Ultimate Exerciser
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US $74.94
On Being A SEN (Sleep, Exercise, Nutrition) Master Part 2
In part 1 of this 2-part series getting a good night's sleep was the focus. Part 2 focuses on exercise and nutrition.
Exercise: The three components of fitness are endurance (of the heart-lungs, or "cardio"), strength and flexibility. The benefits of having a basic level of fitness are numerous: improved mood (lower stress), weight loss, prevention of many health problems, more energy, etc. Sleep also improves with exercise. The components of SEN can work together in a mutually reinforcing upward spiral of healthy living.
If you have not been exercising regularly the simplest way to begin probably is walking. Of course, if you are under a physician's care (or should be) it would be foolish to begin any significant change in activity without medical advice. Beyond walking, the availability of gyms, personal trainers, exercise equipment, websites, classes, organizations and self-help books is staggering.
I recommend keeping it simple. In my own case a pair of running shoes (replaced every six months), a few light dumbbells, a pull-up bar, a wall to stretch against or next to, and a copy of Heavyhands: The ultimate exercise system by Leonard Schwartz provide a framework for basic physical activity. In this system I never need to leave the house (except to run or walk), making it time efficient. The initial and ongoing expenses are minimal. The best exercises, however, are the ones you will actually do!
Nutrition: Of the three components of SEN nutrition is the most complex and the most rapidly changing. However, the cost-benefit analysis of nutrition is straightforward: We are what we eat. Most of us get too many calories, and not enough nutrients. Worse, we already know these facts, and we aren't changing them! Where does one turn for reasonable advice?
You could start by reading the Nutrition Facts label on most food packages. Observe, even record, what you are getting and not getting nutritionally throughout the day. Free basic nutrition information, from an organization that is not selling anything, is available from the Centers for Disease Control (http://cdc.gov). If you are willing to spend some time and money, get a college nutrition textbook (e.g., Nutrition: Concepts and Controversies, by Sizer and Whitney). You could consult a Registered Dietician (RD) for personalized advice. Be wary of "nutritionists" who have no credentials. The RD is the accepted credential in this field. Just as pharmacists typically know more than physicians about drugs and drug interactions, RDs know more about food, food interactions, and food/drug interactions.
I recommend against following the breaking news in nutrition. Instead, focus on the basics: a stable and healthy weight, from drinking sufficient water and eating mostly whole and fresh foods which contain adequate vitamins and minerals and a suitable balance of macronutrients (carbohydrates, protein, fat and fiber). A simple guideline: your plate should be 2/3 full with vegetables and whole grains, and colorful. Once you are living the basics, there are many ways of eating you may wish to explore: vegetarianism, calorie restriction, the paleo diet (no grains or dairy), organically grown foods, raw diets, supplements, etc. With a solid basic diet in place you will be in a better position to evaluate these options for their overall sensibleness and their suitability for you personally.
Conclusion: When we decide to live a more balanced life, with a sensible balance of momentary and enduring satisfactions, then we are necessarily moving in the direction of being a SEN Master. SEN, which is a foundation of physical and emotional health, is its own reward. SEN also establishes the foundation for other enduring satisfactions. So I have encouraged you to start (or continue) taking the time to get adequate sleep, to create and follow an exercise plan, and to shop for, prepare and consume wholesome meals. Like other enduring satisfactions, the payoffs for these activities will likely be delayed, not immediate. Like other tasks, keeping records, gathering information from multiple sources, reflecting on your progress and making mid-course corrections, patience, discipline and keeping the end in mind, all have their place. I wish you a more SENsible and satisfying life!
Adapted with permission from an article originally published in the SMART Recovery newsletter.
About the Author
A. Tom Horvath, Ph.D., ABPP, is a board certified clinical psychologist and president of Practical Recovery (practicalrecovery.com), an addiction treatment facility in La Jolla (San Diego), CA, focusing on collaborative care and self-empowerment.
alcohol treatment
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Dyna-Flex Gyro Exerciser, Blue $21.61 Features of the Dyna-Flex Gyro Exerciser: Aids in the prevention of repetitive strain injuries and carpal tunnel syndrome. Get the edge in golf, tennis, bowling or any sport that requires control and a strong grip. This ultimate executive relaxer is challenging and fun. Improves coordination and builds strength. |
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DocZac Handmaster Plus Exerciser $14.99 DocZac Handmaster Plus Exerciser |
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Dyna-Flex Pro Plus Gyro Exerciser with Computer Balance, Blue $27.41 Features of the Dyna-Flex Pro Plus Gyro Exerciser: Aids in the prevention of repetitive strain injuries and carpal tunnel syndrome. Get the edge in golf, tennis, bowling or any sport that requires control and a strong grip. This ultimate executive relaxer is challenging and fun. Improves coordination and builds strength. Pro Plus Gyro allows for the addition of the speed meter to allow for more exercise functions. |
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Pro Plus Gyro Exerciser with Computer Balance $24.31 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Aids in the prevention of repetitive strain injuries and carpal tunnel syndromeGet the edge in golf, tennis, bowling or any sport that requires control and a strong gripThis ultimate executive relaxer is challenging and funImproves coordination and builds strength |
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Electronic Abdominal Exerciser Belt $9.6 Item: Electronic Abdominal Exerciser BeltWeight: 500gDimension: 300*200*50 mm |
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Pedal Exerciser $9.99 Imagine an exercise bike without the frame or wheels...small enough to store anywhere! For your legs...place pedal exerciser in front of chair or bed. For your arms... place it on tabletop. Then simply adjust the tension knob, slip into the adjustable pedal straps, and you're on your way. Sturdy steel frame; no-slip base. Easy to assemble. 20" X 16". • Improve Circulation & Mobility • Tone Muscles |
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Planet Waves Dynaflex - Pro Exerciser Ball With Dock $44.99 Planet Waves Dynaflex - Pro Exerciser Ball with Dock |
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Aeromat Grip Twister Hand Exerciser 14 $31.95 Aeromat Grip Twister Hand Exerciser 14" |
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Aeromat Grip Twister Hand Exerciser 9.5 $21.95 Aeromat Grip Twister Hand Exerciser 9.5" |
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Vaginal exerciser - Energie $43.99 Color: Green; Material: Plastic; Length: 7"; Circumference: 4"; Weight: 1 lb; Product Type: Vaginal exerciser; Manufacturer: Natural contours |
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Vaginal exerciser - Juno $36.99 Color: Clear; Material: Lucite; Length: 7"; Circumference: 4 1/2"; Weight: 0.3 lb; Product Type: Vaginal exerciser; Manufacturer: California Exotic |
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Posture Pulley Neck Exerciser $35.9 Features of the Posture Pulley Neck Exerciser: Isolates and strengthens posterior head stabilization muscles. Reinforces anatomically correct head and neck posture. |
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Baseline Economy Pedal Exerciser $23.28 Features of the Baseline Economy Pedal Exerciser: Portable upper- and lower-body exerciser. For use when exercise bicycle is not available, or is contra-indicated. Wide leg spread and rubber non-marring feet keep exerciser stable, even when patient has little muscle control. Footstraps can be used with or without shoes. Requires assembly. |
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Stott Pilates Non-Latex Flex-Band Exerciser 3-Pack $26.99 An all-in-one package containing all three strengths of Flex-Band and the Ultimate Body Sculpting DVD. Ideal for customers with latex allergies or sensitivities. Made from non-toxic, recyclable and degradable PVC, these bands are the perfect alternative to traditional Flex-Bands. This economical tool can help exercisers simulate many of the moves performed on the ever-popular Reformer. Includes 3 Non-Latex Flex-Bands; light (orange), regular (lemon) and extra-strength (lime) and the ultimate body sculpting DVD. Each band is 6.5 feet long. Diet & Fitness , Yoga & Pilates , Straps & Bands , Resistance Bands |
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Prohands Via Hand Exerciser $9.99 Only this exerciser isolates and strengthens each finger individually to develop maximum power, dexterity and endurance. This is our entry level exerciser. Medium resistance with 6 lbs per finger. It's ideal for anyone wanting to maintain strength, dexterity and healthy hands. Used by leading certified hand therapists The no. 1 hand exerciser in the world Maximizes the performance of the fingers and hands by flexing and toning the muscles, ligaments and tendons Proven to dramatically improve performance Use for golf, tennis, fitness, computer & stress, yoga, bowling, fishing, gardening, baseball, basketball, football, martial arts, handgun, gaming. Diet & Fitness , Exercise Equipment , Weight Training , Resistance Exercisers |
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AB-758 Core Exerciser with Single $369 Sunpentown International introduces the revolutionary exercise equipment - the Giddyup Core Exerciser This equipment simulates the actions of horseback riding with its dual motions a horizontal 8 motion and an up-and-down motion As the equipment goes... |
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AB-757 Core Exerciser with $410 Sunpentown International introduces the revolutionary exercise equipment - the Giddyup Core Exerciser This equipment simulates the actions of horseback riding with its dual motions a horizontal 8 motion and an up-and-down motion As the equipment goes... |