Welcome to Ho'okele Health. Your Path to Healthy Living.

Now it is months later, and I am not so sure that a "fighting diabetes"
mindset continues to be the best or only approach. I am moving away from
the notion that I am engaged in a lifelong struggle with a foe named
diabetes.

Instead, I am seeing my condition as an opportunity to make a new friend.
My new friend is someone who has suffered much from neglect. My new friend
is someone I can love - someone I can care for and appreciate as long as I
live. My new friend is my own body.

Recently, I was "introduced" to my new friend in an exercise class for
diabetics. The instructor that day integrated some yoga into our normal
routine. At the end of the class she had us lie down, close our eyes and
relax. In the peacefulness of the moment she reminded us to thank our
bodies - for each of us to thank our body for all it had done for us that
day, for each movement, each heartbeat, each breath.

I had never thought of my body as someone I should say thank you to. Her
words affected me deeply.

-------------------------
CONFIDENTIALITY NOTICE: The information contained in this transmission, including any attachments, is for the sole use of the intended recipient(s) and may be confidential or privileged information. Any unauthorized review, use, disclosure or distribution is prohibited. If you are not the intended recipient, please contact the sender and destroy all copies and any attachments of the original transmission. Thank you.

That experience with my grandpa was the first time I remember someone
trying to help me with an ailment I was suffering with. It was an act of
lovingkindness that I will always remember.

So why do I mention this story?

A few months ago my doctor diagnosed me with type-2 diabetes. Since then I
like to think the many clinical elements of the treatment process are
welcome newcomers in my life. Truthfully though it has all been somewhat
overwhelming, trying and worrisome - the medications, the blood monitoring
and such.

What has helped me the most to understand the situation and begin to deal
with it effectively is, without a doubt, the love and kindness shown to me
by the health care professionals who are helping me with this ailment. The
lovingkindness of which I speak is like that shown to me by my grandfather
years ago.

It's the warmth and gentleness of my primary care physician; it's the
bright smile and sensitive perceptions of my diabetes coach/educator, it's
the happy, patient prodding of my fitness instructor. For these people, and
those like them, for my loving spouse and all those who are helping others
with diabetes – I am very grateful.
-------------------------
CONFIDENTIALITY NOTICE: The information contained in this transmission, including any attachments, is for the sole use of the intended recipient(s) and may be confidential or privileged information. Any unauthorized review, use, disclosure or distribution is prohibited. If you are not the intended recipient, please contact the sender and destroy all copies and any attachments of the original transmission. Thank you.

If one of your New Year's resolutions was to shed a couple pounds and you haven't come up with the results you wanted, a personal trainer may be a good option for you. Now here comes the fun part, where in the world do you begin? There are thousands of personal trainer's out there so discerning which one is right for you may be a challenge to say the least. 

To help put your mind at ease I've compiled some great information on how to find a great personal trainer who is right for YOU. This is by no means a Match.com approach to finding a good personal trainer but it is a great starting point.  

First off, since this field is not yet highly regulated, anyone can call themselves a personal trainer. If they’re in good shape, you may be inclined to take them at their word. Resist the urge to do so, and check them out first. Here are some things to look for: 

Certification:  First and foremost, make sure they are nationally certified.  Some highly respected certifications are ISSA, NASM, ACSM, NSCA, AFFA, and ACE.  There are others, of course, but I mention these because anyone can easily purchase a certification online for as little as $49.95.  A quality certification is an investment of time and money, and can run as much as $600.  Find out what agency your trainer is certified through and, if you’re unfamiliar with it, look it up.  Although certification does not guarantee the trainer is excellent, it ensures that the trainer has met the minimal requirements of knowledge and professionalism.  

Your trainer should hold a CPR certification as well.  This is pretty easy, as most certifying bodies require the trainer to be CPR certified before they issue their certificate.   I will say this:  There are certified trainers who are not very good, and there are good trainers out there who are not yet certified (this sometimes happens in gyms who hire trainers under the condition that they become certified within a certain period of time); however, a trainer looking to make a career out of fitness should have or at least be seeking a certification.  

Pricing:  Find out his pricing and policies. Do not choose a trainer solely based on price.  This may work for gasoline, but this is your body!  A trainer’s rates are not just based on what they do when they are with you, it’s for the time spent on you on his own time.  Assuming your trainer does not just hand you some one-size-fits-all diet plan, some valuable time was spent figuring out your caloric intake and providing eating suggestions.  

A good trainer should value their time.  If they don’t, why should you?  In general, the cost of a personal trainer will be anywhere from $30-$75 per hour.  Of course, depending on your area, your trainer’s clientele, or your trainer’s athletic status, you can expect to pay $100 or more per hour.  I’m not saying the most expensive is always the best, but if a trainer only charges $20 per hour on a pay as you go agreement, ask yourself why you’re getting such a low rate.

Here are some good questions for you to ask your prospective trainer:

·        What is your educational background (any exercise science?)?

·        What is (are) your certification(s)?

·        How long have you been training people?

·        Who were they?

·        Can I speak with one or two of them?

·        Where was that (what type of facility)?

·        How are you going to help me to get to my goals?

Other qualities to consider:

Advice:  You need someone who actually knows how to put together a program for YOU, not just the one that works for them.  If they push you to use questionable supplements, be cautious. 

Information:  They should be able to show you correct form for maximal results and to prevent injury. A personal trainer is more than a “rep counter”.

Personality:  Do you like them?  Your trainer will be working very closely with you and know details of your life.  Are you comfortable with them?  Are they honest?  They should listen to you, not just talk about themselves. 

Referrals:  Talk to others who have worked with this trainer.  Are they well liked?  Do they give sound advice?  Are they professional?  Are they on time?  Are they firm but fair? 

Specifics:  Are they knowledgeable in the area you need?  For example, if you are a bodybuilder, you need your trainer to have some knowledge in that area.  If you’re pregnant, the same goes.

Don’t be afraid to ask questions!  A qualified trainer will be eager to answer your questions and show you their qualifications.  Do your homework, and you are sure to find the trainer that is right for you!

Most important is that they understand the fundamentals of how the body works, whether that’s through experience, book learning, or both.  You have to click with this person, which is equally as important.  No chemistry = lame results.

How did the stretching go? Did you try any of the poses/stretching techniques provided? I can contest that they really do work. I've been doing these poses ever since I posted that article and I have been sleeping VERY well. In fact, there was a thunderstorm about a week ago and I slept right through it. Normally I am a very light sleeper which can be really annoying when you just want to sleep; yet I have not woken up in the middle of the night since I incorporated stretching into my bed routine! You should really give it a shot and see how much better you will sleep. What have you got to lose, besides a good night’s sleep.

To wrap up this sleeping segment with part 3, I’ll be going over another great idea to help you fall asleep fast and provide an increased quality of sleep. You may have already heard it before, but, exercise can really help your sleep. That means it’s time to dust off those VHS tapes of Richard Simmons and get moving! But please don’t wear the Richard Simmons shorts…please.

The type of exercise that I’ll be referencing is cardiovascular. This means that you need to get your heart rate up and your muscles pumping for at least 20 minutes. Strength training is very good for your health as well but for an improved quality of sleep, a cardio workout is the best.

As we all know, exercise is good for us. It’s great for improving muscle tone, promoting muscle growth, reducing blood pressure and stress, improves mental health, and the list goes on and on. But were you aware that exercise can actually help you sleep sounder and longer and help you feel more awake during the day? Yep, it’s all true. However, here’s something you need to consider before you hop on that treadmill rockin’ out to Staying Alive. You need to make sure you exercise at the right time of day.

A common belief is that if you work out before bed you should sleep pretty well because you will be tired. Well, that’s not true and the opposite will happen. You will feel more awake because of the physical stimulation of your heart, brain and muscles.

Working out in the morning can definitely help relieve stress and improve your mood. The reduced stress and improved state of mind will absolutely help with sleep but you could also combine outdoor light for a greater effect. Soaking up the sun while getting your sweat on can improve your sleep by reinforcing your body’s sleep-wake cycle.

To get the most bang for your buck, it’s best to work-out late in the afternoon or early in the evening. The reason why is that your body temperature increases above normal a few hours before bed, allowing it to start falling just as you’re getting ready for bed. The decrease in body temperature appears to be a trigger that helps ease you into sleep.

You should try to shoot for 20 minutes of cardio at least 3 to 4 times a week. When you think about it, it’s really not that much. You could also look at as an investment towards better health. You invest 20 minutes of your time now, for hours and hours of quality sleep later. It’s a win-win situation! It also helps to do something you like doing as long as you get your heart pumping. It can be anything from walking at a brisk pace to swimming laps in a pool. Do something you enjoy and the time will fly by and you will sleep better at night.

There were a bunch of ideas that have been mentioned since the beginning of this sleep segment but I hope that you will find at least one helpful idea and put it to good use. What works well for one person may not have the same results for someone else. So it’s important to try various things and find one that works for you!

If you have any amazing sleeping tips please feel free to share!!!!

Happy sleeping!

So how have you been sleeping since the last blog? Were you fast asleep well off in your 4^th stage of sleep or were you staring at the ceiling thinking about the 8 million things you have to do tomorrow? If it’s the latter of the two don’t worry too much because we’re off to talk a little more about how to make a baby envious of your sleep.

Last time we talked a little about how important sleep is and what to do to help you sleep better. One piece of advice mentioned was to treat your bed, as a bed. Not another desk, dinner table or whatever other uses you can find for it. A bed is for sleeping and that’s it! So go watch Hawaii 5-0 in the living room.

Today we’ll go over another amazing tip that should really get you in the mood for some deep slumberous sleep. It all starts with a good s-t-r-e-t-c-h…

Stretching is incredibly beneficial for your body in sooo many ways. It helps provide better flexibility and an improved range of motion that leads to fewer injuries during daily activities and exercises. It also helps relieve stress and improves your coordination and posture. For those of you who have diabetes, did you know that the American Association for Clinical Chemistry suggests that stretching can lower your blood pressure and cholesterol? Oh but it gets even better… It also suggests that stretching can increase your body’s ability to use insulin to improve the metabolism of blood sugar and carbohydrates. Pretty neat huh?

So now that you are convinced that stretching should be part of your daily routine, let’s go over a few basic things to remember before you start.

1.     Always stretch the muscles on both sides of your body, not just one.

2.     Don’t over-do it! Stretching should not cause pain and discomfort, so stretch till you feel a slight tension or pull in the muscle and no further.

3.     Go s-l-o-w. Be sure to slowly stretch for 15-30 seconds, then slowly return to your start position.

4.     Don’t bounce! This will only push your muscles past at its limit and an injury may occur. Keep it slow and steady.

5.     Breathe! Stretching should be relaxing so make sure your breathing is slow and steady as well. Never hold your breath. 

Alrighty we got the basics covered so it’s time to get to it! Here are a couple stretches/yoga poses you can easily do before or while you're in bed.

What I’ve decided to do was to break this blog into a three part series rather than give you everything all at once.

Oh sleep, how I love thee, let me count the ways…

There is nothing better than crawling into bed after a long day of work. Completely exhausted you wrap yourself up with your blankets like a human burrito, wiggling to find that perfect spot of comfort. Once you finally manage that perfect position of bliss, gooood night! You’re fast asleep off to dream about better things; like your roommates cat not clawing your brand new leather chair to shreds.

Sleep is what helps our body repair and replenish itself in preparation for the next day. Basically, it’s our energy for the day. I know that Starbuck’s may seem like a completely viable replacement but unfortunately it’s not. That triple-shot, venti white chocolate mocha will give you a nice burst of energy now, but leave you dragging later. What you need instead is a triple-shot of sleep with extra pillows on top.

In a recent survey conducted at the Better Sleep Council, they found that sleep deprivation was the main cause for poor quality work in the workplace. This poor quality of work meant people had trouble retaining information and using good judgments when making decisions. Hmmm. Probably not the best combination to have at work or even at home for that matter. As I’m sure everyone knows, missing out on quality sleep transcends all aspects of your life! Relationships, family, social events…you name it and it can affect you.

So what can be done??? Well, there are actually TONS of things you can do to get that rest you need to be at the top of your game. 

One easy thing you can do is…. and this is a big one ….use your bedroom for two things only; sleep and sex. This is one easy tip that I’ve mentioned in my previous blog but thought it was important enough to mention again. Your bed is not your desk away from the office nor is it a substitute for the dinner table. To take a small step further, your bedroom should be an uncluttered environment that is relaxing, comfortable, and conducive to sleep and relaxation. It’s also very important to keep the tv out of the bedroom!!! Some of you may contest that tv is what helps you fall asleep or it’s just part of your routine.  That maybe so, but just don’t watch it in your bedroom and problem solved! J

Next blog I’ll cover another amazing tip which should have you sleeping like a baby in no time. Until then…

Good night and sleep tight!

Yeah that’s right, you heard me. You need to get up shake your money maker. Seriously! You will feel so much better to get up and just let loose. Who cares if you don’t know the latest dance moves because it really does matter. If all you’ve got in your dancing repertoire is the lawnmower and shopping chart move, you rock on with your bad self.

Not only does dancing make you look super cool, but did you know that dancing is actually good for your health? Yep, it’s true. Dancing is an excellent cardiovascular workout utilizing large muscles like your legs, which leads to a stronger heart and lungs. In addition to a healthier heart and lungs there are many more great benefits such as…

·         It’s good for the brain!  A study in the Heart & Lung journal showed that people who listened to music while they exercised showed better "verbal fluency," as listening to music "may stimulate and increase cognitive arousal while helping to organize cognitive output.

·         Helps relieve stress.  Not only does dancing improve posture, flexibility and help manage weight, but it's also a proven stress and tension reducer for the mind and body. 

·         Helps prevent heart disease. Studies by the National Heart, Lung and Blood Institute have shown that regular activity through dance can help prevent heart disease and decrease blood pressure. Dancing also helps strengthen your bones and joints, preventing osteoporosis, and keeps your weight in check, helping against diabetes. Another study even found that dancing reduces the risk of Alzheimer's disease and other forms of dementia in the elderly.

·         Burn some serious calories! An hour of vigorous dancing (think quickstep, not waltz) can burn up to 500 to 700 calories depending on your height, weight and fitness level. And it's a lot more fun than trudging along on the treadmill.

One common complaint that prevents people from dancing is they don’t like to dance in front of others. That’s completely understandable and I can relate to it because I’m not the best dancer in the world either. So a great way to get around it is to dance at home or maybe you should check out that Zumba class that everyone is raving about. Everyone is there for the same reason which is to have fun burning calories. Besides, everyone is paying attention to the instructor, not you.

So what have you got to lose? It’s time to crank up the music and get grooving!

Just for laughs, I thought this was a pretty funny way to combine dance and treadmill...

I just checked the forecast and it’s calling for a 90% chance of rain today. Okay, I can handle that. Oh but wait, I looked at the extended forecast and it’s calling for rain and chance of thunderstorms for the rest of the week! To make matters worse…my only means of transportation is a moped. Great.

This presents a problem of keeping my momentum of progress with my New Year’s resolution of working out at the gym Monday, Wednesdays and Fridays. I’ve been doing really well and I know that once you stop going to the gym it’s difficult to get back in there, especially if you work out alone. So what’s my plan for working out after work today? It’s time to adapt and turn my living room into a personalized workout studio!

My plan was to work on upper-body resistance training at the gym so now I just need to modify my work-out to be living room friendly. Instead of using the bench press, I’ll do pushups. Instead of lat pull downs, I’ll do pull-ups on the lanai outside. If I run out of ideas on how to work out, I’ll hop on youtube and find some suggestions. The whole idea is to adapt to the new situation and be as resourceful as possible, hence youtube. Sometimes it’s easy to get stuck on what we cannot due versus what we can do. Since we cannot change the situation, there is no need to dwell on it so might as well make the most of it!

Having an open mind and being able to adapt to life’s uncertainties will definitely help you stay true to your goals and to keep your motivation peaked even if you’re stuck inside the house. One of my favorite analogies of this is to move through life like water. When water comes across a rock in a stream it does not stop, it just flows around it and keeps going. So, when life throws a rock in your way, just move around it and keep going! :) 

Alright, it’s that time of the year again…New Year’s resolutions!

If you’re like me, then you look forward to this wondrous time of the year when you can actually give yourself a reason to change for the best. Most of the time we are too busy with “life” that we convince ourselves that we simply don’t have the time to change. But at the stroke of midnight, we’ll finally put our best foot forward and start the year out right.

So now that we’ve strolled into 2011, have you stuck with your resolutions? Are you well on track towards eating right, stop smoking or going to that zumba class to lose weight? If you are then kudos to you and keep it up! But if not, maybe you should ask yourself why you chose that specific resolution in the first place. What I mean is what is the reason behind your desire to change and how strong is that motivator?

Take for example losing weight. It’s a pretty popular resolution that spans throughout the whole year but what is your reason for wanting to shed those extra pounds? Maybe it’s something like you want to be healthier to have more mobility and energy. With this new health and energy you will be able to be more active with your kids, family, friends, etc. Basically it’s to improve your quality of life.

Another example is to quit smoking. Everyone knows that smoking is bad for you but that just isn’t a strong enough motivator to help people quit. One lady had told me that the reason she wanting to stop smoking was so that she could spend time with her grandchildren. Because she smoked, her daughter refused to bring her children over. To really get to the root of this reason to quit smoking, she was also terminally ill. She knew that time was not on her ally, so every precious moment she had left, she wanted to spend it with her loving grandchildren. Sure enough, she was able to successfully quit smoking (quickly I might add) and was able to enjoy the company of her grandchildren.

My point is that without a powerful or very clear motivator you might not be as inclined to stay true to your resolution. Be sure to really ask yourself why you’re doing what you’re doing. Once you figure it out there is no doubt in my mind that you will kick butt in everything you set your mind to!

So what drives you?