Breast Cancer!

Second only to deadly lung cancer, breast cancer is one of the most common cancer killers of women in the world. Breast cancer is a cancer that occurs in the cells of a woman's breast tissue. When cells grow abnormally and spread rapidly and out of control, they can cause cancer in that particular area of the body. The fact that cancer cells are so hardy makes for quite a tricky disease, and breast cancer is no different.

Contrary to popular belief, breast cancer does occur in males as well as females. Obviously, more women are affected by the disease than men, but it is only due to a much smaller chance of contracting the disease as men have significantly smaller amounts of breast tissue than women in most instances.

Depending on how old a woman is, she carries a different likelihood of actually contracting breast cancer. The target risk group for breast cancer is 40 and above, but some women with higher risks of breast cancer due to hormone treatments or genetic predisposition may start getting mammograms as early as the age of 25, just to be on the safe side. As with most other types of cancer, when breast cancer is detected and treated early, it significantly increases the afflicted person's chance of being able to go on and lead a healthy, normal life.

There are a variety of factors that are known to lead to breast cancer. Due to hormone levels, certain birth control methods increase a woman's risk of breast cancer significantly. Along with hormonal shifts, environmental factors, alcohol and drug abuse and overall health are also contributory factors in a person's personal risk of getting cancer. It is a proven fact that women who exercise and eat better significantly lower their risk of getting breast cancer, as well as other afflictions like heart disease and diabetes.

People get breast cancer for a variety of reasons. Contrary to what you might believe, most people do not get breast cancer as the result of a genetic predisposition. Most people contract breast cancer for other reasons, like heightened levels of estrogen or obesity, or a weakened immune system. Less than one-tenth of all breast cancer patients have a genetic history of breast cancer in the family.

The best weapon you have to arm yourself against breast cancer is knowledge and awareness. Regular mammograms (especially after the age of 40) are the first thing you can do to protect yourself against breast cancer. If breast cancer is caught early enough, it can be treated, and with little effect on the body.

What can you do to protect yourself against breast cancer? Avoid birth control products and other products that mess with the natural hormone levels in your body if at all possible. Be sure to eat the right amounts of fruits and vegetables for your body everyday. Watch your weight and exercise on a regular basis to keep your body and immune system functioning properly, and keep in contact with your doctor at all times.

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

The mind and exercise!

Today I just want to share a question and answer via email about a girl, let's call her Jen, who is starting to explore running again and has a knee injury.

The email is below:


Hi Chris,

Sorry I missed last night. I had a hectic evening when I got home from work cleaning up after our dog ate 2 remotes and various other electronics. By the time I had a chance to eat anything it was 6:15 and as much as I love your workouts I’m not doing one on an empty stomach! (or full one for that matter)

I did get a chance to go out for a run and got stuck in the thunderstorm. I guess it was more like intervals than a full run. Tom and I did a 4 km loop in around 35 minutes. I do need some advice about running. I seem to have a mental block when I run. I don’t push myself for the first half of my time out but am energized and try not to stop as much in the second half. I’m trying to figure out if it just takes me a while to warm up and find my rhythm. I haven’t run in years but know I need to get more cardio in and really enjoy it (when my knees don’t hurt).

I’m going to pick up a watch so that I can set up intervals to start…run for 2 min walk for 1 etc until I build up my endurance (hopefully increase 1 min/week or so).

Any advice on how to get started and how to get over the mental sabotage?

Thanks in advance for your time,

Okay now here is my reply:


Hey Jen,

Yes, I missed you on Monday. Okay to answer your question, we could look at two things.

The first is just getting out there and running and increasing your intervals so each week your running a bit more. This will build up your confidence as well as condition your body to run.

The second being a bit more difficult, now any time you've sustained an injury or some kind of pain the mind will do all in it's power to move away from that pain.

The mind and body's main concern is survival and will do all it can to make sure you survive.

What you need to do now is to change how you see yourself or how your subconcious see's you.

Action steps:

Go to the library and watch some videos on running, read books on running, get magazines on running......cut pictures out and make a collage, emmerse yourself in running and begin to see yourself as a runner.

This may seem silly at first but it will help to change your mind and make the mental shift needed.

Your mind will then adopt this stronger image of you as a runner and begin to make the image a reality, replacing the weaker injured image of you not being able to run for a long time.

Do this for at least 30 days coupled with the physical act of running intervals daily and watch the transformation.

Hope that helps!

Make it a great day!

I hope the above question and answer gave you some insight!

Make it a great day!

Chris, CFT, Coach

www.chriswalkersfitness.com

Before You Buy an Exercise Video!

Exercise videos are a great way to get a workout on a regular basis. The video or DVD can easily be used in the privacy of the home any time you like. This means your workout time is no longer dictated by the hours of operation at the local gym or other factors that can inhibit exercise. Of course, you do need to consider several factors before purchasing any exercise video. Here are some examples.

One of the first things that must be considered is your current state of health. In order to get a handle on this factor, schedule a full checkup with your doctor. The idea is to make sure you are in general good health and can engage in an exercise program without creating any health issues. At the same time, the results of the checkup might give you some pointers on what type of exercise you need to address specific concerns, such as that spare tire around your middle.

After the checkup, the next factor to address is finding the right video for your fitness level. You may have some grand ideas about where you want to be a year from now, but today you need to focus on what type of exercise will help you get on the way. This means instead of purchasing a video that is intended for persons with a relatively high skill level, go for something that is at a beginner level. You may feel a little silly at first, but as you get into the program and master the basics, you can progress to something more ambitious with a lot of confidence.

Also look for videos that include a full workout in time increments you can manage. For example, look for a video that takes you through a series of exercises that can be managed in twenty or thirty minutes. You are more likely to carve out time for your workout when the duration is relatively short, and the video will not end up setting on the shelf because you don't have time for that hour long workout.

The whole point of an exercise video is to help you get in better shape and feel good about yourself. By making sure you are fit enough for exercise, choosing a video that is compatible with your current physical condition, and will allow you to complete a workout in a reasonable amount of time, you set the stage for success. Why waste any more time? Make your preparations and then find the exercise video that is right for you.

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

www.chriswalkersfitness.com

Who is your Mr. Miyagi!

I just finished watching the Karate Kid part one and I was just reminded that you don't need to be the best in whatever you're doing to make it work! What you need is support! I mean, look at Daniel the teenage boy who played the karate kid. He was skinny, weak and kind of dorky at times but his focus, determination and technique is what made him a champion in the end. Most importantly he had help!

Who is helping you?

Who is helping you to see things more clearly?

How's your focus? Is your life full of clutter? Is it hard for you to focus? Are you making well defined goals and sticking to them? How's your health or weight loss coming along? Are you using the right technique? Are you using synergy to accomplish your goals?

Maybe you need a coach, Daniel had Mr. Miyagi to bring out the best in him, to keep him focused and believing in himself despite his imperfections. Who is in your corner, who is your support?

There is someone out there you need to accomplish your goals.

Pay close attention to who has recently come into your life. Who are you attracting?

Everyone is in your life for a reason! Some come to add, divide, subtract or multiply and some even have no affect on your life at all, they're neutral.

If you don't have support to reach your goals just ask. Ask God or whomever you believe in to bring you someone to help you achieve your goals.

Seek for your Mr. Miyagi and you shall find him!

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkerfitness.com/

Diet Centers = Plastic Surgery!

If you're visiting any of the diet centers like Herbal Magic or Dr Berstein you should plan to set aside an extra $5,ooo to $10, ooo for plastic surgery.

There has been too many people whom I've spoke to that were left with saggy unattractive skin after their weight loss.

You see any diet center that only focuses on one of the components of weight loss, that being dieting, will leave you with saggy skin that will require plastic surgery for you to look somewhat normal.

The reason is when the weight loss is too rapid and the exercise is missing you don't have the muscle tone, key word tone, to maintain a smooth body transformation.

Be sure when seeking weight loss to have a synergistic approach, which is: a concern for muscle, good nutrition and moderate aerobics.

Don't listen to me and you will look like the guy at the top!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/

For People Who Don't Want To Exercise!

All around you, people are waking up to the fact that some type of daily exercise is important. Still, you can't seem to get up the motivation to settle into an exercise routine. Before you reach for that box of doughnuts and turn on the television, here are five tips that may help to motivate you to get up and get moving today.

Tip # 1 - You'll Live Longer
People who get at least some exercise often live more years than persons who are essentially sedentary. If you want to be around to see what the world looks like in twenty, thirty, or fifty years, you are much less likely to achieve this goal if you are not at least engaging in some activity such as walking or biking.

Tip # 2 - You'll Have A Stronger Body
Your body needs to move in order to keep muscles working properly. This also goes for such muscles as your heart as well as those biceps, triceps and all the other muscles around the body. A strong body provides you with the basis to do many things that simply cannot be accomplished when the body is out of shape and run down.

Tip # 3 - You'll Have A Better Mind
Exercise helps to release chemicals known as endorphins into the bloodstream. Endorphins are one of several chemicals that help to keep our brains and other parts of the nervous system functioning properly. Getting up and working out will help to provide your brain with what it needs to operate at optimum efficiency, keep your nerves balanced, and result in an outlook and emotional capacity that leaves you ready for anything life happens to throw your way.

Tip # 4 - You'll Have More Confidence
Being in decent shape means not having to dig around for "big" clothes, have trouble being comfortable in an airplane, or fretting about the fact that the seatbelt on the car seat seems to get shorter every few months. Exercise helps to keep the body proportioned properly so it is easier to look good in what you wear, and feel comfortable and confident going anywhere you please.

Tip # 5 - You'll Enjoy A Better Sex Life
Exercise helps to condition the body for activity. Hardly anyone would not regard sex as an activity that is not pleasant and desirable. However, it is an activity that requires some level of endurance and physical response if the maximum amount of benefit is to be derived. If for no other reason, regular exercise will help you be more responsive during sex and enjoy orgasm to a degree you never thought possible.
Whether you think in terms of short term or long term goals, regular exercise just makes sense. Don't waste another day denying yourself the benefits of regular exercise. Get off the couch today and begin your new way of life. You'll be happy that you did.


Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com

How do you see yourself!

How do you see yourself? What do you say to yourself when you look in the mirror? Do you say things like, look at my fat face? Do you often describe yourself as the fat person in the group? Maybe you're not overweight, maybe you smoke. Do you find yourself saying phrases like I'm a smoker, or maybe you have a disease, do you find yourself talking about the disease every chance you get? Do you say things like, hi I'm Deborah, I'm a diabetic.

Whenever you say "I am" something that something is what you will become.

Why do I ask you all these questions? The answer is simple. How you see yourself is key to the health or fitness you currently have. You see, you will never outperform the image or mental picture you have of yourself in your mind. If you see yourself as a little fat girl, your subconcious will do everything in it's power to maintain the mental image you hold of yourself as the little fat girl.

If you find yourself constantly sabotaging your weight loss efforts and you feel you have a good weight loss strategy in place perhaps you need to look at your mind, your mental conditioning, your paradigm! You need to think thin. You need to start seeing yourself as you want to .....but I don't believe in that secret crap you might say to yourself but what if you're so close, what if you're about to finally have the body you desire, what if your mental conditioning is rejecting this very knowledge because your subconcious is trying to keep you a certain way.

Make up your mind today to change your mind.

How does one change their mind?

Habits and mental conditioning are changed with repetition and belief.

Create a list of all the qualities you would like to have and be sure to leave nothing out.

Now read that list to yourself everyday once in the morning and again at the end of the day or even better read it every chace you get.....and don't just read it, put some feeling behind it.

You'll notice yourself begin to change and you will start to accept and become what you've written down on paper.

Be careful not to let doubts or negative people talk you out of your new found knowledge.

Do this for the next 30 days!

Don't ever forget the power the mind has to make changes in your health or your life!

Chat in a bit!

Make it a great day!

Chris Walker, CFT, Coach

http://www.chriswalkersfitness.com/