Category Archives: Lifestyle

Lifestyle, Uncategorized

Finding Joy In The Fitness Process With IndyCore Fitness

Runner in the desert. Indycore fitness and wellness
Fitness Goals, Motivation, and Happiness

Years ago I was a serious runner.  I trained almost every day for a number of years.  I was very much into the “Zen” of running.  I loved the process, thinking about my form and enjoying that runner’s high.  Then I decided to run in a marathon.  I was so dedicated to this goal that I even continued my training while on a trip across the American Southwest.  I have a wonderful memory of running along the bank of the Rio Grande River in Albuquerque.  I have a great story about moving a large bull down a dirt road outside of Tucson to get back to the guest ranch we stayed at.  But once I completed the marathon I found it very hard to motivate myself to continue running.  This was because I was so focused on that achievement that I lost sight of the joy running brought to me each day.  That brings us to today’s topic:  The Hedonic Adaptation Prevention Model.  What a mouthful!

The Hedonic Adaptation Preventive Model

Research has shown that happiness can increase after major life changes such as a new romantic relationship or a new job.  Yet over time, the state of happiness returns to its previous level.  It becomes difficult to stay involved.  

This research resulted in the Hedonic Adaptation Prevention Model. The model helps us maintain higher levels of happiness derived from beneficial changes we make in our lives. The model has two components:

• The need to continue having new and positive life-changing experiences.
• The need to keep appreciating what we already have and curtail our desire to want more too soon.
Surveying Happiness

Kennon Sheldon, professor of psychological sciences in the College of Arts and Sciences and Sonja Lyubomirsky of the University of California surveyed  481 people about their level of happiness:

• After six weeks the participants identified a recent positive change in their lives that had made them happier.
• After six more weeks, the psychologists checked whether the original happiness boost had lasted. For some participants it had, but for most, it had not.

Sheldon and Lyubomirsky then tested and confirmed their model for predicting whose boost had lasted. They found that most participants got used to the change that had made them happy in the first place. Their happiness faded because they kept wanting more.  They raised their standards or stopped having fresh, positive experiences with the change.  For example, they stopped doing new things with their partner and started wishing they were better than they were. A few were able to appreciate what they had and to work at having new experiences. These people maintained their happiness, rather than falling back where they started.”

Other Factors

Genetics and other factors play a role.  Individuals have a certain “set-point” of happiness normally felt.  Some tend to be effervescent while others are more subdued.  Individuals vary in the range of their set point.  The research shows how we can train ourselves to stay at the top of their possible range of happiness.

Sheldon noted that a therapist can help a person get from miserable to OK, but the study shows how we can take ourselves from good to great.

The Acquisition Addiction


Have you ever felt excitement over a new acquisition such as an automobile only to find weeks later that the thrill is gone?  The best life has to offer seldom equates to new purchases.  Although new possessions can boost happiness, the item must be experienced in a new way each day.  We must appreciate what it brings to have any lasting effect on our happiness.

The problem with many purchases is that they tend to just sit there.  They seldom keep on providing varied positive experiences. Also, relying on material purchases to make us happy can lead to a faster rise in aspirations. The acquisition of “stuff” can become addicting. Many purchases turn out to be quick fixes to feed our addiction. 

The research suggests ways to reduce the ‘let down’ from those purchases. For example, if you renovate your house, take time to enjoy it and have many happy experiences in the new environment. Do not compare your new decor to the Joneses’.”

Finding Joy In The Process With IndyCore Fitness


Indycore Fitness takes these same concepts and applies them to the fitness work we do and the benefit we find in that work.  First of all, we should appreciate that we are able to make the effort.  Then we appreciate that we are able to reach goals and can continue onward.  Celebrating the achievement is important but it is even more important to appreciate we are able to do the work in the first place and find joy in the process.

Flexibility, Injury prevention, Lifestyle, Uncategorized

Sitting Is A Pain…

indy core wellness and fitness stand-up for fitness

Have you ever heard the saying, “Sitting is the new smoking?”

Mayo Clinic specialist Dr. James Levine coined this phrase to illustrate how prolonged sitting is harmful.

One of the downsides to our information-driven world is that so many careers involve long periods of sitting. So many activities – driving, traveling, socializing, studying and working all involve sitting. How did we end up here? Is there some way to mitigate the harmful effects that come with sitting on our backsides for prolonged periods each day

The adverse effects of prolonged sitting have come to the attention of many employers.  So much so that many office furniture manufacturers now produce desks that can be easily lowered or raised throughout the workday.  Even if you do not have access to a sitting/standing desk, many cubicles have two work surfaces, it is quite simple to raise one surface for standing while keeping the other for sitting and then switch positions throughout the day.

Dr. Kelly Starrett is a successful physical therapist, owner of San Francisco Cross Fit, and founder of the Mobility Project. Dr. Starrett has made it his mission to give people a solution to this problem.

Check out the video below to learn about the standing desk. Switching to a standing desk can help you become more productive and successful.

Flexibility, Injury prevention, Lifestyle, Recovery

Becoming “Road-Worthy” With IndyCore Wellness And Fitness

Indy Core Fitness Back In Shape

I recently began working with IndyCore Fitness to do some core strengthening. I’m getting old. I’ve been on this rock for 63 years. Up until age 50, I was very fit. Fit enough to run a marathon. Today I would struggle to run around the block. I suffer from chronic sciatica and back pain in the sacral area.

I completed one “starter” session with Kim Rockey and felt some immediate relief.  I decided to undergo a six-week regime to see whether core training can make a difference. Because of those immediate results, I am optimistic. I am optimistic despite having spent thousands of dollars on chiropractic, acupuncture, physical therapy, and cortisone shots.  I had also tried a painful procedure that involved burning nerves in the sacral area with a laser. I conclude the Dr was a quack.  I had resigned myself to accepting a life of chronic pain.  I must say that I found a small bit of relief in letting go of the anxiety and simply accepting my situation.  I have since discovered life need not be painful, that there are answers.

Over the next six weeks I will be blogging about the work I am doing with IndyCore Fitness.  I will write about the exercises and the results in diminishing the pain I have been living with for over ten years.

As with any serious fitness programs, there are things that must first be addressed. IndyCore asked me to complete a health survey.  The survey included questions about my recent health, family histories, and medications I am taking. Under certain circumstances, IndyCore will ask that you see your physician before training with them.

Once the paperwork was completed Kim explained some of the problems that can develop as a result of working in a seated position for many years.  I was a software engineer for 30 years so I have likely developed many problems. I can distill this down to a simple truth: Deskwork results in our hips shifting into a forward position because of our routine posture. Compounding this problem for me is scar tissue that remains from all that running I used to do. Kim had me lie on my back with a softball placed under the area that was causing pain and roll gently side-to-side. I was amazed at the relief I felt after just a few minutes!

Over the next six weeks, I am writing about the specific exercises Kim teaches me for core strengthening.  I will also give an honest assessment of the degree of pain I experience as conditioning progresses. I am looking forward to sharing my progress with you!

Mark

Flexibility, Lifestyle

Successful People Prioritize Sleep

Indy Core Fitness Sleep Quality

Successful Living

We’ve all heard it said that if you want to be successful examine the lives of others who are successful. When you study successful people patterns begin to emerge. One of the things they all have in common is they sleep well. And by now, all should know that sleep is vital to good health, longevity, and peak performance.
 

It’s Crazy Out There

Today’s world is a place of hustle and bustle, constant interruptions. There’s always that next thing that desperately needs completing today. Day to day living is stressful. Getting plenty of rest can help combat stress but here’s the problem: Stress can impact rest in a bad way.

What to Do?

Cutting back on caffeine and making bedtime a routine is a start, but quality sleep is also requires good daytime habits. Here’s some things highly productive people do to make sure they sleep well.
Almost all highly successful people get at least 6 hours of sleep, every night. The most successful businesspeople usually get 6–8 hours a night, averaging about 7. Elite athletes usually sleep ten or more hours, with some, like Lebron James, averaging 11–12 hours a night.
Stick to a Schedule
Aside from the amount of sleep successfully people get, they’re also notable for the regularity of their sleep schedule. The healthiest, most productive people tend to go to sleep and wake up at roughly the same time every day. Even when they travel, they make it their top priority to adjust to their new time zone within a day so that jet lag won’t keep dragging them down.
Stay Active During the Day
Richard Branson goes for a run almost every day at 6 AM. Barack Obama exercises for 45 minutes, 6 days a week. Highly productive people make sure to exercise, even when they’re busy. Hell, they exercise because they’re busy. They understand that a good exercise routine doesn’t cost you time- it actually gives you more time, by giving you more energy and a healthier brain.
Get Some Sunshine
In addition to working out, successful people also make sure to get plenty of light during the day. If they work indoors, they keep the lights bright, the windows uncovered; they make an effort to get outside when they can. They understand that bright light signals their brains to stay away and alert- while also making it easier for the brain to understand that night time is sleep time.
 
Both light and exercise during the day will help make it easier to sleep at night. By being more awake and active during the day- by making daytime truly feel like daytime– you heighten the contrast between day and night, reinforcing your body’s circadian rhythm.
Sleep in a Room Designed for Sleep
“Aren’t all bedrooms designed for sleep?” You ask.  Well in theory, yes. In practice?  Not so much.
 
A well-designed bedroom is a room without distractions. That means no TV, no computer and in my own case, no music-making instruments. There should be no light and noise disturbing you at night. And never, NEVER work in your bedroom.  Never. Highly productive people never work in their bedroom and you shouldn’t either.
 
Successful people never bring anything into their bedroom that causes stress. Aside from sleeping, you shouldn’t be doing very much in your bedroom. Having sex, changing clothes, maybe a little light fiction reading before bed, but that’s it. Controlling your sleep environment is one of the best things you can do to sleep better and improve your overall energy level.
Wrapping it All Up
One would conclude that the most productive people in the world are working almost every waking hour. Some of them probably come close, but all successful people understand the importance of relaxation.
 
Highly productive people prioritize sleep and keep it separate it from work. They never bring work into the bedroom- they’d rather work literally anywhere else, even standing at the kitchen counter.
 
Highly productive make sure to stop working at least a half hour before bed. They follow a set pre-bed routine designed to help them unwind so they can de-stress and get to sleep quickly. Just like sleep time, pre-bed relaxation time is held sacrosanct.
Flexibility, Lifestyle, Weight management

All In Favor Of Better Health Please Stand

indy core fitness sitting working risks
Work While Standing

It is now scientific fact that too much sitting is bad for your health.  Human beings are not “designed” to sit for long periods of time. Unfortunately, technology has led to a situation where people are sitting through their workday and then going home to sit some more while watching television or playing an electronic game.  Do you fit into this common profile?  If so, you have an increased risk of diabetes, heart disease and decreased life-span potential.
Additionally, sitting around is hampering your ability to burn calories.  Studies have linked long periods of sitting to weight gain and obesity.
If you are an office worker and are seated most of the day then you have a problem that puts you at risk.
And there is more to this than your own health concerns.

  • Studies in call-centers have found that those who handle calls while standing close twice as many sales as those who are seated most of the day.
  • This has not gone unnoticed in the world of business and now many companies are outfitting their work areas with desks that can be quickly raised for standing work or dropped for seated work.
What the heck is a standing desk?
  • A standing desk, sometimes referred to as stand-up desk, allows you to stand up comfortably while working
  • Modern versions of the standing desk, sometimes referred to as height-adjustable desks, are adjustable to that the height can be quickly changed so that you can alternate between standing and sitting.
  • As noted earlier, businesses have taken notice that the height-adjustable desks have both health benefits and productivity benefits.
Standing Lowers Your Risk of Weight Gain and Obesity
  • Weight gain is caused by consuming more calories than you can burn. Conversely, weight loss occurs when you take in fewer calories than you are burning.
  • Standing for half of your workday has been shown to burn an additional 170 calories per workday.  That can add up to about 1,000 additional calories burned per week.
Using a Standing Desk Can Lower Blood Sugar Levels
  • The more your blood sugar levels increase after meals, the worse it is for your health and this is especially true for those with type 2 diabetes.
  • A recent study of 10 office workers showed that standing for 180 minutes after lunch reduced the blood sugar spike by 43%.
  • Another study showed that alternating between standing and sitting every 30 minutes throughout the workday reduced blood sugar spikes by an average of 11%.
  • The harmful effects of sitting after meals may explain why excessive sitting is linked to a 112% greater risk of type 2 diabetes.
  • These studies show that using a standing desk at work can lower blood sugar levels, especially after lunch.
Standing Reduces Your Risk of Developing Heart Disease
  • The idea that standing is better for heart health was first proposed way back in 1953.
  • A study found that bus conductors who stood all day had half the risk of heart disease-related deaths as the seated bus driver.
  • Today science has a better understanding of the adverse effects of prolonged sitting.  Studies suggest that standing on the job when compared to prolonged sitting may decrease the risk of heart disease by up to 147%.
  • How harmful is sitting all day?  Even an hour of intense exercise may not make of for the negative effects of a day spent seated at a desk.
  • There should be no doubt in your mind that spending more time on your feet is beneficial for heart health.
Does Your Back Hurt?  Try Standing
  • Back pain is the most common complaints of office workers who sit all day.Several studies were completed on employees who suffered long-term back pain.
  • 32% of the participants reported improvement in lower back pain after several weeks of using a standing desk.
  • A CDC study found that use of a sit-stand desk reduced upper back and neck pain by 54% after just 4 weeks.
    Removal of the sit-stand desks reversed some of those improvements within a 2-week period.
Feeling Moody and Fatigued?
  • Standing desks appear to have a positive influence on overall well-being.
  • In one 7-week study, participants used standing desks and reported less stress and more energy throughout the workday.
    Upon returning to their old desks, all of the gains were erased.
  • These findings align with broader research on sitting and mental health linking sedentary time with an increased risk of both depression and anxiety.
Productivity Benefits
  • A common concern about standing desks is that they hinder daily tasks, such as typing.
  • While standing each afternoon may take some getting used to, standing desks appear to have no significant impact on typical work tasks.
  • In a study of 60 young office employees, using a standing desk for 4 hours each day had no impact on characters typed per minute or typing errors.
  • Considering that standing improves mood and energy as well, using a standing desk is more likely to boost productivity rather than hinder it.
Standing Up For Longer Life
  • Studies have linked increased sitting time and early death.
  • Again, there is a strong association that prolonged sitting increases your risk of type 2 diabetes and heart disease.  This two conditions can appreciably reduce longevity.
  • In fact, a review of 18 studies found those who sit the most are at a 49% greater risk of dying early than those who sit the least.
  • Another study suggested that reducing sitting time to 3 hours per day can raise the average American’s life expectancy by 2 years.
  • Avoiding the problems that can arise from prolonged sitting may help lengthen our lifespan.
It’s Time to Take a Stand

This is why sitting less and standing more is such an important lifestyle change.
Most office supply companies who sell office furniture will have sit-stand desks.
If you decide to switch to a sit-stand desk you should start out splitting your time 50-50 between standing and sitting.

Lifestyle, Weight management

Myth #1: Cardio is the Only Way to Lose Weight

Which of the following pictures depict the best form of exercise for weight loss?

If you chose the dumbbells in the picture on the far right, then you are correct!

It is a common misconception that long-duration, steady-state cardiovascular exercise, such as riding an exercise bike, using an elliptical, or running on a treadmill for an extended amount of time, is the only way to decrease body fat and lose weight.

First, it is important to mention that this form of exercise is beneficial and should not be taken completely out of an exercise program. In fact, HIIT exercise training and interval training are very valuable forms of exercise. However, hours of cardio and nothing else is not the most effective way to reach your weight loss goal.

So, how much do you need to exercise to lose weight?

The American College of Sports Medicine is a nationally recognized leader in the fitness industry. Otherwise known as ACSM, this organization gives the following guidelines regarding exercise with the goal of weight loss:

ACSM recommends that adults participate in at least 150 minutes/week of moderate-intensity physical activity to prevent significant weight gain and reduce associated chronic disease risk factors. For most adults, this amount of physical activity can be easily achieved in 30 minutes/day, five days a week. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. ACSM also recommends strength training as part of this health and fitness regimen, in order to increase fat-free mass and further reduce health risks.

How does strength training help you lose body fat?

In addition to improving your body composition, the National Academy of Sports Medicine (NASM) also describes how resistance training contributes to fat loss.

In a NASM article entitled “Resistance Training Tips,” author Fabio Comana says that resistance training contributes to, “the preservation of, or an increase in muscle mass and bone density, and an elevated metabolic rate that effectively helps us burn more calories and lose unwanted body fat.”

To achieve your 2017 fitness goals, call Indy Core Wellness & Fitness at (317) 430-0063.

Lifestyle, Weight management

Myth #4: You Have to Do Aerobic Activity to Lose Weight

Lose the Misconception You Have to Do Aerobic Activity to Lose Weight

By: Matt Nicholson

While aerobic activity is certainly important and can greatly contribute to weight loss, there is a common misconception that aerobic activity is the only exercise that will lead to weight loss or that strength training will add muscle mass and cause weight gain.  “We naturally lose muscle mass as we age, so we need an activity that helps us maintain muscle mass as we get older”, says Rania Mekary, a researcher with Harvard School of Public Health.
Continue reading Myth #4: You Have to Do Aerobic Activity to Lose Weight →