People who are positive and happy tend to live longer. They share some of the following psychological characteristics:
High level of self-esteem and inner locus of control
Committed to goals that involve helping others
Value health and survival
Future oriented
Have strong social networks
Balance companionship with solitude
Pursue knowledge of themselves and environment
Dynamic feeling of confidence and positive attitude

Individuals who feel they need to develop more of these characteristics may find that regular participation in Mind/Body activities can help.

How do you describe your mental state right now? Are you happy? Joyful? At peace? Perhaps you are STRESSED! The body responds to the demands that are placed on it and both positive and negative stresses cause a physiological response. Stress can be an enemy of our energy level, which can cause us to feel even more stressed.

Stress can come from real demands or our perception of what is being demanded of us. Worrying about our problems, whether real or imagined, is just as stressful as actually dealing with events. The effects of stress accumulates throughout life and can produce physical symptoms that may be interpreted as illness. In fact, stress may be the main factor in three out of every four visits to the family doctor.

Nobody wants to be "stressed out," at this time of year or any other. We really want to enjoy life and the holiday season. However stress management is not an inborn ability. Our instinct is the "fight or flight" response, which is very ineffective in our society. Fortunately, we can learn to improve our tolerances of stress and the ability to handle it.

An anti-stress lifestyle includes balance, integration, introspection, and wellness. It produces a way to feel good using a variety of methods.

Exercise in general can reduce stress. You usually feel calmer and less tense after a vigorous workout. The drained feeling experienced during high pressure times can be alleviated by a short cardiovascular exercise session. A short routine includes a warm-up, the aerobic effort, and a cool-down in as little as 10 or 15 minutes. Self-expressive movement, like Tai Chi, uses physical energy to relax and empower.

A very busy person can develop a short routine to start the day and unwind from it by combining simple exercises with meditations to gain focus. The purpose of this routine is to help you cope with high stress and feel more relaxed. The exercises involve deep breathing and stretches.

Take the time to learn to relax and accept how relaxation feels. To fully benefit, relaxation must be learned, experienced and practiced. During stress reduction techniques, you may need to include mental statements such as "Let go of past distractions" and "Don't worry about the future."

Explore the world with your senses, touch, taste, smell, hearing, sight, to get a new perspective and relieve stress. Massage, even self-massage, can relieve stress in the head, neck, and feet. Aromatherapy uses scents to create mental states. Lemon or peppermint is used for alertness, spiced apple is for relaxation, and lavender promotes wellness and calmness.

The act of smiling also relieves stress. Try saying something in an angry way while smiling and you will probable find yourself laughing.

Nutrition is another way to fight stress. Make sure you eat enough food throughout the day, not just once or twice, and start the day with breakfast. Carbohydrates give the most energy and about 60% of the food you eat should be complex carbohydrates. Snacks that provide nutritional elements should be included. Try not to go more than 4 hours without eating something.

The effects of stress can be controlled in your life. You can make the decision to control the things that you do have power over and let go of the things you can't. Openly discuss the issues and problems that need to be faced. Pace your schedule and do the amount of activity that is reasonable. Use some of the stress reduction techniques from this article and feel better!

Because stress is one of the most destructive factors in life, stress management is a necessity in today's society. In order to manage stress one must witness it and release it. It is a simple process of letting go. A good way to do this is through exercise. Exercise offers the opportunity to tune into different moods, feelings, attitudes, and states of consciousness. When exercise is combined with techniques such as deep breathing, extended stretching, and body scanning there is an increased probability of decreasing negative states of anxiety.

Yoga is a 6,000-year-old secret to health and vitality. It is a way of remembering the health and wholeness that is our natural state of being. It works in the physical and psychological levels concurrently, and reduces the stresses in both and facilitates relaxation. Physically yoga massages the muscles, internal organs, and nerves. It also encourages deep diaphragmatic breathing and reduces blood pressure. Emotionally yoga creates affirmations about peace, calm, and tranquility and can bring one to a higher state of awareness.

Instructors for a yoga class should be CPR certified and well educated in the mind/ body field. There are a number of certification courses to train yoga instructors. However, many of the poses are very familiar to all fitness professionals, allowing them to offer a taste of the discipline to their students.

Creating the Yoga Class:
Early evenings are the best time for classes. They should be offered at least two times a week and a program length is recommended (about eight weeks). The space where the class is held is extremely important. The ability to dim the lights and turn up the heat is essential. It should also be in an area free of outside noise. Relaxation music is also a great addition. Think of any extra equipment you could use to help in relaxation such as incense, candles, mats, or blankets.

Here is a sample class structure:

• Breathing- 10 min.
• Postures/ Stretching- 45 min.
• Visualization/ Relaxation/ Meditation- 15 min.
• Education/ Sharing/ Affirmations- 15 min.

The Body Wave

This is a stress relieving exercise that my students love!

Sit cross legged on the floor or mat. Rest your hands on your legs and close your eyes. Imagine a gentle ocean wave rolling up your right side from your hip to your rib cage to your shoulders, neck and head (allow your body to respond by bending with the "wave.") As the wave reaches the head, imagine another wave gently rolling up the left side of your body, pushing you the other direction. Follow the wave movement from side to side, relaxing into it for about one minute, or until you want to stop (breath normal and relaxed). Sit up straight, take a slow, deep breath, and open your eyes.

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Stress Busters

Take a deep breath and hold it for 3-5 seconds. Then let it all out at once and relax your jaw and shoulders. Keep your teeth slightly apart.

Gently roll your head, starting at one shoulder and rolling forward and over to the other shoulder, then back forward and to the first shoulder. Then straighten your head and raise your shoulders like you are trying to touch your ears. Lower them and roll them back and forward. Repeat as needed.

At your desk, move your chair back and lean forward with your head in front of the desk. Rest your arms on the desk and lower your head until you feel the stretch in your upper arms, shoulders and upper back.

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INSTANT STRESS BUSTERS

1. The Shoulder Shrug. Sitting, standing, or riding in the car or on a bus, raise your shoulders as high as you can, reaching for your ears. Hold them in that postion for a few seconds and then drop them to their normal position. Repeat three times. You'll instantly relieve upper chest and shoulder tension.
2. The Rag Doll. Stand with arms dangling loosely at your sides and start to shake your hands. Then start shaking your arms. Next sit and repeat the same moves with your legs. You will feel less tense and more alert in minutes.
3. The Natural Lift. Getting outdoors can recharge you in a flash. Even gazing out the window may do the trick. In one study, surgery patients who had a view of trees spent less time in the hospital, took fewer pain relievers, and had fewer complications than patients who looked at a brick wall.
4. The TV Turn-off. It may surprise you, but although television seems relaxing, research shows people feel less relaxed and satisfied after watching TV than they did before they sat down to watch.

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MIND/BODY ACTIVITIES

1. The Balloon.
Stand tall with feet shoulder width apart. Begin a slow 4 count breathing pattern allowing the hands to rise in front to eye level on the inhale and float down on the exhale. Keep the shoulders relaxed. As this breathing/movement pattern continues, imagine that a helium balloon is rising your hands and that returning them down is effortless against the balloon. As you "watch" the balloon lift your hands and then you lower them, see the color, shape, and size of the balloon. Notice if the balloon has a string attached to it. Calmly watch the balloon. Picture being in a beautiful, grassy park with the balloon. Decide if you would like to release the balloon into the sky and watch it float away or if you would like to release the balloon and then hold on to it by the string. Make your decision and then execute it. Watch the results of the balloon against the sky. Focus on how you feel in this experience and allow yourself to enjoy your feelings. When ready, begin the basic 4 count breathing and hand movement for a few more breaths to allow yourself to re-enter your physical surroundings.

2) Focused Stretches.
Using the stretch of your choice, begin with proper alignment and stability. Inhale and move into the stretch on the exhale. When you feel the point of tension hold the stretch. As you maintain the static stretch begin a slow breathing pattern, consciously relaxing the stretching muscle with each exhalation. When you feel the muscle relax, slowly move deeper into the stretch until the tension is felt again. Repeat the breathing and conscious relaxation of the stretched muscle. Repeat with the other side.

3) Sensory Exploration.
Select 5-10 small items that can be identified by smell, taste, or touch (Examples: paper clips, lemon drops, various spices) Place these items in small paper bags with the instructions "Feel me," "Smell me," or "Touch me" written on the outside. The only rule is that nobody can look inside the bags. They must guess what is in the bag with the other senses. You may have them write their answers down for discussion after the game.

The Type A personality, is used to refer to the chronically angry, reactive person. These individuals who exhibit these personality traits are at a higher risk of cardiovascular disease than easy going folks. Why?

There are physiological pathways that link the mind and brain to the heart. The NCA, or neurocardiac axis, is composed of the cerebral cortex, brainstem and hypothalamus. Through these parts of the brain, there is a dialog that occurs by means of hormones between cognitive processes and the heart. The mind communicates with the heart through endorphins, epinephrine, serotonin and testosterone. This dialog can produce a variety of responses to perceived stress that affect blood pressure, blood clotting, and cardiac rhythm.

Besides pumping blood to the body, the heart is also an endocrine gland. It releases a protein hormone (ANF) which helps regulate blood pressure, blood volume and the excretion of water, potassium and sodium. ANF also feeds back to the brain. Emotions and stress affect the ANF output. Individuals who are Type A have an overabundance of hormones, such as adrenaline, being sent to the heart muscle cells, causing them to be more vulnerable to irregular heart rhythms.

Mind body strategies can reduce the risk of premature fatal cardiovascular disease.

• Meditation: Regular quiet contemplation or mindfulness reduces the activation of NCA. Paired with slow relaxed deep breathing it has benefits for the cardiovascular system.
  
• Massage: Reduces unnecessary tension and release of stress hormones
  
• Positive attitude: Developing self-esteem and an inner locus of control can add to a feeling of confidence and increase positive attitude
  
• Mind-body Exercise: Yoga, tai chi, dance, and Pilates are several of the many forms of Mind/body exercise.

Trainers and fitness instructors can find easy ways to include stress reduction methods into their students routines.

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DEADLY DEPRESSION

Did you know that depression is viewed as a common cause of death. A research study finished in 1996 found that the risk of heart attack, as well as death from all causes, increases in chronically "blue" people. The study was conducted on 730 people from the Danish community of Glostrup. The multi-decade long study found that depression can play a role in the development of initial coronary events. The most promising techniques to improve depression are exercise, meditation, and psychotherapy.

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WINTER STRESS?

There are valid reasons for stress reactions that many people experience during the colder season. Seasonal Affective Disorder (SAD) is a depression brought on by the lack of sunlight during winter. It may have a hormonal cause in that light may disturb the production of melatonin and cortisol, which affect the emotional state.

Light deprivation causes some people to feel lethargic, gloomy, and unfocused. The best cure is sunlight, especially morning sunlight.

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CHANGE CYCLES

In most behavior change programs, relapse is the rule rather than the exception. A better term than relapse may be recycle, because people who have tried to change and then returned to old behaviors tend to internalize what they have learned from each attempt at change. This makes the next attempt at change more effective and the success rate goes up. Encouragement to keep trying and build what has been learned into each attempt is a coaching task that the fitness professional can provide.

Stress is any strain on the mind or body that is caused by an external force. Whatever the stress, it can affect our metabolism, physiological functions, and our outlook on life. Some stress is motivating, but the wrong kind of stress can be detrimental to our health. One of the most common stressful feelings is anxiety, usually caused by the fear of not being able to cope with a situation, and this can result in many stress disorders.

Exercise helps to relieve stress by clearing the mind of stressful thoughts. It also blocks bodily feelings through the release of endorphins that can ward off the unhealthy responses from stress in our body. Stress also depletes our vitamin stores, especially B complex and vitamin C, the fatty acid GLA, and many minerals. It is very important to supplement these in the body when we are under stress. Relaxation techniques are also very important in combating stress. Meditation, stretching or yoga, and massage are a few ways we can relax our minds and bodies. Encourage your clients to use these regularly.

Stress is related to disease because of how debilitating it can be to our lives. With exercise, good nutrition, and relaxation techniques we can greatly reduce its effects and lead a healthier life.

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MENTAL HEALTH & EXERCISE

• Single sessions of aerobic exercise can reduce anxiety and increase a positive mood.
• Exercise seems to cause a longer lasting relaxation effect than that from a period of physical rest.
• Mood elevation is similar from vigorous exercise and moderate exercise.
• Regular exercise programs can produce equal or greater benefits than standard forms of psychological counseling for moderate depression treatment.
• Fitness improvements are not required to improve mental health with exercise

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TEN WAYS EXERCISE REDUCES STRESS

1. Reduces Anxiety
2. Produces Relaxation
3. Increases Alertness
4. Improves Self Esteem
5. Reduces Depression
6. Aids in Good Sleep
7. Increases Energy
8. Rids the Body of Excess Adrenaline
9. Encourages a Healthier Diet
10. Gives You Time to Yourself

December marks the season when many people find their normal routines turned upside down. Stress levels rise and fitness and nutrition programs are easy to put aside. Celebrations do not have to ruin your efforts for a healthy lifestyle if you plan a holiday that is centered on wellness and moderation. Consider following the 80/20 principle: Eat and exercise "right" 80% of the time and live guilt-free the other 20%. Enjoy life and find balance.

This article offers some of my favorite tips for helping you feel in control of your lifestyle habits while enjoying yourself during the holidays.

There are some effective methods you can use to enjoy your holiday season in a healthful way. These include:

1. Selecting 2 or 3 moderate health and fitness goals for the next 4-6 weeks.
2. Write your goals on paper. Written goals are used to track your progress, make      your accomplishments obvious, and identify problem areas.
3. Choose 2 - 3 strategies for achieving your goals and write them on the paper.
4. Hang your written plan where you will see it often. Make as many copies as you need.
5. Identify people who will support you and encourage you to stick to your goals.
6. Practice positive reinforcement and rewards for your habits:

Let's see how this plan system can be used for the problem areas.

Most health conscious people both look forward to and dread parties due to the tendency to overindulge in food and alcohol.

Consumed in responsible fashion, one or two alcoholic drinks do not appear to be harmful. However, alcohol is empty calories, and produces many side effects. For active individuals, it is important to realize that alcohol inhibits the anti-diuretic hormone. The more you drink, the more dehydrated you become. Alcohol can also cause hypoglycemia or low blood sugar. Try to drink at least one glass of water for each alcoholic beverage you consume.

When you are watching your weight, it is better to eat nutritious food rather than empty calories. It is believed by many that beer has a lot of carbohydrates and some vitamins, but the amount is so small that it should not substitute for food. Fruit juice is a much more efficient source for carbohydrates.

Parties seldom have a vast array of low fat or nutritious food, and all the favorite appetizers and desserts seem to entice you away from the desire to eat moderately. Perhaps one of your holiday wellness goals is to eat and drink in a moderate fashion at parties. Think specifically of the amount of food and beverages you feel is moderate at an occasion and write this into your goal.

Having written this goal on paper, you can use several of the following strategies to reach your goal:

1. Write the parties on the calendar.
2. Decide ahead of time how much you will eat. Write it on the calendar, too.
3. For one or two days before the party "bank" calories by eating low fat breakfasts and lunches to "save" calories for the party.
4. During the day of the gathering, eat light and low fat food.
5. At the party, put only as much as two bites of each of the foods you would like to try on your plate.
6. Wait 20 minutes before taking any second portions, and then eat only one or two favorites.
7. Eat slowly, concentrating on the flavor and smell of the food.
8. Plan some interesting conversational topics and note the people you want to visit with.
9. Mingle at parties and avoid standing next to the food.

For moderation in drinking alcohol some strategies include:

1. Plan ahead how many drinks you consider moderate. Write it on the calendar.
2. Drink 1 or 2 non-alcoholic drinks in between each alcoholic drink.
3. Concentrate on enjoying conversation with other guests.

It is hard for many people to keep up with regular exercise during very busy times. One of your holiday goals may be to do 2 out of 3 of your regular exercise sessions. Your holiday goal should focus on maintaining your body composition. Strategies you can try include:

1. Write your planned activity or exercise sessions on your calendar.
2. Change the scheduled time to earlier in the day to avoid conflict with social events.
3. Plan visiting with friends in active ways: walks, bowling, tennis, dancing, etc.
4. Plan shorter, more frequent exercise sessions: 20 minutes early morning, 20 minutes at noon.
5. Find a friend who needs encouragement to stay active and exercise together.

Remind yourself of your commitment to a healthy holiday by using positive affirmations. Affirmations are firm statements about your behavior that begin with "I am" or "I have." Some examples of positive affirmations your can use are:

1. "I am committed to my exercise program even during busy times."
2. "I have inner strength and am moderate in my eating and drinking habits."

Dealing with unexpected negative feelings due to increased stress is also common during the holidays. Nobody wants to be "stressed out." Stress management is not an inborn ability. Fortunately, we can learn to improve our tolerances of stress and the ability to handle it.

An anti-stress lifestyle includes balance, integration, introspection, and wellness. It produces a way to feel good using a variety of methods.

Exercise in general can reduce stress. You usually feel calmer and less tense after a vigorous workout. The drained feeling experienced during high pressure times can be alleviated by a short cardiovascular exercise session. A short routine includes a warm-up, the aerobic effort, and a cool-down in as little as 10 or 15 minutes.

Starting or ending the day with a deep breathing and stretching can help you cope with high stress and feel more relaxed. Self-expressive movement, like Tai Chi, uses physical energy to relax and empower. Time and the outside world are forgotten and the focus is on enjoyment, concentration, and a sense of purpose.

Explore the world with your senses, touch, taste, smell, hearing, sight, to get a new perspective and relieve stress. Massage, even self-massage, can relieve stress in the head, neck, and feet. Aromatherapy uses scents to create mental states. Lemon or peppermint is used for alertness, spiced apple is for relaxation, and lavender promotes wellness and calmness.

The act of smiling also relieves stress. Try saying something in an angry way while smiling and you will probable find yourself laughing.

Nutrition is another way to fight stress. Make sure you eat enough food throughout the day, not just once or twice, and start the day with breakfast. Carbohydrates give the most energy and about 60% of the food you eat should be complex carbohydrates. Snacks that provide nutritional elements should be included. Try not to go more than 4 hours without eating something.

Chronic tiredness can indicate dehydration. Active people need a lot of water, and anyone benefits from drinking one glass of plain cold water for each glass of other beverages consumed.

The effects of stress can be controlled in your life. You can make the decision to control the things that you do have power over and let go of the things you can't. Openly discuss the issues and problems that need to be faced. Pace your schedule and do the amount of activity that is reasonable. Your holiday season will by much more enjoyable!

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HAPPY HOLIDAYS TO YOU!

Most people find themselves under extra stress by this time of the year. You already know what a great stress reliever is for you and your clients, and you can encourage them to find time for a short 20 minute brisk walk 3-5 times a week to help them through the "end of year blues."

Here are a few other strategies for handling extra stress:

• Stop Worrying. You can't control some situations, like the weather.
• Take control. Set realistic goals for yourself and rank them. Place the highest priority on tasks that you must do and/or like to do. Relax your expectations for less important things, such as making the bed.
• Assess. Why do some things upset you easily?
• Communicate. Share concerns with close friends and family. Try to solve conflicts with other people before they escalate. Say "No thanks" to things that you really don't have time for.
• Ask for help. Friends, family, professionals and/or clergy can help.
• Escape. Get away from daily stress through leisure activities, such as hobbies, sports, reading, or social events. Get enough sleep.
• Pace yourself. Don't overbook you life and don't let others overbook it for you.
• Exercise. Release pent up energy and get inhsape at the same time.
• Other techniques to deal with stress include meditation, relaxation training, stretching, and deep, relaxed breathing. Laugh a lot.

Try a short visualization: Close your eyes and take a few moments to picture your favorite place for relaxation. Look at all the surroundings, hear the sounds, smell the scents. Use this mental vacation whenever you need to relax./