Exercise and gas prices

     
       What a great time to start exercising! Gas prices have never been higher (in NS); the weather has never been so mild (for march) and tomorrow is April fool's day. The government decided on no longer fabricating penny's for our nation's currency and well, that is a way to pat our good friend, "inflation" on the back. So, let's just sit back and absorb all of this information. We live is a beautiful country...YES. We live in a free country....YES.
        Knowing this, I cannot think of a better time to go to your local store and buy a pair of running shoes. Today would be a great day to start  running. Sure, you reading this thinking "Ryan, you are crazy for telling me to buy running shoes when money is so tight". As much as I agree with you, running shoes are only going to go up in price with all of this mass inflation. If you invested $80.00 into a good pair of running shoes it may actually be cheaper than filling up your vehicle and could sustain you and your exercise intentions of running for 6-8 months. Buying running shoes will allow you the opportunity to run, jog or even walk to work and start saving on your gas tab which is emptying many companies, businesses and families wallets all over the country. This is no April fools joke.     
        So lace up your new pair running shoes, grab a friend and get outside during this nice spring season and start moving your body to work, to the park, to your school or to wherever it is you spend a lot of time at outside your home. Just start by getting both exercise and work in together by walking to work instead of driving and trying to find time at the end of the day to get to the gym. In the long run, (hahaha) you will be better off and save money on your gas bill!  Have a good April fools day.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP

Live Right Now

           
          As of late, I have been in deep thought and questioning what my ultimate role is within my career focus. So today I want to tell you about my critical, resultant thinking. Recently, I have gained a greater appreciation for the fragility of life and how short time really is. It seems like yesterday I was graduating University, yet now I find myself making professional career oriented choices. With that being said, I am telling you, do what you want to do. Be who you are and whatever that it is your doing; do it! Do not hesitate to become that person you wish to be by making professional, methodical decisions. Be proud of your decisions and stand behind them!

            I recently read that in order to achieve success in this world you must speak loudly through action. Taking action within your life in terms of dietary intake or in your physical activity bouts all require time and energy. Therefore, I believe we should “hustle”. Hustle hard in whatever you do in your life. If you are a carpenter, hustle at it. If you are a teacher, hustle at it. If you are eventually going to start hitting the gym, stop reading my blog and get yourself to the gym. Hustle it folks.

            Ghandi nailed it when he said, “Be the change you wish to see in the world”. I live by these words and they appear on my iPod when I turn it on every morning. Be strong and be confident.  Michael Waltrip; a Nascar driver, wrote in his book, “Never take any day for granted” when reflecting on his youthful days. Michael goes on to talk about how that time in his life he had it all. He was #winning at every level of stock car racing and was rolling in the money. However, he never forgot those kind words a stranger on one of his traveling adventures told him, “Never take any day for granted”.

            Every dog has his(or her) day. So go out to your job, either as a student or a professional and take charge of your life while you can. Ultimately time is short; life is finite and the quality of your journey through a life of wellness depends on your proactive “hustle”.

Ryan Fahey

B.A Human Kinetics

CPTN Canada

Canfitpro

NCCP

Massage Therapy

     My friend, who happens to be a registered massage therapist in Amherst, Nova  Scotia "facebook'd" me the other day about the massage therapy business she works for. This got me thinking massage therapy is a huge contributor to overall health and wellness! People often need massage therapy because many of us live sedentary lifestyles which leads to chronic bodily imbalances. Long story short, the more we sit, the less we stretch and move, the worse it is for us as we age! When I asked my friend, Jenna Gould what she thought about massage therapy she said, "massage therapy benefits all ages. While it benefits the injured, the ill and the stressed, the real strength of massage therapy lies in prevention."
     That is a very powerful statement by Mrs. Gould, who went on to inform me about different types of massage therapy. (see http://www.pthealth.ca/ for more!) She also told me that people often get regular massages to catch and prevent chronic problems before they happen. Jenna also enlightened me on some of the benefits of massage therapy which include:
-Reduction or elimination of pain
-Improvement of joint mobility
-Improved circulation (great if you are diabetic)
-Improved immune system functioning
-Reduction in depression and anxiety
-An increase in body awareness
-Reduction in over all stress    
      There are an even more extensive list on the benefits of massage therapy and what it can do for certain physical, mental and orthopedic problems. This just proves the significance of massage therapy. It is not just for athletes, people going through rehabilitation and individuals with back problems. Massage therapy is for everyone. It is a preventative tool which can aid and reverse many problems associated with lifestyle choices.  
      So, your thinking, "Ryan you are crazy. It costs ~100 bucks to fill my car, how can I even afford a massage!" Well, I looked into this and some medical plans will cover a certain percentage of the costs around annual massages. In my medical plan through Blue Cross, I can save $25.00 on 12 massage therapy sessions per year. Basically, I could get a massage every month and I would save $300.00/year on massages. I encourage you all to look into your medical plans about these types of savings or talk to your parents if you rely on their medical coverage and see if it can be affordable for you.   
      After diving into this research with Jenna, I am now going out and seeking professional massages (sorry mom, no offense to your awesome back rubs) and utilizing my medical coverage for prevention before I reach my mid forties and have lower back pain (seems to commonly start around that age). If you are already having chronic pain, it is not too late to start getting massage therapy sessions. Intervene now and invest in the well being of your body, no matter how young or old it may feel!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP

Student Blogging

     YOU can be a blogger. We all have opinions and ideas running through our minds each day which we use an online journal to express those ideas. However, at a rural middle school, one teacher is transforming student journaling into an online blog-like format whereby students can express themselves in a safe, educative way online through the school board website. After thoroughly looking through this setup, I realized that this is an AWESOME thing which can transform education paradigms.      
     The students who are piloting this e-journal  are continuously awaiting new postings, books, journals and discussions as it mimics the Facebook type of social network. Bringing the classroom to life online, students are becoming engaged as late as 9:15pm and up early to see if other postings were put on in the late evening hours. They are constantly excited about what they are doing and about possessing their own blog posts online within the education board website.    
     Now, your probably wondering how this is related to health and wellness... Well, education and affiliative learning is essential in sustaining social wellness and well being.  Your ability to express yourself in any situation, verbally or written, is directly related to your individual wheels of wellness.   
     This is a shift in thinking which I can see for the future development and well being of our students. We are trending into the blogosphere and moving away from hand written journals in school. I see this as a great thing as students become more aware of the positives of social media and how it can promote educative learning within their lives and spheres of influence. This can also allow them to be able to seek out good information and how to post it, write about it and analyze it in its entirety. Whether it is a book or an experience, students are leaving this school with the skills and ability to express themselves in a safe, effective way online!

 Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
 NCCP      

Refining Wellness

                The other day I was staying close to Saint John, NB and I had the wonderful opportunity to talk to Darlene Farrell about the wellness programming her and her support staff (a dietician, fitness professional, nurses etc.) is offering at the Irving Oil Refinery in Saint John, NB. See, to many of us, Irving is a gas station along with others such as Esso, Petro Canada, etc. However, Mrs. Farrell and Irving Oil is taking the company one step further. They are refining wellness. Through a holistic approach, the company and her team are hitting the four major pillars of wellness. Those pillars being psychological, physical, social and emotional wellness. 

               This past year, the refining wellness section of the refinery has taken off rapidly. Through lunch and learn programs whereby employees can come ask questions and dispel myths with registered dieticians, nurses and consultants about their health. The company has also paired up with a local entrepreneur who is growing all natural fruits and vegetables, baking local bread and making household spices readily available for Irving Oil employees. When I asked Mrs. Farrell about this her passion ignited and said, “It is awesome, we are helping a local entrepreneur and he is providing our employees with an assortment of seasonal fruits and vegetables (from the summer to fall) for them to take home to their families instead of buying less healthy alternatives”.

                The company also hosts an annual wellness fair. Similar to your middle school science fair, projects and stations are set up at the Refinery, whereby employees within the refinery can come in and learn new health and wellness concepts, receiving a participating gift such as skipping ropes, eco-friendly bag, etc. Last year the fair exceeded its initial numbers and Darlene is optimistic that the event will need to be held in a larger space next year.

                Also, Darlene talked to me about the company’s push towards a tobacco- free environment. The Irving Oil Refinery in Saint John will be soon going tobacco- free and will be the model refinery as the only tobacco free refinery in Canada.

                When I asked Darlene how she seems to organize all of this and find time for her own wellness she replied, “I have tremendous support from the top down. Having support staff and finding sustainable, affordable resources along with a company that supports my passion has allowed me and my fellow team members to completely transform the refinery into a leader in health and wellness”.

                I wanted to write about the refining wellness programming happening at Irving to educate those who assume it is just like any other company. After diving in to the website [ http://www.irvingoil.com/ ] and talking with Darlene, I soon realized that this company is leading the way not just as a model for refineries to follow, but for many other large and small businesses to follow as well.

Ryan Fahey

B.A Human Kinetics

CPTN Canada

Canfitpro

NCCP

Fad dieting.....

     If you want to get to get rich, write a dieting book. The other day I was in a bookstore looking for some inspiration and there they were, a whole bunch of dieting books cluttering and cramping my space. These were dieting books from how to lose 10 lbs in 12 days, low carb diets, high protein diets, blah blah blah. It was actually superfluous. Anyways, to make a long story short, I pulled out my blackberry bold and read a message from my fellow trainer, Alfredo. Alfredo was telling me to write a blog about fad diets. Given these two simultaneous situations, I am writing about fad dieting.     
      In terms of over all health and wellness, I am not a certified dietician, I am a Personal Trainer with a degree in human kinetics and I am  going to ask three bold questions. Why are you dieting? What is your goal? Where will you be in two years?    
      Made you think huh? Well, to be honest I do not believe in fad dieting. I firmly believe that we work each day in trying to balance our lives and our lifestyles change constantly. Trendy dieting patterns tend to lead to excess weight gain when you abandon your diet anyways. Let me explain.....    
      John A wants to lose 10 lbs. John, who doesn't really know how he is going to lose 10 lbs says he's going to hit the gym like some buddies do at work. So, John starts working out BEFORE making changes to his dietary intake. Then, two weeks into his costly gym membership, John A is only down 1 lb. So, John A takes a trip to the local bookstore, purchases a dieting book because it was a "best seller" and starts taking things out of his diet. John A starts restricting his caloric intake, thus his energy level decreases substantially as his nutrition levels dip. However, three weeks later John A has lost a total of 15 lb. John A is happy with that and it is now a vacation week so he stops his diet, goes back to eating his regular foods, misses his gym workouts and puts 5 lbs back on within a week. He gets discouraged, upset and now work has become stressful and there was a tragedy in the family. So John A abandons his diet and workout program and puts all his weight back on and an added 2lbs within two more weeks.  
   Sound somewhat familiar? Well, this is life. Life throws things at us and everyday could become a struggle due to extrinsic stressors in our lives. However, dieting or hoping on the latest fad diet is not the answer. We must try to continue our trips to the gym regularly (or our outdoor exercise bouts), incorporate good, healthy foods into our daily intake and THEN goal set accordingly and balance our body weight goals. You can lose weight effectively over time without hoping on a short term fix. Strive for balance within your life and daily routines first, then figure out the how, when, why, and what changes you are going to make to become a healthier individual.  Smart and effective planning can bridge big picture thinking and take you very far in improving your over all health and wellness down the road.

 Ryan Fahey
 B.A Human Kinetics
 CPTN Canada
Canfitpro
 NCCP

BE.....AWESOME

     
    Well folks, it is great to be back on blogging trail again.  Today I will try to focus on one topic, one person and one book which has added much significance and passion to my love for teaching, training and entrepreneurship!  
      In my Elementary Phys. Ed course there is an awesome individual who brings much to the table. He often shifts my thinking, as well as that of many others, inspiring people all over the world, and making everyone he knows smile or laugh. This man's name is Gary Gray! Now, GG has started something fantastic which I recently heard about and I thought I should share that with all of you. BE......AWESOME!            
     After attending one of GG's sessions on how to become a better individual and how to strive for higher standards within your career, I was very empowered. GG has a lot to offer everyone! He is inspiring people all over the world through his website [http://www.thacolorgray.wordpress.com/] and challenging his followers to pick up their bottomless knapsack each day and continually strive to fill it. Through his website he dares you to try new things, help other's and most importantly he challenges you to think creatively and authentically while habitually using mindfulness.        
      GG also recommended an amazing book from which his website and BE AWESOME campaign has flourished. This book is titled, "Crush It" by Gary Vaynerchuk. So, the other day I strolled into a bookstore and found the book (only one left in the entire store) and bought it. This book is extremely powerful in helping you change your way of thinking about business and success. Vaynerchuk challenges each one of his readers to dig deep, push hard, work hard and do what you do admirably. In other words he means, "BE AWESOME". I have since been inspired by this book and if you can find it, buy it and then read it.  
     If you want to become awesome at what you do, I challenge you all to a) check out GG's website mentioned above and b) Pick up the book, "Crush It".  By learning from GG and the book I am reading, I now realize that there is no secret formula to becoming awesome. If I could explain it to you in simple words, being awesome is about having the right people with the right education with the right ideas talking about the right things, which leads to the right results!

 Ryan Fahey
B.A Human Kinetics
 CPTN Canada
 Canfitpro
 NCCP

Loose ends!

Hey folks. More blogs are coming shortly. I am in the last week of an extensive  education program and I literally have little time to write methodical, creative blogs. However, I am on a break next week and will bring you more blogs! Until then, keep checking out my previous posts and share my website with your friends and family. I promise to bring you more health and wellness education shortly! Ryan Fahey

Peanut Butter!

Good day folks. First of all, I want to thank all of you for habitually checking my blogs. From Croatia and Kuwait to Korea there have been viewers checking in from around the world. I am glad you find my postings interesting! Keep following!

            Now, lets get into today’s topic. Peanut butter. Peanut butter is awesome folks. I apologize if any of you reading this blog has a peanut allergy! But, if you do not have a peanut allergy, I encourage you to start consuming peanut butter. Now, there are many types of peanut butter out there so I am going to help you make smart pb choices. There are low fat pbs, regular fat pbs, omega-3 enriched pbs, natural pbs and even whipped pb (which is terrible, I tried it). Being a pb fanatic, I have had my share of pb taste testing. However, when it comes to health and wellness, sometimes taste needs to take a back seat to health.

            I have tried the icing sugar filled pb myself, being conned into the idea of it having less fat but I ultimately found that I was somewhat addicted to THAT particular type of pb. When I started feeling this way I looked at the ingredients and saw the icing sugar content. I realized at that moment that I was addicted to the “high” or “sugar rush” which low fat pb was providing me! Grrrr! So, I switched!

            Low fat pbs often have icing sugar listed high on the ingredient list and often contain more sodium than the regular fat pbs. This icing sugar gives you a blood sugar spike similar to when you have frosting on a cake. Therefore, logic would conclude that low fat pb should be labeled, “Low fat pb icing”. HAHAHA. 

             Next up is you regular or often “smooth” fat pbs. These pbs are often not filled with icing sugar but have a higher fat quantity than the low fat pbs. With that in mind I say, pick the battle you want. Fat or sugar? Fats from pb can provide you with more energy and not give you as high of a sugar spike as does the low fat pbs. However, there is still a better option!

            Natural pb! Natural pb! Natural pb usually contains 100% peanuts and is often higher in fat that the more manufactured types. However, natural is the best. Anytime you can consume something that is more natural than something else it should logically be better for you (in terms of nutrition and food intake). Natural pb often contains fewer carbs and sugars than the other types I mentioned above. I have attached a picture of Kraft natural pb so that you have a visual guide when shopping!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP

Brain Food.

http://www.ted.com/talks/paul_gilding_the_earth_is_full.html?source=facebook#.T1C1eOPs_ZA.facebook

Check out this link to a TED talk about how unsustainable we seem to be. It makes you question alot of things, including your own personal philosophies. Stay educated!

Ryan Fahey
B.A Human kinetics
CPTN Canada
Canfitpro
NCCP

Shoulder Plate Swings

  
     Hey Folks. Here is a video of me doing a rotator cuff, shoulder, ab, back and core exercise all in one. This exercise is called the standing shoulder swing and you can do these anywhere with a dumbbell, log from a fire, a medicine ball, your cat or a 45 lb plate like I am using. Be sure you pull up from the shoulders while maintaining a tight core throughout the movement. If you look closely you will see my Quads contracting on the way up. This reiterates the using of both your lower and up body in this compound movement. Also, keep your head forward so that your spine remains aligned. Start light and try for some high reps!
     Enjoy the video. Keep healthy and continually follow my blog!

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro
NCCP Canada