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[ BACKGROUND SOUNDS ]
[ MUSIC ]
>> HELLO AND WELCOME TO TALKING POINTS.
I'M DAVE KELLY, DIRECTOR OF ADVANCED MEDIA PRODUCTION
AT CAL STATE LONG BEACH.
TODAY WE'LL BE TALKING ABOUT PHYSICAL FITNESS
AND WHAT YOU NEED TO DO IN ORDER TO STAY HEALTHY.
MY GUEST TODAY IS AYLA DONLIN.
AYLA IS THE DIRECTOR OF THE LIFEFIT CENTER AT THE BEACH
AND SHE IS ALSO A FACULTY MEMBER
IN THE DEPARTMENT OF KINESIOLOGY.
WELCOME AYLA AND THANK YOU FOR JOINING US ON TALKING POINTS.
>> THANKS, DAVE, MY PLEASURE.
>> BEFORE WE START ON OUR MAIN SUBJECT
WHICH IS PHYSICAL FITNESS, HEALTH, AND WELLNESS
AND THE HOLISTIC APPROACH,
I WANTED TO GIVE YOU AN OPPORTUNITY TO SAY A FEW WORDS
ABOUT THE LIFEFIT CENTER.
WHAT IS THE LIFEFIT CENTER AND WHAT DO PEOPLE DO THERE?
>> YEAH. THE LIFEFIT CENTER IS A HEALTH
AND FITNESS FACILITY ON CAMPUS.
WE'RE LOCATED IN THE KINESIOLOGY BUILDING.
AND WE CATER TO CAMPUS MEMBERS
AND COMMUNITY MEMBERS ARE WHO AGE 50 AND ABOVE.
SO ALL OF OUR PROGRAMS AND SERVICES ARE TAILORED TO THOSE
WHO ARE AGE 50 AND ABOVE.
WE'RE ALSO AN EDUCATIONAL LAB FOR THE COLLEGE
OF HEALTH AND HUMAN SERVICES.
WE HOST ACADEMIC COURSES INSIDE OF OUR FACILITY
AND WE OFFER INTERNSHIP OPPORTUNITIES FOR STUDENTS
IN THE COLLEGE EACH SEMESTER AS WELL.
>> SO YOU OFFER A FULL RANGE OF PROGRAMMING
AND EXERCISE FACILITIES?
>> WE DO. WE OFFER GROUP FITNESS PROGRAMMING
WHICH IS PROBABLY OUR MOST POPULAR PROGRAMMING.
WE OFFER PERSONAL FITNESS TRAINING THAT FOLKS CAN WORK
WITH A PERSONAL TRAINER WHO NOT ONLY HAS A DEGREE IN KINESIOLOGY
BUT HAS A NATIONALLY RECOGNIZED CERTIFICATION.
AND WE OFFER DIFFERENT ASSESSMENT SERVICES AS WELL.
FOLKS CAN GET A FITNESS ASSESSMENT,
A BALANCE ASSESSMENT.
WE HAVE A BODY COMPOSITION ANALYSIS MACHINE CALLED THE BOD
POD THAT INDIVIDUALS CAN COME IN AND GET ASSESSED.
AND WE OFFER ALL KINDS OF EDUCATIONAL, SOCIAL PROGRAMMING,
AND INFORMATIONAL PROGRAMMING
ON DIFFERENT HEALTH AND WELLNESS TOPICS.
AT LEAST ONCE A MONTH USUALLY.
TWO OR THREE TIMES A MONTH WE HOST THOSE TYPES OF WORKSHOPS.
>> WELL LET'S GET STARTED ON OUR MAIN TOPIC HERE
WHICH IS PHYSICAL FITNESS AND IT'S CORRELATION
WITH OVERALL HEALTH AND WELLNESS BECAUSE I THINK WE CAN AGREE
IN TODAY'S WORLD THAT WE NEED A BALANCED APPROACH.
WE NEED A HOLISTIC APPROACH AS IS THE POPULAR PHRASE TODAY.
WHAT IS THAT HOLISTIC APPROACH?
>> YEAH. I LIKE TO THINK OF IT AS FOUR DIFFERENT SEGMENTS
OR KIND OF THE FOUR LEGS OF THE TABLE OR FOUR LEGS OF A CHAIR
AND FILLING EACH OF THOSE SO THAT YOU'RE
IN A WELL BALANCED STATE.
SO I THINK THE PHYSICAL ASPECT IS A HUGE PIECE OF IT
AND THEN THE MENTAL ASPECT, THE SOCIAL ASPECT,
AND THE SPIRITUAL ASPECT.
AND THOSE ALL CAN BE VERY INTERTWINED AND AS FAR
AS PHYSICAL MOVEMENT MEETING OUR MENTAL, SOCIAL,
AND SPIRITUAL NEEDS AS WELL.
SO I THINK THAT'S HOLISTIC APPROACH TO FITNESS AND HEALTH
THAT REALLY BRINGS THINGS TOGETHER.
>> OKAY. AND LET'S TAKE A LOOK
AT THE PHYSICAL FITNESS SIDE OF IT.
AND THAT DOES INVOLVE THE MOVEMENT.
>> YEP.
>> WHAT'S THE IMPORTANT CONCERN FOR PEOPLE AS THEY GET STARTED
INTO A PHYSICAL FITNESS PROGRAM?
AND I KNOW YOU'RE GOING TO TELL ME THAT A LOT OF PEOPLE TAKE
ON TOO MUCH TOO SOON AND THEN GET BURNED OUT.
>> YES, THAT'S A COMMON PHENOMENON.
THAT'S WHY YOU SEE FOLKS JOIN IN JANUARY
WITH THEIR NEW YEAR'S RESOLUTIONS AND THEN
BY MARCH THE GYM IS QUIET AGAIN.
AND IT'S BACK TO THE LOYAL AND DEDICATED FEW.
THE KEY TO GETTING STARTED IS TO THINK BIG BUT START SMALL
AND MAKE A PLAN FOR YOURSELF BUT GRADUALLY INCREASE.
YOU WANT TO GRADUALLY INCREASE THE FREQUENCY OF YOUR EXERCISE.
GRADUALLY INCREASE THE INTENSITY
AND THEN GRADUALLY INCREASE THE DIVERSITY
AND THE DIFFERENT TYPES OF EXERCISES THAT YOU'RE DOING.
SO THE KEY REALLY IS TO EASE INTO IT
AND MAKE CONSERVATIVE PROGRESSIONS
IN WHAT YOU'RE DOING.
>> YOU HAVE AN ACRONYM FITT, IN THIS CASE.
WHAT DO THOSE LETTERS STAND FOR
AND WHAT IS THE PRINCIPLE BEHIND IT?
>> YEAH, THAT'S SOMETHING WE CALL THE FITT PRINCIPLE
AND IT APPLIES TO ALL OF THE DIFFERENT COMPONENTS OF FITNESS.
SO THE DIFFERENT COMPONENTS OF FITNESS
THAT WE HAVE ARE CARDIORESPIRATORY FITNESS,
MUSCULAR FITNESS WHICH CONSISTS OF MUSCULAR STRENGTH
AND ENDURANCE, POWER, HYPERTROPHY,
AND THEN WE HAVE BALANCE AND FLEXIBILITY
AND BODY COMPOSITION IS CONSIDERED A COMPONENT
OF FITNESS AS WELL.
BUT THE FREQUENCY, INTENSITY, TIME, AND TYPE,
THAT'S THE FITT PRINCIPLE APPLIES TO ALL
OF THOSE DIFFERENT COMPONENTS OF FITNESS.
SO YOU CAN THINK OF YOUR ACTIVITIES RELATED
TO THE FITT PRINCIPLE.
>> AND OF COURSE AS YOU JUST MENTIONED MOMENT AGO,
SUSTAINABILITY OF A PROGRAM IS PROBABLY THE MOST IMPORTANT
THING OF ALL.
YOU HAVE TO GET INTO A PROGRAM THAT YOU WILL BE ABLE TO STAY
WITH OVER THE LONG RUN.
>> YEAH.
>> SPEAKING OF RUNNING --
>> YEP.
>> I HAPPEN TO BE A 5K RUNNER.
I KNOW THAT YOU RUN 10KS.
>> I DO.
>> SO WE HAVE A LOT IN COMMON IN THAT REGARD.
AND I KNOW THAT IN MY HIGH SCHOOL YEARS, I WAS INVOLVED
IN TRACK AND FIELD AND THEN THERE WERE ABOUT, I WOULD SAY,
TWO DECADES THAT WENT BY WHERE I WAS ENJOYING LIFE
BUT NOT EXERCISING.
AND I DECIDED TO GET BACK INTO IT BECAUSE I REALIZED
THAT IF I DID GET INTO A REGULAR FITNESS PROGRAM,
IT WOULD MAKE FEEL MORE ENERGETIC.
>> YEP.
>> AND ALLOW ME TO FEEL HEALTHIER OVERALL.
>> YEP.
>> AND SO ONE OF THE THINGS THAT OCCURRED TO ME AS I GOT BACK
INTO IT WAS, THIS IS GOING TO BE A LONG HAUL.
I CAN'T EXPECT TO BE COMPETITIVE IN 5K RACES
IN JUST A MONTH OR TWO.
>> RIGHT.
>> THIS IS GOING TO TAKE A WHILE
AND THE BODY HAS TO ADJUST AND ADAPT.
>> YEAH.
>> TELL US ABOUT THAT PROCESS.
>> YEAH. I WAS GOING TO MENTION THIS RELATES BACK
TO YOUR QUESTION OF, YOU KNOW, WHAT HAPPENS WHEN PEOPLE START
AND DO TOO MUCH TOO SOON.
SO THERE'S THE PHYSIOLOGICAL ADAPTATIONS
THAT HAVE TO TAKE PLACE.
SO YOUR HEART AND YOUR LUNGS,
YOUR CARDIORESPIRATORY SYSTEM HAVE TO MAKE THE ADJUSTMENT
AND GET USED TO THINGS.
YOUR MUSCULOSKELETAL SYSTEM HAVE TO MAKE THE ADJUSTMENT
AND GET USED TO THINGS.
SO YOUR MUSCLES HAVE TO MAKE THE ADJUSTMENT.
CONNECTIVE TISSUES, YOUR JOINTS, THE BONES,
BUT IT ALSO TAKES GOING BACK TO THIS HOLISTIC PERSPECTIVE,
IT ALSO TAKES AN ADJUSTMENT IN YOUR SOCIAL SCHEDULE.
YOU'RE MAKING CHANGES AND REALLOCATING
AND DEDICATING YOUR TIME.
IT TAKES A SHIFT IN YOUR MENTALITY
BECAUSE YOU'RE MAKING THIS COMMITMENT INTO YOUR RUNNING.
AND I THINK THERE'S A SPIRITUAL COMPONENT OF IT TOO
THAT TIES BACK INTO IT WHERE YOU'RE MAKING AN ADJUSTMENT
AS YOU'RE RELOCATING TIME, ENERGY, AND RESOURCES.
THAT KIND OF CHANGES YOUR OUTLOOK AND YOUR PERSPECTIVE.
SO IT REALLY TAKES THE SUPPORT OF YOUR FAMILY AND OTHERS
THAT ARE AROUND YOU AND THEN TAKES THE SUPPORT
OF YOUR BODY MAKING THOSE ADJUSTMENTS OVER TIME AS WELL.
YEAH.
>> AND WE KNOW THAT DISCIPLINE IS AN IMPORTANT FACTOR
AND I THINK THERE IS
THAT SPIRITUAL COMPONENT IN DISCIPLINE.
THAT IF YOU DISCIPLINE YOUR MIND TO GET
OUT THERE EVERY DAY EVEN IF, YOU KNOW, IT MIGHT BE RAINING
OUT OR MAYBE THERE'S --
>> RIGHT.
>> -- THE WIND BLOWING OR MAYBE YOU ATE TOO MUCH
FOR DINNER OR SOMETHING.
>> RIGHT.
>> BUT YOU STILL HAVE TO DISCIPLINE YOURSELF
TO TAKE CARE OF BUSINESS.
>> YES. I THINK THAT'S A STRONG COMBINATION OF THE MENTAL
AND THE SPIRITUAL SIDE OF THINGS.
AND I FIND THOSE INTERACTING A LOT
AND RUNNING ESPECIALLY I THINK BUT IT COULD BE
IN ALL DIFFERENT KINDS OF DISCIPLINES.
YEAH.
>> AND WE'VE -- THERE WAS A MOVIE ONCE CALLED THE LONELINESS
OF THE LONG DISTANCE RUNNER.
THAT'S THE TITLE OF THE FILM.
>> YEAH.
>> AND SO THERE IS A CERTAIN LONELINESS
TO LONG DISTANCE RUNNING.
>> SURE.
>> BUT IT CAN ALSO BE A SOCIAL EVENT AS WELL.
IF YOU GO OUT WITH FRIENDS, JOIN A RUNNING CLUB,
PARTICIPATE IN 5K RACES ON THE WEEKEND,
AND MAKE FRIENDS THAT WAY.
TALK ABOUT THE INTERSECTION OF THE SOCIAL COMPONENT IN AN EVENT
THAT SEEMS TO BE ON THE SURFACE A LONELY EVENT
BECAUSE OF THE LONG DISTANCE RUNNING.
>> YEAH. I THINK JUST
AS YOU MENTIONED YOU COULD JOIN A RUNNING CLUB
AND HAVE THE SOCIAL FULFILLMENT IN THAT ASPECT
WHERE YOU'RE WORKING OUT ALONGSIDE OF YOUR FRIENDS.
MAYBE THAT'S ON YOUR LOWER INTENSITY DAY
WHERE YOU'RE DOING A LONGER RUN BUT YOU CAN HAVE TIME TO TALK
TO YOUR FRIENDS, INTERACT IN THAT WAY
AND THEN YOU CAN ALSO BRING OUT THE SOCIAL COMPETITIVE SIDE
IF YOU'RE REGISTERING FOR THESE RACES.
YOU CAN KIND OF INDULGE THE COMPETITIVE SIDE OF YOURSELF
IN A SOCIAL ENVIRONMENT IN THAT WAY.
SO I THINK ALL OF THAT TIES BACK IN WITH FILLING THE SOCIAL NEED
AS WELL AS MOVING YOUR BODY IN A PHYSICAL WAY.
>> RIGHT. WELL, LET'S TALK ABOUT SOME OF THE BASICS OF EXERCISE
SUCH AS CARDIOVASCULAR EXERCISE,
ALSO MUSCLE STRENGTH AND MUSCLE TONING.
>> YEAH.
>> THERE'S ALSO FLEXIBILITY AND BALANCE.
TALK ABOUT HOW WE NEED TO INTEGRATE ALL OF THOSE
INTO AN EFFECTIVE EXERCISE PROGRAM.
>> YOU BET.
THE AMERICAN COLLEGE OF SPORTS MEDICINE, ACSM,
WE'LL USE AS THE ACRONYM.
PUT OUT A POSITION STAND BACK IN 2011 ON THE QUANTITY AND QUALITY
OF PHYSICAL ACTIVITY NECESSARY FOR HEALTHY ADULTS.
AND THAT WOULD BE, YOU KNOW,
KIND OF LIKE THE MINIMAL REQUIREMENTS
TO MAINTAIN A HEALTHY LIFESTYLE AS AN ADULT.
AND THEY GAVE CERTAIN REQUIREMENTS
FOR HOW MUCH CARDIORESPIRATORY EXERCISE TO DO.
HOW MUCH MUSCULAR FITNESS, HOW MUCH BALANCE, FLEXIBILITY WORK
THAT YOU SHOULD BE DOING ON A REGULAR BASIS.
AND SO YOU SHOULD ACCUMULATE UP TO 150 MINUTES
OF MODERATE INTENSITY CARDIORESPIRATORY EXERCISE PER
WEEK OR 75 MINUTES OF VIGOROUS INTENSITY EXERCISE PER WEEK
OR A COMBINATION OF THE TWO.
AND WE TALKED ABOUT IN YOUR RUNNING REGIME YOU DO A
COMBINATION OF THE TWO.
SOME DAYS ARE MORE MODERATE.
SOME DAYS ARE HIGHER INTENSITY FOR A NICE COMBINATION.
AND THEN SAME AS THE CASE FOR MUSCULAR FITNESS.
YOU SHOULD BE GETTING ABOUT TWO OR THREE DAYS PER WEEK
WHERE YOU'RE WORKING ALL OF THE MAJOR MUSCLE GROUPS
OF YOUR BODY DOING TWO OR THREE SETS OF 8 TO 10 REPETITIONS.
AND THE LOAD IS THE KEY PART.
AND THE LOAD THAT YOU CHOOSE TO BE JUST ENOUGH WEIGHT
SO THAT YOU CAN GET UP TO 8 REPETITIONS
BUT PROBABLY NOT MANY MORE THAN 10.
THAT'S GOING TO BE A PRETTY DECENT AMOUNT OF WEIGHT
THAT YOU'RE MOVING OR PUSHING.
AND THEN THOSE RECOMMENDATIONS KIND OF PARALLEL
FOR FLEXIBILITY AND BALANCE.
YOU SHOULD BE DOING 2 OR 3 DAYS PER WEEK GETTING 2 OR 3 SETS
OF HOLDING A STRETCH OR A MOVEMENT FOR BETWEEN 10
AND 30 SECONDS FOR EVERY MAJOR MUSCLE GROUP OF YOUR BODY.
SO THOSE ARE KIND OF THE MINIMUM REQUIREMENTS
FOR STAYING HEALTHY AS AN ADULT.
>> ALL RIGHT AND GOING BACK TO THE CONCEPT OF OVERDOING IT.
I KNOW FROM MY PREVIOUS EXPERIENCE WITH WEIGHTLIFTING
WHEN I'VE DONE THAT, THAT YOU REALLY ONLY SHOULD LIFT EVERY
OTHER DAY.
YOU SHOULDN'T LIFT EVERY DAY BECAUSE THE MUSCLES NEED TIME
TO RECOVER AND THEY NEED THAT 48 HOURS STRETCH TO DO THAT.
>> YES ESPECIALLY AT THE BEGINNING
OF YOUR EXERCISE PROGRAM.
YOU NEED TO START SMALL AND GIVE YOURSELF --
I RECOMMEND FOR FOLKS THAT ARE JUST GETTING
INTO MUSCULAR FITNESS OR WEIGHT TRAINING, RESISTANCE TRAINING,
48 HOURS IN BETWEEN TRAINING MUSCLE GROUPS.
SO A NICE WAY TO DO IT IS, LET'S SAY,
ON MONDAY YOU DID MOSTLY LEG EXERCISES AND YOU WANTED
TO RESISTANCE TRAIN AGAIN ON TUESDAY.
THEN YOU CAN DO UPPER BODY.
AND THEN WAIT AND DO LEGS AGAIN ON WEDNESDAY.
SO YOU'RE GIVING YOURSELF ADEQUATE TIME TO RECOVER
IN BETWEEN AND THAT'S WHEN WE SEE PROGRESS ADAPTATION,
MUSCLE GROWTH OR ADAPTATION TO WHAT WE'RE PUTTING ON THEM.
>> SO OFTEN TIMES, THE DOWN TIME CAN BE JUST AS IMPORTANT
AS THE EXERCISE TIME BECAUSE YOU NEED TIME
FOR THOSE MUSCLES TO REBUILD.
>> ABSOLUTELY.
>> AND I WANT TO TRANSITION THOUGHT INTO TALKING
ABOUT MARATHON RUNNING.
>> OKAY.
>> BECAUSE YOU AND I HAVE HAD A DISCUSSION ABOUT THIS PRIOR
TO THE TAPING AND MARATHONS ARE NOT FOR EVERYONE.
>> NOPE.
>> EVEN THOSE OF US THAT ARE CONSIDERED DEDICATED RUNNERS.
I'VE HAD PEOPLE ASK ME, DAVE, I'M SURE IT'S ONLY A MATTER
OF TIME UNTIL YOU RUN A MARATHON.
>> RIGHT.
>> AND I'VE RESPONDED EVERY SINGLE TIME, NO I'M NEVER GOING
TO RUN A MARATHON BECAUSE THAT'S NOT GOING TO WORK FOR ME.
I KNOW WHAT MY BODY'S LIMITATIONS ARE
AND I KNOW THE AMOUNT OF WEAR AND TEAR
THAT IT WOULD TAKE NOT JUST TO RUN THE RACE BUT THE TRAINING
TO GET READY FOR THE RACE --
>> RIGHT.
>> -- IS MORE THAN I THINK I CAN HANDLE.
WHAT ARE YOUR THOUGHTS ON THAT?
>> I LOVE TO TELL PEOPLE YOU HAVE TO FIND WHAT WORKS FOR YOU
AND YOUR BODY BECAUSE IT IS --
IT'S THE TAXATION THAT YOU'RE GOING
TO BE PUTTING ON YOUR BODY.
IT'S THE TIME AND ENERGY AND DEDICATION THAT YOU'RE GOING
TO BE PUTTING INTO IT.
SO YOU HAVE TO THINK ABOUT OUTSIDE
OF JUST THE PHYSICAL SIDE,
CAN YOUR SCHEDULE HANDLE THE DEDICATED TRAINING TIME
THAT IT'S GOING TO TAKE AS WELL?
SOME INDIVIDUALS ARE JUST SO BIOMECHANICAL SOUND
THAT THEY COULD RUN FOR DAYS AND BE FINE.
YOU AND I HAVE TALKED
ABOUT THAT'S NOT OUR BIOMECHANIC STANDPOINT.
SO WE'VE KIND OF FOUND OUR HAPPY DISTANCE
AND I WOULD ENCOURAGE FOLKS TO FIND THEIR HAPPY DISTANCE.
NOT TO FEEL LIKE THEY HAVE TO JUST KNOCK THEMSELVES
DOWN TRYING TO DO HALF MARATHONS OR MARATHONS
IF THEY'RE GETTING PERSISTENT AND RECURRING INJURIES
THAT JUST DON'T GET AWAY.
THEY GET PHYSICAL THERAPY AND THEN IT COMES BACK.
MAYBE IT'S BETTER FOR YOU TO DO A 5K OR A 10K
IF YOU'RE CONSISTENTLY HAVING ILLIOTIBIAL BAND
OR WHAT WE CALL IT BAND SYNDROME.
THAT'S PRETTY COMMON IN RUNNERS.
RUNNERS KNEE, THOSE TYPES OF ISSUES, THEN MAYBE IT'S BETTER
TO JUST PULL BACK, DO A SHORTER DISTANCE
AND WHAT WE WERE JUST TALKING ABOUT EARLIER IS
THAT IN THOSE SHORTER DISTANCES,
THEN MAYBE YOU CAN PUSH A LITTLE FASTER OF A TIME
IN THE SPRINT OF THE 5K.
>> EXACTLY.
AND THE SUSTAINABILITY --
>> YEAH.
>> -- ASPECT IS THE KEY.
>> EXACTLY.
>> WE'VE GOT TO TAKE A BREAK RIGHT NOW.
WE'LL BE BACK IN JUST A MOMENT AND WHEN WE DO COME BACK,
WE'LL TALK ABOUT THE MENTAL STRESS OF LIFE AND HOW WE NEED
TO DEAL WITH THAT IN ORDER TO BE TRULY HEALTHY.
STAY WITH US.
>> [MUSIC] THERE'S A WORLD OF OPPORTUNITY AVAILABLE
THROUGH THE COLLEGE OF CONTINUING
AND PROFESSIONAL EDUCATION AT CAL STATE LONG BEACH.
DOES YOUR CAREER INVOLVE LEGAL WORK?
LAW ENFORCEMENT?
FRAUD INVESTIGATION?
OR CRIME SCENE ANALYSIS?
YOU CAN INCREASE YOUR SKILL LEVEL AND ENHANCE YOUR CAREER
BY ENROLLING IN THE BASIC APPLIED FORENSIC SCIENCE
AND CRIME ANALYSIS CERTIFICATE PROGRAM.
FOR MORE INFORMATION, CONTACT THE COLLEGE OF CONTINUING
AND PROFESSIONAL EDUCATION AT CAL STATE LONG BEACH.
>> WELCOME BACK TO TALKING POINTS.
I'M DAVE KELLY AT CAL STATE LONG BEACH.
MY GUEST TODAY IS AYLA DONLIN.
AYLA IS THE DIRECTOR OF THE LIFEFIT CENTER
AND SHE'S ALSO A FACULTY MEMBER
IN THE DEPARTMENT OF KINESIOLOGY.
AND AYLA, WHEN WE WENT TO THE BREAK,
I MENTIONED THAT WE'RE GOING TO TALK ABOUT HOW TO DEAL
WITH MENTAL STRESS AND THE SPIRITUALITY SIDE
THAT YOU MENTIONED EARLIER AS PART OF A HEALTHY LIFESTYLE.
BUT FIRST, LET'S TALK
ABOUT SOMETHING ELSE THAT'S ALSO REALLY IMPORTANT AND THAT'S DIET
BECAUSE WHAT WE PUT INTO YOUR BODIES IS GOING
TO DEFINITELY AFFECT HOW WE FEEL AND HOW WE PERFORM IF WE ARE
IN AN EXERCISE PROGRAM.
TELL US A LITTLE BIT ABOUT DIET AND HOW IMPORTANT IT IS.
>> YEAH. I LIKE TO TALK ABOUT AS NUTRITION BECAUSE I THINK
WHEN WE SAY WORD DIET, IT AUTOMATICALLY IMPLIES
LIKE A RESTRICTION OR A SPECIFIED AMOUNT
OF FOOD OR TYPE OF FOOD.
SO I USUALLY TALK ABOUT IT IN TERMS OF NUTRITION.
SO I SAY EXERCISE AND NUTRITION.
AND KIND OF WHAT YOU WERE SAYING,
I TELL FOLKS THINK OF FOOD AS FUEL.
SO YOU EXERCISE AND YOU USE FOOD AS FUEL FOR YOUR EXERCISE RATHER
THAN I EXERCISE SO THAT I CAN EAT.
YOU EAT SO YOU CAN EXERCISE NOT EXERCISE SO YOU CAN EAT.
SO IT'S KIND OF FLIPPING THE SWITCH A LITTLE BIT AND JUST
LIKE WE TALKED ABOUT WITH EXERCISE.
I THINK WITH YOUR NUTRITION,
IT TAKES FINDING A SUSTAINABLE PRACTICE OVER TIME.
THAT'S WHY I DON'T THINK DIET WORKS
BECAUSE DIET IMPLIES MAYBE A SHORT REGIMEN IN A SHORT AMOUNT
OF TIME BUT NUTRITION IS LONGSTANDING OVER TIME.
SOMETHING THAT'S SUSTAINABLE FOR YOU.
>> WHAT DOES THE HEALTHY -- I WON'T SAY THE WORD DIET.
WHAT DOES A HEALTHY NUTRITIONAL REGIMEN CONSIST OF?
>> YEAH. I THINK A GREAT RESOURCE TO GO
TO IS THE CHOOSEMYPLATE.GOV AS KIND
OF A FOUNDATION OR THE GROUNDWORK.
AND I LOVE HOW THEY PUT
ON THE PLATE WHAT YOUR PORTION SIZES SHOULD LOOK LIKE.
SO ON YOUR PLATE, YOUR VEGETABLES ARE GOING TO TAKE
UP THE LARGEST PORTION OF YOUR PLATE AND THEN GRAINS TAKE
UP ANOTHER BIG PORTION AND THEN YOU'VE GOT SOME LEFTOVER
FOR FRUIT AND FOR PROTEIN.
AND SO I THINK OF IT IN THAT WAY AS I'M HELPING FOLKS KIND
OF PLAN OUT THEIR MEALS TO KIND OF THINK ABOUT AS YOU'RE LOOKING
AT YOUR PLATE AND AS YOU'RE PLANNING OUT YOUR PORTIONS,
PLAN IT ACCORDINGLY TO THAT.
>> OKAY. AND IN TERMS OF PROTEIN INTAKE,
THIS HAS BECOME A RAGING DEBATE OF LATE.
WE HAVE THE PALEO DIET AND SOME OTHER DIETS
THAT HAVE BEEN AROUND FOR A WHILE.
WHAT DO YOU THINK ABOUT PROTEIN INTAKE AND WHAT PERCENTAGE
OF A PERSON'S NUTRITIONAL INTAKE THAT SHOULD ACTUALLY CONSIST OF?
>> YEAH. I THINK IT DEPENDS LARGELY ON YOUR ACTIVITY LEVEL.
THE MORE ACTIVE YOU ARE AND SPECIFICALLY THE MORE
THAT YOU'RE ENGAGING IN MUSCULAR FITNESS TYPES OF ACTIVITIES,
THE MORE PROTEIN YOU SHOULD CONSUME
SO THAT YOU CAN DO THE REPAIR WORK THAT'S NECESSARY.
SO PROTEIN IS A HUGE COMPONENT FOR OUR REPAIRATION.
AND SO CONSUMING ENOUGH PROTEIN THROUGHOUT THE DAY IS KEY
IN ORDER FOR YOUR MUSCLES TO REJUVENATE AND REPAIR.
SO ARE CARBOHYDRATES AND I THINK PEOPLE GET THE WRONG MESSAGE
WITH THAT.
WE'VE KIND OF AS A SOCIETY, I THINK, SHUNNED CARBOHYDRATES.
I WANT TO MAKE A SHIRT THAT SAYS I HEART CARBS
BECAUSE THEY'RE A HUGE PIECE OF THE FUELING
AND REPAIR WORK AS WELL.
SO AS FAR AS LIKE A PERCENTAGE GOES, I'D SAY ROUGHLY 40 PERCENT
OF YOUR DIET SHOULD BE CARBOHYDRATES AND 20
TO 25 PERCENT SHOULD BE PROTEIN.
AND THEN LET'S TALK --
WE'LL TALK LIKE PRE-WORKOUT, POST-WORKOUT.
PROBABLY POST-WORKOUT IS ONE OF THE MOST IMPORTANT TIMES
TO BE TAKING IN YOUR NUTRIENTS AND MOST SCIENCE NOW IS SHOWING
OR DEMONSTRATING THAT A RATIO OF 3 TO 1 OF CARBOHYDRATES
TO PROTEIN IS THE APPROPRIATE INTAKE POST-WORKOUT.
SO YOU'RE REFUELING, PUTTING THE CARBOHYDRATE BACK IN
AND THEN YOU'RE PUTTING PROTEIN IN TO DO THE REPAIR WORK.
>> WHAT KINDS OF CARBS ARE WE SUPPOSED TO EAT?
>> NOT THE HIGHLY REFINED CARBS THAT YOU SEE IN LIKE DONUTS.
[LAUGHTER] THINGS LIKE THAT.
IT SHOULD BE WHOLE GRAIN AND THE CLOSER THAT YOU CAN GET TO KIND
OF THE RAW GRAIN THE BETTER.
SO BROWN RICE IS GREAT.
WHOLE WHEAT PASTA, WHOLE WHEAT ANYTHING IS GOOD.
I LIKE OATS A LOT, WHOLE GRAIN OATS.
I REALLY ENJOY.
SO THOSE WOULD ALL BE EXAMPLES.
>> YOU'RE NOT AFRAID OF GLUTEN.
>> I'M NOT AFRAID OF GLUTEN.
IT SITS WELL WITH ME.
I KNOW FOR OTHERS THAT MIGHT HAVE A GLUTEN SENSITIVITY THEY
NEED TO, YOU KNOW, RETHINK WHAT THEY'RE CONSUMING
FROM A CARBOHYDRATE PERSPECTIVE
BUT I THINK THAT'S ANOTHER AREA THAT'S VERY POPULAR RIGHT NOW
AS FAR AS THE ANTI-GLUTEN MOVEMENT.
AND I THINK IF YOU HAVE A SENSITIVITY TO IT
OR IF YOU HAVE CELIAC'S DISEASE, THEN OF COURSE YOU HAVE
TO BE SENSITIVE TO GLUTEN
BUT I WOULDN'T NECESSARILY RECOMMEND TAKING IT
OUT UNLESS YOU FIND THAT YOUR BODY OPERATES BETTER
WITHOUT CONSUMING MUCH OF IT.
>> JUST FOR A MOMENT, WE HEAR A LOT ABOUT JUICERS
AND JUICING MACHINES AND SO ON.
WHAT DO YOU THINK ABOUT THE JUICING PHENOMENON?
>> YEAH, I THINK THAT CAN BE A WONDERFUL WAY
TO MAKE A NUTRITIONAL CHANGE.
I PREFER A BLENDER OVER A JUICER.
THAT'S MY PREFERENCE BECAUSE IN A BLENDER YOU'RE KEEPING ALL
OF THE FIBROUS COMPONENTS OF THE FOOD THAT YOU'RE PUTTING IN,
THE FRUITS AND THE VEGETABLES LARGELY.
SO YOU'RE GETTING ALL OF THE PULP,
ALL OF THE GOOD FIBROUS STUFF
THAT HELPS THINGS MOVE THROUGH YOU.
AND THEN IN THE JUICE, IT'S STILL GOOD
BUT YOU'RE NOT GETTING THOSE FIBROUS COMPONENTS.
>> TAKES OUT SOME OF THAT FIBER AS YOU MENTIONED.
>> YEAH AND THE MINERALS AND THE VITAMINS,
I THINK YOU CAN FINE TUNE INTO A GREATER EXTENT DOING BLENDING
VERSUS JUICING AS WELL BUT I'M NOT AN EXPERT IN THAT REALM.
>> OKAY.
>> YEAH.
>> WELL LET'S GET TO WHAT I MENTIONED EARLIER ABOUT DEALING
WITH MENTAL STRESS AND THE SPIRITUAL COMPONENT
OF HEALTHY LIVING.
AND I KNOW THAT YOU HAVE HAD SOME EXPOSURE TO REIKI
IN THE LIFEFIT CENTER.
AND REIKI, FROM WHAT I UNDERSTAND,
IS A JAPANESE TECHNIQUE FOR RELAXATION AND FOR DEALING
WITH ISSUES OF STRESS AND FOR HEALING.
WHAT DO YOU KNOW ABOUT IT?
>> YEAH, I'VE REALLY ENJOYED LEARNING MORE ABOUT IT.
IT'S, FROM WHAT I'M UNDERSTANDING OF IT,
AND I'M ACTUALLY GOING TO GET LEVEL 1 REIKI CERTIFIED COMING
UP LATER IN APRIL BUT IT'S ABOUT CHANNELING THE ENERGY
IN YOUR BODY TO FIND A PLACE OF PEACE AND OF CALM.
AND THAT YOU CAN BE IN ON YOUR OWN
AND THAT YOU CAN SHARE WITH OTHERS.
I THINK THAT'S JUST A BEAUTIFUL PHILOSOPHY IN LIFE.
SO FINDING A DEEP PLACE OF PEACE AND CONTENT AND LOVE AND JOY
WITHIN YOURSELF AND THE ENERGY OF YOUR BODY
SO THAT YOU CAN SHARE THAT WITH OTHER PEOPLE.
AND THAT'S ESSENTIAL WHAT REIKI IS.
SOMETIMES IT'S THOUGHT OF AS A HEALING ART
WHERE YOU'RE PUTTING YOUR HANDS ON OR AROUND ANOTHER PERSON
TO HELP IN THE ENERGY SHARING.
SO THERE'S DIFFERENT WAYS THAT YOU CAN PRACTICE IT.
>> OKAY AND I HAPPENED TO BRING IN SOME PRINCIPLES OF REIKI HERE
AND MAYBE WE CAN TALK ABOUT THESE.
>> YOU BET.
>> I'LL READ THIS VERY BRIEFLY AND HERE ARE THE PRINCIPLES.
JUST FOR TODAY, I WILL LIVE THE ATTITUDE OF GRATITUDE.
JUST FOR TODAY, I WILL NOT WORRY.
JUST FOR TODAY, I WILL NOT ANGER.
JUST FOR TODAY, I WILL DO MY WORK HONESTLY.
JUST FOR TODAY, I WILL SHOW LOVE AND RESPECT
FOR EVERY LIVING THING.
DOES THAT PRETTY WELL ENCOMPASS IT?
>> YEAH THOSE WERE THE SAME 5 PRINCIPLES THAT WERE SHARED
AT OUR INTRODUCTION TO REIKI WORKSHOP.
AND I REALLY LIKE THAT BECAUSE AGAIN, I THINK IT'S BRINGING
IN THE HOLISTIC PERSPECTIVE
AND YOU'RE MAKING THE DECISION ON A DAILY BASIS.
JUST LIKE YOU DO IN THE DISCIPLINE OF YOUR EXERCISE.
YOU MAKE THAT DECISION ON A DAILY BASIS THAT YOU'RE GOING
TO BE DEDICATED TO THAT.
SAME WITH NUTRITION.
SO I THINK IT SHOULD BE THE SAME FOR OUR STRESS AND RELAXATION.
>> AND I LIKE -- I PARTICULARLY LIKE THE ATTITUDE OF GRATITUDE.
IT'S EASY TO TAKE THE OPPOSITE ATTITUDE.
WE'VE ALL BEEN THERE.
>> YEP.
>> BUT DO WE HAVE TO ACTUALLY CONVINCE OURSELVES
TO BE GRATEFUL FOR THINGS.
>> I LOVE THIS FACT.
IT'S A FACT.
IT'S SCIENTIFICALLY PROVEN
THAT GRATITUDE IS THE NUMBER 1 MOST EASILY SELF GENERATED
POSITIVE EMOTION.
SO IT'S SOMETHING THAT WE CAN START TO GENERATE
WITHIN OURSELVES BY SIMPLY THINKING ABOUT THE THINGS
THAT WE ARE GRATEFUL FOR.
AND I DO THINK THAT IT IS A PURPOSEFUL
AND CULTIVATED ATTITUDE.
SO I THINK, YOU KNOW, IT TAKES SOME EFFORT
BUT IT IS THE MOST EASILY SELF GENERATED POSITIVE EMOTION.
>> SO WHEN PEOPLE COME TO YOU, AYLA,
AND SAY I'M SO STRESSED OUT.
I JUST DON'T THINK I CAN DO THIS.
I CAN'T EXERCISE BECAUSE I JUST CAN'T CONCENTRATE.
I'M TOO STRESSED.
WHAT DO YOU TELL PEOPLE LIKE THAT?
>> YEAH. I TRY TO TAKE A HOLISTIC LOOK AT IT.
SO, YOU KNOW, WHAT'S GOING
ON IN YOUR LIFE THAT'S CAUSING THESE THINGS?
AND HOW CAN WE REFOCUS IT?
I REALLY LIKE -- I'M READING A BOOK RIGHT NOW CALLED
BEFORE HAPPINESS.
IT'S BY SHAWN ACHOR.
AND HE TALKS ABOUT MAPPING YOUR LIFE OUT BASED
ON YOUR MEANING MARKERS AND THAT COULD BE A LOT
OF DIFFERENT THINGS BUT STAYING FOCUSED AND REMAINING TRUE
TO THOSE MEANING MARKERS.
RIGHT NOW WE COULD GET DISTRACTED
BY SO MANY DIFFERENT THINGS IN THE WORLD.
THERE'S SO MANY THINGS TO SPEND YOUR TIME,
ENERGY, AND ATTENTION ON.
SO IF YOU CAN FOCUS ON THE MEANING MARKERS,
THE MOST MEANINGFUL ASPECTS OF YOUR LIFE,
THEN THAT CAN REALLY FOCUS YOU
AND I THINK CAN DECREASE STRESS A LOT.
>> AND WHEN WE TALK ABOUT THINGS LIKE YOGA.
THAT'S MOVEMENT BASED.
REIKI IS A LITTLE BIT MORE RELAXATION BASED
BUT CAN WE INTEGRATE ALL KINDS OF TECHNIQUES
TO HELP US FEEL MORE RELAXED?
>> ABSOLUTELY.
I THINK MEDITATION IS A WONDERFUL PRACTICE
AND THAT'S USUALLY INTEGRATED INTO BOTH YOGA AND REIKI.
AND YOU CAN DO THAT ON A DAILY BASIS.
A SIMPLE EXERCISE WOULD BE JUST FOLLOWING YOUR BREATH.
BREATHING IN AND BREATHING OUT AND EVEN COUNTING YOUR BREATH.
SO FOR 10 BREATHS, SAYING IN YOUR MIND I AM BREATHING IN, 1.
I AM BREATHING OUT.
AND I THINK IF YOU CAN JUST DO THAT FOR 10 BREATHS,
IF YOU'RE FEELING STRESSED OUT OR OVERWHELMED THAT'S A NICE WAY
TO KIND OF RECENTER YOURSELF.
>> AND SO WHAT WE'RE REALLY TALKING
ABOUT IS BALANCING MENTAL WELL BEING WITH PHYSICAL WELL BEING.
>> YEAH. AND I THINK IT TAKES BOTH
TO BE BALANCED AS A HUMAN BEING.
YEAH.
>> EXERCISE CAN ALSO STIMULATE THE BRAIN.
AND THIS IS REALLY IMPORTANT.
AND I THINK THE ORIGINAL CONCEPT
OF STUDENT ATHLETE WAS EXACTLY THAT.
YOU ARE A STUDENT AND YOU'RE AN ATHLETE AND ONE HELPS THE OTHER.
YOU CAN LEARN BETTER IF THE BRAIN IS MORE STIMULATED.
EXERCISE HELPS STIMULATE THE BRAIN.
>> YEAH, THE MORE RESEARCH THAT'S COMING OUT,
THE MORE WE'RE SEEING EVIDENCE
THAT MOVEMENT EXERCISE STIMULATES BRAIN ACTIVITY
AND THERE'S SO MUCH RESEARCH IN THAT AREA RIGHT NOW
AND THAT'S BEING PUBLISHED AND COMING OUT.
THAT IT'S JUST SO -- IT'S SO OVERWHELMING THAT IT'S ALMOST,
FOR A LACK OF A BETTER TERM, A NO BRAINER.
[CHUCKLES] THAT MOVING REALLY DOES STIMULATE THE ACTIVITY
AND IT SUSTAINS, TO USE THAT WORD AGAIN,
IT SUSTAINS THE LONGEVITY AND QUALITY
OF YOUR BRAIN LIFE FOR LONGER.
>> WE HAVE TO TALK ABOUT INJURIES
THAT OCCUR AS WE EXERCISE.
>> YEP.
>> AND HOW DO WE LEARN TO SELF DIAGNOSE INJURIES
AND WHEN DO WE ACTUALLY NEED TO GET PHYSICAL THERAPY.
>> YEAH THAT'S SUCH A KEY PIECE.
IF YOU'RE DEALING WITH AN INJURY, I THINK IT'S --
YOU HAVE TO SELF DIAGNOSE VERY CAUTIOUSLY.
I THINK IF YOU GET TO A POINT AT WHICH IT'S A PERSISTENT PAIN,
SO IT'S MOVED BEYOND JUST KIND OF A NAGGING DISCOMFORT
AND IT'S BECOME A PERSISTENT PAIN,
AT THAT POINT I WOULD SEEK THE CONSULTATION
OF A HEALTH PROFESSIONAL.
MAYBE YOU'LL START AT YOUR GENERAL PHYSICIAN
AND THEN GET A REFERRAL TO A PHYSICAL THERAPIST
OR YOU COULD GO STRAIGHT TO A PHYSICAL THERAPIST
IF YOU THINK IT'S AN ORTHOPEDIC ISSUE THAT NEEDS ATTENTION.
SO IF IT'S AROUND A JOINT OR IF YOU FEEL
LIKE THERE'S A MUSCLE STRAIN OR AN ISSUE IN THAT REALM,
YOU COULD SEEK OUT A PHYSICAL THERAPIST AS WELL.
YEAH.
>> AYLA, WE'VE RUN OUT OF TIME.
>> OKAY. IT WENT FAST.
>> BUT THIS HAS BEEN TERRIFIC
AND I'M SURE THE VIEWERS HAVE LEARNED A LOT
AND I'VE CERTAINLY A LOT IN TODAY'S DISCUSSION.
THANKS AGAIN FOR JOINING US.
>> OF COURSE, THANKS DAVE.
>> AND THANK YOU FOR JOINING US
FOR THIS ADDITION OF TALKING POINTS.
JOIN US AGAIN SOON FOR ANOTHER PROGRAM.
UNTIL THEN, I'M DAVE KELLY.
HAVE A NICE DAY.
[ MUSIC ]
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