Archive for April, 2011
Warning: Its Time To Get Serious About Boundaries
Copyright c 2007 Jennifer Koretsky
I have two dogs. Punky is a 9yearold lab mix and Rascal is a 1yearold Jack Russell terrier mix.
Punky is a good girl. Rascal is insane.
Wherever Punky goes Rascal tags along. He steals her toys. He licks her face when she’s trying to sleep. And he demands that she play with him every waking hour.
When she doesn’t want to play he tries to get her riled up. He barks at her and even bites her until she’s had enough and runs after him… which is exactly what he wants.
Every once in a while though Punky makes it clear that she doesn’t want to play. She sets her boundaries. First she shows her teeth. If Rascal continues to annoy her she growls. And if he still persists she snaps at him. It’s a dog’s way of warning another dog and saying “I’m in charge here!”
There’s a lot we can learn from Punky.
What Every ADDer Ought to Know About Boundaries
Adults with ADD very often have trouble creating boundaries. September in particular can be a difficult time as the world picks up its pace. It’s back to school for the students. More projects suddenly appear at work. Retailers are beginning to drop hints about the holiday season. And any minute now your phone will start ringing as people begin asking you to help out with various causes and functions.
There’s a lot going on and you can get overwhelmed just thinking about it! Without the appropriate boundaries adults with ADD fall victim to the overwhelmburnout cycle. You get completely overwhelmed trying to accomplish everything that you’re ‘supposed to’ and then you burnout from all the mental and physical stress.
Fortunately humans don’t need to resort to barking or biting to set boundaries. Here are 3 simple strategies that you can use to set boundaries and take care of yourself.
1. Put yourself first. You’re no use to anyone family friends or coworkers when you’re stressed out and overwhelmed. Make sure you get what you need to function at your best before committing to helping anyone else.
2. Set your own hours. Decide when you’re willing to help out or do things for other people. This includes spouses and kids! If you want a night off to relax you’re entitled to it.
3. Just say “No.” Never be afraid to turn down the requests that people make of you. You don’t need an excuse to decline either. If you truly want to do something and you have the time for it then great. But you don’t need to say “yes” just because you were asked.
Remember good boundaries help protect adults with ADD from succumbing to overwhelm.
So the next time someone wants to cross your boundaries take a cue from Punky and communicate who’s in charge!
About the writer: Jennifer Koretsky is the Founder of the ADD Management Group Inc. and the author of the new book Odd One Out: The Maverick’s Guide to Adult ADD. Jennifer and her team work with ADD adults who are overwhelmed with everyday life in order to help them simplify focus and succeed. For free resources and information on adult ADD visit http://www.ADDmanagement.com. To learn more about Odd One Out visit http://www.oddoneout.net.
Walking – Why You Should Be Getting Back To Basiscs
“Walking is man’s best medicine”
Hippocrates
Sometimes we forget the basics. For many people returning to exercise after a long hiatus can be a painful experience. Shocking the body through intense running weight training and sport can result in a short term comeback. So what’s the best way to get started? I believe it’s through daily walking.
Listed below are some of the physical mental financial environmental and other benefits to regular walking:
Physical Health
Increases metabolism. According to leading holistic health practitioner Paul Chek hundreds of calorieburning muscles are utilized by walking through the integrated use of our arms legs and torso. Walking briskly on a daily basis not only results in the burning of calories it increases enzyme activity and other metabolic activity. Eherenfried Pfeiffer famous nutritionist and biochemist suggests that walking as little as two miles may result in increased calorie consumption for up to 12 hours post movement. 3
Improves body shape. Walking transforms bodies not only through consuming more calories but also by improving the body’s ability to digest assimilate eliminate waste products and detoxify especially if water consumption has increased.
Improvement in overall sense of health and wellbeing. Regular walking reduces the risk of Cardiovascular Disease by up to 50. Studies have found that walking regularly over a long period of time can reduce your risk of stroke diabetes and osteoporosis and is useful in treating arthritis high blood pressure and even depression.
It’s low impact. Running can result in up to 10 times the body’s weight bearing down on the joints particularly the poor old knees hips and lower back.
Decreases the risk of developing muscle waste osteoporosis and related fractures. Walking reduces the risk of hip fracture by up to 50 in women. 1 Mental Health
Enhances mental clarity and mood.
Walking allows a time for reflection and is one of the most effective methods of relaxation.
Financial benefits
Walking is free. It only requires a good pair of walking shoes which in some places like on a clean beach is not even necessary.
More walking could save 7 billion off the National Health Bill Countryside Agency 2002 3
Save money on fuel and maintenance costs for those short trips
Environmental advantages
Walk for cleaner air. Transport emissions are already a major contributor to the greenhouse effect.
Walking also:
Is achievable and realistic. Walking can be easily integrated into most people’s lives. By walking to the station shops up the stairs it all adds up!
Is easy. Walking is one of the most primal movement patterns and is what our body was built for. So no need to take classes as Nike say’s “Just do it”.
Is fun. Try Spending your weekends wandering cities or the countryside with family and friends.
For those getting back into exercise here is a 10week downloadable walking programme: http://www.ramblers.org.uk/info/publications/pdf/take300205plan.pdf
Your 3d Coach
Craig Burton
References
1 Chek The Power of Walking http://www.chekinstitute.com/articles.cfm?select=38
2 Benefits of Physical activity World Health Organisation http://www.who.int/moveforhealth/advocacy/ information_sheets/benefits/en/
3 http://www.ramblers.org.uk
About the writer:nbsp;nbsp;Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition massage athletic training and corrective exercise therapy.
He is the author of “The 21 Day Roadmap to Health” available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body mind and spirit our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com/articles.
Try Dance To Fitness Videos And Break Out Of The Same Old Exercise Routines
Dancing has changed with the evolution of dance videos. There are numerous dance forms around the world and instructional dance videos have given us an opportunity to learn the dance which interests us. In the early days people used dance as an art form to communicate folk tales and stories from a generation to another. Times have changed now and dancing has become a very popular way of exercising. It has become a part of work out routines.
One does not have to continue with mundane physical exercises every day all you need is instructional dance videos to make your weight loss more exciting. It is a wonderful way to learn dance as well as exercise at home with the help of your convenience. In fact you will find it quite easy to learn any style of dancing like hiphop or erotic dance from dance videos. It may also help you if you take some dance classes if you want to perfect your art.
It is a fact that dedication is the most important aspect of learning anything and the same can be said with dancing. You will be able to learn dance at a low cost if you practice regularly by watching instructional dance videos. They are not just various dance forms but which are just right for your daily workout. It is seen that several professionals use dance videos to coach their students and many people have shed extra ponds at a very fast rate.
People are finding less time to exercise but you can work out on dance videos at home and it is also be a great way of keeping fit by making it a part of your party life. There is a lot of dancing in parties and dance videos are excellent tools to have a successful party. You can start by integrating a dance video at the next party.
About the writer:nbsp;nbsp;Active videos is an online retailer of dance sports and exercise videos. With over 10 years of experience we carry over 1500 titles in stock giving us one of the most etensive selections on the web!