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You Can Fight!

You have the power to fight against cancer, but how? According to the American Cancer Society by getting sufficient physical activity and eating healthy foods in moderation, an individual’s risk of developing cancer can be greatly reduced.  Although, studies have shown the benefit, 38% of adults do not engage in any physical activity and only 1 in 8 participates in vigorous exercise for the recommended 5 times a week. Why are Americans not exercising even though the benefits are clear in every day news?   I remember my grandmother once asked me, “Why is there so much news about exercise?  We did not have to do this when we were young.”  Even though she did participate in physical exercise with her work and daily tasks, she did not realize the benefits she was receiving. 

In today’s world, we do not have to move if we do not want to. Everything is convenient including the fastest food (although not the most healthy).  We have the luxury of modern technology and the luxury of “jobs” being done with little physical effort; therefore, we have to schedule our time to exercise.

The American Cancer Society states that obesity and physical inactivity may account for 25 to 30% of several major cancers, including colon, post-menopausal breast, endometrial, kidney and cancer of the esophagus. So what are we to do? The following exercise guidelines have become the standard recommendations as reported by the American College of Sports Medicine and American Heart Association.

  • Do moderately intense cardio 30 minutes a day, five days a week                                                   Or Do vigorously intense cardio 20 minutes a day, 3 days a week                                                 and Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. If your goal is currently to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

 Exercise, along with regular exams can help fight cancer early on, but what about cancer survivors? In over nine studies by the British Journal of Sports Medicine, exercise was proven to decrease the risk of death in cancer survivors. I was amazed to learn that in the same studies, 3 hours a week of moderate-intensity exercise was associated with a 50%-53% lower risk of death in breast cancers survivors. Of course living longer can be an incentive to exercise, but we want a higher quality of life as we live.  A national survey of more than 9,000 cancer survivors found that those who met the recommended guidelines for physical activity was associated with a higher healthy related quality of life, including less pain and fewer difficulties with daily task.

As a Wellness Coach, I believe 100% that every woman has the potential to exercise by incorporating a few simple steps in their life to make healthy living a lifestyle and not a crash course that leads to failure. Of course, there are risk factors that we can not control, but regular exercise and eating a balanced diet is something we can control to lower our risk of cancer. It is not just about living, but living the best we can with the body God has given us.

I Corinthians 6:19 says:  “Do you know that your body is a temple of the Holy Spirit who is in you whom you have from God and you are not your own.”

Let us do our part to fight what we know and can control.  You have a Power that no one else has.

To learn more about having a personal fitness plan and be ft for life, call me for a free consultation as your Wellness Coach at 409-550-7606 or email me at crystal@crystalclearchange.com.

Raising Confident Children, pt. 3

Parents play three distinct roles as mom or dad, teaching, coaching and cheeringWhen children are young, our every action teaches them what we believe . As they grow, we teach then stand on the sidelines and watch them practice. At some point in life, every child makes a decision or a series of decisions that are the exact opposite of what a  parent would choose for them.

What to do? What to do?  When your teenager, young adult or adult child is off-roading  and you, the parent can see there's an easier way to arrive at the same destination, how do you advise when no one wants your advice? I'd like to submit to you the idea that this is when we put on our cheerleading uniforms and begin to "cheer" them through the game.

Sound,independent decisions are what we want to see our children repeat over and over. One definition for sound is sensible. What is sensible to a man or woman in their 20's might not be to one in their 40's. Because of experience, a parent can usually "see farther" than their child but it doesn't change the fact that most of us are who we are because of the mistakes we've made, and our children will become the men and women they are destined to be through their good and bad decisions.

If your child isn't interested in your words of wisdom,  it's okay to let him/her know you would do things differently, but don't stop there. Do your own self a favor. Look at the attributes your child possesses and verbalize them. "I admire your ability to commit," "Your creativity amazes me," "You're such a risk-taker!" Hearing you speak positively  will let your child know 1) your love is unconditional 2) you believe in him/her 3) you are a safe place to run to if things don't work out. Hearing your own words can assuage your fears because you can visualize the characteristics you name out and when you do, you'll realize your child is many times, better equipped than you think.

Finally, human beings are like a garden. There are all kinds of flowers. Some require direct sun and some flourish in shade. We can be comforted in knowing  there is a Gardener that waters daily and guards it day and night, ensuring the care of each individual flower.