My fuel
Christmas 2011
December 28, 2011
By Gina Yoryet Roman
This Christmas was very peaceful and quiet which gave me time to reflect a little on all of 2011’s happenings and to yearn spending time with all the members in my family.
Every holiday season two or three of us get together but we are so far apart and some have their own families that it can never be all of us.
I picture my niece and nephews, all those cute little bundles of terror monkeying around in the living room, destroying everything that comes their way, screaming in laughter and having fun worry free in their own innocent way.
I also close my eyes and envision my sisters and I, going to a professional photographer and taking pictures together, the five of us, all the ladies in the family, forever engraving the image of just us in our hearts and going back twenty years ago when we would lend each other our shoes, our dresses and skirts, when we used to sleep on the same bed because we were terrified of the dark, being there for each other when we used to sneak out the window when my parents didn’t let us go out at late hours and endless memories.
All those priceless momentos of my childhood wouldn’t be complete without them because they are the only ones who know me like the palm of their hand, the only ones who have been there for me all my life and the only women who will stand out for me till the end of time.
This warm season also took me back to some time ago when I asked God to lift me up and help me be the person he wants me to be so I could help others.
But the most meaningful thought was that despite my desire to look and feel better physically and possess and accomplish more in life, I’m very satisfied with writing, with my fitness goals and most of my short term goals that have been met and the long-term ones that are still in the works.
And one of the many things that fulfilled me throughout 2011 were all the meaningful comments (I wish I would’ve kept them all) people posted on my articles.
Although I'd never expressed how grateful I am, those words pierced right through my soul, they are what has kept me going and motivates me more…
They are my fuel.
Among those words, I only got a not so positive comment once but not about my writing, it was more about not having an interest in reading my posts but for the most part, all of them have been great.
When I wrote “Be Thankful for the Simple Life,” last November, a friend of mine called me crying because she was so touched by my writing.
I was like WOW! I never thought that my writing would make such an impact on someone…
Another one of my clients and a woman I am very fond of left me a voice mail once telling me how much she enjoyed all my posts.
I even got two comments from O. P., someone I don’t even know but takes the time to read and add commentaries about my writing!
Those wonderful people are my drive, what else could I ask for?...
From: RV
To: GYR
Sent: Saturday, December 17, 2011 9:37 PM
Subject: Feliz Navidad!
Hola Yoryet!
Wanted to wish you all a Merry Christmas & Happy New Year!
I enjoy reading your essays, so please keep up the writing.
From: AW
To: GYR
Sent: Friday, December 16, 2011 9:06 PM
Subject: RE: December sixteen
Hi my dear, For sure you are a wonderful writer. I am very proud to know you and I know that someday I will say that I knew her when.
I hope that you have a wonderful Holiday! Take care of yourself and I wish you great things for 2012!
AW
From: ER
To: GYR
Sent: Sunday, November 27, 2011 9:55 PM
Subject: Re: The Simple Life
Yoryet,
This is nice... hope you have had a great Thanksgiving
Miss you...
Regards,
ER
From: AM
To: GYR
Sent: Fri, June 10, 2011 12:08:46 PM
Subject: Re: Do life experiences define the “I” now
Wow, you're such a great writer Yoryet. Your an inspiration. It sounds like you've really grown to love living in Mexico. I think it's great that your so involved in your community.
Yoryet. You were a good friend and have good memories of us hanging out.
God Bless
AM
Spirituality, family, work and business ethics, health and fitness, charity work, reading, playing with words, reflecting and embracing the simplicity of life...
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Chronicles of my workout routines (January 1st, 2011)
Chronicles of my workout routines (January 1st, 2011)
December 27, 2011
By Gina Yoryet Roman
This post was originally written on January first 2011 but it was never posted until now. The reason why I held off this long is because in 2012 my routines will be taken one step further, work towards one of my fitness goals; get more toned up, keep at my current weight and gain a little more muscle at the same time…
Foregoing the things that we are passionate about can be one of the most shattering experiences in life because they are what keeps one going, and that is exactly what fate was holding for me a year and half ago. (perhaps was it my negligence for treating my body like an animal?)
Running had to be put back on the back burner because of runner’s knee, a decrease in skeletal muscle mass as we age.
Long distance running is the perfect therapy to deal with grief for a hard core runner. Although as of sometime in July or August of last year (2010) I took a “short” break from running due to Sarcopenia, a severe injury - age related loss of muscle, that forced break has lengthened a lot more than expected.
I desired with all my heart to go back into action and compete again sooner rather than later, yet life is full of setbacks and little did I know that running had to be forgotten perhaps forever.
And so I had to look for other activities to complement or practically replace running and release all the frustration, anger, stress, anxiety and all the bad vibes and get in better shape.
And so it happened. Even though I am not nearly fitness model looking, I feel in the best shape ever…
Friday, December 16, 2011
December sixteen
December sixteen
By: Gina Yoryet Roman
December 16, 2011
Number one thing to do was to turn off my phone as soon as my alarm went off and go M. I .A. (Missing in Action)this particular day.
The last few December 16th’s, I’ve spent them meditating (for whatever that means because I can never sit still for long), or at least reflecting in the privacy of my space – the four concrete walls that know me more than anyone else and those which have witnessed the very best and worst of me. Those concrete blocks that know my inner nature, my downfalls, my crisis, my joyful moments, my drive, they sense my frustration, my bad vibes, my ups and downs, and they never tire of monitoring me, they will always be there so willing to listen without uttering a single word when I tell them that the more I try to know, the more mysterious life becomes.
Those walls that watch my grip and my fingers move as I type every week. They stare back at me when I gaze at them to come up with new ideas every time lack of motivation hits me. So the last couple of days I’ve been thinking about last year when I first got committed to writing every week, it’s happened but I’d never written on a December 16 ever before so I am wrapping up my day writing.
With this in hand, I thought about some of the best gifts and commitments “I” can give to “Me,” Number one is to keep up with my regular workout routines until I can no longer move, perhaps if I live till I am 85, 90, I will still find a way to keep exercising.
Number two (among a few others), writing, since that is one of my greatest passions in life. I’ve loved writing as far back as I can remember. Since I learned how to form my first words, I’d always write, my journal was always my most faithful companion. When I was in college I would always write so eagerly, writing was my favorite class which was something to always look forward to. And I still have some of my latest writing since my arrival here. Nevertheless, I never thought that some day I’d write for a magazine or a newspaper and that traces of my writing would be left every where I’ve been.
That’s why this December 16, I concluded that all those traces of writing will become one. My biography…
But what will my main theme be to begin shaping up the puzzle? Will it be possible to talk about specific circumstances that will re-open wounds and make my heart bleed again? Will I bear talking about my two greatest loves in life? Would it be a good idea to mention my fears and flaws? Which by the way I’ve always been very cautious about not mentioning since anything one says can be used against one.
Will I be inspired to talk about my goals? Will I be able to accomplish one of my most desired goals in my journey? Will I be able to talk about my strengths and weaknesses? Will my happiest moments be part of that one piece of writing to make it whole?
And so January first, 2012 will be my landmark.
Perhaps my drive will be “Atlas,” The Greek ´Primordial Titan bearing the heavens. That amazingly looking God holding the entire world from not falling. Atlas´ strength is something everyone would envy because even though he is trembling, down on his knees, his arms getting weak, he somehow makes the greatest effort and manages to hold the world with the last of his strength.
Sometimes I feel like Atlas, especially when my world seems to be going down and when I’ve felt like giving up, I hold on to my universe even in the midst of chaos, tragedies, when I take two steps forward but it really feels as if I took three steps back, when I’ve been able to finally see the light at the end of the tunnel, the fact that I’ve taken the less traveled road when I am in a labyrinth of solitude surrounded by pessimism, negativity, rage, frustration and all the negative feelings to think of.
Even when I’ve wanted to vanish from earth, I’ve still managed to get a hold of my world just like Santiago in the Alchemist, at the beginning of the book, there’s a scene where he’s walking and holding a spoon with a seed in the middle trying to keep his balance. The seed symbolizes him, standing lost in his world (the spoon), not knowing where to go and trying to keep his balance to not fall into the abyss. He goes in search of his dreams and find happiness and he doesn’t cease until he finds them. .
The same way Atlas and Santiago are able to stay intact regardless of their pain or the obstacles lying ahead, they are not daunted by these tiny mental matters.
Perhaps I will only give up when the last river has been poisoned, when the last star in the sky has disappeared, when the last tree has been cut, when the last human being has died, when the world comes to an end, when the last fish has been caught, when the last cockroach has been killed, when the last fly has vanished, when the last computer has been invented, when people stop lying cheating on each other and taking advantage of one another, when the last wicked human being has died,
Perhaps when I have expired then will I stop holding on to my world and fighting my battle, just like one true warrior I've known all my life...
Ralph Waldo Emerson
What Lies Behind Us and What Lies Before Us are Tiny Matters Compared to What Lies Within Us
Georgia O'Keeffe
I've been absolutely terrified every moment of my life - and I've never let it keep me from doing a single thing I wanted to do.
Sunday, December 11, 2011
Killing Us Softly
Killing Us Softly
December11, 201
By Gina Yoryet Roman
There was this article in yahoo news a few days ago in which Jessica Beil was quoted about dieting. Maybe she meant to project the message differently but she was literally complaining about always being hungry because of all the diets she has tried causing some resentment and making it impossible for her to stop obsessing with food.
She confessed that she really suffers with the ongoing depriving diets which don’t permit her to splurge on all the goodies she likes. She sounded very miserable for not being able to eat.
According to Jessica, “You spend months and months training and dieting like crazy, it is the toughest experience, you look amazing but you are miserable, I literally dream about food because you normally eat tedious and boring food such as chicken breast and vegetables all the time when in reality all you crave is bread, pasta, croissants, that is all you think about.”
She also expressed her disgust on Hollywood’s expectations of women and how demanding it is for females to maintain themselves on the borderline of falling into an eating disorders.
The pressure has always been there but it keeps getting more and more competitive, and on top of that, there will always be a glass ceiling in Hollywood as far as men and women. The media is not as hard on men as it is “ok” if they have a belly and are bald headed, even gray hair can be considered sexy in “mature” men but women cannot let those things happen.
That is one of the many reasons why all female celebrities as well as almost every woman are willing to do whatever it takes to be thin without realizing that they take things to the extreme.
Female celebrities neglect to understand that fame is “Killing Them Softly,” or I should say, they let themselves fall into this Hollywood fantasy image, they keep up with the expectations until their body can’t take it any longer. They fall on denial neglecting to see that all they’re doing is sabotaging their image.
What woman doesn’t want to be thin and beautiful? But things are very extreme taking into account that the profile of a typical woman on tv is far from real.
About 95% perhaps more famous women don’t look human anymore because of a number of plastic surgeries and on top of that the images are photo shopped.
This can have a negative impact especially among teenagers as the suicide rate keeps increasing dramatically because more young adults are starting to develop eating disorders in desperate search of the best method to be thin and attractive.
Ever since I got into Health and Fitness I’ve been all for eating healthy, looking and feeling good but within a limit. Leading a healthy lifestyle backing that with an active life is one of the best gifts you can give to “YOU.”
I’d have to disagree with Jessica Beil though. She’s exaggerating a bit too much because there isn’t any need to diet, never, not a single time in life. It is not as dramatic as she made it sound. Another thing that people don’t want to understand is that when someone chooses to adopt a healthy lifestyle, it doesn’t have to be boring or tasteless. I always look at my food and working out the same way I look at the clothes I wear, I mix them, match them and see which one gives me better results and it is actually a ton of fun.
I cannot think of a single time of my life when I’ve gone into a diet, I do go through moments where I pamper myself though and I release the craving beast within. Of course I feel the guilt trip immediately after that but in reality I am worry free because those calories will vanish sooner or later.
And although one of the most depressing factors in life for me is NOT having anything to eat, I’ve never been obsessed with food, I get my hands on anything whenever I want it as frequently as I want it and problem solved.
Many women look at it from a different perspective, they strongly believe that the extra weight is going to disappear right away, they think that dieting is momentary but in reality, it is a lifetime habit.
Sometimes women don’t see that we are all shaped differently and they get frustrated when they cannot get the same results as the women who come out on tv.
They waste a lot of time, money, energy and effort trying to look like someone else and they also let themselves be deceived by many myths that should’ve been debunked long ago for good.
Let’s say for instance when an amazingly fit woman comes out on tv advertising diet pills or this magic gel that will make your muffin top disappear without even having to lift a finger.
The first thing that goes into women’s minds when they see this woman is, “I’m going to buy that product and I am going to look like her within a week!” and they get frustrated when they don’t get the expected results.
We all have different metabolisms, bodily needs, lifestyles, demands, so we have to make the best of what we have.
I strongly believe that we as women should never imitate other women and we shouldn’t let ourselves be killed softly by society’s high demands. I always go by these fitness rules to avoid being hungry and feeling frustrated.
1) If you crave it, eat it (just watch the frequency).
2) Don’t let those calories creep on your love handles, get up, stay active, keep moving.
3) Watch the portions but first and foremost, be loyal to your health which doesn’t mean that you have to starve all the time.
December11, 201
By Gina Yoryet Roman
There was this article in yahoo news a few days ago in which Jessica Beil was quoted about dieting. Maybe she meant to project the message differently but she was literally complaining about always being hungry because of all the diets she has tried causing some resentment and making it impossible for her to stop obsessing with food.
She confessed that she really suffers with the ongoing depriving diets which don’t permit her to splurge on all the goodies she likes. She sounded very miserable for not being able to eat.
According to Jessica, “You spend months and months training and dieting like crazy, it is the toughest experience, you look amazing but you are miserable, I literally dream about food because you normally eat tedious and boring food such as chicken breast and vegetables all the time when in reality all you crave is bread, pasta, croissants, that is all you think about.”
She also expressed her disgust on Hollywood’s expectations of women and how demanding it is for females to maintain themselves on the borderline of falling into an eating disorders.
The pressure has always been there but it keeps getting more and more competitive, and on top of that, there will always be a glass ceiling in Hollywood as far as men and women. The media is not as hard on men as it is “ok” if they have a belly and are bald headed, even gray hair can be considered sexy in “mature” men but women cannot let those things happen.
That is one of the many reasons why all female celebrities as well as almost every woman are willing to do whatever it takes to be thin without realizing that they take things to the extreme.
Female celebrities neglect to understand that fame is “Killing Them Softly,” or I should say, they let themselves fall into this Hollywood fantasy image, they keep up with the expectations until their body can’t take it any longer. They fall on denial neglecting to see that all they’re doing is sabotaging their image.
What woman doesn’t want to be thin and beautiful? But things are very extreme taking into account that the profile of a typical woman on tv is far from real.
About 95% perhaps more famous women don’t look human anymore because of a number of plastic surgeries and on top of that the images are photo shopped.
This can have a negative impact especially among teenagers as the suicide rate keeps increasing dramatically because more young adults are starting to develop eating disorders in desperate search of the best method to be thin and attractive.
Ever since I got into Health and Fitness I’ve been all for eating healthy, looking and feeling good but within a limit. Leading a healthy lifestyle backing that with an active life is one of the best gifts you can give to “YOU.”
I’d have to disagree with Jessica Beil though. She’s exaggerating a bit too much because there isn’t any need to diet, never, not a single time in life. It is not as dramatic as she made it sound. Another thing that people don’t want to understand is that when someone chooses to adopt a healthy lifestyle, it doesn’t have to be boring or tasteless. I always look at my food and working out the same way I look at the clothes I wear, I mix them, match them and see which one gives me better results and it is actually a ton of fun.
I cannot think of a single time of my life when I’ve gone into a diet, I do go through moments where I pamper myself though and I release the craving beast within. Of course I feel the guilt trip immediately after that but in reality I am worry free because those calories will vanish sooner or later.
And although one of the most depressing factors in life for me is NOT having anything to eat, I’ve never been obsessed with food, I get my hands on anything whenever I want it as frequently as I want it and problem solved.
Many women look at it from a different perspective, they strongly believe that the extra weight is going to disappear right away, they think that dieting is momentary but in reality, it is a lifetime habit.
Sometimes women don’t see that we are all shaped differently and they get frustrated when they cannot get the same results as the women who come out on tv.
They waste a lot of time, money, energy and effort trying to look like someone else and they also let themselves be deceived by many myths that should’ve been debunked long ago for good.
Let’s say for instance when an amazingly fit woman comes out on tv advertising diet pills or this magic gel that will make your muffin top disappear without even having to lift a finger.
The first thing that goes into women’s minds when they see this woman is, “I’m going to buy that product and I am going to look like her within a week!” and they get frustrated when they don’t get the expected results.
We all have different metabolisms, bodily needs, lifestyles, demands, so we have to make the best of what we have.
I strongly believe that we as women should never imitate other women and we shouldn’t let ourselves be killed softly by society’s high demands. I always go by these fitness rules to avoid being hungry and feeling frustrated.
1) If you crave it, eat it (just watch the frequency).
2) Don’t let those calories creep on your love handles, get up, stay active, keep moving.
3) Watch the portions but first and foremost, be loyal to your health which doesn’t mean that you have to starve all the time.
Sunday, November 27, 2011
Be thankful for “The simple life”
Be thankful for “The simple life”
Sunday November 27, 2011
By: Gina Yoryet Roman
I’ve never been one to celebrate Thanksgiving and much less have I been a fanatic of Michael Jackson, there is only one song of his that has always been among my favorites which enticed me to express myself better (I changed it around a little)…
When I look at the woman in the mirror it doesn’t take me long to realize that I’ve been a victim of a selfish kind of love. I ask her to change her ways and make a change for once in her life. She sees the kids, the elderly and the disabled in the street without enough to eat and nowhere to go.
Who is she to be blind, pretending not to see their needs?
Who is she to live entrapped in this selfish vanity and not be aware of all the blessings she’s surrounded with?
Who is she to not see other peoples´ grief?
I want to take a look at myself from someone else’s eyes and make the world a better place by starting with her.
It’s time that I realize that there are some without a home, a shelter or a single penny to spare.
Can it be really me when I drive or walk past these happenings?
Is it really me to not see their washed out dreams?
If I could only change this world for better, where to start?
That change has to start within. I must lift myself up, stop my self-centeredness, look further than my nose and give a lending hand within my means and help reduce famine even if that change is insignificant.
Or simply stop coveting more, be happy and fulfilled with what I have, what I’ve accomplished and just be THANKFUL for the “Simple Life” as month after month, week after week, each day, every hour and second that go by, I don’t have to reach that far as they bring me closer to my purpose.
When I’m going through self-pity and feel like complaining, perhaps I should give this video a quick glimpse so it refreshes my memory that I have a warm place to get home to every night, I have a TV even though it may not be what I want,
Should I remind myself that I always have a choice?
Perhaps I should remind the woman in the mirror that she is entitled to marry whoever she wants.
Maybe she should be aware that she can walk alone even at the crack of dawn if it pleases her
I may have to help her remember that she has the freedom of speech.
I shouldn’t let her forget that she can always go back to school and increase her knowledge as long as she shall live.
I might have to tell her that she can make all the noise she wants, to look out her window at any moment and enjoy the first ray of light each morning.
It might be a good idea to tell her how cramped her closet is with clothes and shoes, therefore she can wear tennis shoes, high heels, flip flaps or anything she is in the mood for without drawing any concern or anger upon anyone and much less be punished.
I need to help her be aware that she can have her nails painted any color she wants without having to fear that her fingers or any part of her body will be amputated.
I need to beat on her head that she has the freedom to talk to any man or stranger she wants but without breaking the boundaries.
I need to push her to enjoy life more and make her see that she can party out her entire life without giving account to anyone but to the woman who looks at her every time she glances at the mirror.
I need to help her appreciate and cherish her temple (her body), know that she can do anything she wishes with it, and let her know that she can play any sport, ride a bike, go out in public, a million things without losing her essence, her freedom, her wishes, her vanity, desires, needs, wants, would likes, will dos and anything she ever dreamt of.
Also tell her that she can wear all the makeup and perfume there is as we never know when tomorrow won’t come again.
But most important of all, she must know that there are a million reasons to smile and I also need to seal these words in her mind.
To be thankful for the simple life she’s been given. Thank the Lord for every day, for what she has and for what she is.
For the breakfast on the table despite the fact that it may not look like the ones on pictures of magazines.
Be thankful for the food she has even if it’s not necessarily what she wants, as there are millions of homeless who don’t have a single crumb to eat.
Be grateful that even though she clutches her blanket and growls when the alarm goes off, she can hear, many deaf people wish they could hear.
Be glad that even though she keeps her eyes closed against the morning light as long as possible, she can see the light of each day – there are many who don’t have the joy to do so.
In spite of the fact that she huddles in her bed and puts off rising, she has the strength to rise…there are many who are bedridden.
Smile even though she wakes up in a bad mood because the first hour of her day is “hectic” when socks are lost, toast is burned, tempers are short and her neighbor’s baby is always crying her guts out or because she’s having a bad hair day or a “fat” day.
Appreciate her siblings and mother even though we may be so far apart, as many people are lonely.
Be more humble and enjoy her job even if it may get monotonous from time to time. Be Thankful that even when the world’s economic future is at stake, she is still blessed with a job as day by day more people are unemployed barely making ends meet.
Even though she grumbles and bemoans her fate from day to day and wishes her circumstances were not so “modest,” force her to bite her tongue and appreciate “the simple life.”
Sunday November 27, 2011
By: Gina Yoryet Roman
I’ve never been one to celebrate Thanksgiving and much less have I been a fanatic of Michael Jackson, there is only one song of his that has always been among my favorites which enticed me to express myself better (I changed it around a little)…
When I look at the woman in the mirror it doesn’t take me long to realize that I’ve been a victim of a selfish kind of love. I ask her to change her ways and make a change for once in her life. She sees the kids, the elderly and the disabled in the street without enough to eat and nowhere to go.
Who is she to be blind, pretending not to see their needs?
Who is she to live entrapped in this selfish vanity and not be aware of all the blessings she’s surrounded with?
Who is she to not see other peoples´ grief?
I want to take a look at myself from someone else’s eyes and make the world a better place by starting with her.
It’s time that I realize that there are some without a home, a shelter or a single penny to spare.
Can it be really me when I drive or walk past these happenings?
Is it really me to not see their washed out dreams?
If I could only change this world for better, where to start?
That change has to start within. I must lift myself up, stop my self-centeredness, look further than my nose and give a lending hand within my means and help reduce famine even if that change is insignificant.
Or simply stop coveting more, be happy and fulfilled with what I have, what I’ve accomplished and just be THANKFUL for the “Simple Life” as month after month, week after week, each day, every hour and second that go by, I don’t have to reach that far as they bring me closer to my purpose.
When I’m going through self-pity and feel like complaining, perhaps I should give this video a quick glimpse so it refreshes my memory that I have a warm place to get home to every night, I have a TV even though it may not be what I want,
Should I remind myself that I always have a choice?
Perhaps I should remind the woman in the mirror that she is entitled to marry whoever she wants.
Maybe she should be aware that she can walk alone even at the crack of dawn if it pleases her
I may have to help her remember that she has the freedom of speech.
I shouldn’t let her forget that she can always go back to school and increase her knowledge as long as she shall live.
I might have to tell her that she can make all the noise she wants, to look out her window at any moment and enjoy the first ray of light each morning.
It might be a good idea to tell her how cramped her closet is with clothes and shoes, therefore she can wear tennis shoes, high heels, flip flaps or anything she is in the mood for without drawing any concern or anger upon anyone and much less be punished.
I need to help her be aware that she can have her nails painted any color she wants without having to fear that her fingers or any part of her body will be amputated.
I need to beat on her head that she has the freedom to talk to any man or stranger she wants but without breaking the boundaries.
I need to push her to enjoy life more and make her see that she can party out her entire life without giving account to anyone but to the woman who looks at her every time she glances at the mirror.
I need to help her appreciate and cherish her temple (her body), know that she can do anything she wishes with it, and let her know that she can play any sport, ride a bike, go out in public, a million things without losing her essence, her freedom, her wishes, her vanity, desires, needs, wants, would likes, will dos and anything she ever dreamt of.
Also tell her that she can wear all the makeup and perfume there is as we never know when tomorrow won’t come again.
But most important of all, she must know that there are a million reasons to smile and I also need to seal these words in her mind.
To be thankful for the simple life she’s been given. Thank the Lord for every day, for what she has and for what she is.
For the breakfast on the table despite the fact that it may not look like the ones on pictures of magazines.
Be thankful for the food she has even if it’s not necessarily what she wants, as there are millions of homeless who don’t have a single crumb to eat.
Be grateful that even though she clutches her blanket and growls when the alarm goes off, she can hear, many deaf people wish they could hear.
Be glad that even though she keeps her eyes closed against the morning light as long as possible, she can see the light of each day – there are many who don’t have the joy to do so.
In spite of the fact that she huddles in her bed and puts off rising, she has the strength to rise…there are many who are bedridden.
Smile even though she wakes up in a bad mood because the first hour of her day is “hectic” when socks are lost, toast is burned, tempers are short and her neighbor’s baby is always crying her guts out or because she’s having a bad hair day or a “fat” day.
Appreciate her siblings and mother even though we may be so far apart, as many people are lonely.
Be more humble and enjoy her job even if it may get monotonous from time to time. Be Thankful that even when the world’s economic future is at stake, she is still blessed with a job as day by day more people are unemployed barely making ends meet.
Even though she grumbles and bemoans her fate from day to day and wishes her circumstances were not so “modest,” force her to bite her tongue and appreciate “the simple life.”
Sunday, November 20, 2011
Proverbs
November 18, 2011
Proverbs 17:27
A truly wise person uses few words; a person with understanding is even-tempered.
Ecclesiastes 7:8-9
Finishing is better than starting. Patience is better than pride. Don't be quick-tempered, for anger is the friend of fools.
Romans 12:17
Never pay back evil for evil to anyone. Do things in such a way that everyone can see you are honorable.
Ephesians 4:32
Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
John 13:34
So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other.
Galatians 6:9
So don't get tired of doing what is good. Don't get discouraged and give up, for we will reap a harvest of blessing at the appropriate time.
Matthew 7:12
Do for others what you would like them to do for you. This is a summary of all that is taught in the law and the prophets.
Romans 12:19
Don't quarrel with anyone. Be at peace with everyone, just as much h as possible.
Proverbs 17:14
Beginning a quarrel is like opening a floodgate, so drop the matter before a dispute breaks out.
Proverbs 14:29
Those who control their anger have great understanding; those with a hasty temper will make mistakes.
Ephesians 4:26
And "don't sin by letting anger gain control over you." Don't let the sun go down while you are still angry.
James 1:19
My dear brothers and sisters, be quick to listen, slow to speak and slow to get angry.
Matthew 7:3
And why worry about a speck in the eye of a brother when you have a board in your own?
*If people are unreasonable, illogical, and self-centered. Love them anyway.
*If you do good, people may accuse you of selfish motives. Do good anyway.
*If you are successful, you may win false friends and true enemies. Succeed anyway..
*The good you do today may be forgotten tomorrow. Do good anyway.
*Honesty and transparency make you vulnerable. Be honest and transparent anyway.
*What you spend years building may be destroyed overnight. Build anyway.
*People who really want help may attack you if you help them. Help them anyway.
*Give the world the best you have and you may get hurt. Give the world your best anyway.
-
Mother Teresa
November 18, 2011
Proverbs 17:27
A truly wise person uses few words; a person with understanding is even-tempered.
Ecclesiastes 7:8-9
Finishing is better than starting. Patience is better than pride. Don't be quick-tempered, for anger is the friend of fools.
Romans 12:17
Never pay back evil for evil to anyone. Do things in such a way that everyone can see you are honorable.
Ephesians 4:32
Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
John 13:34
So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other.
Galatians 6:9
So don't get tired of doing what is good. Don't get discouraged and give up, for we will reap a harvest of blessing at the appropriate time.
Matthew 7:12
Do for others what you would like them to do for you. This is a summary of all that is taught in the law and the prophets.
Romans 12:19
Don't quarrel with anyone. Be at peace with everyone, just as much h as possible.
Proverbs 17:14
Beginning a quarrel is like opening a floodgate, so drop the matter before a dispute breaks out.
Proverbs 14:29
Those who control their anger have great understanding; those with a hasty temper will make mistakes.
Ephesians 4:26
And "don't sin by letting anger gain control over you." Don't let the sun go down while you are still angry.
James 1:19
My dear brothers and sisters, be quick to listen, slow to speak and slow to get angry.
Matthew 7:3
And why worry about a speck in the eye of a brother when you have a board in your own?
*If people are unreasonable, illogical, and self-centered. Love them anyway.
*If you do good, people may accuse you of selfish motives. Do good anyway.
*If you are successful, you may win false friends and true enemies. Succeed anyway..
*The good you do today may be forgotten tomorrow. Do good anyway.
*Honesty and transparency make you vulnerable. Be honest and transparent anyway.
*What you spend years building may be destroyed overnight. Build anyway.
*People who really want help may attack you if you help them. Help them anyway.
*Give the world the best you have and you may get hurt. Give the world your best anyway.
-
Mother Teresa
Beauty Tips by Audrey Hepburn
Beauty Tips by Audrey Hepburn
For attractive lips, Speak words of kindness.
For lovely eyes, Seek out the good in people.
For a slim figure, Share your food with the hungry.
For beautiful hair, Let a child run his or her fingers through it once a day.
For poise, Walk with the knowledge you'll never walk alone.
People, even more than things, have to be restored, renewed, revived, reclaimed and redeemed; Never throw out anybody.
Remember, if you ever need a helping hand, you'll find one at the end of your arm.
As you grow older you will discover that you have two hands; one for helping yourself, the other for helping others.
The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart, the place where love resides.
The beauty of a woman is not in a facial mole, but true beauty in a Woman is reflected in her soul. It is the caring that she lovingly gives, the passion that she knows.
And the beauty of a woman, with passing years only grows!
For attractive lips, Speak words of kindness.
For lovely eyes, Seek out the good in people.
For a slim figure, Share your food with the hungry.
For beautiful hair, Let a child run his or her fingers through it once a day.
For poise, Walk with the knowledge you'll never walk alone.
People, even more than things, have to be restored, renewed, revived, reclaimed and redeemed; Never throw out anybody.
Remember, if you ever need a helping hand, you'll find one at the end of your arm.
As you grow older you will discover that you have two hands; one for helping yourself, the other for helping others.
The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart, the place where love resides.
The beauty of a woman is not in a facial mole, but true beauty in a Woman is reflected in her soul. It is the caring that she lovingly gives, the passion that she knows.
And the beauty of a woman, with passing years only grows!
Balance sheet of life
Balance sheet of life
November 20, 2011
Gina Yoryet Roman
Our Birth is our Opening Balance!
Our Death is our Closing Balance!
Our Prejudiced Views are our Liabilities
Our Creative Ideas are our Assets
Heart is our Current Asset
Soul is our Fixed Asset
Brain is our Fixed Deposit
Thinking is our Current Account
Achievements are our Capital
Character & Morals, our Stock-in-Trade
Friends are our General Reserves
Values & Behavior are our Goodwill
Patience is our Interest Earned
Love is our Dividend
Children are our Bonus Issues
Education is Brands / Patents
Knowledge is our Investment
Experience is our Premium Account
The Aim is to Tally the Balance Sheet Accurately.
The Goal is to get the Best Presented Accounts Award.
Some very Good and Very bad things ...
The most destructive habit....... ........ .....Worry
The greatest Joy......... ......... ............ ...Giving
The greatest loss........Loss of self-respect
The most satisfying work........ .......Helping others
The ugliest personality trait.......... .....Selfishness
The most endangered species..... ....Dedicated leaders
Our greatest natural resource.... .......... ...Our youth
The greatest 'shot in the arm'........ ..Encouragement
The greatest problem to overcome.... ........ ...Fear
The most effective sleeping pill....... Peace of mind
The most crippling failure disease........ .......Excuses
The most powerful force in life........ ............. Love
The most dangerous act...... ..A gossip
The world's most incredible computer..... ....The brain
The worst thing to be without..... ............ ..... Hope
The deadliest weapon...... ........ ..........The tongue
The two most power-filled words....... ........ 'I Can'
The greatest asset....... .......... ........ ....Faith
The most worthless emotion.... ......... ....Self- pity
The most beautiful attire...... ......... ........SMILE!
The most prized possession.. ........ .....Integrity
The most powerful channel of communication. ......Prayer
The most contagious spirit...... .......... ......Enthusiasm
Life ends; when you stop Dreaming,
Hope ends; when you stop Believing,
Love ends; when you stop Caring,
And Friendship ends; when you stop Sharing...
Anonymous
Thursday, November 17, 2011
Mike had me cornered and intimidated...
Mike had me cornered and intimidated...
I think I´ll stick to Alfredo
By: Gina Yoryet Roman
November 17, 2011
My Sunday commitment with this game of words has been hitting the skids for the last couple of weeks. Creativity and lack of motivation are going downhill I don’t know why.
Perhaps my laziness has to do with the upcoming holidays. The aroma, the slight change in weather, the colors, the dry leaves, the Christmas decorations people are starting to put up, the music, daylight saving time, put me on a numb mode. I move in a much slower sequence, all I want to do is eat and sleep, relax and kick back and I find it rather difficult to get back into sequence but here I go once again.
It’s been almost two weeks since I last had Alfredo and I can’t wait to get my hands on him.
Last Thursday and Friday I spent the whole day with “Mike.”
Instead of having him, this “Mike” REALLY had me and he was really in control of me.
As much as I avoided making eye contact with him, there he was, tracking me down, watching every one of my moves. Counting my heart beats and registering every breath I took.
Such proximity with strangers has always made me feel very uncomfortable so having a faceoff with Mike made me PANIC majorly. I quickly pulled off some tactics to gain self-control so I closed my eyes to pretend he wasn’t there but it was impossible.
At one point I felt like letting go of him and run for my life but the minute I did that, he would’ve prevailed and as the tough woman I am, I gained back my courage, grabbed him, held him tightly with both hands and showed him who was in power.
One of my colleagues and I, worked as Interpreters at a Polygraphy Training (for the Ciencias Forenses y Criminología within Mexico) given at a local hotel. Most of the time Interpreters sit on the back of the room in a small cabin using a MIK-rophone and the audience is listening to everything the Interpreter says so we are under constant pressure and responsibility because not only do we have to memorize the material in both languages within a short time frame, but we better make sure that the right message is conveyed.
The stress is even more when the trainer has an amazing profile like the one last week. This man’s profile is something not ever seen before. When I asked my client to send me a brief profile or CV, I thought it was a book!
The reason why Mike had me shivering with his imposing presence is because I have NEVER been a public speaker. When I was in college I took speech class three semesters in a row before I got a passing grade! Finally to get over my fear, I was “obligated” to have a beer (so I could relax and stop shaking) before dragging myself to stand up in front of the class.
When I am an expert at a topic it doesn’t really matter how many people are present but with new issues there is always fear and anxiety involved. Now once I get comfortable I can hide my panic and easily control the shaking. Like they say in México, “Me asusta pero me gusta.”
On the other hand, my colleague doesn’t have the slightest problem with standing up in front of millions of people. She’s very outgoing and expressive, the total opposite of me so we made a perfect match.
I had slowly taken control of Mike when he suddenly started acting up! Everyone was having problems hearing because of the static interference so then my colleague said to the trainer, “Don’t worry, we can stand up right next to you and interpret as you go!”
At that moment I wanted to duck under the desk and come out until the conference was over but luckily I was able to control that impertinent “Mike” even though he had me sweating big time!
Don’t know when I’ll see Mike next but he really had me suffering so I much rather keep Alfredo…
At least he gives me momentary pleasure!
I think I´ll stick to Alfredo
By: Gina Yoryet Roman
November 17, 2011
My Sunday commitment with this game of words has been hitting the skids for the last couple of weeks. Creativity and lack of motivation are going downhill I don’t know why.
Perhaps my laziness has to do with the upcoming holidays. The aroma, the slight change in weather, the colors, the dry leaves, the Christmas decorations people are starting to put up, the music, daylight saving time, put me on a numb mode. I move in a much slower sequence, all I want to do is eat and sleep, relax and kick back and I find it rather difficult to get back into sequence but here I go once again.
It’s been almost two weeks since I last had Alfredo and I can’t wait to get my hands on him.
Last Thursday and Friday I spent the whole day with “Mike.”
Instead of having him, this “Mike” REALLY had me and he was really in control of me.
As much as I avoided making eye contact with him, there he was, tracking me down, watching every one of my moves. Counting my heart beats and registering every breath I took.
Such proximity with strangers has always made me feel very uncomfortable so having a faceoff with Mike made me PANIC majorly. I quickly pulled off some tactics to gain self-control so I closed my eyes to pretend he wasn’t there but it was impossible.
At one point I felt like letting go of him and run for my life but the minute I did that, he would’ve prevailed and as the tough woman I am, I gained back my courage, grabbed him, held him tightly with both hands and showed him who was in power.
One of my colleagues and I, worked as Interpreters at a Polygraphy Training (for the Ciencias Forenses y Criminología within Mexico) given at a local hotel. Most of the time Interpreters sit on the back of the room in a small cabin using a MIK-rophone and the audience is listening to everything the Interpreter says so we are under constant pressure and responsibility because not only do we have to memorize the material in both languages within a short time frame, but we better make sure that the right message is conveyed.
The stress is even more when the trainer has an amazing profile like the one last week. This man’s profile is something not ever seen before. When I asked my client to send me a brief profile or CV, I thought it was a book!
The reason why Mike had me shivering with his imposing presence is because I have NEVER been a public speaker. When I was in college I took speech class three semesters in a row before I got a passing grade! Finally to get over my fear, I was “obligated” to have a beer (so I could relax and stop shaking) before dragging myself to stand up in front of the class.
When I am an expert at a topic it doesn’t really matter how many people are present but with new issues there is always fear and anxiety involved. Now once I get comfortable I can hide my panic and easily control the shaking. Like they say in México, “Me asusta pero me gusta.”
On the other hand, my colleague doesn’t have the slightest problem with standing up in front of millions of people. She’s very outgoing and expressive, the total opposite of me so we made a perfect match.
I had slowly taken control of Mike when he suddenly started acting up! Everyone was having problems hearing because of the static interference so then my colleague said to the trainer, “Don’t worry, we can stand up right next to you and interpret as you go!”
At that moment I wanted to duck under the desk and come out until the conference was over but luckily I was able to control that impertinent “Mike” even though he had me sweating big time!
Don’t know when I’ll see Mike next but he really had me suffering so I much rather keep Alfredo…
At least he gives me momentary pleasure!
Running Ahead: The Impact of Physical Inactivity
Running Ahead: The Impact of Physical Inactivity
Gina Yoryet Román with the contribution of Tamar Roman-Jorgensen
Research done for California State University of Sacramento
Original investigation and written date: March 29, 2011
The Impact of Physical Inactivity
Introduction
The miraculous anatomy of the human body unlike any other species is designed for complex daily physical activities. The multiple and often simultaneous physiological responses that take place in response to physical activity affect virtually all the body’s systems in a favorable way. In fact, many research studies have found conclusive evidence that being physically active has substantial physical as well as psychological benefits (U.S Department of Health and Human Services [USDHHS], 2008, Healthy People 2010 [HP 2010]).
However, despite public awareness it has been found that the general population does not engage in any type of physical activity to accrue its benefits. A recent report announced that “Physical inactivity is now identified as the fourth leading risk factor for global mortality. Levels of physical inactivity are rising in many countries with major implications for the general health of people worldwide and for the prevalence of non-communicable diseases (NCDs)” (World Health Organization, 2010, p. 7). This alarming news had already gained attention in the United States (U.S.) during the past few decades, but even with ample alertness, physical inactivity has become the norm for many adults.
The health and economic benefits that physical activity offers for the prevention and mitigation of NCDs have become a key role in the planning of interventions to reduce the mounting cost of physical inactivity to public health. Moreover, when indirect cost such as days lost to physical and mental illness are taken into consideration, the economic burden of physical inactivity becomes significantly larger. For this reason, various organizations including Healthy People 2010, the U. S. Department of Health and Human Services, the American College of Sports Medicine, the Center of Disease Control and Prevention, and the World Health Organization, in collaboration with health professionals including nurses and other concerned individuals, have joined efforts in order to tackle this emerging public health issue. In the U.S., increasing physical activity is a multifaceted task that requires shrewdness and ingenuity in order to successfully apply culture specific interventions in diverse populations.
There are many key elements that could play an active role in increasing physical activity among at-risk populations. Several of these key elements include: understanding how physical inactivity has reached a critical point in today’s society, being familiar with affiliated organizations that promote physical activity, clearly defining physical activity and other related terms, knowing the scientific basis for increasing physical activity, identifying the current recommended physical activity guidelines for adults, recognizing the multiple health and socioeconomic benefits of physical activity, knowing the importance of becoming culturally competent, being familiar with current census and other relevant population data, considering informational, behavioral, social, environmental and policy approaches to increase activity levels and making pertinent recommendations to promote physical activity among identified at risk populations.
How Physical Inactivity has reached a Critical Point in Today’s Society
In the past, greater physical efforts were required to obtain daily provisions because they were less readily available than today. However, industrialization and the technology revolution that have been taken place since the 1980s have dramatically changed how people go about their daily lives.
The increasing use of household appliances and other labor-saving devices, the availability of a wide variety of television programs, and the daily use of internet as well as other technology innovations have contributed to a peak in physical inactivity. In contrast, the current and worsening economy issues of society have caused many people to work additional and longer hours often leading to a lack of time and exhaustion. The reality is that due to the economic boom physical activity is not a top priority for many adults who are at risk for NCDs. These current societal facts have created a challenging situation for individuals and organizations working diligently on decreasing physical inactivity levels.
Affiliated Organizations that Promote Physical Activity
The Unites States Department of Health and Human Services (USDHHS) is a department of the U.S. government with the mission of protecting the health of all Americans. The USDHHS collaborates with state and local entities to perform various tasks and services, including food and drug safety, research, health insurance, public health and many others.
Healthy People (HP) is a USDHHS nationwide plan that for the past three decades has provided national objectives for improving the health of Americans every ten years. One of the goals of HP 2010 was to increase physical fitness in order to prevent NCDs and improve quality of life. Because the rates of physical inactivity did not substantially change, the USDHHS assembled the Physical Activity Guidelines Advisory Committee (PAGAC) to generate a consensus report that scientifically demonstrated that physical inactivity presents health risks throughout the lifespan. Based on recommendations from the PAGAC report the Physical Activity Guidelines for Americans were developed.
These guidelines focus on encouraging American people to be physically active in order to reap the confirmed benefits of physical and mental health. The Center for Disease Control and Prevention (CDC) is yet another integral constituent of the USDHHS that collaborates with state health departments and other organizations to combat emerging and chronic diseases as well as other health risks, including physical inactivity.
The American College of Sports Medicine (ACSM) is the largest world leader organization devoted to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine. The ACSM partnered with the American Heart Association (AHA) to develop guidelines that outline exercise recommendations for healthy adults and older adults.
The World Health Organization (WHO) is a specialized agency of the United Nations that develops and promotes the worldwide use of evidence-based tools, norms and standards to combat diseases spread worlwide. These stakeholders have the common goal of improving health, and quality of life through daily physical activity in order to reduce a considerable fraction of the unnecessary global financial burden.
Definition of Physical Activity and Other Related Terms
The USDHHS states that “physical activity is any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level while physical inactivity is minimal bodily movement in which the energy expenditure approximates resting metabolic rate” (USDHHS, 2008, p. 2).
Energy expenditure refers to the amount of external and internal energy the human body uses to carry out daily activities Just as energy intake, it is also measured in calories. Energy expenditure is highly dependent on energy intake which refers to food and beverage consumption. Resting metabolic rate is the minimal required amount of energy by the body at rest to maintain vital activities such as heart rate, respiration, temperature regulation, digestion, and nerve communication. Energy intake, energy expenditure and Body Mass Index (BMI) are important elements associated with weight monitoring for a healthy life. BMI is a reliable tool for measuring body fat that could lead to health problems and is based on height and weight. It is one of the most used methods for assessment of whether a person is overweight or obese because it is economic, easy to use, and generates accurate information for most people. BMI is calculated by dividing an individual’s body weight in pounds by their height in inches, then dividing by their height in inches again and then multiplying the result by 703.
According to the 2008 Physical Activity Guidelines for Americans, physical activity is a complex and multi-dimensional behavior, yet there are three main kinds of physical activity that significantly contribute to energy expenditure and health benefits: aerobic, muscle–strengthening, and bone-strengthening activities. Aerobic activities which are also known as endurance activities or cardio activities cause the heart to beat faster and more vigorously than usual.
Movement of large muscles is required minimally at moderate intensity levels in a rhythmic manner for a sustained period of time. Indoor examples of aerobic activities include stair climbing and the use of a treadmill, elliptical trainer, or stationary bicycle. Outdoor examples include swimming, bicycling, running, walking, jumping rope, soccer, and football. Muscle-strengthening activities make muscles do more than the usual work and include lifting weights, doing push-ups, pull-ups, and sit-ups as well as the use of elastic bands.
These types of activities require muscles to work against an applied force and may include the body weight for resistance. Bone-strengthening activities increase bone density by stimulating tissue growth when engaging in activities that put increased stress on the bones. Another term for bone strengthening activities is weight-bearing exercises and it includes walking, jogging, hiking, playing tennis, and other activities that reduce risk for fractures. Balance and stretching activities such as gentle stretching, yoga, and martial arts enhance physical stability and flexibility which also reduce the risk for fractures and other injuries.
Assessing physical activity patterns such as frequency, duration, and intensity is particularly important for maintaining or improving goals safely and for personal satisfaction. Frequency refers to how often a physical activity is performed. Duration is determined by how long an individual spends performing a physical activity. Intensity has to do with the effort that is required to perform a physical activity. Moderate-intensity activity refers to being physically active but not pushing or exerting oneself and may include brisk walking, hiking, and riding a bike on level grounds. Vigorous-intensity physical activities include, bicycling uphill, running, and other activities that produce large increases in breathing and/or heart rate and sweating.
It is important to keep in mind that exercise is any type of physical activity that is “planned, structured, repetitive, and performed with the goal of improving health and fitness” (American College of Sports Medicine [ACSM], 2007, p. 7). Fitness is a measure of the body’s ability to efficiently perform physical activity particularly the type that requires considerable amounts of energy expenditure. A person’s fitness will determine the intensity felt during a specific physical activity. Many people do not realize that only performing activities of daily living such as getting dressed, cooking, eating, and showering without engaging in any type of exercise is considered to be physically inactive. These activities are important in life but do not spawn the necessary physiological responses that ultimately reduce the risk of NCDs.
Current Recommended Physical Activity Guidelines for Adults
Leading organizations such as the USDHHS 2008, the CDC 2010, the WHO 2010, and the ACSM 2007, concur on specific physical activity guidelines for improvement of health in the general public. Currently, it is recommended that adults ages 18 to 65 years of age gradually engage in at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity physical activity or an equivalent combination of both in periods of at least 10 minutes preferably spread throughout the week. This level of activity should at least be maintained throughout adulthood and preferably be increased as long as capabilities allow.
To attain additional health benefits, the recommended levels of activity include 300 minutes a week of moderate-intensity activities or 150 minutes a week of vigorous-intensity activities or an equivalent combination of both in periods of at least 10 minutes preferably spread throughout the week. The guidelines emphasize the importance of selecting appropriate physical activities that match individual fitness levels, health goals, and abilities. Other fundamental advice included in the recommendations is using proper gear and equipment as necessary to prevent and reduce injuries. In addition, it is advised to select safe environments and to always make sensible choices such as following rules and policies of facilities used.
Scientific Basis for Increasing Physical Activity
For several decades public health organizations have been making tremendous efforts to control infectious diseases. This grand stride has resulted in people living longer lives, but unfortunately, many of those individuals have become afflicted with devastating chronic conditions which cost billions of dollars annually. According to stakeholders, habitual physical activity has consistently been found to reduce the risk of several of the leading NCDs that cause disability and/or death. Congruent information derived from the 2008 PAGAC report demonstrates that physical inactivity presents health risks throughout the lifespan. This report also provides the scientific basis for the conclusion that the amount and intensity of physical activity required for improving health is within a safe capacity for most Americans regardless of age, gender, ethnicity, socioeconomic status, or physical/mental limitations.
Moreover, this review documents very strong scientific evidence “that physically active people have higher levels of health-related fitness, a lower risk of developing a number of disabling medical conditions, and lower rates of various chronic diseases than people who are inactive.” (USDHHS, 2008, p. A-2).
In addition, data has increasingly been documented from a growing number of reliable observational and experimental research studies supporting the central role physical activity plays in the improvement of health and well being. Yet, amid the consensus that concrete and coordinated steps must be taken to decrease sedentary life, progress has been disproportionate to the rising cost and delivery demands of NCDs. Due to the proven fact that maintenance of health and ultimately cost control can be achieved simply through incorporation of physical activity, focus on this approach has been made.
Because the percentage of individuals who achieve the recommended amount of physical activity remains low and the prevalence of NCDs continues to grow, aggressive measures to decrease physical inactivity are desperately needed. New strategies must be formulated, implemented, and continually evaluated to ensure and advance progress in the battle for health across the nation.
Health Benefits of Physical Activity
As mentioned before, the 2008 PAGAC report confirmed that physical inactivity is one of the modifiable risks factors of the most prevalent NCDs in the United States. Conditions such as obesity, hypercholesterolemia, hypertension, cardiovascular disease, type 2 diabetes, cancer, depression, and anxiety have proven to reduce quality of life and life expectancy.
Individuals with a BMI between 25 and 29 are considered to be overweight and are advised to maintain a balanced diet and to engage in physical activity to reduce their risk of obesity. Obesity is a term that is used to refer to a body weight that is much greater than what is considered to be healthy or a BMI greater than 30. Over the last 30 years, obesity rates have dramatically increased becoming an epidemic in the United States. This is a concern because excessive body fat increases the risk of atherosclerosis, a trigger of strokes and heart attacks.
Atherosclerosis occurs when fat accumulates in the blood vessels, then undergoes a process resulting in thickening of the wall vessels. As the diameter of the vessels shrinks over time, blood flow is significantly reduced jeopardizing health. Being physically active regularly prevents atherosclerosis by improving circulation and reducing hypercholesterolemia (high blood cholesterol). Over time, hypercholesterolemia can also contribute to the accumulation of atherosclerotic plaque, diminishing blood supply to body tissues and organs.
There is substantial evidence that shows that aerobic physical activity produces favorable changes in plasma lipoproteins, particularly an increase of high density lipoprotein (HDL) cholesterol. HDL cholesterol is also referred to as “good cholesterol” because it binds to excess low density lipoprotein (LDL) or “bad cholesterol”, adding to the preventive measures of heart disease.
Hypertension is the clinical term for high blood pressure, which also affects circulation adversely. Blood pressure is the force of blood pushing against the walls of arteries and is essential for proper blood distribution but can get out of range. Hypertension is known as the silent killer because it rarely causes symptoms yet can lead to serious complications such as stroke, heart attack, and kidney failure. Active living is highly associated with a decrease in blood pressure and loss of excessive body weight. Obesity, hypercholesterolemia, and hypertension are serious conditions that can increase the risk for and/or aggravate cardiovascular disease.
Cardiovascular disease is a term that refers to a group of conditions of the heart and blood vessels including coronary heart disease, cerebrovascular disease, and peripheral arterial disease, among others. Each of these conditions limit blood flow and consequently adequate oxygenation of the body which is essential for proper function of all body cells. Exercising large muscles of the body regularly results in more efficient cardiac output caused by the dilation of blood vessels and a decrease of peripheral resistance. These mechanisms are important for appropriate distribution of blood and oxygen in the body which are crucial for cardiac health, including the regulation of blood pressure.
Diabetes is a chronic disease marked by high levels of sugar in the blood and can lead to serious complications such as blindness, nerve damage, amputations, kidney and heart failure, and pregnancy complications. Levels of sugar in the blood are regulated by a hormone known as insulin. There are different types of diabetes but approximately 90% to 95% of diagnosed cases are Type 2 diabetes which can be prevented and managed with diet and exercise.
In Type 2 diabetes, either the body does not make enough insulin to keep normal sugar levels or insulin resistance occurs, leading to hyperglycemia (high blood sugar). Insulin resistance occurs when cells cannot absorb enough sugar from the blood to use for energy expenditure and is highly associated with excessive body fat. Hyperglycemia is a threat to health because it can cause dehydration, weakness, fatigue, blurry vision, susceptibility to infections, and other detrimental complications. It is clear that physical activity can prevent or hinder the effects and complications of Type 2 diabetes by reducing a moderate amount of body fat and thus reversing insulin resistance.
Cancer is an uncontrolled growth of abnormal cells that can happen anywhere in the body and is one of the top deadly diseases worldwide. Colorectal cancer starts in the colon (large intestine) or the rectum (end of colon) and can cause extreme elimination pattern changes among other unpleasant symptoms. Breast cancer is a malignant tumor that grows in the breast of both females and males and also causes thousands of deaths each year.
As in other NCDs, physical activity may play an important role in the prevention of colon and breast cancer. Exercise may protect against colon cancer through its role in altering various immune and inflammatory responses, energy balance regulation and by decreasing the time the colon is exposed to potential carcinogens (cancer causing agents). Prevention of breast cancer through physical activity involves lowering hormone levels, particularly in premenopausal women, improving the immune response, and reducing excess body fat.
Depression is a state of persistent feelings of worthlessness, sadness, loss of energy, loss of pleasure or interest in activities among others disruptive symptoms, and it is becoming prevalent worldwide. Anxiety involves excessive feelings of apprehension, fear, and worry that disrupt daily living. Physical activity is not only central to the reduction of depression and anxiety, but according to recent research, sedentary behavior is a potential risk factor for such mental health issues.
A reliable study concluded that “Depressive and anxiety disorders are highly prevalent worldwide and reducing sedentary behaviors might be an important intervention in treatment and prevention of depressive and anxiety disorders.” (Cuijpers, p., Dewit, L., Lamers, F., Penninx, B., & Straten, A.V., 2010, p. 239). An association between physical activity and reduced symptoms of depression and anxiety among adults has been generally supported by the CDC, USDHHS and other stakeholders that promote physical activity for well-being.
Other reported benefits of physical activity include, reduced stress, relief of constipation, immunity to minor illness, increased energy, better balance, reduced risk of falls, suppleness and mobility, improved coordination, improved sleep, improved sense of achievement, and more independence in later life. The aging physiological changes that the body undergoes specifically put individuals at risk for NCDs. Structural deterioration occurs in most of the body systems, virtually affecting every aspect of life. For example, the slowing down of metabolism and the loss of body mass contribute to gradual accumulation of body fat and a reduction in functional capacity. Fortunately, the 2008 PAGAC reported that engaging in recommended levels of activity regularly may help counteract age-related physiological changes in most adults.
Socioeconomic Benefits of Physical Activity
The aforementioned chronic conditions and diseases along with their costly consequences have created a substantial economic burden for society over the past several decades. Disease prevention and health promotion have become of critical importance in our uncertain economy.
In California alone, physical inactivity has led to “nearly $13 billion annually in direct and indirect medical care, lost employee productivity, and worker’s compensation costs. Unfortunately, these costs will continue to rise due to increases in California’s aging population, growth in the general population, monetary inflation and the continued high prevalence of physical inactivity” (Hooker & Carman, 2006, p. 2).
Promoting regular physical activity has become a public health priority because it is expected to reduce morbidity, mortality, and ultimately health care costs. While physical activity has shown to directly improve the health and well-being of engaged individuals, it may also indirectly improve the quality of life of their family and friends as they become more pleasant to socialize with, which in turn could help reduce the increasing cost of depression and anxiety.
Therefore, promoting physical activity could be a relatively inexpensive and simple way to manage, reduce, and prevent NCDs in the general population.
The importance of Being Culturally Competent.
The increasing growth of diverse communities in the U.S. population mandates healthcare and other public workers to become culturally competent in order to efficiently assist and advocate for individuals. According to the USDHHS, cultural competency refers to “having the capacity to function effectively as an individual and/or as an organization within the context of the cultural beliefs, behaviors, and needs presented by consumers and their communities.”
USDHHS, 2008, p. A-2). Programs designed with the goal of increasing physical activity must determine which populations are at greatest risk and aim at implementing cultural and other specific interventions that target those populations. In order for interventions to be effective, they must adequately address barriers that lead to physical inactivity. Understanding what motivates specific populations to be physically active is essential to avoid wasting valuable resources. Since California has one of the most diverse populations in the U.S.,
“out of the box thinking” is necessary to generate strategies that not only can be conserved but also passed on with ease to other individuals and generations. Identifying personal, physical, social, environmental, and cultural barriers can help decrease the evident health disparities that are prevalent among minorities.
Raising health awareness, increasing levels of engagement and adherence to a physical activity regimen requires time, diligence and much patience. Most importantly, it is essential that leaders and researchers establish a trusting working relationship with the population of study in order to facilitate assessment and obtain accurate information or feedback for implementation. As Marquez & McAuley state “Many researchers get caught in a ‘one size fits all’ process of dissemination, failing to tailor to the content, timing, setting and format of dissemination to unique groups” (Marquez & McAuley, 2006, p. 186).
According to the USDHHS 2008, providers can get broader and more accurate perspectives about cultures by learning about people’s beliefs and preferences. Having a broader perspective helps ensure the deliverance of respectful, understandable, and effective interventions to diverse groups in order to elicit desired results.
Current Census and Other Relevant Population Data
The information generated by the Census is a great source that tells leaders about communities and their needs for proper interventions. It is used by the federal government to distribute billions of dollars each year for community services and programs. Census 2000 figures indicated that the Latino population is the fastest growing and largest minority in the United States, and “according to recent projection it will grow by 180% between 2000 and 2050” in California (Farrel et al., 2009, p. 374).
This is relevant information because according to HP 2010, more Latinos reported having no leisure time physical activity (LTPA) compared to other ethnic groups. In addition, “Latinos have been reported to have higher blood pressure, higher BMI, more central adiposity, a greater prevalence of diabetes and obesity compared with Non-Hispanic Whites” (Marquez, McAuley, & Overman, 2004, p. 196). Furthermore, various studies have concluded that Latino women or ‘Latinas’ have the highest rates of physical inactivity.
According to Marquez and McAuley (2006) for many Latinas the concept of “leisure time”, a time without responsibility ties to anyone or anything, simply does not exist. Multiple care-giving responsibilities for grandchildren, children, and other family members often lead to lack of time and energy in this population. Additional reported common deterrents to physical activity among Latinas include concern for safety, inadequate street lightning, lack of self-esteem, lack of social support, lack of childcare, lack of transportation, and lack of accessible facilities or programs.
Given that the Latino population has significantly grown and has been identified as having health disparities, it would be prudent to focus attention on this salient population. However, to date there has been limited research focusing on minorities, particularly in women, making it challenging to develop and implement adequate interventions to decrease physical inactivity among Latinas.
The 2008 PAGAC recognized this issue, which became evident during the review of literature, as “the lack of data on selected subpopulations, especially various race/ethnic groups, persons of low socioeconomic status (SES), individuals with specific cognitive and physical disabilities, and obese persons” (USDHHS, 2008, p. G11-2).
It is lamentable that despite the indisputable need for immediate interventions, policy and environmental support is either insufficient or lacking. Therefore, this information needs to be considered by policy makers and other community leaders when allocating funds for wellness programs that increase physical activity levels. It does not take a rocket scientist to figure out that prevention is much less costly and more convenient than treatment of disease. Contrary to common belief, targeting Latinas as well as other underserved communities can ultimately improve the health and financial instability of the United States.
Informational Approaches to Increase Physical Activity
Informational approaches to promote and increase physical activity include population specific interventions to raise and spread awareness about the variety of benefits it offers, as well as ways to overcome actual and/or perceived barriers for engaging regularly in physical activity.
Continual and well-presented information about specific ways of increasing physical activity levels that is individually meaningful can encourage people to become physically active. Because people are notorious for choosing not to do what is good for them, it is important to present solid, repeated, and readily accessible information to make the healthy choice the easy choice.
Behavioral and Social Approaches Increase Physical Activity
Behavioral and social approaches to promote and increase physical activity include interventions that are designed to produce individual behavior changes and building a social environment in communities that promote social support to help individuals increase their physical activity levels. Individuals along with family, friends and other supportive community members can work as a team and encourage each other. Desired actions can be made more attractive to consumers by using a strategic known as social marketing. Through education and persuasion, social marketing is all about getting individuals or communities to change a behavior leading to a healthier life.
Environmental and Policy Approaches to Increase Physical Activity
Environmental and policy approaches to promote and increase physical activity comprise strategies aimed at entire communities rather than at individuals. Population specific interventions are designed to create and provide access to places for people to exercise in convenient and safe environments. These commonly require the commitment and effort of various entities and organizations to ensure success.
Recommendations for Promoting Physical Activity among Latinas
As previously mentioned, Latino women are part of the fastest growing U.S. population. They have the highest physical inactivity and NCDs ratings, requiring immediate intervention. In order to avoid failure, it is highly recommended by the CDC, USDHHS, and other influential organizations to take time to assess specific cultural learning preferences and to identify successful promotion methods of physical activity prior to intervention. Evidence-based interventions to increase physical activity among Latinas include distributing culturally sensitive, easy to understand materials that emphasize the importance of regular physical activity and targeting sources of self-efficacy such as social support within families and communities.
These research studies concurred that Latinos are most likely to respond to community-wide education and promotion programs that are imparted by leaders of the same ethnic background and at convenient and frequently visited locations and/or through Spanish television channels. These culture-tailored findings are similar to the recommendations from the CDC and USDHHS for the general population.
Therefore, one recommendation is to distribute information through programs that are implemented in schools, churches, and other familiar and convenient places where Latinos gather and/or via Spanish television channels. Becoming aware of the various NCDs that can be prevented and controlled with exercise may lead to favorable behavioral changes in Latinas, such as commitment to physical activity. Another recommendation is to provide opportunities for Latinas to get involved in exercise programs with friends and/or families.
As Marquez & McAuley state “Latino culture is collectivist in nature, meaning that emphasis is placed on the group rather that the individual” (Marquez & McAuley, 2006 p. 282). Social support can raise self-efficacy in the Latino community through the vicarious experiences provided by social models. According to the CDC and USDHHS, social persuasion has proven to be a powerful and effective tool in bringing desired changes in populations. Encouraging and developing family and community support through community programs is likely to increase success rates of Latinas becoming and remaining physically active.
References
Center of Disease Control and Prevention. (2007). [Health behaviors of adults: United States, 2001 & 2005]. Summary of Physical Activity 56(46), 1209-1212 Retrieved from http://wwwapps.nccd.cdc.gov/PASurveillance/DemoCompareResultV.asp?Year=2007& State=6&Ca t=4&CI=#result
Cuijpers, p., Dewit, L., Lamers, F., Penninx, B., & Straten, A.V. (2010). Are sedentary television watching and computer use behaviors associated with anxiety and depressive disorders? Psychiatry Research 186 239–243
Farrell, M. A., Hayashi, T., Loo, R. K., Rocha, D. A., Sanders, C., Hernandez, M., & Hill, J. C. (2009). Clinic based nutrition and lifestyle counseling for Hispanic women delivered by community health workers: Design of the California wisewomen study. Journal of Women’s Health, 18(5), 733-739. doi: 10.1089/jwh.2008.0871
Healthy People 2010. (2007). [Physical Activity Patterns among Latinos in the United States] Putting the pieces together 4(4), Retrieved from http://www.cdc.gov/pcd/issues/2007/oct/06_0187.htm
Hooker, S. P., & Carman, J. (2006, September 13). Physical activity: California’s approaches to promoting physical activity and health. California Food Guide: Fulfilling the Dietary Guidelines for Americans, 15, 1-19. Retrieved from http://www.dhcs.ca.gov/dataandstats/reports/Documents/CaliforniaFoodGuide/15PhysicalActivity.pdf
Marquez, D.X., & McAuley, E. (2006). Social cognitive correlates of leisure time physical activity among Latinos. Journal of Behavioral Medicine, 29(3), 281-9.
Marquez, D. X., McAuley, E., & Overman, N. (2004). Psychosocial correlates and outcomes of physical activity among Latinos: A review. Hispanic Journal of Behavioral Sciences, 26(195), 195-229. doi: 10.1177/0739986304264346
U.S. Department of Health and Human Services. (2008). Physical Activity Guidelines. Retrieved from www.health.gov/paguidelines/report/pdf/CommitteeReport.pdf
World Health Organization. (2010). Global recommendations on physical activity for health [Data File]. Retrieved from http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf
Gina Yoryet Román with the contribution of Tamar Roman-Jorgensen
Research done for California State University of Sacramento
Original investigation and written date: March 29, 2011
The Impact of Physical Inactivity
Introduction
The miraculous anatomy of the human body unlike any other species is designed for complex daily physical activities. The multiple and often simultaneous physiological responses that take place in response to physical activity affect virtually all the body’s systems in a favorable way. In fact, many research studies have found conclusive evidence that being physically active has substantial physical as well as psychological benefits (U.S Department of Health and Human Services [USDHHS], 2008, Healthy People 2010 [HP 2010]).
However, despite public awareness it has been found that the general population does not engage in any type of physical activity to accrue its benefits. A recent report announced that “Physical inactivity is now identified as the fourth leading risk factor for global mortality. Levels of physical inactivity are rising in many countries with major implications for the general health of people worldwide and for the prevalence of non-communicable diseases (NCDs)” (World Health Organization, 2010, p. 7). This alarming news had already gained attention in the United States (U.S.) during the past few decades, but even with ample alertness, physical inactivity has become the norm for many adults.
The health and economic benefits that physical activity offers for the prevention and mitigation of NCDs have become a key role in the planning of interventions to reduce the mounting cost of physical inactivity to public health. Moreover, when indirect cost such as days lost to physical and mental illness are taken into consideration, the economic burden of physical inactivity becomes significantly larger. For this reason, various organizations including Healthy People 2010, the U. S. Department of Health and Human Services, the American College of Sports Medicine, the Center of Disease Control and Prevention, and the World Health Organization, in collaboration with health professionals including nurses and other concerned individuals, have joined efforts in order to tackle this emerging public health issue. In the U.S., increasing physical activity is a multifaceted task that requires shrewdness and ingenuity in order to successfully apply culture specific interventions in diverse populations.
There are many key elements that could play an active role in increasing physical activity among at-risk populations. Several of these key elements include: understanding how physical inactivity has reached a critical point in today’s society, being familiar with affiliated organizations that promote physical activity, clearly defining physical activity and other related terms, knowing the scientific basis for increasing physical activity, identifying the current recommended physical activity guidelines for adults, recognizing the multiple health and socioeconomic benefits of physical activity, knowing the importance of becoming culturally competent, being familiar with current census and other relevant population data, considering informational, behavioral, social, environmental and policy approaches to increase activity levels and making pertinent recommendations to promote physical activity among identified at risk populations.
How Physical Inactivity has reached a Critical Point in Today’s Society
In the past, greater physical efforts were required to obtain daily provisions because they were less readily available than today. However, industrialization and the technology revolution that have been taken place since the 1980s have dramatically changed how people go about their daily lives.
The increasing use of household appliances and other labor-saving devices, the availability of a wide variety of television programs, and the daily use of internet as well as other technology innovations have contributed to a peak in physical inactivity. In contrast, the current and worsening economy issues of society have caused many people to work additional and longer hours often leading to a lack of time and exhaustion. The reality is that due to the economic boom physical activity is not a top priority for many adults who are at risk for NCDs. These current societal facts have created a challenging situation for individuals and organizations working diligently on decreasing physical inactivity levels.
Affiliated Organizations that Promote Physical Activity
The Unites States Department of Health and Human Services (USDHHS) is a department of the U.S. government with the mission of protecting the health of all Americans. The USDHHS collaborates with state and local entities to perform various tasks and services, including food and drug safety, research, health insurance, public health and many others.
Healthy People (HP) is a USDHHS nationwide plan that for the past three decades has provided national objectives for improving the health of Americans every ten years. One of the goals of HP 2010 was to increase physical fitness in order to prevent NCDs and improve quality of life. Because the rates of physical inactivity did not substantially change, the USDHHS assembled the Physical Activity Guidelines Advisory Committee (PAGAC) to generate a consensus report that scientifically demonstrated that physical inactivity presents health risks throughout the lifespan. Based on recommendations from the PAGAC report the Physical Activity Guidelines for Americans were developed.
These guidelines focus on encouraging American people to be physically active in order to reap the confirmed benefits of physical and mental health. The Center for Disease Control and Prevention (CDC) is yet another integral constituent of the USDHHS that collaborates with state health departments and other organizations to combat emerging and chronic diseases as well as other health risks, including physical inactivity.
The American College of Sports Medicine (ACSM) is the largest world leader organization devoted to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine. The ACSM partnered with the American Heart Association (AHA) to develop guidelines that outline exercise recommendations for healthy adults and older adults.
The World Health Organization (WHO) is a specialized agency of the United Nations that develops and promotes the worldwide use of evidence-based tools, norms and standards to combat diseases spread worlwide. These stakeholders have the common goal of improving health, and quality of life through daily physical activity in order to reduce a considerable fraction of the unnecessary global financial burden.
Definition of Physical Activity and Other Related Terms
The USDHHS states that “physical activity is any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level while physical inactivity is minimal bodily movement in which the energy expenditure approximates resting metabolic rate” (USDHHS, 2008, p. 2).
Energy expenditure refers to the amount of external and internal energy the human body uses to carry out daily activities Just as energy intake, it is also measured in calories. Energy expenditure is highly dependent on energy intake which refers to food and beverage consumption. Resting metabolic rate is the minimal required amount of energy by the body at rest to maintain vital activities such as heart rate, respiration, temperature regulation, digestion, and nerve communication. Energy intake, energy expenditure and Body Mass Index (BMI) are important elements associated with weight monitoring for a healthy life. BMI is a reliable tool for measuring body fat that could lead to health problems and is based on height and weight. It is one of the most used methods for assessment of whether a person is overweight or obese because it is economic, easy to use, and generates accurate information for most people. BMI is calculated by dividing an individual’s body weight in pounds by their height in inches, then dividing by their height in inches again and then multiplying the result by 703.
According to the 2008 Physical Activity Guidelines for Americans, physical activity is a complex and multi-dimensional behavior, yet there are three main kinds of physical activity that significantly contribute to energy expenditure and health benefits: aerobic, muscle–strengthening, and bone-strengthening activities. Aerobic activities which are also known as endurance activities or cardio activities cause the heart to beat faster and more vigorously than usual.
Movement of large muscles is required minimally at moderate intensity levels in a rhythmic manner for a sustained period of time. Indoor examples of aerobic activities include stair climbing and the use of a treadmill, elliptical trainer, or stationary bicycle. Outdoor examples include swimming, bicycling, running, walking, jumping rope, soccer, and football. Muscle-strengthening activities make muscles do more than the usual work and include lifting weights, doing push-ups, pull-ups, and sit-ups as well as the use of elastic bands.
These types of activities require muscles to work against an applied force and may include the body weight for resistance. Bone-strengthening activities increase bone density by stimulating tissue growth when engaging in activities that put increased stress on the bones. Another term for bone strengthening activities is weight-bearing exercises and it includes walking, jogging, hiking, playing tennis, and other activities that reduce risk for fractures. Balance and stretching activities such as gentle stretching, yoga, and martial arts enhance physical stability and flexibility which also reduce the risk for fractures and other injuries.
Assessing physical activity patterns such as frequency, duration, and intensity is particularly important for maintaining or improving goals safely and for personal satisfaction. Frequency refers to how often a physical activity is performed. Duration is determined by how long an individual spends performing a physical activity. Intensity has to do with the effort that is required to perform a physical activity. Moderate-intensity activity refers to being physically active but not pushing or exerting oneself and may include brisk walking, hiking, and riding a bike on level grounds. Vigorous-intensity physical activities include, bicycling uphill, running, and other activities that produce large increases in breathing and/or heart rate and sweating.
It is important to keep in mind that exercise is any type of physical activity that is “planned, structured, repetitive, and performed with the goal of improving health and fitness” (American College of Sports Medicine [ACSM], 2007, p. 7). Fitness is a measure of the body’s ability to efficiently perform physical activity particularly the type that requires considerable amounts of energy expenditure. A person’s fitness will determine the intensity felt during a specific physical activity. Many people do not realize that only performing activities of daily living such as getting dressed, cooking, eating, and showering without engaging in any type of exercise is considered to be physically inactive. These activities are important in life but do not spawn the necessary physiological responses that ultimately reduce the risk of NCDs.
Current Recommended Physical Activity Guidelines for Adults
Leading organizations such as the USDHHS 2008, the CDC 2010, the WHO 2010, and the ACSM 2007, concur on specific physical activity guidelines for improvement of health in the general public. Currently, it is recommended that adults ages 18 to 65 years of age gradually engage in at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity physical activity or an equivalent combination of both in periods of at least 10 minutes preferably spread throughout the week. This level of activity should at least be maintained throughout adulthood and preferably be increased as long as capabilities allow.
To attain additional health benefits, the recommended levels of activity include 300 minutes a week of moderate-intensity activities or 150 minutes a week of vigorous-intensity activities or an equivalent combination of both in periods of at least 10 minutes preferably spread throughout the week. The guidelines emphasize the importance of selecting appropriate physical activities that match individual fitness levels, health goals, and abilities. Other fundamental advice included in the recommendations is using proper gear and equipment as necessary to prevent and reduce injuries. In addition, it is advised to select safe environments and to always make sensible choices such as following rules and policies of facilities used.
Scientific Basis for Increasing Physical Activity
For several decades public health organizations have been making tremendous efforts to control infectious diseases. This grand stride has resulted in people living longer lives, but unfortunately, many of those individuals have become afflicted with devastating chronic conditions which cost billions of dollars annually. According to stakeholders, habitual physical activity has consistently been found to reduce the risk of several of the leading NCDs that cause disability and/or death. Congruent information derived from the 2008 PAGAC report demonstrates that physical inactivity presents health risks throughout the lifespan. This report also provides the scientific basis for the conclusion that the amount and intensity of physical activity required for improving health is within a safe capacity for most Americans regardless of age, gender, ethnicity, socioeconomic status, or physical/mental limitations.
Moreover, this review documents very strong scientific evidence “that physically active people have higher levels of health-related fitness, a lower risk of developing a number of disabling medical conditions, and lower rates of various chronic diseases than people who are inactive.” (USDHHS, 2008, p. A-2).
In addition, data has increasingly been documented from a growing number of reliable observational and experimental research studies supporting the central role physical activity plays in the improvement of health and well being. Yet, amid the consensus that concrete and coordinated steps must be taken to decrease sedentary life, progress has been disproportionate to the rising cost and delivery demands of NCDs. Due to the proven fact that maintenance of health and ultimately cost control can be achieved simply through incorporation of physical activity, focus on this approach has been made.
Because the percentage of individuals who achieve the recommended amount of physical activity remains low and the prevalence of NCDs continues to grow, aggressive measures to decrease physical inactivity are desperately needed. New strategies must be formulated, implemented, and continually evaluated to ensure and advance progress in the battle for health across the nation.
Health Benefits of Physical Activity
As mentioned before, the 2008 PAGAC report confirmed that physical inactivity is one of the modifiable risks factors of the most prevalent NCDs in the United States. Conditions such as obesity, hypercholesterolemia, hypertension, cardiovascular disease, type 2 diabetes, cancer, depression, and anxiety have proven to reduce quality of life and life expectancy.
Individuals with a BMI between 25 and 29 are considered to be overweight and are advised to maintain a balanced diet and to engage in physical activity to reduce their risk of obesity. Obesity is a term that is used to refer to a body weight that is much greater than what is considered to be healthy or a BMI greater than 30. Over the last 30 years, obesity rates have dramatically increased becoming an epidemic in the United States. This is a concern because excessive body fat increases the risk of atherosclerosis, a trigger of strokes and heart attacks.
Atherosclerosis occurs when fat accumulates in the blood vessels, then undergoes a process resulting in thickening of the wall vessels. As the diameter of the vessels shrinks over time, blood flow is significantly reduced jeopardizing health. Being physically active regularly prevents atherosclerosis by improving circulation and reducing hypercholesterolemia (high blood cholesterol). Over time, hypercholesterolemia can also contribute to the accumulation of atherosclerotic plaque, diminishing blood supply to body tissues and organs.
There is substantial evidence that shows that aerobic physical activity produces favorable changes in plasma lipoproteins, particularly an increase of high density lipoprotein (HDL) cholesterol. HDL cholesterol is also referred to as “good cholesterol” because it binds to excess low density lipoprotein (LDL) or “bad cholesterol”, adding to the preventive measures of heart disease.
Hypertension is the clinical term for high blood pressure, which also affects circulation adversely. Blood pressure is the force of blood pushing against the walls of arteries and is essential for proper blood distribution but can get out of range. Hypertension is known as the silent killer because it rarely causes symptoms yet can lead to serious complications such as stroke, heart attack, and kidney failure. Active living is highly associated with a decrease in blood pressure and loss of excessive body weight. Obesity, hypercholesterolemia, and hypertension are serious conditions that can increase the risk for and/or aggravate cardiovascular disease.
Cardiovascular disease is a term that refers to a group of conditions of the heart and blood vessels including coronary heart disease, cerebrovascular disease, and peripheral arterial disease, among others. Each of these conditions limit blood flow and consequently adequate oxygenation of the body which is essential for proper function of all body cells. Exercising large muscles of the body regularly results in more efficient cardiac output caused by the dilation of blood vessels and a decrease of peripheral resistance. These mechanisms are important for appropriate distribution of blood and oxygen in the body which are crucial for cardiac health, including the regulation of blood pressure.
Diabetes is a chronic disease marked by high levels of sugar in the blood and can lead to serious complications such as blindness, nerve damage, amputations, kidney and heart failure, and pregnancy complications. Levels of sugar in the blood are regulated by a hormone known as insulin. There are different types of diabetes but approximately 90% to 95% of diagnosed cases are Type 2 diabetes which can be prevented and managed with diet and exercise.
In Type 2 diabetes, either the body does not make enough insulin to keep normal sugar levels or insulin resistance occurs, leading to hyperglycemia (high blood sugar). Insulin resistance occurs when cells cannot absorb enough sugar from the blood to use for energy expenditure and is highly associated with excessive body fat. Hyperglycemia is a threat to health because it can cause dehydration, weakness, fatigue, blurry vision, susceptibility to infections, and other detrimental complications. It is clear that physical activity can prevent or hinder the effects and complications of Type 2 diabetes by reducing a moderate amount of body fat and thus reversing insulin resistance.
Cancer is an uncontrolled growth of abnormal cells that can happen anywhere in the body and is one of the top deadly diseases worldwide. Colorectal cancer starts in the colon (large intestine) or the rectum (end of colon) and can cause extreme elimination pattern changes among other unpleasant symptoms. Breast cancer is a malignant tumor that grows in the breast of both females and males and also causes thousands of deaths each year.
As in other NCDs, physical activity may play an important role in the prevention of colon and breast cancer. Exercise may protect against colon cancer through its role in altering various immune and inflammatory responses, energy balance regulation and by decreasing the time the colon is exposed to potential carcinogens (cancer causing agents). Prevention of breast cancer through physical activity involves lowering hormone levels, particularly in premenopausal women, improving the immune response, and reducing excess body fat.
Depression is a state of persistent feelings of worthlessness, sadness, loss of energy, loss of pleasure or interest in activities among others disruptive symptoms, and it is becoming prevalent worldwide. Anxiety involves excessive feelings of apprehension, fear, and worry that disrupt daily living. Physical activity is not only central to the reduction of depression and anxiety, but according to recent research, sedentary behavior is a potential risk factor for such mental health issues.
A reliable study concluded that “Depressive and anxiety disorders are highly prevalent worldwide and reducing sedentary behaviors might be an important intervention in treatment and prevention of depressive and anxiety disorders.” (Cuijpers, p., Dewit, L., Lamers, F., Penninx, B., & Straten, A.V., 2010, p. 239). An association between physical activity and reduced symptoms of depression and anxiety among adults has been generally supported by the CDC, USDHHS and other stakeholders that promote physical activity for well-being.
Other reported benefits of physical activity include, reduced stress, relief of constipation, immunity to minor illness, increased energy, better balance, reduced risk of falls, suppleness and mobility, improved coordination, improved sleep, improved sense of achievement, and more independence in later life. The aging physiological changes that the body undergoes specifically put individuals at risk for NCDs. Structural deterioration occurs in most of the body systems, virtually affecting every aspect of life. For example, the slowing down of metabolism and the loss of body mass contribute to gradual accumulation of body fat and a reduction in functional capacity. Fortunately, the 2008 PAGAC reported that engaging in recommended levels of activity regularly may help counteract age-related physiological changes in most adults.
Socioeconomic Benefits of Physical Activity
The aforementioned chronic conditions and diseases along with their costly consequences have created a substantial economic burden for society over the past several decades. Disease prevention and health promotion have become of critical importance in our uncertain economy.
In California alone, physical inactivity has led to “nearly $13 billion annually in direct and indirect medical care, lost employee productivity, and worker’s compensation costs. Unfortunately, these costs will continue to rise due to increases in California’s aging population, growth in the general population, monetary inflation and the continued high prevalence of physical inactivity” (Hooker & Carman, 2006, p. 2).
Promoting regular physical activity has become a public health priority because it is expected to reduce morbidity, mortality, and ultimately health care costs. While physical activity has shown to directly improve the health and well-being of engaged individuals, it may also indirectly improve the quality of life of their family and friends as they become more pleasant to socialize with, which in turn could help reduce the increasing cost of depression and anxiety.
Therefore, promoting physical activity could be a relatively inexpensive and simple way to manage, reduce, and prevent NCDs in the general population.
The importance of Being Culturally Competent.
The increasing growth of diverse communities in the U.S. population mandates healthcare and other public workers to become culturally competent in order to efficiently assist and advocate for individuals. According to the USDHHS, cultural competency refers to “having the capacity to function effectively as an individual and/or as an organization within the context of the cultural beliefs, behaviors, and needs presented by consumers and their communities.”
USDHHS, 2008, p. A-2). Programs designed with the goal of increasing physical activity must determine which populations are at greatest risk and aim at implementing cultural and other specific interventions that target those populations. In order for interventions to be effective, they must adequately address barriers that lead to physical inactivity. Understanding what motivates specific populations to be physically active is essential to avoid wasting valuable resources. Since California has one of the most diverse populations in the U.S.,
“out of the box thinking” is necessary to generate strategies that not only can be conserved but also passed on with ease to other individuals and generations. Identifying personal, physical, social, environmental, and cultural barriers can help decrease the evident health disparities that are prevalent among minorities.
Raising health awareness, increasing levels of engagement and adherence to a physical activity regimen requires time, diligence and much patience. Most importantly, it is essential that leaders and researchers establish a trusting working relationship with the population of study in order to facilitate assessment and obtain accurate information or feedback for implementation. As Marquez & McAuley state “Many researchers get caught in a ‘one size fits all’ process of dissemination, failing to tailor to the content, timing, setting and format of dissemination to unique groups” (Marquez & McAuley, 2006, p. 186).
According to the USDHHS 2008, providers can get broader and more accurate perspectives about cultures by learning about people’s beliefs and preferences. Having a broader perspective helps ensure the deliverance of respectful, understandable, and effective interventions to diverse groups in order to elicit desired results.
Current Census and Other Relevant Population Data
The information generated by the Census is a great source that tells leaders about communities and their needs for proper interventions. It is used by the federal government to distribute billions of dollars each year for community services and programs. Census 2000 figures indicated that the Latino population is the fastest growing and largest minority in the United States, and “according to recent projection it will grow by 180% between 2000 and 2050” in California (Farrel et al., 2009, p. 374).
This is relevant information because according to HP 2010, more Latinos reported having no leisure time physical activity (LTPA) compared to other ethnic groups. In addition, “Latinos have been reported to have higher blood pressure, higher BMI, more central adiposity, a greater prevalence of diabetes and obesity compared with Non-Hispanic Whites” (Marquez, McAuley, & Overman, 2004, p. 196). Furthermore, various studies have concluded that Latino women or ‘Latinas’ have the highest rates of physical inactivity.
According to Marquez and McAuley (2006) for many Latinas the concept of “leisure time”, a time without responsibility ties to anyone or anything, simply does not exist. Multiple care-giving responsibilities for grandchildren, children, and other family members often lead to lack of time and energy in this population. Additional reported common deterrents to physical activity among Latinas include concern for safety, inadequate street lightning, lack of self-esteem, lack of social support, lack of childcare, lack of transportation, and lack of accessible facilities or programs.
Given that the Latino population has significantly grown and has been identified as having health disparities, it would be prudent to focus attention on this salient population. However, to date there has been limited research focusing on minorities, particularly in women, making it challenging to develop and implement adequate interventions to decrease physical inactivity among Latinas.
The 2008 PAGAC recognized this issue, which became evident during the review of literature, as “the lack of data on selected subpopulations, especially various race/ethnic groups, persons of low socioeconomic status (SES), individuals with specific cognitive and physical disabilities, and obese persons” (USDHHS, 2008, p. G11-2).
It is lamentable that despite the indisputable need for immediate interventions, policy and environmental support is either insufficient or lacking. Therefore, this information needs to be considered by policy makers and other community leaders when allocating funds for wellness programs that increase physical activity levels. It does not take a rocket scientist to figure out that prevention is much less costly and more convenient than treatment of disease. Contrary to common belief, targeting Latinas as well as other underserved communities can ultimately improve the health and financial instability of the United States.
Informational Approaches to Increase Physical Activity
Informational approaches to promote and increase physical activity include population specific interventions to raise and spread awareness about the variety of benefits it offers, as well as ways to overcome actual and/or perceived barriers for engaging regularly in physical activity.
Continual and well-presented information about specific ways of increasing physical activity levels that is individually meaningful can encourage people to become physically active. Because people are notorious for choosing not to do what is good for them, it is important to present solid, repeated, and readily accessible information to make the healthy choice the easy choice.
Behavioral and Social Approaches Increase Physical Activity
Behavioral and social approaches to promote and increase physical activity include interventions that are designed to produce individual behavior changes and building a social environment in communities that promote social support to help individuals increase their physical activity levels. Individuals along with family, friends and other supportive community members can work as a team and encourage each other. Desired actions can be made more attractive to consumers by using a strategic known as social marketing. Through education and persuasion, social marketing is all about getting individuals or communities to change a behavior leading to a healthier life.
Environmental and Policy Approaches to Increase Physical Activity
Environmental and policy approaches to promote and increase physical activity comprise strategies aimed at entire communities rather than at individuals. Population specific interventions are designed to create and provide access to places for people to exercise in convenient and safe environments. These commonly require the commitment and effort of various entities and organizations to ensure success.
Recommendations for Promoting Physical Activity among Latinas
As previously mentioned, Latino women are part of the fastest growing U.S. population. They have the highest physical inactivity and NCDs ratings, requiring immediate intervention. In order to avoid failure, it is highly recommended by the CDC, USDHHS, and other influential organizations to take time to assess specific cultural learning preferences and to identify successful promotion methods of physical activity prior to intervention. Evidence-based interventions to increase physical activity among Latinas include distributing culturally sensitive, easy to understand materials that emphasize the importance of regular physical activity and targeting sources of self-efficacy such as social support within families and communities.
These research studies concurred that Latinos are most likely to respond to community-wide education and promotion programs that are imparted by leaders of the same ethnic background and at convenient and frequently visited locations and/or through Spanish television channels. These culture-tailored findings are similar to the recommendations from the CDC and USDHHS for the general population.
Therefore, one recommendation is to distribute information through programs that are implemented in schools, churches, and other familiar and convenient places where Latinos gather and/or via Spanish television channels. Becoming aware of the various NCDs that can be prevented and controlled with exercise may lead to favorable behavioral changes in Latinas, such as commitment to physical activity. Another recommendation is to provide opportunities for Latinas to get involved in exercise programs with friends and/or families.
As Marquez & McAuley state “Latino culture is collectivist in nature, meaning that emphasis is placed on the group rather that the individual” (Marquez & McAuley, 2006 p. 282). Social support can raise self-efficacy in the Latino community through the vicarious experiences provided by social models. According to the CDC and USDHHS, social persuasion has proven to be a powerful and effective tool in bringing desired changes in populations. Encouraging and developing family and community support through community programs is likely to increase success rates of Latinas becoming and remaining physically active.
References
Center of Disease Control and Prevention. (2007). [Health behaviors of adults: United States, 2001 & 2005]. Summary of Physical Activity 56(46), 1209-1212 Retrieved from http://wwwapps.nccd.cdc.gov/PASurveillance/DemoCompareResultV.asp?Year=2007& State=6&Ca t=4&CI=#result
Cuijpers, p., Dewit, L., Lamers, F., Penninx, B., & Straten, A.V. (2010). Are sedentary television watching and computer use behaviors associated with anxiety and depressive disorders? Psychiatry Research 186 239–243
Farrell, M. A., Hayashi, T., Loo, R. K., Rocha, D. A., Sanders, C., Hernandez, M., & Hill, J. C. (2009). Clinic based nutrition and lifestyle counseling for Hispanic women delivered by community health workers: Design of the California wisewomen study. Journal of Women’s Health, 18(5), 733-739. doi: 10.1089/jwh.2008.0871
Healthy People 2010. (2007). [Physical Activity Patterns among Latinos in the United States] Putting the pieces together 4(4), Retrieved from http://www.cdc.gov/pcd/issues/2007/oct/06_0187.htm
Hooker, S. P., & Carman, J. (2006, September 13). Physical activity: California’s approaches to promoting physical activity and health. California Food Guide: Fulfilling the Dietary Guidelines for Americans, 15, 1-19. Retrieved from http://www.dhcs.ca.gov/dataandstats/reports/Documents/CaliforniaFoodGuide/15PhysicalActivity.pdf
Marquez, D.X., & McAuley, E. (2006). Social cognitive correlates of leisure time physical activity among Latinos. Journal of Behavioral Medicine, 29(3), 281-9.
Marquez, D. X., McAuley, E., & Overman, N. (2004). Psychosocial correlates and outcomes of physical activity among Latinos: A review. Hispanic Journal of Behavioral Sciences, 26(195), 195-229. doi: 10.1177/0739986304264346
U.S. Department of Health and Human Services. (2008). Physical Activity Guidelines. Retrieved from www.health.gov/paguidelines/report/pdf/CommitteeReport.pdf
World Health Organization. (2010). Global recommendations on physical activity for health [Data File]. Retrieved from http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf
Tuesday, November 8, 2011
That Alfredo's got me wanting him more
That Alfredo's got me wanting him more and more
By Gina Yoryet Roman
November 8, 2011
"It must be fate'" I keep thinking the entire day Saturday as Alfredo kept "appearing" everywhere I went. It almost felt as if "he" were stalking me.
Walking like a zombie (for the 50th night I didn't get a full night of sleep because of insomnia issues) in el Centro doing my shopping since everything ran out; shampoo, conditioner, q-tips, deodorant, makeup, nail polish remover, wipes, vitamins, blah, blah.
Going in and out of stores, walking out with full bags, unaware as to how much time had passed, when I came out of one of them, suddenly there he was…
Alfredo! At that moment I was determined to not lock eyes with him to avoid giving in to his enchanting aroma and as strong as temptation was, my will power overtook him.
Four hours later when I finally made it home, I was about to crash on the sofa when
I craved an ice cold glass of milk to fight off the heat so I went to the fridge and realized that I had ran out of it the night before so off I go again to get a milk gallon.
On my way to the store, Oh noooh! we must belong together! I ran into Alfredo again! The perfect companion to accompany a glass of milk.
This time it was impossible to fight him off so right there and then I had him willingly and intentionally.
Who is this Alfredo who puts off all my desires as soon as I get my hands on him yet I can never get enough of him? the more I have him, the more I want him.
It is a scary pleasure because I've developed this need and dependency, it feels as if I were on rehab when I can't have him for more than a day or two!!
Later that night I picked up two friends to have dinner at La Pasta in Chapalita.
Driving on America's I came across Alfredo again but this time I didn't even dare turn and look at him because knowing me I would've given up all my will power to him to the point where I even forgot who I am.
"I am Victory," I said to them until we hit a red light on Ninos Heroes and another street. OMG!
It was him again so we couldn't help ourselves and managed to get through the lanes on our right to go and Get Alfredo.
What is it about him that's got us head over heels?
It ain't the way that he looks at us...
it an't the way he makes us feel after having him…
it ain't the added mass after effects...
It ain't the mess we leave after we are through with him…
It ain't the idiotic and empty look we get when we can't have him…
It is the momentary short lasting pleasure that he gives us
leaving us with a hunger, craving him more,
coming back for more and more with more frequency each time
At this point, I, them, we are obsessed with him, the
three of us in the car had a battle of death over him.
So, why only have him tonight when we can always have him in the morning, in the afternoon, in the evening or any chance we get?
Thank the lord for Alfredo!
Is there after life without him?
Define yor Life's Purpose (Great article!)
Define yor Life's Purpose
I got this great article from: Success Coaching
A very useful article!
It doesn’t matter how you think you arrived here on this
planet or under whose direction – the fact remains that each
of us has specific talents and gifts that are uniquely coded
within our own DNA.
As you go through life, you don’t just pick up things you
like doing by chance. You discover what you’re good at
because you were meant to discover it, just as you were
meant to figure out what your fingers do, and how your
elbows work.
Your unique gifts are hardwired into your system just as
surely as your lungs are given their blueprint to breathe.
And it’s from these specific talents and gifts that you’re
able to define and determine your definite purpose… the
reason why you’re here.
What’s in you cannot be found in another living human
being. In fact, it’s quite possible that what you bring to
the table hasn’t been duplicated – ever – since time began.
That’s right! This “purpose” is serious business.
If you fail to determine your definite purpose, everything
else is wrong. It’s like working with a broken compass – you
may think you’re going North, but you’re not. You’re not
sure which direction you’re heading, so, you’re just
wandering aimlessly.
Without your purpose identified firmly in your mind, you
will wander through life, never quite feeling that you’re
“in the flow.” I say, then, that it’s imperative you
recognize what it is you’re good at – what it is you really
love to do.
Your purpose in this lifetime is to do the thing that you
love.
People will tell you they already know what they’re good
at, and what they love to do most, but they’ll never earn
money doing it. Whoever gave you that idea?
When you’re sorting out your purpose, I don’t want you
thinking about that non-issue at all. You can earn money at
anything. Once you determine your purpose, you won’t even
have to think hard on how to earn money – it’s as if you’re
being guided by an unseen hand, heading in the right
direction… and everything falls into place.
The key to your life is not that you settle for the “safe”
thing that will bring in the money. The key is to turn and
do what you really love. Fall in love with an idea. That’s
your life! That’s your purpose.
I got this great article from: Success Coaching
A very useful article!
It doesn’t matter how you think you arrived here on this
planet or under whose direction – the fact remains that each
of us has specific talents and gifts that are uniquely coded
within our own DNA.
As you go through life, you don’t just pick up things you
like doing by chance. You discover what you’re good at
because you were meant to discover it, just as you were
meant to figure out what your fingers do, and how your
elbows work.
Your unique gifts are hardwired into your system just as
surely as your lungs are given their blueprint to breathe.
And it’s from these specific talents and gifts that you’re
able to define and determine your definite purpose… the
reason why you’re here.
What’s in you cannot be found in another living human
being. In fact, it’s quite possible that what you bring to
the table hasn’t been duplicated – ever – since time began.
That’s right! This “purpose” is serious business.
If you fail to determine your definite purpose, everything
else is wrong. It’s like working with a broken compass – you
may think you’re going North, but you’re not. You’re not
sure which direction you’re heading, so, you’re just
wandering aimlessly.
Without your purpose identified firmly in your mind, you
will wander through life, never quite feeling that you’re
“in the flow.” I say, then, that it’s imperative you
recognize what it is you’re good at – what it is you really
love to do.
Your purpose in this lifetime is to do the thing that you
love.
People will tell you they already know what they’re good
at, and what they love to do most, but they’ll never earn
money doing it. Whoever gave you that idea?
When you’re sorting out your purpose, I don’t want you
thinking about that non-issue at all. You can earn money at
anything. Once you determine your purpose, you won’t even
have to think hard on how to earn money – it’s as if you’re
being guided by an unseen hand, heading in the right
direction… and everything falls into place.
The key to your life is not that you settle for the “safe”
thing that will bring in the money. The key is to turn and
do what you really love. Fall in love with an idea. That’s
your life! That’s your purpose.
Sunday, October 30, 2011
Only fools Rush in
Only Fools Rush In
October 30, 2011
By: Gina Yoryet Roman
It’s only been two weeks since I last posted but it feels as though it’d been months. No wonder something was missing! So much has happened in the last fourteen days since the 14th when I first attempted to update and since the initiation of the Pan American Games.
This morning, October 30, the closure of the Games took place. As I brisk walked to La Minerva, the starting and ending place where the men’s 42.1k took place brought back many memories of “my” years. Gazing at the amazingly fit yet anxious looking young men made me crave competing. The craze running through my veins made me yearn the pressure and adrenaline of competing more than ever; year after year when I used to pull all nighters salsa dancing the night away in San Francisco the last weekend of October, and then storming back to Sacramento to make it right on time for the 42.1k.
I was in awe watching the athletes go around once and again, and although their bodies are something worth admiring, I was not focused on the outer aspect as much as I admired what one’s body is capable of doing and more so, all the strain our temple is able to withstand.
I had a flashback of my amateur years when I used to ALWAYS RUSH INTO the first three, four, five miles looking around at all these “old runners,” and thinking that they’d immediately be outrunned by all the young runners.
Little did I know then that there was a long way to go and that life would teach me many lessons about the consequences of pressure…
And that reminded me of the prior weekend to the Pan American Games when I spent the whole Sunday with a few single teachers from work. It was very pleasant to spend time with all single people who enjoy life and don’t seem to pay too much attention to when they are asked why they are not married or have children.
Guadalajara can be a very judgmental not accepting city where if someone is not married or has children by a certain age everybody starts thinking that there must be something wrong with that single creature.
It was refreshing to feel like the “young one” in the group (everyone else was in their 40’s). It also felt good to not feel like the outsider because I am partnerless.
We chatted away the whole afternoon about the advantages of being single. Does it get lonely every now and again? Of course but freedom is priceless so might as well enjoy it to the max although people may look at us with pity thinking that we are very lonesome.
Spending time with that group helped me reaffirm that I will NEVER have a child for the wrong reasons; because I will hold my partner back forever, because that is what society or what my family and friends want, because I’m feeling that my biological clock is ticking intensely, or just to go with the flow, or even because that child will be a “long-term” investment like someone once told me.
So that day I drove back home appreciating singlehood like never before and being grateful for all the blessings life has given me.
The following Wednesday morning as soon as I opened my eyes the first happening was my usual conversation with God.
At that second it felt as if someone had thrown a bucket of iced water on me and made me realize that I've been asking for something that perhaps it is not meant to be for the time being.
I’d been longing for a loving partner for some time because I felt ready and although there are moments when I still do, I don’t want to be a fool again and rush into another relationship like I once did.
In my struggle to be with the man of “my dreams” three years ago, I made one mistake after another. Instead of letting my love overtake my need, I let the opposite happen, instead of taking my time and let things flow, I put a lot of pressure into the relationship and rushed everything. Instead of being in control of the ONLY person I can ever be in control of, I lost my marbles. Instead of having hope and faith, I complained and wondered over and over when things were going to happen. Instead of following my father’s advice to always confronting the world with your “best mask” even if you’re shattered within, and break down in the privacy of your home, I let the world see my worst side.
Now although there was a price to pay to lose the yet most loved man in my life, I learned one of the most important lessons in life - rushing in is NEVER a good option. I also know that if I cannot be with the man of my dreams, there are a million other ways to manifest my love. There are a million goals to reach, things to do in life and simply embrace life and accept the constant roller coaster and its side effects.
Yet most important, I’ve learned to get to know myself more, to appreciate “me” and to never force anything. If it’s not meant to be, it will NEVER happen.
October 30, 2011
By: Gina Yoryet Roman
It’s only been two weeks since I last posted but it feels as though it’d been months. No wonder something was missing! So much has happened in the last fourteen days since the 14th when I first attempted to update and since the initiation of the Pan American Games.
This morning, October 30, the closure of the Games took place. As I brisk walked to La Minerva, the starting and ending place where the men’s 42.1k took place brought back many memories of “my” years. Gazing at the amazingly fit yet anxious looking young men made me crave competing. The craze running through my veins made me yearn the pressure and adrenaline of competing more than ever; year after year when I used to pull all nighters salsa dancing the night away in San Francisco the last weekend of October, and then storming back to Sacramento to make it right on time for the 42.1k.
I was in awe watching the athletes go around once and again, and although their bodies are something worth admiring, I was not focused on the outer aspect as much as I admired what one’s body is capable of doing and more so, all the strain our temple is able to withstand.
I had a flashback of my amateur years when I used to ALWAYS RUSH INTO the first three, four, five miles looking around at all these “old runners,” and thinking that they’d immediately be outrunned by all the young runners.
Little did I know then that there was a long way to go and that life would teach me many lessons about the consequences of pressure…
And that reminded me of the prior weekend to the Pan American Games when I spent the whole Sunday with a few single teachers from work. It was very pleasant to spend time with all single people who enjoy life and don’t seem to pay too much attention to when they are asked why they are not married or have children.
Guadalajara can be a very judgmental not accepting city where if someone is not married or has children by a certain age everybody starts thinking that there must be something wrong with that single creature.
It was refreshing to feel like the “young one” in the group (everyone else was in their 40’s). It also felt good to not feel like the outsider because I am partnerless.
We chatted away the whole afternoon about the advantages of being single. Does it get lonely every now and again? Of course but freedom is priceless so might as well enjoy it to the max although people may look at us with pity thinking that we are very lonesome.
Spending time with that group helped me reaffirm that I will NEVER have a child for the wrong reasons; because I will hold my partner back forever, because that is what society or what my family and friends want, because I’m feeling that my biological clock is ticking intensely, or just to go with the flow, or even because that child will be a “long-term” investment like someone once told me.
So that day I drove back home appreciating singlehood like never before and being grateful for all the blessings life has given me.
The following Wednesday morning as soon as I opened my eyes the first happening was my usual conversation with God.
At that second it felt as if someone had thrown a bucket of iced water on me and made me realize that I've been asking for something that perhaps it is not meant to be for the time being.
I’d been longing for a loving partner for some time because I felt ready and although there are moments when I still do, I don’t want to be a fool again and rush into another relationship like I once did.
In my struggle to be with the man of “my dreams” three years ago, I made one mistake after another. Instead of letting my love overtake my need, I let the opposite happen, instead of taking my time and let things flow, I put a lot of pressure into the relationship and rushed everything. Instead of being in control of the ONLY person I can ever be in control of, I lost my marbles. Instead of having hope and faith, I complained and wondered over and over when things were going to happen. Instead of following my father’s advice to always confronting the world with your “best mask” even if you’re shattered within, and break down in the privacy of your home, I let the world see my worst side.
Now although there was a price to pay to lose the yet most loved man in my life, I learned one of the most important lessons in life - rushing in is NEVER a good option. I also know that if I cannot be with the man of my dreams, there are a million other ways to manifest my love. There are a million goals to reach, things to do in life and simply embrace life and accept the constant roller coaster and its side effects.
Yet most important, I’ve learned to get to know myself more, to appreciate “me” and to never force anything. If it’s not meant to be, it will NEVER happen.
Never think I am NOT looking
WHEN YOU THOUGHT I WASN'T LOOKING
Children are always watching you and doing as you do,
not as you say...
When you thought I wasn't looking I saw you hang my
first painting on the refrigerator, and I immediately
wanted to paint another one.
When you thought I wasn't looking I saw you feed a
stray cat, and I learned that it was good to be kind
to animal s.
When you thought I wasn't looking I saw you make my
favorite cake for me, and I learned that the little
things can be the special things in life.
When you thought I wasn't looking I heard you say a
prayer, and I knew that there is a God I could always
talk to, and I learned to trust in Him.
When you thought I wasn't looking I saw you make a
meal and take it to a friend who was sick, and I
learned that we all have to help take care of each other.
When you thought I wasn't looking I saw you take care
of our house and everyone in it, and I learned we have
to take care of what we are given.
When you thought I wasn't looking I saw how you
handled your responsibilities, even when you didn't
feel good, and I learned that I would have to be
responsible when I grow up.
When you thought I wasn't looking I saw tears come
from your eyes, and I learned that sometimes things
hurt, but it's all right to cry.
When you thought I wasn't looking I saw that you
cared, and I wanted to be everything that I could be.
When you thought I wasn't looking I learned most of
life's lessons that I need to know to be a good and
productive person when I grow up.
When you thought I wasn't looking I looked at you and
wanted to say,’ Thanks for all the things I saw when
you thought I wasn't looking.'
Think about your influence on others.
Live simply. Love generously. Care deeply.
Speak kindly.
Leave the rest to God.
Anonymous
Children are always watching you and doing as you do,
not as you say...
When you thought I wasn't looking I saw you hang my
first painting on the refrigerator, and I immediately
wanted to paint another one.
When you thought I wasn't looking I saw you feed a
stray cat, and I learned that it was good to be kind
to animal s.
When you thought I wasn't looking I saw you make my
favorite cake for me, and I learned that the little
things can be the special things in life.
When you thought I wasn't looking I heard you say a
prayer, and I knew that there is a God I could always
talk to, and I learned to trust in Him.
When you thought I wasn't looking I saw you make a
meal and take it to a friend who was sick, and I
learned that we all have to help take care of each other.
When you thought I wasn't looking I saw you take care
of our house and everyone in it, and I learned we have
to take care of what we are given.
When you thought I wasn't looking I saw how you
handled your responsibilities, even when you didn't
feel good, and I learned that I would have to be
responsible when I grow up.
When you thought I wasn't looking I saw tears come
from your eyes, and I learned that sometimes things
hurt, but it's all right to cry.
When you thought I wasn't looking I saw that you
cared, and I wanted to be everything that I could be.
When you thought I wasn't looking I learned most of
life's lessons that I need to know to be a good and
productive person when I grow up.
When you thought I wasn't looking I looked at you and
wanted to say,’ Thanks for all the things I saw when
you thought I wasn't looking.'
Think about your influence on others.
Live simply. Love generously. Care deeply.
Speak kindly.
Leave the rest to God.
Anonymous
Thursday, October 27, 2011
Strong Person
STRONG PERSON
A strong person knows how to keep their life in order.
Even with tears in their eyes, they still manage to say "I'm ok" with a smile.
Live, Laugh, Love
A strong person knows how to keep their life in order.
Even with tears in their eyes, they still manage to say "I'm ok" with a smile.
Live, Laugh, Love
Friday, October 14, 2011
What is a sister?
What is a sister?
Two are better than one,
because they have a good reward
for their toil.
Ecclesiastes 4:9 (NRSV)
A sister is someone more special than
words. She's love mixed with friendship;
the best things in life. She's so much
inner beauty blended together with an
outward appearance that brings a smile
to the happiness in your heart...
A sister is one of the most precious people in
the story of your life. And you'll always be
together, whether you’re near or apart.
Together, you have shared some of the most
special moments two people have ever shared.
A sister is a perspective on the past, and she's
a million favorite memories that will always last.
A sister is a photograph that is one of your most
treasured possessions. She's a note that arrives on
a special day, and when there's news to share,
she's the first one you want to call. A sister is
a reminder of the blessings that come from
closeness. Sharing secrets. Disclosing dreams.
Learning about life together.
A sister is a confidante and a counselor. She's a
dear and wonderful friend, and -- in certain
ways -- something like a twin. She's a hand
within your hand; she's so often the only one
who really understands. A sister is honesty and
trust enfolded with love. She's sometimes the
only person who sees the horizon from your
point of view, and she helps you to see things
more clearly. She is a helper and a guide, and
she is a feeling, deep inside, that makes you
wonder what you would ever do without her.
What is a sister? She's someone more special
than words; someone beautiful and unique.
And in so many ways, there is no one who
is loved so dearly.
By: Douglas Pagels
Two are better than one,
because they have a good reward
for their toil.
Ecclesiastes 4:9 (NRSV)
A sister is someone more special than
words. She's love mixed with friendship;
the best things in life. She's so much
inner beauty blended together with an
outward appearance that brings a smile
to the happiness in your heart...
A sister is one of the most precious people in
the story of your life. And you'll always be
together, whether you’re near or apart.
Together, you have shared some of the most
special moments two people have ever shared.
A sister is a perspective on the past, and she's
a million favorite memories that will always last.
A sister is a photograph that is one of your most
treasured possessions. She's a note that arrives on
a special day, and when there's news to share,
she's the first one you want to call. A sister is
a reminder of the blessings that come from
closeness. Sharing secrets. Disclosing dreams.
Learning about life together.
A sister is a confidante and a counselor. She's a
dear and wonderful friend, and -- in certain
ways -- something like a twin. She's a hand
within your hand; she's so often the only one
who really understands. A sister is honesty and
trust enfolded with love. She's sometimes the
only person who sees the horizon from your
point of view, and she helps you to see things
more clearly. She is a helper and a guide, and
she is a feeling, deep inside, that makes you
wonder what you would ever do without her.
What is a sister? She's someone more special
than words; someone beautiful and unique.
And in so many ways, there is no one who
is loved so dearly.
By: Douglas Pagels
Sunday, October 9, 2011
“La noche de Tlatelolco”
“La noche de Tlatelolco”
October 9, 2011
By: Gina Yoryet Roman
A few years ago when I became more curious to learn about my history and culture I did a run down of a few bookstores in Guadalajara.
I spent hours and hours looking for useful material to help me find my roots. At the end of the day I was snowed under with many books but two that really caught my eye were
these excellent informative books, “Los presidentes de México,” by Alejandro Rosas Robles and José Manuel Villalpando César and “La noche de Tlatelolco,” by Elena Poniatowska.
Los presidentes de México has a listing of all the Mexican Presidents up to Vicente Fox in which I found a very particular profile, Gustavo Díaz Ordaz, who served as President from 1964 to 1970. Díaz Ordaz governed when the massacre of “La noche de Tlatelolco,” The Night of Tlatelolco (a government massacre of student and civilian protesters and bystanders) on October 2nd, 1968 took place in the Plaza de las Tres Culturas in the Thttp://www.blogger.com/img/blank.giflahttp://www.blogger.com/img/blank.giftelolco section of México City. The riot started ten days before the 1968 Summer Olympics in México City.
There’s even a 1989 film, “Rojo Amanecer,” Red Dawn, produced by Hector Bonilla and Valentín Trujillo and directed by Jorge Fons that narrates the story. According to “El Instituto Mexicano de Cinematografía,” The Mexican Institute of Cinematography, the then President, Carlos Salinas de Gortari called Producer Valentín Trujillo to Los Pinos to show the film and requested to have a few scenes in which showed the Mexican Army to be removed in order to make it less violent. The scenes were later incorporated on the DVD version.
If I remember correctly, many years ago my father once mentioned that him and two of his brothers were part of the students protesting but they were lucky to flee on time to avoid being butchered.
I am not sure what exactly originated that painful turmoil, all I know is what I read on those two books and what I hear from people year after year.
One thing I do realize is that some facts on both stories don’t match. Perhaps I will do a deeper research when the right time comes.
October 9, 2011
By: Gina Yoryet Roman
A few years ago when I became more curious to learn about my history and culture I did a run down of a few bookstores in Guadalajara.
I spent hours and hours looking for useful material to help me find my roots. At the end of the day I was snowed under with many books but two that really caught my eye were
these excellent informative books, “Los presidentes de México,” by Alejandro Rosas Robles and José Manuel Villalpando César and “La noche de Tlatelolco,” by Elena Poniatowska.
Los presidentes de México has a listing of all the Mexican Presidents up to Vicente Fox in which I found a very particular profile, Gustavo Díaz Ordaz, who served as President from 1964 to 1970. Díaz Ordaz governed when the massacre of “La noche de Tlatelolco,” The Night of Tlatelolco (a government massacre of student and civilian protesters and bystanders) on October 2nd, 1968 took place in the Plaza de las Tres Culturas in the Thttp://www.blogger.com/img/blank.giflahttp://www.blogger.com/img/blank.giftelolco section of México City. The riot started ten days before the 1968 Summer Olympics in México City.
There’s even a 1989 film, “Rojo Amanecer,” Red Dawn, produced by Hector Bonilla and Valentín Trujillo and directed by Jorge Fons that narrates the story. According to “El Instituto Mexicano de Cinematografía,” The Mexican Institute of Cinematography, the then President, Carlos Salinas de Gortari called Producer Valentín Trujillo to Los Pinos to show the film and requested to have a few scenes in which showed the Mexican Army to be removed in order to make it less violent. The scenes were later incorporated on the DVD version.
If I remember correctly, many years ago my father once mentioned that him and two of his brothers were part of the students protesting but they were lucky to flee on time to avoid being butchered.
I am not sure what exactly originated that painful turmoil, all I know is what I read on those two books and what I hear from people year after year.
One thing I do realize is that some facts on both stories don’t match. Perhaps I will do a deeper research when the right time comes.
Tuesday, October 4, 2011
“Menos face más book”
“Menos face más book”
Tuesday October 3rd, 2011
By: Gina Yoryet Roman
Monday of last week I got this tinge of curiosity to reactivate my Facebook account so I did. The rapidness of accessing my profile once again was amazing, the fact that it could be done at the blink of an eye is a bit SCARRY for me since I’ve always been a very private person. The only thing that took me the longest to figure out was the email account and password I used so I emailed them and there it was.
When facebook and myspace were recently out and when hardly anybody had an account, I activated accounts but as soon as everyone started joining, it freaked me out, the thing about my whole life being out in the open for the world to see made me feel very anxious so I immediately deactivated them.
I know that I can set my settings to private and choose who to allow and who not to but the simple fact that all my contacts can see all my profile and what I post on my wall, really puts me on PANIC mode.
Sharing my life, my regular and more so personal moments is VERY exclusive. I ‘ve always been very selfish when it comes to my personal life and so I can count the people who know about those experiences with the palm of one hand.
The reason why I did that was because I wanted to recover my pictures that were lost when my computer crashed but I could NOT bear staying in the account for long.
I scanned my profile quickly and saw how everything was still intact.
Perhaps one of the reasons why I despise facebook was because of an uncomfortable experience I went through a few years ago, being pressured to make a few changes that I DID NOT agree with but I went along with. It was about making something very personal public.
Although I wasn’t hiding it, many times I much rather go incognito while I take my time until I am 100% positive that the coast is clear. People always question why this, what that and I really don’t like to explain myself over things that are not meant to be or much less that I don’t want to talk about.
That is one of the reasons why I love spending time alone and if people want to know more about me, “they can always Google me.” LOL!
Another reason is because it is not necessary to spend hours and hours there when we can use our time more productively, like promoting and increasing the reading rate in México since we are one of the lowest worlwide (if not the lowest).
In fact, I’ve always promoted reading, in every class that I teach, regardless of the subject, my students are required to read an extra book.
There’s this campaign slogan by Gandhi bookstore that came out earlier this year which says, “menos face, más book,” less face, more books – meaning, spend less time on facebook and more time reading. I love it!!
Tuesday, September 27, 2011
I’ve developed a serious addiction…
I’ve developed a serious addiction…
September 27, 2011
By: Gina Yoryet Roman
“What can I do to lose the flab on my arms? I need to get rid of my double chin! How can I tone up my legs and thighs without getting too muscular? I’ve got a wedding coming up in a few weeks, how can I say farewell to my love handles? What is the best workout for me? How can I improve my posture? What exercise routine would better fit me? I’ve tried every single diet out there but not a single one seems to work. It is a piece of cake for you because you are genetically thin.”
Day after day I get bombarded with Health and Fitness questions to help women lose weight, yet more important, to keep it off. What they don’t understand most of the time though is that it is a lifetime struggle with “I,” disciplining our stubborn self to control all those crazy demanding cravings, to watch what we put in our mouth and to eat when we are sincerely hungry not when we make ourselves believe that we are.
As much as I advise many women NOT to do mindless, emotional, compulsive and unecessary eating, Yoryet is always the first in line to disobey Gina’s own rules.
I get so frustrated when I do not practice what I preach.
Failure always gets the best of me and I fall into PANIC mode and the unexpected happens…
The last couple of months I’ve caught myself doing exaggerated eating; doughnuts, potato chips, chocolate filled croissants, cookies, any type of bread and tons of other junk.
Believe it or not the frequency of those moments is increasing and
although sometimes I feel like I’m superwoman and that my body can withstand all the strain, getting up at the crack of dawn has started taking a toll on my restless body, mind and my soul.
Those moments of out of control cravings are a way of protesting, I guess my body is seriously thinking about going on strike.
Another thing I’ve noticed, is the dark bags underneath my eyes which I thought I may be overreacting but no, last week it wasn’t a coincidence, three days in a row I saw three friends on Wednesday, Thursday and Friday and they all agreed in their realization.
The first thing they implied was that I looked very tired, that I need to wake up and smell the coffee and slow down and not do so much…
Although it wasn’t news to me, it was unexpected.
They are right though, my body needs a break. But there is always so much to do and it leads to frustration when I cannot do more.
During those moments time seems very limited and I’m trying to juggle a milion activities within a 24 hour window frame, then it gets overwhelming soon turning into anxiety like two weeks ago I was getting my period and I failed a project so I sheltered myself in food. I ate FIVE chocolate stuffed croissants in 48 hours!!
At last I admit that any type of bread is my downfall since I always end up indulging myself uncontrollably that is why in a way I can relate to drug addicts or alcoholics when their body demands a substance. The more goes in, the deeper they fall into the addiction. Pressue gets the best of me and I look for momentary pleasure and comfort in that exquisite taste.
I’ve developed this co-dependency for sweets. I recall when I stopped eating meat, it was not a big issue at all but bread…
I COULD KILL for it!
Each time I put on a diet plan and exercise routine together for my clients I feel like I am failing them. For example yesterday I got together with a client to go over her health and fitness plan. This question kept lingering in my mind. How can I indicate them what to strictly avoid if they want to reach their goal?
And although my fitness profile says,
“Gina Roman is a professional model and fitness trainer with extensive body sculpting experience. Her unique approach addresses both the physical and psycological barriers to weight loss. As a fitness expert, Gina helps women lose weight and get into the sexiest shape of their lives."
I’ve never thought of myself as a model because to me models are like WOOOW!! The most beautiful creatures on earth. Their skin is flawless, they NEVER have a bad hair day and much less a fat day. They make clothes look good, they are so up to date in fashion matters, they got it going on when they walk in heels, their makeup, nails, everything is intact. Gina Yoryet doesn’t even come close to that. My nails are a mess, most of the time my hair is held up in a bun and fashion matters? They’re none existent. That high-maintenance woman crap bores me to death.
It is not my intent to look like them though – I am very content with the bagagge I was thrown into this world. (NOT with the monster I turn into when I don’t eat at “my right times” or when I don’t work out. LOL!)
The fact of my thorough care with health boils down to my human nature and to other factors.
Sometimes people may think (some have actually told me this) that I am obssessed with my weight but they don’t understand the depth and nature of my work.
One thing I am proud to say is that I have NEVER gone on a diet, not a single day of my life. I’ve always been very skeptical about diets, diet pills, suplements…
All of that is just a mirage of what the subconscious mind wants to believe
For the most part though, I am loyal to a healthy and balanced diet I can work around my addiction with bread and still manage to pull off a healthy figure.
Last week I did much better, I only had two croissants and two “conchas” (shell shaped bread). Thank God I’ve never suffered from anorexia, bulimia, vigorexia, orthorexia, permarexia or anything of that sort because food is too good to spit back out.
Many people may be a bit skeptical and ignore many things as well.
They don’t know (and they think I’m lying) that as a child and most of my adolescence I was a very insecure creature because of…
Weight problems.
They neglect to understand that there is a HUGE abyss between dieting momentarily, adopting healthy habits and making health and fitness a lifestyle.
They seem to ignore that every day is a new battle and we are our own biggest obstacle.
They seem to not get a grip on the fact that once they lose the weight, it will stay off forever.
They neglect to accept that things DON’T come easy at all to me. I work just as hard or perhaps even harder to reach my fitness goals since I DIDN’T grow up in a healthy environment and the fact that I have to put out through these LONG days. From the second I get up, I go, go go nostop.
One of the first things that people always assume is that I’ve had at least two or three surgeries. I always have fun with that because I really don’t think it’s necessary just yet. The only thing I’ve added to my body was my tattos.
What many are far from understanding is that my mission is to only guide women get motivated and lead a happy and healthy lifestyle. I’m helping them to challenge themselves and be a living proof that we can juggle a million activities and still manage to stay fit. My only interest is to encourage them to work with the tools they have, to get to know their temple more and take advantage of their strength.
Subscribe to:
Posts (Atom)