The JBA board of governors member Giselle Carson
How are you doing in achieving your 2011 resolutions? Do you have the energy, health and motivation to achieve your goals?
If you think you could use some help, I invite you to read on.
I have been doing a lot of reading on the most efficient and effective ways to optimize my health, energy and productivity in order to achieve my professional and fitness goals in a limited amount of time.
As an immigration and litigation attorney, triathlete and an active community member, I have a very full, and at times, stressful schedule. I want to share with you what I have learned.
I believe in the power of sharing and learning from others, particularly if it involves effective strategies to maximize results in less time.
Stand more
In “Move a Little, Lose a Lot,” Dr. James Levine, an obesity expert with the Mayo Clinic, tells us that sitting all day at work not only contributes to obesity, but it could also be killing us.
Physical inactivity slows down our metabolism and increases the risk of cardiovascular disease. Taking repeated breaks from sedentary behavior has been proven to decrease waist circumference, body mass index and improve lipid and glucose tolerance.
As an attorney, it may not be practical to work standing all day, but I stand and walk around whenever possible. I am known for standing while reading at my desk.
Lately, I have added doing pushups against my desk, having walking meetings, and like our JBA President, Mike Freed, using the stairs more often.
Standing, walking, squatting, performing pushups, heel raises or any other movement that stimulates our metabolism for five minutes, every hour, can significantly benefit our health, mental alertness and productivity.
Smile more
Smiling connects people. Smiling has been proven to increase happiness and creativity, reduce stress, strengthen the immune system, boost energy and diminish pain.
In TED’s “Ideas Worth Spreading,” Ron Gutman, founder and CEO of HealthTap, tells us that “we’re born smiling … however, as we age, we tend to smile less. About a third of us smile more than 20 times per day, about 14 percent of us smile less than five times and those with the most amazing superpowers are children, who smile 400 times per day! ... Smiling stimulates our brain reward mechanism in a way that even chocolate can’t match. One smile generates the same level of brain stimulation as up to 2,000 bars of chocolate. And, unlike lots of chocolate, lots of smiling can actually make us healthier.”
Because of the endless positive effects of smiling, I want you to help spread smiles among The JBA. If you have a cartoon or a funny story, please share it with others and/or send it to Joe Wilhelm, staff writer for the Daily Record, at [email protected] and/or Renee Maxey, our JBA Bar Bulletin editor and associate with Holland & Knight at [email protected] for publication consideration.
Do some resistance training
After age 30, inactive adults lose 3-5 percent of their muscle mass per decade. Research has shown resistance training is the key to staying fit, efficient and injury free.
In a lengthy, but informative, e-book “Burn The Fat, Feed The Muscle,” Tom Venuto, natural bodybuilder and renowned author, describes the best exercises to gain strength and muscle and provides many fitness and motivation tips.
If you’re looking to maximize your general fitness, choose movements that involve using multiple joints, such as squatting, lunges, pushups and rowing.
Don’t forget to add core strengthening exercises, such as front and side planks and abdominal crunches into your fitness routine as well. Two to three days of performing resistance training exercises for 30 to 45 minutes can increase endurance, joint stability and ability to effectively handle stress.
Try High Intensity Interval Training (HIIT)
In “The Time-Crunched Triathlete,” Chris Carmichael, Olym-pian, professional cyclist and renowned coach, describes how short and high-intensity interval training (HIIT) has been shown to improve performance, power output, fat utilization and insulin action.
HIIT sessions alternate high-intensity bursts of exercise with short recovery breaks. For example, if you are running or cycling, after a warmup, you would proceed with alternating 30 seconds of all-out sprinting with two to three minutes of light jogging, walking or cycling. Repeat the cycle four to five times and as a progression, increasing the number of alternating cycles.
Do some slow aerobic exercise in a fasting mode
Training in a fasted or glycogen-depleted state at low exercise intensities has been shown to increase the capacity to use fat as a source of fuel.
The best way I accomplish this is to go for a walk or do some easy spinning on a stationary bike at a low intensity for 20-30 minutes two to three times a week just after waking up.
This easy form of exercise is ideal for me to catch up on the news and plan my day. I also have a cup of a strong black coffee with cinnamon before the exercise. Cinnamon has been found to help lower cholesterol, blood sugar levels and increase mental alertness and the body’s natural production of insulin.
Simplify your meals and eat the same few meals over and over again
In “The 4-Hour Body,” Tim Ferriss, best-selling author, entrepreneur and public speaker, says, “the most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same meals over and over again.”
Studies, as well as my personal experience, have shown that nutrition plays a greater role in health than exercise.
You will find it efficient, economical and satisfying to simplify your meals. My grocery list is mostly limited to proteins, vegetables, fruits, nuts and seeds, beans, dairy and whole grains
I am a self-confessed “breadaholic” and “chocoholic,” so I eat bread and chocolate in moderation. As a treat after a long workout, a whole wheat bagel with almond butter, honey, sea salt and half a banana tastes delicious! And once in a while, I also have a piece of dark chocolate or a heavenly slice of flan.
The key is moderation.
Take a power nap
Of all my suggestions, this one is probably the most controversial in our society. My position is that “una siesta” can enhance productivity.
“In Power Sleep,” James Maas, a psychology professor at Cornell University, makes the case for napping as a legitimate tool for enlightened professionals, parents, and anyone with a busy schedule.
Research has found that the brain can refresh itself by napping for two to 20 minutes. Naps can help provide increased alertness, stamina, motor learning and motor performance and facilitate the flow of new ideas.
However, napping longer than 30 minutes during the day may leave you feeling groggy rather than refreshed. It may be difficult for legal professionals to take a power nap during the workday but, if your situation allows it, take advantage of it, and please share how you were able to do it. But remember, don’t sleep on it for too long!
Find the motivation
In “Ultramarathon Man: Confessions of an All-Night Runner,” Dean Karnazes, ultramarathon runner and best-selling author, says, “I work at (staying motivated). Motivation requires self-discipline and personal commitment. It does not come easy.”
He writes that there are days when he doesn’t feel like getting out of bed, but he makes himself.
In “Golf is Not a Game of Perfect,” Bob Rotella, a sports psychologist and PGA consultant, reminds us that a positive attitude and confident outlook are critical to good performance.
For another source of motivation, read “Age is Just a Number,” by Dara Torres, legendary swimmer and five-time Olympic gold medalist. The key to motivation is to pick something you love, like or are interested in and set a goal.
Find a training partner, sign up for an event and keep a positive attitude. Soon you will be on your way to being motivated.
Take a vacation
I end with a reminder from past President Courtney Grimm’s first message to us which was “take a vacation.”
Breaks from our day-to-day routine are essential. My husband, Jeff, and I work at staying healthy and making time to take breaks from our busy lives.
Our mini-adventure vacations are inspiring, rejuvenating (and for me, often scary), but indispensable to our personal growth.
The tips I share in this article are providing me with the energy, stamina and mindset to achieve my challenging professional and personal fitness goals for 2011.
For example, this past June in California, I was a discussion leader during a panel presentation at the American Immigration Lawyers Association Annual Conference and completed a one-day hike to the summit of Mount Whitney.
I hope these tips inspire and help you achieve your goals in 2011. Here’s to your success and health!
Important disclaimer: I am not a doctor, nutritionist or dietitian. I do have a bachelor’s degree in physical therapy from McGill University, but everything in this article is for informational purposes only.
If you choose to use some or all of these suggestions to improve your health and stamina, it is at your own free will and you assume all the risk.
If you have any concerns, consult with your doctor.