to go to Denny's website: www.denny-miller.com
dlmillerxtarzan@cox.net
MAKE SIMPLE CHANGES IN YOUR LIFE STYLE
"The unfortunate things about this world is that good habits are so much easier to give up than bad ones." according to Somerset Maughm.
Instead of exercising for the sake of exercising, make change in your life style. Exercise to live a healthier, happier life. Walk or ride a bike once in awhile rather than driving your car everywhere. When you are looking for a parking space, choose one further from the entrance to your destination. Take the stairs rather than the escalator or elevator. Load your groceries into your car rather than having the store employee getting the exercise.
Read the nutrition labels before deciding what to buy at the grocery store. Manufactures are finally offering foods that are lower in fats, carbs, and calories. Read the labels and make informed choices. Make a conscious decision to take charge of your food intake. Choose thin sliced bread; yogart over ice cream; turkey burgers over regular hamburgers; oven backed chips over fried chips; low fat or skimmed milk over whole milk; and cut down on your food portions. Don't go for the larger box of popcorn or soda just because they are only fifty cents more. Moderation is the key to healthy choices.
Studies show that if we chew our food well and eat slowly, we will consume less. Don't wait until you are really hungry to eat - you tend to eat faster and more when you are hungry.
Don't deny yourself foods. If you want something "fattening" - just cut the portion in half. That way you have satisfied your craving and avoided the feeling of "being punished." Many studies recommend eating small meals six times a day rather than three large meals, daily. Avoid eating after 8 p.m. Breakfast is considered the most important meal of the day. Don't skip meals
We all know what we should basically be doing - we have heard it forever. And yet, we find ourselves dealing with an Obesity Epidemic! A culture that condones obesity, whether consciously, or unconsciously, undermines any attempt to convince people to lose weight! We got caught up in fast foods and super sizing. And we got super sized! Now we need to get back to basics and a common-sense approach to our bodies.
We should eat balanced meals that include fruits and vegetables. There are countless books that tell us which foods are better for us than others, how to substitute ingredients for a healthier outcome, and various ways to prepare these foods. And, let's not forget the internet and television shows that offer unlimited information on all topics. Always avoid extremes, fads and "unbelievable" promises. If it sounds too good to be true...it probably isn't true! Choose the sensible approach. Remember...food doesn't have to taste bad to be good for you and exercising does have to hurt to get results!
Saturday, October 26, 2013
Saturday, October 19, 2013
Thursday, October 17, 2013
HOW TO RIDE A BIKE Posted October 17, 2013
to order Denny's books go to www.deny-miller.com
dlmillerxtarzan@cox.net
HOW TO RIDE A BIKE
There are a variety of stationery bikes available for exercisers. I personally use a recumbent bike, where my knees are above my heart, and my bottom low to the ground. I find it provides a good workout and does not put any stress on my back. Almost all these bikes have the abilities to adjusted the tension for stronger workouts, tracking your speed and calculating your calorie burning.
While riding a stationery bike, some people like to listen to music, to audiobooks or watch television. Some bikes have the DVD capability to take you on a virtual bike ride. Choose the capabilities that make the ride the most enjoyable and gets the best results for you.
Sit in the bucket seat, place the balls of your feet on the pedals, adjusting the distance of the wheel from the seat by pushing against the pedal with foot until that leg is almost straight, with your toes pointed straight up. There should be a slight bend to your knees. Tighten the wheel in place to maintain the distance. Slowly begin pedaling, with your back against the back of the seat.
Warm up, at a slow pace for five minutes. After the five minute warm up, begin pedaling faster for five to ten minutes, every other day. Add one to two minutes each day, until you can pedal comfortably for thirty minutes, five days a week. Allow time to warm up and cool down. At the end of your ride, slow the pace for five minutes. If you are not comfortable pedaling for thirty minutes, you can split your time into shorter intervals.
How do you gage your speed? If you cannot carry on a conversation while riding your bike, you are going too fast. If you can sing while pedaling, you are going too slow. I recommend this "test" of speed when you are also walking for exercise.
If previous blogs I have discussed walking and swimming as other forms of exercise. You can vary the three activities to keep some variety in your routine. If you live in an area where weather becomes an issue this time of year, look into indoor facilities nearby.
The important points are to discuss your proposed exercise routine with your doctor, allow for warm up and cool down periods, maintain a reasonable pace, wear comfortable clothing, wear appropriate shoes and listen to your body - if it hurts, STOP!
I will post the next blog October 25, 2013.
dlmillerxtarzan@cox.net
HOW TO RIDE A BIKE
There are a variety of stationery bikes available for exercisers. I personally use a recumbent bike, where my knees are above my heart, and my bottom low to the ground. I find it provides a good workout and does not put any stress on my back. Almost all these bikes have the abilities to adjusted the tension for stronger workouts, tracking your speed and calculating your calorie burning.
While riding a stationery bike, some people like to listen to music, to audiobooks or watch television. Some bikes have the DVD capability to take you on a virtual bike ride. Choose the capabilities that make the ride the most enjoyable and gets the best results for you.
Sit in the bucket seat, place the balls of your feet on the pedals, adjusting the distance of the wheel from the seat by pushing against the pedal with foot until that leg is almost straight, with your toes pointed straight up. There should be a slight bend to your knees. Tighten the wheel in place to maintain the distance. Slowly begin pedaling, with your back against the back of the seat.
Warm up, at a slow pace for five minutes. After the five minute warm up, begin pedaling faster for five to ten minutes, every other day. Add one to two minutes each day, until you can pedal comfortably for thirty minutes, five days a week. Allow time to warm up and cool down. At the end of your ride, slow the pace for five minutes. If you are not comfortable pedaling for thirty minutes, you can split your time into shorter intervals.
How do you gage your speed? If you cannot carry on a conversation while riding your bike, you are going too fast. If you can sing while pedaling, you are going too slow. I recommend this "test" of speed when you are also walking for exercise.
If previous blogs I have discussed walking and swimming as other forms of exercise. You can vary the three activities to keep some variety in your routine. If you live in an area where weather becomes an issue this time of year, look into indoor facilities nearby.
The important points are to discuss your proposed exercise routine with your doctor, allow for warm up and cool down periods, maintain a reasonable pace, wear comfortable clothing, wear appropriate shoes and listen to your body - if it hurts, STOP!
I will post the next blog October 25, 2013.
Friday, October 11, 2013
GAGE WEIGH LOSS Posted October 11, 2013
to order book "ME TARZAN! YOU TRAIN!" go to: www.denny-miller.com
dlmillerxtarzan@cox.net
THE BEST WAYS TO GAGE WEIGHT LOSS
Physicians, Physical Education Teachers, Health Educators and Nutrition Professionals say the best way to measure weight loss, while on a diet, is to weigh yourself daily. Two other ways to gage your weight are 1.) Look at your refection in the mirror; and 2.) Be aware of how your clothes fit.
Dan Buettner wrote "BLUE ZONE - Lessons for Living Longer From People Who've Lived The Longest." In this New York Times Best Seller Book, Buettner sites a two-year study of more than three thousand women trying to looses weight and keep it off. The study found that after two years, the women who weighed themselves daily lost an average of twelve pounds. The women who never weighed themselves gained five pounds... a seventeen pound swing.
Your weight will vary on a daily basis but you can track your weight loss trend over a period of time. Do not get discouraged if you gain a pound or two one day, stay the course. Your weight will go down! If you find, after a couple of months, that you are not loosing weight, you may need to cut down your meal portions, and/or increase your exercise minutes. The scale will let you know how things are working.
If you find that you need to loosen your belt or undo the top button of your waist band... take those as warning signals, If your clothes feel uncomfortable and you need to buy a larger size...those are warning signals. If you start thinking that certain clothes make you look fat...that's a warning signal. If you start making excuses about the way manufactures are cutting clothes more skimpy or that this shirt must have shrunk in the wash...those are warning signals. Do not ignore the red flags!
If you adopt a regular exercise routine and healthy eating habits as your life style, you will see the benefits when you get on the scale and when you look in the mirror. Your health and attitude will improve. You will feel better about yourself. It is a long-term process and a life-time commitment!
My next posting will be October 17, 2013.
dlmillerxtarzan@cox.net
THE BEST WAYS TO GAGE WEIGHT LOSS
Physicians, Physical Education Teachers, Health Educators and Nutrition Professionals say the best way to measure weight loss, while on a diet, is to weigh yourself daily. Two other ways to gage your weight are 1.) Look at your refection in the mirror; and 2.) Be aware of how your clothes fit.
Dan Buettner wrote "BLUE ZONE - Lessons for Living Longer From People Who've Lived The Longest." In this New York Times Best Seller Book, Buettner sites a two-year study of more than three thousand women trying to looses weight and keep it off. The study found that after two years, the women who weighed themselves daily lost an average of twelve pounds. The women who never weighed themselves gained five pounds... a seventeen pound swing.
Your weight will vary on a daily basis but you can track your weight loss trend over a period of time. Do not get discouraged if you gain a pound or two one day, stay the course. Your weight will go down! If you find, after a couple of months, that you are not loosing weight, you may need to cut down your meal portions, and/or increase your exercise minutes. The scale will let you know how things are working.
If you find that you need to loosen your belt or undo the top button of your waist band... take those as warning signals, If your clothes feel uncomfortable and you need to buy a larger size...those are warning signals. If you start thinking that certain clothes make you look fat...that's a warning signal. If you start making excuses about the way manufactures are cutting clothes more skimpy or that this shirt must have shrunk in the wash...those are warning signals. Do not ignore the red flags!
If you adopt a regular exercise routine and healthy eating habits as your life style, you will see the benefits when you get on the scale and when you look in the mirror. Your health and attitude will improve. You will feel better about yourself. It is a long-term process and a life-time commitment!
My next posting will be October 17, 2013.
Thursday, October 3, 2013
HEALTHY CHOICES Posted October 4, 2013
to purchase book ME TARZAN! YOU TRAIN! go to www.denny-miller.com
dlmillerxtarzan@cox.net
HEALTHY CHOIICES
The World Health Organization states that the three most common causes of chronic disease in our "senior years" are: 1.) Unhealthy diet 2.) Lack of physical activity 3.) Tobacco use.
We Americans used to suffer early death due to infectious diseases. But we have improved our nutrition and hygiene; and medical advances have extended our life expectancy. Now we have to deal with chronic illness. More Americans are now dying from Strokes, Diabetes, and Heart and Lung Diseases. Experts have proven that these chronic diseases are preventable. We can control what we eat and don't eat. We can control how much and what kind of physical activity we do every day. And, we are free to choose to smoke or not smoke.
These three simple life style decisions can help us avoid a slow, painful, crippling death by chronic disease. My own brother, one of the most gifted athletes I have ever seen, took decades to smoke himself to death. It was a miserable death for him, and sad, maddening torture for his friends and family. His death could have been prevented. Thirty hellish years of chronic lung disease could have been avoided and replaced with thirty years of a healthy, happy life, filled with love and joy.
It was his choice, but it was a course that affected all that loved him. We all make choices daily. When you are aware of living a healthier life, it has rippling affects. We start eating better and exercising more. As we see and feel the positive benefits, we are encouraged to continue. We will feel better physically and mentally; willing and able to get up and move...to enjoy life! The choices are simple and they are yours to make!
We cannot choose how we will die. But, we can choose how we will live!
My next blog will post on October 11, 2013.
dlmillerxtarzan@cox.net
HEALTHY CHOIICES
The World Health Organization states that the three most common causes of chronic disease in our "senior years" are: 1.) Unhealthy diet 2.) Lack of physical activity 3.) Tobacco use.
We Americans used to suffer early death due to infectious diseases. But we have improved our nutrition and hygiene; and medical advances have extended our life expectancy. Now we have to deal with chronic illness. More Americans are now dying from Strokes, Diabetes, and Heart and Lung Diseases. Experts have proven that these chronic diseases are preventable. We can control what we eat and don't eat. We can control how much and what kind of physical activity we do every day. And, we are free to choose to smoke or not smoke.
These three simple life style decisions can help us avoid a slow, painful, crippling death by chronic disease. My own brother, one of the most gifted athletes I have ever seen, took decades to smoke himself to death. It was a miserable death for him, and sad, maddening torture for his friends and family. His death could have been prevented. Thirty hellish years of chronic lung disease could have been avoided and replaced with thirty years of a healthy, happy life, filled with love and joy.
It was his choice, but it was a course that affected all that loved him. We all make choices daily. When you are aware of living a healthier life, it has rippling affects. We start eating better and exercising more. As we see and feel the positive benefits, we are encouraged to continue. We will feel better physically and mentally; willing and able to get up and move...to enjoy life! The choices are simple and they are yours to make!
We cannot choose how we will die. But, we can choose how we will live!
My next blog will post on October 11, 2013.
Thursday, September 26, 2013
ME TARZAN! Posted 9/28/2013
dlmillerxtarzan@cox.net
To purchase book: denny_miller.com
POOL EXERCISE
You do not have to know how to swim in order to get good, painless fun exercising in the water. You don't even get your hair wet! You can take pool classes or just do them with a buddy. You stay in the shallow end of the pool or even sit on the pool steps to work your legs.
As a beginner, use the water as the only resistance against your body. When you get comfortable exercising in the water, you can add resistance by wearing webbed-style swim gloves or holding almost weightless dumbbells, made for the water. Both are available at sporting goods store and are relatively inexpensive.
The water takes away most of the gravity pull on your body. Another pleasant sensation is the hydro-massage yogurt as you move through the water. To begin, wade in the shallow end of the pool, waist high. Be sure you check space around you. Make sure you can extend your arms without hitting the edge of the pool.
Place your feet shoulder width apart, with one foot slightly ahead of the other, for stability. Bend your knees so that the water is chest high. You can do a variety of exercises in this position.
You can now do various swim strokes in place: the crawl, butterfly, or breast stroke. Cup your hands to create some resistance. These movements will exercise your shoulders, upper back, and chest muscles. Do 15 repetitions a set, 3 sets for each stroke.
To exercise the upper arms, place arms at your sides and by flexing your elbows, bring your palms to the surface of the water, keeping your elbows close to your sides. Palms up on the way up. Roll your palms over at the top of the water and push down to the start position, under water. The upper ward movement works your biceps and downward, you work the back of your upper arms. Do 15 reps a set, for 3 sets.
Another exercise, keeping your feet stationery, push your arms straight out from your shoulders; again working your triceps. 15 reps a set, for 3 sets.
Next, extend your arms, bringing palms together in front of your knees, as if you are clapping under water. This works your shoulders and chest. 15 reps.
You can hold on to the side of the pool to exercise your legs / flutter kicks or butterfly. You can also set on the edge of the pool steps and do flutter kicks.
Walk in place for five minutes to cool down and stretch the muscles you exercised.
Remember, this is not a competition. If you get tired, STOP!
Do the upper body routine twice a week. Rest those muscles for at least 48 hours between sessions.
IF IT HURTS...DON'T DO IT!
To order the book "ME TARZAN! ME TRAIN! WITHOUT PAIN!" - denny_miller.com
Thursday, September 12, 2013
ME TARZAN! Posted 9/13/2013
dlmillerxtarzan@cox.net
denny_miller.com to order your autographed copy of "ME TARZAN! YOU TRAIN! WITHOUT PAIN!"
MOST DIETS DON'T WORK!
Many of us know people that, during their lifetime, have lost 900 pounds. What the usually means is that they gained and lost the same 30 pounds about 30 times! They did not adopted a reasonable and fun routine for loosing weight so they don't stick to the plan. Think about it.
I recommend a sensible plan of healthy eating and exercise. I also recommend Dr. Andrew Weil's "News Diet." It takes the weight of the world off your shoulders. You will find that you get more rest and feel more relaxed when you restrict the amount of negative/bad news you listen to everyday. And, you will sleep better. Clear your mind and make room for more positive thoughts.
The media concentrates on the negative approach to the news. We get besieged with political scandals, financial problems, terrorist attacks and more pain and suffering locally and worldwide. Even the sports world leans toward the negative. The plan is to eliminate all negative news sources that you listen to, watch or read for an entire week. See how that feels. The next week limit the news input to two days. The next five weeks, add one additional day. At the end of each week, evaluate how you feel. Then make a decision on how much negative news you are willing to live with on a daily basis.
I am not suggesting you be a Pollyanna. I am suggesting that is a way to help clear your mind of the static of bad news. A diet of mainly bad news causes fear. Fear is that little dark where negatives are developed.
I encourage you to take charge of your life. You will feel a lot better about yourself and your lifestyle!
To order your autographed copy of "ME TERZAN! YOU TRAIN! WITHOUT PAIN!" go to: www.denny_miller.com
Email: dennymillerxtarzan@cox.net
denny_miller.com to order your autographed copy of "ME TARZAN! YOU TRAIN! WITHOUT PAIN!"
MOST DIETS DON'T WORK!
Many of us know people that, during their lifetime, have lost 900 pounds. What the usually means is that they gained and lost the same 30 pounds about 30 times! They did not adopted a reasonable and fun routine for loosing weight so they don't stick to the plan. Think about it.
I recommend a sensible plan of healthy eating and exercise. I also recommend Dr. Andrew Weil's "News Diet." It takes the weight of the world off your shoulders. You will find that you get more rest and feel more relaxed when you restrict the amount of negative/bad news you listen to everyday. And, you will sleep better. Clear your mind and make room for more positive thoughts.
The media concentrates on the negative approach to the news. We get besieged with political scandals, financial problems, terrorist attacks and more pain and suffering locally and worldwide. Even the sports world leans toward the negative. The plan is to eliminate all negative news sources that you listen to, watch or read for an entire week. See how that feels. The next week limit the news input to two days. The next five weeks, add one additional day. At the end of each week, evaluate how you feel. Then make a decision on how much negative news you are willing to live with on a daily basis.
I am not suggesting you be a Pollyanna. I am suggesting that is a way to help clear your mind of the static of bad news. A diet of mainly bad news causes fear. Fear is that little dark where negatives are developed.
I encourage you to take charge of your life. You will feel a lot better about yourself and your lifestyle!
To order your autographed copy of "ME TERZAN! YOU TRAIN! WITHOUT PAIN!" go to: www.denny_miller.com
Email: dennymillerxtarzan@cox.net
Thursday, September 5, 2013
LEARNING Posted September 6, 2013
dlmillerxtarzan@cox.net
It is important to be able to use what you have learned. So, let's review some of the things we have touched on over the past two months of my blog postings...
1.) Consult your physician before beginning any exercise program.
2.) Wear comfortable clothing and properly fitted shoes.
3.) Exercise should not be painful! No pain - No gain is a MYTH!
4.) Start slowly and build up your exercise time and reps.
5.) Swimming and walking are two of the best exercises.
6.) Results do not happen over night. There is no magic 5 minute exercise!
7.) Vary your routine and have fun. Be good to yourself.
8.) Be sure you hydrate before, during and after your exercise routine.
9.) Stretch your muscle groups before and after your routine; warm up and cool down.
10.) Develop good eating habits and a healthier lifestyle.
11.) Movement is essential to a healthy, happy life.
One of the best definitions of learning is this - Learning is that process of the mind that allows us to take in new information, retain it, and make a permanent change in our potential behavior.
Here is an anecdote that shows the importance of listening and learning...
For several days a battleship assigned to a training squadron had been on maneuvers in heavy weather. The captain stayed on deck because of poor visibility, caused by patchy fog. Shortly after dark the Lookout on deck reported "Light bearing object on the starboard bow."
The captain asked, "Is it steady or moving astern?" he Lookout replied, "Steady, Captain." This meant they were on a dangerous collision course.
"Signal that ship that we are on a collision course and advise that they change their course by
20 degrees." The reply was "I advise you change your course by 20 degrees."
The captain sent his reply. "I am a Captain and you are to change your course by 20 degrees." The reply was "I am a Seaman Second Class. You need to change your course by 20 degrees."
By now the captain is furious! He spat out his reply, "I am a battleship. Change your course!" Back came the reply, "I am a lighthouse!" The battleship changed course.
This additional information let the captain and his crew know that they were in danger - headed for an ultimate and untimely death. Have you ignored the danger signs about your health? It is not too late to change your course. Adopt a healthier lifestyle - choose a healthier diet and a realistic exercise plan.
If you are interested in additional health and exercise tips, my book "ME TARZAN! YOU TRAIN! WITHOUT PAIN!" can be purchased by clicking www.denny-miller.com
I have attached a fun photo from one of my appearances on GILLIGAN'S ISLAND.
It seems appropriate.
It is important to be able to use what you have learned. So, let's review some of the things we have touched on over the past two months of my blog postings...
1.) Consult your physician before beginning any exercise program.
2.) Wear comfortable clothing and properly fitted shoes.
3.) Exercise should not be painful! No pain - No gain is a MYTH!
4.) Start slowly and build up your exercise time and reps.
5.) Swimming and walking are two of the best exercises.
6.) Results do not happen over night. There is no magic 5 minute exercise!
7.) Vary your routine and have fun. Be good to yourself.
8.) Be sure you hydrate before, during and after your exercise routine.
9.) Stretch your muscle groups before and after your routine; warm up and cool down.
10.) Develop good eating habits and a healthier lifestyle.
11.) Movement is essential to a healthy, happy life.
One of the best definitions of learning is this - Learning is that process of the mind that allows us to take in new information, retain it, and make a permanent change in our potential behavior.
Here is an anecdote that shows the importance of listening and learning...
For several days a battleship assigned to a training squadron had been on maneuvers in heavy weather. The captain stayed on deck because of poor visibility, caused by patchy fog. Shortly after dark the Lookout on deck reported "Light bearing object on the starboard bow."
The captain asked, "Is it steady or moving astern?" he Lookout replied, "Steady, Captain." This meant they were on a dangerous collision course.
"Signal that ship that we are on a collision course and advise that they change their course by
20 degrees." The reply was "I advise you change your course by 20 degrees."
The captain sent his reply. "I am a Captain and you are to change your course by 20 degrees." The reply was "I am a Seaman Second Class. You need to change your course by 20 degrees."
By now the captain is furious! He spat out his reply, "I am a battleship. Change your course!" Back came the reply, "I am a lighthouse!" The battleship changed course.
This additional information let the captain and his crew know that they were in danger - headed for an ultimate and untimely death. Have you ignored the danger signs about your health? It is not too late to change your course. Adopt a healthier lifestyle - choose a healthier diet and a realistic exercise plan.
If you are interested in additional health and exercise tips, my book "ME TARZAN! YOU TRAIN! WITHOUT PAIN!" can be purchased by clicking www.denny-miller.com
I have attached a fun photo from one of my appearances on GILLIGAN'S ISLAND.
It seems appropriate.
Tuesday, September 3, 2013
Thursday, August 29, 2013
HAPPINESS Posted August 29, 2013
dlmillerxtarzan@cox.net
Twenty-three hundred years ago, Aristotle concluded that, more than anything, men and women seek happiness. Happiness can be a goal all by itself. But beauty, money, power and good health are sought after because we expect those things will make us happy. Our best experiences are things that can make us happy.
For instance, physical activity - walker's high - can help create happy moments. What really makes people happy is feeling good bout our lives. It is not just matter of loosing a few pounds, it is a matter of having a choice to have a life worth living. It's all about freedom of choice. It is up to you how you approach your daily life. Do you have a positive attitude?
Victoria University of Wellington, in New Zealand, did a recent analysis of studies of four-hundred thousand people, in sixty-three countries. They found that the people that were able to make their own choices about how they lived their lives enjoyed the highest level of happiness. Another similar survey revealed that people that lived in what they considered a "safe" place, were among the happiest people. Both of these large group studies proved that if people believed they had the freedom to follow their dreams, they led happier lives. Fear is that little, dark room where negatives are developed.
Years ago I read that the capacity for happiness may be as important for success of the human species as opposable thumbs. The article pointed out that it was important for motivational reasons that we maintain a positive mood most of the time. Having an optimistic state of mind is a prerequisite for obtaining such goodies as food, shelter and social support. A positive attitude may motivate human sociability, creativity, and activate a strong immune response to infection. Having both a good mental and physical attitude is a big step toward happiness.
Our opposable thumbs are taking many of us on fantastic, enjoyable adventures, for many hours, everyday of our lives. That could be why computer games often utilize "joy sticks." For many, our thumbs are the most physically fit part of our body, because of the many hours spent playing games.
Our thumbs need a break! Three or four times a week, get up from the chair or couch and take those thumbs on a ten or fifteen minute walk or swim. You will find that it does not take long for your fitness level to improve. You will be happier - more invigorated - and you might even be a better game player.
If you like my blogs, order my fitness book at http://www.denny-miller.com/order-form.pdf
Twenty-three hundred years ago, Aristotle concluded that, more than anything, men and women seek happiness. Happiness can be a goal all by itself. But beauty, money, power and good health are sought after because we expect those things will make us happy. Our best experiences are things that can make us happy.
For instance, physical activity - walker's high - can help create happy moments. What really makes people happy is feeling good bout our lives. It is not just matter of loosing a few pounds, it is a matter of having a choice to have a life worth living. It's all about freedom of choice. It is up to you how you approach your daily life. Do you have a positive attitude?
Victoria University of Wellington, in New Zealand, did a recent analysis of studies of four-hundred thousand people, in sixty-three countries. They found that the people that were able to make their own choices about how they lived their lives enjoyed the highest level of happiness. Another similar survey revealed that people that lived in what they considered a "safe" place, were among the happiest people. Both of these large group studies proved that if people believed they had the freedom to follow their dreams, they led happier lives. Fear is that little, dark room where negatives are developed.
Years ago I read that the capacity for happiness may be as important for success of the human species as opposable thumbs. The article pointed out that it was important for motivational reasons that we maintain a positive mood most of the time. Having an optimistic state of mind is a prerequisite for obtaining such goodies as food, shelter and social support. A positive attitude may motivate human sociability, creativity, and activate a strong immune response to infection. Having both a good mental and physical attitude is a big step toward happiness.
Our opposable thumbs are taking many of us on fantastic, enjoyable adventures, for many hours, everyday of our lives. That could be why computer games often utilize "joy sticks." For many, our thumbs are the most physically fit part of our body, because of the many hours spent playing games.
Our thumbs need a break! Three or four times a week, get up from the chair or couch and take those thumbs on a ten or fifteen minute walk or swim. You will find that it does not take long for your fitness level to improve. You will be happier - more invigorated - and you might even be a better game player.
If you like my blogs, order my fitness book at http://www.denny-miller.com/order-form.pdf
Wednesday, August 21, 2013
ME TARZAN! Posted Friday, August 23, 2013
dlmillerxtarzan@cox.net
LET'S TALK ABOUT EXERCISE MYTHS...
#1 - NO PAIN - NO GAIN! WRONG! This is for athletes only. The 99.999% of us can exercise without pain and we can gain strength, flexibility, endurance, have better balance, a stronger immune system, sleep better, have more energy and can enjoy a healthier and happier lifestyle.
#2 - People who workout with weights lose their flexibility; they become muscle bound. WRONG! Stretching before and after strength training prevents muscle tightness. Do the exercise using the full range of motion.
#3 - Doing progressive resistance exercises can improve aerobic fitness. WRONG! Aerobics (stair climbing, jogging, cycling, rowing, skipping rope) requires using the large muscle groups of the body for a continuous period of time to raise the heart rate to a prescribed training rate for at least twelve minutes, and up to an hour each session. Weight training is more for increasing muscle strength rather than endurance.
#4 - Use this "newest" exercise contraption for just a few minutes a day, for a short period of time and you will be amazed by the results. WRONG! You need to develop a regular exercise routine, working up to thirty minutes each time, for an extended period of time, to see results. It does not happen over night.
#5 - Go for the burn to strengthen and tone your muscles. WRONG! Many repetitions of an exercise, using light weights, only fatigues the muscles. The burn is caused by a build up of lactic acid and other toxins in the muscle and lack of oxygen to the muscle. If you do not progressively increase the resistance (add weight) and keep the repetitions in each set between six and fifteen, you muscles will not gain strength.
#6 - Women that work out with weights will get huge, bulging muscles. WRONG! Testosterone is needed for muscle bulk and women do not have enough testosterone. Women body builders, who have bulging muscles sometimes use muscle growth hormones, steroids, to achieve that muscular look. They can also have increased body hair and a change in their voice. Those steroids have proven t be injurious to those that use them...both male and female.
#7 - When we stop exercising with weights, our muscles turn to fat; and when we use weights our fat turns to muscles. WRONG! Fat and muscles are two different tissues. They will never turn into a different tissue. When we lose weight and improve our muscle tone, we look like our fat has turned into muscle.
#8 - If your primary goal is to lose weight (FAT), jog at 60% TO 80% of your heart rate reserve. WRONG! Walking (between moderately and briskly) up to an hour at 50% to 60% of your heart rate reserve will burn 80% Fat and 20% Carbs. You will put less stress on your feet, ankles, knees, and hips and there is much less chance of injury.
My next blog will post on Friday, August 30, 2013. I have been posting for two months. How are you doing? Stay healthier!
LET'S TALK ABOUT EXERCISE MYTHS...
#1 - NO PAIN - NO GAIN! WRONG! This is for athletes only. The 99.999% of us can exercise without pain and we can gain strength, flexibility, endurance, have better balance, a stronger immune system, sleep better, have more energy and can enjoy a healthier and happier lifestyle.
#2 - People who workout with weights lose their flexibility; they become muscle bound. WRONG! Stretching before and after strength training prevents muscle tightness. Do the exercise using the full range of motion.
#3 - Doing progressive resistance exercises can improve aerobic fitness. WRONG! Aerobics (stair climbing, jogging, cycling, rowing, skipping rope) requires using the large muscle groups of the body for a continuous period of time to raise the heart rate to a prescribed training rate for at least twelve minutes, and up to an hour each session. Weight training is more for increasing muscle strength rather than endurance.
#4 - Use this "newest" exercise contraption for just a few minutes a day, for a short period of time and you will be amazed by the results. WRONG! You need to develop a regular exercise routine, working up to thirty minutes each time, for an extended period of time, to see results. It does not happen over night.
#5 - Go for the burn to strengthen and tone your muscles. WRONG! Many repetitions of an exercise, using light weights, only fatigues the muscles. The burn is caused by a build up of lactic acid and other toxins in the muscle and lack of oxygen to the muscle. If you do not progressively increase the resistance (add weight) and keep the repetitions in each set between six and fifteen, you muscles will not gain strength.
#6 - Women that work out with weights will get huge, bulging muscles. WRONG! Testosterone is needed for muscle bulk and women do not have enough testosterone. Women body builders, who have bulging muscles sometimes use muscle growth hormones, steroids, to achieve that muscular look. They can also have increased body hair and a change in their voice. Those steroids have proven t be injurious to those that use them...both male and female.
#7 - When we stop exercising with weights, our muscles turn to fat; and when we use weights our fat turns to muscles. WRONG! Fat and muscles are two different tissues. They will never turn into a different tissue. When we lose weight and improve our muscle tone, we look like our fat has turned into muscle.
#8 - If your primary goal is to lose weight (FAT), jog at 60% TO 80% of your heart rate reserve. WRONG! Walking (between moderately and briskly) up to an hour at 50% to 60% of your heart rate reserve will burn 80% Fat and 20% Carbs. You will put less stress on your feet, ankles, knees, and hips and there is much less chance of injury.
My next blog will post on Friday, August 30, 2013. I have been posting for two months. How are you doing? Stay healthier!
Friday, August 16, 2013
THE WILL OF RIGHTS Posted August 16, 2013
dlmillerxtarzan@cox.neto
It is important that you establish your own WILL OF RIGHTS! It is your personal declaration of independence!
In previous blog posting, I have suggested ways for you to start moving toward a healthier body, mind and life style. Have you?
I have talked about stretching, swimming and walking, without pain. Hopefully, you have developed a routine that works for you and you are starting to see and feel some positive results.
I have developed a WILL OF RIGHTS for you to use as a guideline.
It is important that you establish your own WILL OF RIGHTS! It is your personal declaration of independence!
In previous blog posting, I have suggested ways for you to start moving toward a healthier body, mind and life style. Have you?
I have talked about stretching, swimming and walking, without pain. Hopefully, you have developed a routine that works for you and you are starting to see and feel some positive results.
I have developed a WILL OF RIGHTS for you to use as a guideline.
- I WILL EXERCISE WITHOUT PAIN! RIGHT!
- I WILL EAT A SENSIBLE, HEALTHY DIET! RIGHT!
- I WILL HAVE A QUIET TIME VERYDAY! RIGHT!
- I WILL ENJOY MY WORK! RIGHT!
- I WILL GET A RESTFUL SLEEP! RIGHT!
- I WILL HELP MY LOVED ONES AD FRIENDS! RIGHT!
- I WILL GIVE BACK! RIGHT!
- I WILL SURROUND MYSELF WITH HEALTHY, HAPPY PEOPLE! RIGHT!
Thursday, August 8, 2013
THE MOST POPULAR EXERCISES Posted August 9, 2013
dlmillerxtarzan@cox.net
Currently, swimming and walking are the most popular choices of exercise - and you don't have to know how to swim. Just stay in the shallow end of the pool and do calisthenics, walking, and leg exercises while holding on to the side of the pool. The risk of injury is very low.
Pool exercises and walking can be done indoors or outside. They are a great way to start your exercise plan.
Start with ten to fifteen minutes. Add two to three minutes each time until you reach thirty minutes. You can alternate swimming and walking and work up to four or five times a week.
There are many appealing benefits to both walking and pool exercising. Let's talk about water exercising first. You get a hydro-massage when you do water exercises. The water provides a gentle resistance. Women like it because they do not have to worry about getting their hair wet. DO NOT exercise in a Jacuzzi; the water is too hot. I suggest you work with a partner.
As a beginner, use the water as the only resistance against your body. The water takes away most of the gravity pull on your body. Wade in the shallow end of the pool, waist high. Make sure you have enough room to extend your arms without hitting the edge of the pool or anyone in the pool. Bend your knees so that the water is chest-level. Keep your feet flat on the bottom of the pool. You can do a variety of exercises in this position.
You can simulate various swim strokes while standing in place. Cup your hands to create a little resistance. These movements will exercise your shoulders, upper back and chest muscles.
Do 15 repetitions a set, 3 sets for each swim stroke.
Keeping your feet stationery, push your arms straight out from your shoulders. Think I am pushing a pizza away. Again, you are working your triceps.
Rest those muscles for at least 48 hours between sessions. You can hold onto he side of the pool and do leg working - scissors motion and kicking. If the pool steps are roomy enough, you can sit and exercise your legs. Walk in place for five minute to cool down and stretch the muscles you worked.
After two or three weeks of this routine, you will be ready to take a pool class. Studies show that people have a better chance of maintaining their exercise routine if they do them with a friend or in a group. There are several pieces of equipment for pool exercises that provide additional water resistance.
Walking is another excellent exercise. Be sure you have good, well-fitted, comfortable walking shoes and wear comfortable clothing. If you walk outside, be sure your route is safe and the surface is smooth. You can use a track at a near-by school. Some people choose to walk on an indoor track or at a mall. Remember to stretch before you begin walking to warm up your muscles and then stretch at the end of your walk, to cool down. If you find it difficult to hold a conversation while walking, you are walking too fast. If you can sing, you are walking too slow. Start out walking 10 to 15 minutes and increase the length of time gradually. Once you are comfortably walking 30 minutes, you can add small hand weights or even soup cans.
A little hint, when you drive to the mall or to the grocery store, don't drive around looking for the closest parking space. Find one a little further from the entrance and walk. Also, if you are able, take the stairs rather than the escalator or elevator.
After two to three months of these routines, you will be impressed with the results. Do upper body exercises twice a week. Rest those muscles for 48 hours between sessions. Alternating your routine is important so that you are exercising various muscle groups.
Remember, you are not competing. If you get tired, STOP!
IF ANY EXERCISE HURTS, DON'T DO IT! BE GOOD TO YOURSELF!
Currently, swimming and walking are the most popular choices of exercise - and you don't have to know how to swim. Just stay in the shallow end of the pool and do calisthenics, walking, and leg exercises while holding on to the side of the pool. The risk of injury is very low.
Pool exercises and walking can be done indoors or outside. They are a great way to start your exercise plan.
Start with ten to fifteen minutes. Add two to three minutes each time until you reach thirty minutes. You can alternate swimming and walking and work up to four or five times a week.
There are many appealing benefits to both walking and pool exercising. Let's talk about water exercising first. You get a hydro-massage when you do water exercises. The water provides a gentle resistance. Women like it because they do not have to worry about getting their hair wet. DO NOT exercise in a Jacuzzi; the water is too hot. I suggest you work with a partner.
As a beginner, use the water as the only resistance against your body. The water takes away most of the gravity pull on your body. Wade in the shallow end of the pool, waist high. Make sure you have enough room to extend your arms without hitting the edge of the pool or anyone in the pool. Bend your knees so that the water is chest-level. Keep your feet flat on the bottom of the pool. You can do a variety of exercises in this position.
You can simulate various swim strokes while standing in place. Cup your hands to create a little resistance. These movements will exercise your shoulders, upper back and chest muscles.
Do 15 repetitions a set, 3 sets for each swim stroke.
Keeping your feet stationery, push your arms straight out from your shoulders. Think I am pushing a pizza away. Again, you are working your triceps.
Rest those muscles for at least 48 hours between sessions. You can hold onto he side of the pool and do leg working - scissors motion and kicking. If the pool steps are roomy enough, you can sit and exercise your legs. Walk in place for five minute to cool down and stretch the muscles you worked.
After two or three weeks of this routine, you will be ready to take a pool class. Studies show that people have a better chance of maintaining their exercise routine if they do them with a friend or in a group. There are several pieces of equipment for pool exercises that provide additional water resistance.
Walking is another excellent exercise. Be sure you have good, well-fitted, comfortable walking shoes and wear comfortable clothing. If you walk outside, be sure your route is safe and the surface is smooth. You can use a track at a near-by school. Some people choose to walk on an indoor track or at a mall. Remember to stretch before you begin walking to warm up your muscles and then stretch at the end of your walk, to cool down. If you find it difficult to hold a conversation while walking, you are walking too fast. If you can sing, you are walking too slow. Start out walking 10 to 15 minutes and increase the length of time gradually. Once you are comfortably walking 30 minutes, you can add small hand weights or even soup cans.
A little hint, when you drive to the mall or to the grocery store, don't drive around looking for the closest parking space. Find one a little further from the entrance and walk. Also, if you are able, take the stairs rather than the escalator or elevator.
After two to three months of these routines, you will be impressed with the results. Do upper body exercises twice a week. Rest those muscles for 48 hours between sessions. Alternating your routine is important so that you are exercising various muscle groups.
Remember, you are not competing. If you get tired, STOP!
IF ANY EXERCISE HURTS, DON'T DO IT! BE GOOD TO YOURSELF!
Thursday, August 1, 2013
ME TARZAN! posted August 2, 2013
dlmillerxtarzan@cox.net
www.denny-miller.com
"You don't look sixty, or forty, or seventy-five! You look amazing!" Translation...You look much younger than the age you say you are.
But you really do look sixty or whatever age you are. You just have taken care of yourself. Your posture is good and you move comfortably and effortlessly. You have exercised painlessly throughout your life, watched what you ate and drank, and what you did not eat or drink. You get sufficient rest, you take "Quiet Breaks", and enjoy your work. You have controlled the stress in your life, to the best of your ability. The result is that you don't look "old"; and you have done it without the benefit of plastic surgery. You have reaped the benefits of a healthy life style.
Sadly, most people in our society haven't lived a healthy life style. They look and feel ten or fifteen years older than they really are. It is not too late to begin a healthier pathway through exercise and smart food choices.
Albert Schweitzer once said disease tended to leave him rather rapidly because it found so little hospitality inside his body. Norman Cousins writes in his book "ANATOMY of an ILLNESS" that laughter is the best medicine.
HOW OLD WOULD YOU BE IF YOU DIDN'T KNOW HOW OLD YOU ARE?
It is time to take charge of your life. Start a routine of stretching, exercising, walking, dancing - whatever feels good. Go through your cupboards and refrigerator. Are you eating healthy? Be good to yourself!
In one of my first blog posting, I talked about stretching. Have you started stretching? Remember, it is not about "how far" but about how good it feels. Are you starting to feel some positive results?
My next posting is Friday, August 9.
www.denny-miller.com
"You don't look sixty, or forty, or seventy-five! You look amazing!" Translation...You look much younger than the age you say you are.
But you really do look sixty or whatever age you are. You just have taken care of yourself. Your posture is good and you move comfortably and effortlessly. You have exercised painlessly throughout your life, watched what you ate and drank, and what you did not eat or drink. You get sufficient rest, you take "Quiet Breaks", and enjoy your work. You have controlled the stress in your life, to the best of your ability. The result is that you don't look "old"; and you have done it without the benefit of plastic surgery. You have reaped the benefits of a healthy life style.
Sadly, most people in our society haven't lived a healthy life style. They look and feel ten or fifteen years older than they really are. It is not too late to begin a healthier pathway through exercise and smart food choices.
Albert Schweitzer once said disease tended to leave him rather rapidly because it found so little hospitality inside his body. Norman Cousins writes in his book "ANATOMY of an ILLNESS" that laughter is the best medicine.
HOW OLD WOULD YOU BE IF YOU DIDN'T KNOW HOW OLD YOU ARE?
It is time to take charge of your life. Start a routine of stretching, exercising, walking, dancing - whatever feels good. Go through your cupboards and refrigerator. Are you eating healthy? Be good to yourself!
In one of my first blog posting, I talked about stretching. Have you started stretching? Remember, it is not about "how far" but about how good it feels. Are you starting to feel some positive results?
My next posting is Friday, August 9.
Thursday, July 25, 2013
ME TARZAN! Posted 7/26/2013
http://www.google.com/dennymillertarzan.blogspot.com dlmillerxtarzan@cox.net PAINLESS, REGULAR PHYSICAL ACTIVITY IS THE CLOSET THING
TO AN ANTI-AGING PILL AVAIABLE! IF IT'S PAINFUL...DON'T DO IT!
If you want to be stronger, have more endurance, be more independent, more limber, sleep better, be more fit and enjoy a longer, more healthy and active life - YOU CAN WITHOUT PAIN!
The U.S. Attorney General's Report on Regular Physical Activity lists these benefits:
The more fit you are, the more freedom you will have to enjoy life. Exercise will help keep the child in you alive. Our bodies were made to move. Your body has a short shelf life. What's the expiration date on your container?
Exercising, without pain, allows us to hold on to the rewards of being fit! Exercise allows us to delight in the joy of movement and grab freedom from the chains of chronic illness. It can give us that child-like feeling...Look at me. I am strong, agile, limber and enduring enough to do it myself!
Painless exercise is about being kind to ourselves. Make exercise fun! If we don't, we probably won't continue to do it. SO, LET'S DO IT!
TO AN ANTI-AGING PILL AVAIABLE! IF IT'S PAINFUL...DON'T DO IT!
If you want to be stronger, have more endurance, be more independent, more limber, sleep better, be more fit and enjoy a longer, more healthy and active life - YOU CAN WITHOUT PAIN!
The U.S. Attorney General's Report on Regular Physical Activity lists these benefits:
- It improves your chances of living longer and living healthier.
- It helps protect you from developing heart disease, high blood pressure and high cholesterol.
- It helps protect you from developing certain cancers, including Colon and Breast Cancer.
- It helps prevent Adult-onset Diabetes.
- It helps prevent Arthritis and may help relieve pain and stiffness in people with this condition.
- It helps prevent bone loss known as Osteoporosis.
- It relieves symptoms of depression and anxiety and improves mood.
- IT CONTROLS WEIGHT.
The more fit you are, the more freedom you will have to enjoy life. Exercise will help keep the child in you alive. Our bodies were made to move. Your body has a short shelf life. What's the expiration date on your container?
Exercising, without pain, allows us to hold on to the rewards of being fit! Exercise allows us to delight in the joy of movement and grab freedom from the chains of chronic illness. It can give us that child-like feeling...Look at me. I am strong, agile, limber and enduring enough to do it myself!
Painless exercise is about being kind to ourselves. Make exercise fun! If we don't, we probably won't continue to do it. SO, LET'S DO IT!
Wednesday, July 17, 2013
FIRST, LET'S TALK ABOUT SHOES
dlmillerxtarzan@cox.net
DENNYMILLERTARZAN.BLOGSPOT.COM
Posting Friday, July 19, 2013
Last week we talked about the importance and benefits of Stretching. In that blog I reminded you to wear comfortable, cotton clothing. This blog will deal mainly with the selection of appropriate shoes for your exercises.
Remember: CINDERELLA IS PROOF THE RIGHT PAIR
OF SHOES CAN CHANGE YOUR LIFE!
I recommend proper fitting shoes when you exercise. Shoes are not necessary for stretching or pool exercises. Wear shoes that are made specifically for the activity you are going to do. Wear well fitting shoes that give you good support and feel good. Podiatrists recommend that you allow 1/2 inch space between the tip of your big toe and the inside, top of the shoe.
Today, the selection of athletic shoes is mind boggling! They can be pricey, but are worth it. Remember: "If the shoe fits...wear it!" Proper fit and comfort are crucial. You want your shoes to enhance your exercise experience; not to become a cause of discomfort and an excuse not to exercise. Do not continue to wear shoes that are "worn out." They will not provide the support or traction you need. People with diabetes may need special shoes. Ask your doctor.
When I played Basketball at UCLA for Coach John Wooden, he would spend the first practice session teaching us how to put our athletic socks on properly, so we would not get blisters. This session stressed the importance of paying attention to details.
Properly fitted shoes are very important and necessary! There are other exercise items that you may want to consider; but they are optional. I suggest a mat for exercising. One pound hand weights are helpful when you are walking or exercising. You can substitute hand weights with cans of soup or small water bottles. Webbed gloves create resistance when you are doing pool exercises. Sporting goods stores also sell swim fins and hand weights designed specifically for the pool.
Remember: when starting a new routine, pace yourself. Start slowly and increase your time and/or repetitions gradually. When walking, if you can hold a conversation the pace is good. If it is difficult to hold a conversation, you are walking too fast. If you can sing, you're walking too slowly.
Remember to stretch before you begin an exercise. While you are stretching, pat yourself on the back! You are headed for a healthier lifestyle! Drink water before, during and after exercising. It is important to stay hydrated!
More next week. I will post the next blog July 26th.
Denny Miller
denny-miller.com
DENNYMILLERTARZAN.BLOGSPOT.COM
Posting Friday, July 19, 2013
Last week we talked about the importance and benefits of Stretching. In that blog I reminded you to wear comfortable, cotton clothing. This blog will deal mainly with the selection of appropriate shoes for your exercises.
Remember: CINDERELLA IS PROOF THE RIGHT PAIR
OF SHOES CAN CHANGE YOUR LIFE!
I recommend proper fitting shoes when you exercise. Shoes are not necessary for stretching or pool exercises. Wear shoes that are made specifically for the activity you are going to do. Wear well fitting shoes that give you good support and feel good. Podiatrists recommend that you allow 1/2 inch space between the tip of your big toe and the inside, top of the shoe.
Today, the selection of athletic shoes is mind boggling! They can be pricey, but are worth it. Remember: "If the shoe fits...wear it!" Proper fit and comfort are crucial. You want your shoes to enhance your exercise experience; not to become a cause of discomfort and an excuse not to exercise. Do not continue to wear shoes that are "worn out." They will not provide the support or traction you need. People with diabetes may need special shoes. Ask your doctor.
When I played Basketball at UCLA for Coach John Wooden, he would spend the first practice session teaching us how to put our athletic socks on properly, so we would not get blisters. This session stressed the importance of paying attention to details.
Properly fitted shoes are very important and necessary! There are other exercise items that you may want to consider; but they are optional. I suggest a mat for exercising. One pound hand weights are helpful when you are walking or exercising. You can substitute hand weights with cans of soup or small water bottles. Webbed gloves create resistance when you are doing pool exercises. Sporting goods stores also sell swim fins and hand weights designed specifically for the pool.
Remember: when starting a new routine, pace yourself. Start slowly and increase your time and/or repetitions gradually. When walking, if you can hold a conversation the pace is good. If it is difficult to hold a conversation, you are walking too fast. If you can sing, you're walking too slowly.
Remember to stretch before you begin an exercise. While you are stretching, pat yourself on the back! You are headed for a healthier lifestyle! Drink water before, during and after exercising. It is important to stay hydrated!
More next week. I will post the next blog July 26th.
Denny Miller
denny-miller.com
Saturday, July 13, 2013
STRETCHING Fifth posting 7/12/2013
dennymillertarzan.blogspot.com
for email response: dlmillerxtarzan@cox.net
Let's talk about the STRETCHING... Stretching is not about how far. Stretching is not competitve. "She can do it, so why can't I?" It is about how it feels for you. It should feel good and it should be comfortable. Think of a cat getting up from a nap. If there is any pain, do not so it! It should feel like a gentle tug in the muscle or muscle group being stretched. Warm up before stretching. Take a warm shower and gently move the parts of your body that are to be strtched. Walk in place. Do arm circles. In my book "ME TARZAN!... YOU TRAIN!... WITHOUT PAIN!" I have pictures showing various stretches and exercises. It is important to stretch prior to beginning any exercise and at the end of your routine. Go into a stretch position slowly. No bouncing or jerky movements. The stretch reflex is a built-in safety device in our muscles. It works like a seat belt in your car. If you stretch a muscle too fast the stretch reflex will flex that muscle to prevent it from tearing. Stretch slowly so you won't be fighting yourself. The muscle will be relaxed. Hold each stretch for 5 to 20 seconds. Come out of the stretch slowly and go right back into the same stretch. You will be able to stretch the the muscle a little further the second time. Don't try to stretch further, just let it happen. STRETCHING IS NOT A CONCENTRATED EFFORT! STRETCHING IS AN EFFORTLESS CONCENTRATION! Stretch anytime, anywhere - alone or in a class. Some people like soft music while stretching. Wear comfortable clothing - cotton garments breath. When indoors, stretch without shoes when you are stretching your toes, feet and ankles. IF THERE IS ANY PAIN - STOP - DO NOT DO IT! Note: If you have had a recent operation or injury to a joint ot muscle group, ask your doctor for advice before starting any stretching and or exercise program. I also recommend Bob Anderson's book "STRETCHING." It is an excellent resource. He has sold over three million copies of this book. I will post my next blog on 7/19/2013. I hope you find these blogs interesting and helpful. I welcome any comments and questions. My website is: denny-miller.com. I am also on Facebook. Stay healthy! Denny Miller
Let's talk about the STRETCHING... Stretching is not about how far. Stretching is not competitve. "She can do it, so why can't I?" It is about how it feels for you. It should feel good and it should be comfortable. Think of a cat getting up from a nap. If there is any pain, do not so it! It should feel like a gentle tug in the muscle or muscle group being stretched. Warm up before stretching. Take a warm shower and gently move the parts of your body that are to be strtched. Walk in place. Do arm circles. In my book "ME TARZAN!... YOU TRAIN!... WITHOUT PAIN!" I have pictures showing various stretches and exercises. It is important to stretch prior to beginning any exercise and at the end of your routine. Go into a stretch position slowly. No bouncing or jerky movements. The stretch reflex is a built-in safety device in our muscles. It works like a seat belt in your car. If you stretch a muscle too fast the stretch reflex will flex that muscle to prevent it from tearing. Stretch slowly so you won't be fighting yourself. The muscle will be relaxed. Hold each stretch for 5 to 20 seconds. Come out of the stretch slowly and go right back into the same stretch. You will be able to stretch the the muscle a little further the second time. Don't try to stretch further, just let it happen. STRETCHING IS NOT A CONCENTRATED EFFORT! STRETCHING IS AN EFFORTLESS CONCENTRATION! Stretch anytime, anywhere - alone or in a class. Some people like soft music while stretching. Wear comfortable clothing - cotton garments breath. When indoors, stretch without shoes when you are stretching your toes, feet and ankles. IF THERE IS ANY PAIN - STOP - DO NOT DO IT! Note: If you have had a recent operation or injury to a joint ot muscle group, ask your doctor for advice before starting any stretching and or exercise program. I also recommend Bob Anderson's book "STRETCHING." It is an excellent resource. He has sold over three million copies of this book. I will post my next blog on 7/19/2013. I hope you find these blogs interesting and helpful. I welcome any comments and questions. My website is: denny-miller.com. I am also on Facebook. Stay healthy! Denny Miller
Friday, July 5, 2013
ME TARZAN INTRODUCTION
dennymillertarzan.blogspot.com As an introduction please look at my web-site denny-miller.com
I have a degree in Physical Education from UCLA and have written a fitness book titled,
"ME TARZAN...YOU TRAIN!...WITHOUT PAIN!" It's for the millions of non-athlete folks that have been told for generations that exercise will do our body NO GOOD unless it hurts. "NO PAIN...NO GAIN!"
To ignore pain works for athletes. That's the price they have to pay to excell in their chosen event.
When they do NOT listen to their body's safety pain signals, injuries will happen. That's why they look like walking adds for Johnson and Johnson. The current Wimbeldon Tennis Tournament is an example.
My book is about NO PAIN ... KNOW GAIN! ... NO INJURYS! Exercise FOR SMART FOLKS!
Denny Miller
dennymillertarzan.blogspot.com
denny-miller.com
I have a degree in Physical Education from UCLA and have written a fitness book titled,
"ME TARZAN...YOU TRAIN!...WITHOUT PAIN!" It's for the millions of non-athlete folks that have been told for generations that exercise will do our body NO GOOD unless it hurts. "NO PAIN...NO GAIN!"
To ignore pain works for athletes. That's the price they have to pay to excell in their chosen event.
When they do NOT listen to their body's safety pain signals, injuries will happen. That's why they look like walking adds for Johnson and Johnson. The current Wimbeldon Tennis Tournament is an example.
My book is about NO PAIN ... KNOW GAIN! ... NO INJURYS! Exercise FOR SMART FOLKS!
Denny Miller
dennymillertarzan.blogspot.com
denny-miller.com
Thursday, June 27, 2013
dennymillertarzan@gmail.com
I had so many responses to my blog announcement that I decided not to wait to write until
July 14th to publish the next one.
But first:
I AM NOT RENDERING MEDICAL OR PROFESSIONAL SERVICES. IF ANY INDIVIDUAL IS CONSIDERING CHANGES IN HIS OR HER HEALTH-RELATED PRACTICES OR REGIMENS, MEDICAL ADVICE OR PROFESSIONAL ASSISTANCE IS REQUIRED AND SERVICES OF A COMPETENT PHYSICAN OR HEALTH PROFESSIONAL SHOULD BE SOUGHT.
Our level of fitness is our personal declaration of independence! We can improve that level by exercising without pain. The stronger we become the more indepndent we are! Painless exercise is the BEST medicine known to mankind.
NO PAIN...NO GAIN is for athletes. They have to ignore pain to excel in their chosen sport. That' the price they have to pay to compete on a higher level. When they ignore their body's pain signals injuries happen. That's why athletes look like walking ads for Johnson and Johnson - tape here and there and everywhere. Inorder to compete at a high level that have to endure serious aches and pains. They compete hurt! Our society rewards them with fame and fortune, cheers and respect, honor and praise. We regard them as super heroes and warriors.
The rest of us - the 99.999% - can enjoy the benefits of exercise without pain. We can gain strength, agility, flexibilty and endurance. We can improve our immune systems, sleep better and live longer.
The value of exercise is not a new idea. Cicero said "Exercise is the secret by which our youthful vigor is carried over into old age." By the way, Cicero wrote this 2,100 years ago.
I hope to motivate you to begin exercising for a healthier life. That's why I wrote "ME TARZAN!...YOU TRAIN!...WITHOUT PAIN!"
I was motivated to exercise, first to play sports and then to get roles on television and in movies. I would never have been selected to star in TARZAN THE APE MAN if I was flabby and out of shape! I enjoyed a fifty-plus year career in Hollywood because I was fit. Exercise has been part of my routine throughout my life. I exercise to live!
Stay healthy,
Denny Miller
ME TARZAN
denny-miller.com
I had so many responses to my blog announcement that I decided not to wait to write until
July 14th to publish the next one.
But first:
I AM NOT RENDERING MEDICAL OR PROFESSIONAL SERVICES. IF ANY INDIVIDUAL IS CONSIDERING CHANGES IN HIS OR HER HEALTH-RELATED PRACTICES OR REGIMENS, MEDICAL ADVICE OR PROFESSIONAL ASSISTANCE IS REQUIRED AND SERVICES OF A COMPETENT PHYSICAN OR HEALTH PROFESSIONAL SHOULD BE SOUGHT.
Our level of fitness is our personal declaration of independence! We can improve that level by exercising without pain. The stronger we become the more indepndent we are! Painless exercise is the BEST medicine known to mankind.
NO PAIN...NO GAIN is for athletes. They have to ignore pain to excel in their chosen sport. That' the price they have to pay to compete on a higher level. When they ignore their body's pain signals injuries happen. That's why athletes look like walking ads for Johnson and Johnson - tape here and there and everywhere. Inorder to compete at a high level that have to endure serious aches and pains. They compete hurt! Our society rewards them with fame and fortune, cheers and respect, honor and praise. We regard them as super heroes and warriors.
The rest of us - the 99.999% - can enjoy the benefits of exercise without pain. We can gain strength, agility, flexibilty and endurance. We can improve our immune systems, sleep better and live longer.
The value of exercise is not a new idea. Cicero said "Exercise is the secret by which our youthful vigor is carried over into old age." By the way, Cicero wrote this 2,100 years ago.
I hope to motivate you to begin exercising for a healthier life. That's why I wrote "ME TARZAN!...YOU TRAIN!...WITHOUT PAIN!"
I was motivated to exercise, first to play sports and then to get roles on television and in movies. I would never have been selected to star in TARZAN THE APE MAN if I was flabby and out of shape! I enjoyed a fifty-plus year career in Hollywood because I was fit. Exercise has been part of my routine throughout my life. I exercise to live!
Stay healthy,
Denny Miller
ME TARZAN
denny-miller.com
Wednesday, June 26, 2013
ME TARZAN!
dennymillertarzan@gmail.com
In the coming weeks I will be chatting about painless exercise. My recent book 'ME TARZAN...YOU TRAIN!...WITHOUT PAIN!" tells how exercise can be fun, affective and painless!
To improve our health, exercise can be the best medicine known to us. Exercise to live - not live to exercise. I hope I can encourage you to get off the couch and start moving - improving the quality of your life. My goal is to help you become a healthier, happier person
My next posting will be July 14th. I look forward to hearing from you and sharing my thoughts and experiences.
Stay healthy!
Denny Miller
ME TARZAN #12
denny-miller.com
In the coming weeks I will be chatting about painless exercise. My recent book 'ME TARZAN...YOU TRAIN!...WITHOUT PAIN!" tells how exercise can be fun, affective and painless!
To improve our health, exercise can be the best medicine known to us. Exercise to live - not live to exercise. I hope I can encourage you to get off the couch and start moving - improving the quality of your life. My goal is to help you become a healthier, happier person
My next posting will be July 14th. I look forward to hearing from you and sharing my thoughts and experiences.
Stay healthy!
Denny Miller
ME TARZAN #12
denny-miller.com
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