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Tag Archives for " Fitness and Health "

Jun 05

The Role of Stress Mastery in the Prevention and Remediation of Chronic Illnesses

By Dr. Jack Singer | Blog , General , Stress

by Dr. Jack Singer

The Role of Stress Mastery in the Prevention and Remediation of Chronic IllnessesThe American Psychological Association (APA) conducts a Stress in America Survey each year.  Results show that in 2011, the percentage of Americans feeling extreme stress dropped 10 percent. That’s the good news.

But the bad news is that a significant number of respondents reporting severe stress had no idea that it could actually impact their health. This, despite the widely publicized research for decades that shows that stress is a cause and/or a trigger of many chronic conditions, such as heart disease, allergies, chronic pain, headache syndromes, etc.

The APA cites the astounding statistic that seventy-five percent of health care costs are for chronic illnesses, and stress is often a key cause of those illnesses.  The depressed and anxious moods that are caused by stress negatively impact our immune systems and thus make us more vulnerable to physical illnesses.So…if we learn how to master our stress, we have gone a long way to preventing illnesses.

Other than medication, how can stress be minimized or even avoided altogether? My book, “The Teachers’ Ultimate Stress Mastery Guide,” lists 77 stress mastery tips. One that shows tremendous promise is easy to engage but often ignored:

Exercise

We know from decades of research that exercise makes one’s mood elevated, reduces anger, and helps reduce long term depression.  Moreover, exercise wards off panic and other anxiety problems.

We also know that exercise prevents or minimizes many physical disorders, such as diabetes, headaches, hypertension, cardiovascular disease, etc. So…why not kill the proverbial two birds with one stone by building a consistent exercise routine into our daily lives?  This will undoubtedly add life to your years and years to your life!

Some Recommendations

If you live in the San Diego, CA area, I highly recommend Todd Durkin’s Fitness Quest 10.

Todd Durkin, MA, CSCS, is an internationally recognized performance-enhancement coach, personal trainer, massage therapist, author, and speaker who motivates, educates and inspires people worldwide.  He is the founder and creator of Fitness Quest 10 Todd Durkin Enterprises in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, sports performance training, nutrition, physical therapy, and chiropractic to help transform the bodies, minds and spirits of a broad clientele.  He is a 2 Time Personal Trainer of the Year (IDEA & ACE) and has received numerous industry accolades.

Todd trains dozens of NFL and MLB athletes, including Super Bowl XLIV MVP Drew Brees, Super Bowl XLV Aaron Rodgers, former NFL MVP LaDainian Tomlinson, and athletes such as Kellen Winslow, Shawne Merriman, and a host of others.  He currently works with 9 NFL quarterbacks.  Additionally, he has trained one Olympic Gold Medalist, an MLB Champion & MVP, two X-Games Gold medalists, 2 Heisman trophy winners, and tens of thousands of other elite and amateur athletes as well as fitness enthusiasts.

Facebook

There are MANY wonderful fitness professionals on Facebook who willingly share their health and fitness tips and advice. Many of them have very active business pages where you can connect with them and other people who are interested in health and fitness. Look for people like Todd Durkin, Brett Klika, Sean Croxton,  Dave Quevedo, Doug BalzariniAshley Mahaffey and Trina Gray Fitness.

Go Online

Brett Klika and Sean Croxton created a wonderful e-book called the Underground Workout Manual, complete with videos that allows you to get in a great workout from your computer, iPad or even your mobile phone.

If you are over 40 and struggling with fitness, Shari Fitness has an excellent e-book called Transformation Over 40.

There is a wealth of free and inexpensive health and fitness information on the internet. All you have to do is go find it and then implement a program that works for your particular situation.

 

 

Free 20 Minute Telephone Consultation with Psychologist Dr. Jack Singer

About the Author

Dr. Jack Singer is a licensed Clinical/Consulting Psychologist who works with clients in California via Skype or telephone.  Dr. Jack is also a Professional Speaker.  His keynotes and re-TREATS are enjoyed by thousands of people in multiple professions, every year.  His most popular program is:

How to Live Much Longer Than Your Kids Hoped You Would!

You can contact Dr. Jack at 1-800-497-9880 or via email at: drjack @ askdrjack.com.

Visit his websites:

DrJackSinger.com

Funspeaker.com

PsychologicallySpeaking.co

Jan 07

Take Care of Your Heart Health in 2011

By Dr. Jack Singer | Blog , Fitness and Health , General

Take Care of Your Heart Health in 2011 by Dr. Jack SingerWith rising health care costs this is very definitely the best time to begin to get serious about your health and your families health. Because heart disease can strike anyone without warning, the American Heart Association offers a variety of free programs to help you get started on those New Years resolutions that concern your health. So instead of making a New Years resolution this year, consider making  a New Life resolution. 

The American Heart Assocation is offering an online program called My Life Check and Life’s Simple 7 that offer simple steps toward improving heart health and quality of life.  The My Life Check Assessment allows participants to access plans that will help them get with each of Life’s Simple 7:

  1. Get active
  2. Control cholesterol
  3. Eat better
  4. Manage blood pressure
  5. Lose weight
  6. Reduce blood pressure
  7. Stop smoking

After taking the free assessment, participants can track eating habits, smoking cessation, blood pressure, exercise and weight loss to get motivated and keep moving.

Check with your local health community to see what programs are available to you and make that New Life resolution to be healthy and happy in 2011.

Free 20 Minute Telephone Consultation with Psychologist Dr. Jack Singer

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis

Sep 14

Ten Tips to Get Healthy and Fit

By Dr. Jack Singer | Blog , Fitness and Health

By Dr. Jack Singer

10 Tips To Get Healthy and Fit by Dr. Jack SingerDo you desire a healthy life, but feel like the road to that lifestyle is an impossible one? The truth is that a life of vitality and energy is within your reach. If you’re willing to take a few simple steps toward your dreams, they can become reality. And this can happen quicker than you might think!

Follow these strategies to begin experiencing the healthy life you deserve, starting today:

1. Change your dietary habits. Small changes can make a big difference. Eat more fresh fruits and vegetables, for example. Choose whole-grain foods, and eat as much fiber as possible. Cut back on the sugar.

2. Stop smoking. Certainly you already know the health risks of smoking. Quitting smoking offers you many wonderful consequences. You’ll experience smells that might have been absent from your life for years. You’ll breathe easier and have more energy. If you smoke, the most powerful thing you can do for yourself and your family is to quit.

3. Reduce or eliminate alcohol. Drinking occasionally is okay. But binge drinking is harmful to your liver and other organs. Drink responsibly by limiting your intake of harmful alcoholic beverages.

4. Drink plenty of water. Water detoxifies your body and provides cells with much-needed hydration. If you feel low in energy, you might be surprised at how effective a glass of water can be at perking you up. Low energy is often a sign of dehydration. Drink water when you wake up, before each meal, and as often as you can.

5. Keep your body “regular.” Maintaining a regular bowel habit will produce lots of energy and make you feel healthy.

* Eat greens as often as possible to keep yourself regular.

* Fiber also helps your body to flush out toxins and fat. Eat as many whole grains, fruits, and vegetables as possible to add as much fiber as you can to your diet.

6. Exercise. Incorporate physical movement into your lifestyle for added energy and confidence.

* Try going for a walk at least 30 minutes a day, cleaning your house, gardening, or playing outside with the kids.

* Exercise increases your heart rate and respiration rate, providing more oxygen to your cells.

7. Keep your mind fresh and healthy. Read as often as possible. Play mind games, like crossword puzzles and logic problems. Challenge yourself to games and recreational activities that are outside of your comfort zone. A fit mind works in tandem with your fit body to help you create the lifestyle you crave.
 

8. Stay up to date with your doctor visits. Most family doctors recommend that you see them at least once a year for a routine physical. Other checkups, like regular prostate or breast exams, may be recommended more often. So check with your family physician.

9. Get plenty of rest. Everyone needs a different amount of rest. For most, a minimum of 6 to 8 hours of quality sleep is a must for optimum health.

10. Hang around with like-minded people. If you want to be healthy, spend time with people who are healthy. Seek friendships with people that consider their health a priority in their lives. Spend less time with people that sit around all day and more time with active people. If you do, you’ll have a tendency to become healthy like those people.

A healthy life is within your reach. If you follow these simple strategies and remain patient, you’ll see, feel, and experience the amazing benefits of the healthy lifestyle you deserve.

Free 20 Minute Telephone Consultation with Psychologist Dr. Jack Singer

I am also available for phone consultations with athletes around the U.S. and in-person visits with athletes in Southern California. Call today toll free at 1-800-497-9880 for a free 20 minute telephone consultation with Dr. Jack Singer.

Jack N. Singer, Ph.D.
Certified and Licensed Sport and Clinical Psychologist
Diplomate, National Institute of Sports Professionals, Division of Psychologists
Diplomate, American Academy of Behavioral Medicine
Certified Hypnotherapist, American Academy of Clinical Hypnosis