The pilot of an airplane has an entire control panel of activity monitors.  These tools give the pilot moment - by - moment feedback about the path of the plane and if the plane is on or off course to reaching it's destination.  The pilot's goal is to get the plane and it's passengers from point A to point B.  If the plane goes off course, the monitors will let the pilot know and tell the pilot what to do to get back on course, thus ensuring that the pilot will get the passengers to their destination safely. 

Motivational activity monitors are your control panel to reaching your goals.  If you have ever started an exercise program knowing what you wanted to accomplish but struggled to get there because you weren't sure if you were doing the appropriate things, this is your opportunity to start taking control of your workouts.  Similar to the pilot's control panel, motivational activity monitors will help get you from your starting point to reaching your health and fitness goals in a safe and effective way.

Imagine an exercise program that gives you minute-by-minute results that motivates and inspires you to stick to your program.  Motivational activity monitors can help keep you motivated on your own without depending on anyone or any place for exercise.  They provide you with objective feedback during exercise and throughout the day giving you confidence that you are spending your time effectively.  Two of these monitors that you will use in this program are a pedometer, which measures quantity of activity - steps taken and calories burned - and a heart rate monitor, which measures intensity of exercise.

A pedometer is an easy to use, inexpensive tool worn on your waistband that calculates the number of steps you take.  The pedometer also takes this information and translates it into calorie burn.  A pedometer not only allows you to monitor your workout performance but it helps you gauge how active you are throughout your day.  The Cooper Institute states that 10,000 steps a day meets the US Surgeon General's recommendation of daily physical activity for optimum health and fitness. While most would claim they are getting the right amount of activity, there is simply nothing like getting actual step counts from a reliable pedometer.  

The benefit of using a heart rate monitor is that it gives you immediate feedback so you can adjust your workout at any given moment to ensure you are maximizing your results.  Research has shown that optimal cardiovascular benefits are achieved when exercising within your target heart rate range (70-85% of your maximum heart rate based on age and/or a maximum treadmill test).  If you exercise too hard, you will most likely quit before you get the real benefit. On the other hand, there are people who leisurely exercise and wonder why they can't lose weight.  The heart rate monitor can help you to be sure you are working in your range.  

If you have been exercising and are looking to take the intensity up a level or are looking for some more guidance, these motivational activity monitors will be the key to get you to where you want to be.  Wear a pedometer and heart rate monitor for a week and record your heart rate, RPE (rate of perceived exertion 1-10, 1 easy - 10 very, very hard), steps and calorie burn during your workouts to get a baseline of your normal routine.  In addition to getting the information from your workouts, it will be important to wear your pedometer all day, every day to get a baseline of how active you are through the rest of your day.  Record both your exercise information and your daily activity information.

Once you get your baseline you can use these tools to set exercise and activity goals.   In pilot terms it means knowing where you currently are on the flight path, where you are destined to go, what factors will keep you on track to reach your destination and having the personalized feedback about your efforts to have confidence every minute is spent achieving your goals.

This article was taken from Living A Healthy, Balanced Life
by Nora Wallace Walsh

Healthy eating and avocados go hand in hand. Naturally cholesterol-free, avocados are a creamy and nutritious alternative to saturated fat laden spreads, toppings and dips.

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

ARGENTINEAN GUACAMOLE

Ingredients
Pinch of saffron threads
4 ripe Fresh California Avocados
2 Tbsp. fresh lemon juice
½ cup finely chopped white onion
¼ cup chopped fresh parsley
2 tsp. chopped, fresh thyme leaves
4 large cloves garlic
1 tsp. salt

Instructions

1. Lightly toast saffron threads in a dry frying pan (watch closely so it does not burn.)
2. Pulverize in a mortar and pestle. Reserve.
3. Coarsely mash (DO NOT PUREE) California avocados.
4. Fold in remaining ingredients and reserved saffron.
5. Serve with purple potato, sweet potato chips, or as a spread on your favorite sandwich.
6. Guacamole is best made as close to service as possible. Store in an airtight container with plastic wrap against the surface of the guacamole.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Registered Dietitians and Co-Founders of Healthy by Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.healthybydesignnutrition.com

Start on the floor on your hands and knees.  Contract your abdominals and round your back, letting your head drop toward the floor in a cat position.  Return to neutral.  Slowly arch your back, looking up to the ceiling in a sway back position.  Remember to move slowly and breathe into each phase of movements.  Repeat 3 to 5 times.  Then slide your hands forward and your glutes back into child's pose feeling a stretch through your back.  Hold for 30 seconds. 

70-75% of women are deficient in vitamin D.  A vitamin D deficiency is linked to osteoporosis, low immunity, and coronary artery disease.  Vitamin D is also an important nutrient in the prevention of several cancers.  The only way that our bodies produce vitamin D is by exposure to the sun.  Sit outside and enjoy the sunlight for 15 - 20 minutes a day.  If this is not possible or you live in a colder climate talk to you doctor about taking a vitamin D supplement.  To know for sure request a simple blood test from your doctor. 

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