on exercise as a way to trim our waistlines, the better news is that routine physical activity firms up the brain — making it a simple alternative ADHD treatment. “Exercise turns on the attention system, the so-called executive functions — sequencing, working memory, prioritizing, inhibiting and sustaining attention,” says Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain

Walking for 30 minutes, four times a week, will do the trick. Find something that you and your children can enjoy together! 

One of our passions at Vision Fitness and Wellness is supporting children at an early age gain the tools they need to live a happy and healthy life. Learning simple healthy habits at a young age and finding what they love in exercise can make the biggest difference in their lives. 

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Large Survey Proves Exercise Improves Health, No Matter When You Begin

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We like to say it’s never too late to start exercising to enjoy the health benefits it brings, like reducing disease and even improving your life span.
 
Now, the National Institutes of Health has offered fresh support for that fact.
 
“Physical activity reduces the risk of many chronic illnesses and increases the odds of a longer, healthier life,” the NIH says. “But it hasn’t been clear whether the benefits of exercise differ based on when during their lives people are most active.”
 
Scientists examined data from 300,000 people ages 50-71 who joined the NIH-AARP Diet and Health Study that started in the mid-1990s. The survey gathered information about their levels of physical activity at different stages of life. The survey followed participants through 2011 and recorded deaths from any cause as well as deaths from heart disease or cancer.
 
Among the unexpected findings is news that’s good for anyone who hasn’t been especially active yet. 
 
“People who were inactive as teens and young adults but increased physical activity in middle age saw the same reduced risk of death as those who stayed active from adolescence onward,” the NIH wrote.
 
“These results add to evidence that becoming active later in life can provide substantial health benefits.”
 
So, there’s really no support to saying, “I’m over 50 – it’s too late for me.” Physical activity improves health at any age. 
 
Get going. Today.
 
And if you’re already working out regularly, keep it up! 

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Exercise Proves a Powerful Weapon against Cancer: Meet a Man Who Knows It First Hand

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Bill Gillis has always been an athlete, running and lifting weights for most of his 71 years. His healthy lifestyle choices helped more than he could’ve imagined when he was diagnosed with Stage 4 abdominal cancer in 2015 and given an 11 percent chance to live.

“I never missed a workout and had no side effects through six rounds of chemo and 15 days of radiation,” said Bill, above with his wife, Isabelle, during a break from racing at the National Senior Games in Albuquerque. 

“My doctor says I’m wasting his time whenever I show up in his office,” said the business consultant, who lives in the San Francisco Bay Area and is thriving in his fourth year of remission.

Inspiring Others to Exercise

Bill Gillis knows he’s setting a good example for others young and old to exercise.

Isabelle, 77, is proud, too, when people at their community gym ask her husband for fitness advice.

“He’s a role model for so many younger people,” she says. “Every morning, they’re constantly coming up to him, asking questions – How did you do it? And saying thanks for being the inspiration.”

Sources: Harvard Medical School, The American Cancer Society, The National Cancer Institute, WebMD

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Exercise vs. Cancer: The Research

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Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. Regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke and diabetes.

Strength training is particularly important to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline. Chemotherapy can cause women to lose 10 times as much bone density as normal, according to Josie Gardiner, a personal trainer who co-authored “The Breast Cancer Survivor’s Fitness Plan.”

Some patients also gain fat from treatment. We know that strength and aerobic exercise are great for fighting weight gain.

The American Cancer Society recommends most adults get “at least 30 to 60 minutes of moderate to vigorous physical activity at least five days a week.” Following this protocol can reduce the risk of cancer in the first place and is helpful for cancer patients as well.

The National Cancer Institute shares powerful data about how exercise can reduce the risk of certain cancers:

  • Breast cancer by 20 to 80 percent
  • Endometrial cancer by 20 to 40 percent
  • Colon cancer by 30 to 40 percentAustralia Issues National Guidelines.

The Clinical Oncology Society of Australia last year became the first national cancer organization to issue formal guidelines that recommend exercise as a part of treatment for all cancer patients.The organization said:

  • Exercise should be a part of standard care for cancer patients to fight the disease and side effects of treatment.
  • Treatment teams should promote physical activity so patients meet exercise guidelines.
  • Patients should be referred to an exercise physiologist or physical therapist.

“If we could turn the benefits of exercise into a pill it would be demanded by patients, prescribed by every cancer specialist and subsidized by government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.

Sources: Harvard Medical School, The American Cancer Society, The National Cancer Institute, WebMD

Philosophy | Vision Fitness & Wellness
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Wellness Wednesday Coaching

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In Hans Christian Andersen’s The Ugly Duckling, a duckling was made an outcast, ostracized from the other ducklings, and was really depressed. One day he looked across the pond and saw the most magnificent creature he had ever seen, which happened to be a swan. The duckling jumped into the water to swim up to this magnificent swan, but he realized he had grown up and had become a beautiful swan himself. You may not be able to convince yourself that no matter how much you view yourself as an ugly duckling, deep inside there is a swan waiting to grow up and be beautiful.

Some people have deeply rooted self-image problems and/or a sense of identity that cause them a lot of pain. No matter how much they want to see themselves as something far more beautiful, it’s too painful to depart from their current sense of identity. A lot of times if we set goals that are too big, it’s going to cause them to derail or fail. It’s not going to motivate us toward success.

The lesson here is that the ugly duckling’s life changed not when he saw himself as a more beautiful version of himself, but rather when he saw a completely different creature: another swan. If he had looked down into the water and saw a reflection of a swan where he thought he was a duckling, he would not have been able to process it.

We all have a mental self image that’s set like a thermostat from years and years of conditioning. Once we start achieving our fitness goals, we may self-sabotage. Try to find an alternate reference point that’s not threatening. If you consider yourself an ugly duckling, try to find an external reference point. Find your swan – someone that you really admire. What is it about them that makes them so attractive, and which of those attributes are aligned with you?

Sometimes when you see an attribute in someone else that you find really beautiful, it’s because those attributes are reflective of what we see in ourselves.