A Few New Reads, Sharing My ‘Aha!’ Moment, and My ‘Small’ :) Vision For The Future
Posted by Michelle Moquin on December 28th, 2008
It seems I still have ‘words’ on my mind. And I lied. Well, I guess I didn’t really lie; I just neglected to tell you that I was gifted a few little Christmas gifts this year….so it wasn’t that I didn’t open anything.
I have been telling you all about a few books that I wanted to purchase and now I can with the gift certificate that we got for Borders…or was it Barnes & Nobel? No matter…the point being that I am excited for the new reads. Did any of you purchase any books that I suggested? It isn’t too late. And just for you I added two more:
- Obama’s Book, ’The Audacity of Hope’. I haven’t read it yet but Doug is thoroughly enjoying it and as soon as he finishes you can bet I will indulge in a little Obamarama.
And…
Well…it seems the name of the second book has escaped my memory…and I so wanted to share it with you. I’m bummed.
Oh..but I just thought of another you might enjoy.
- ‘Slumdog Millionaire’ written by Vikas Swarup. I just wrote about this brilliant little film yesterday, and it is available in book form. I have just added it to the carousel above. Although the names of the characters, and the story line are a bit different in the book, it still has the same profound message.
And ya know I am having an ‘Aha!’ moment…the more I think about it, the more the film speaks to me. We never know just what is going to happen in our lives that is going to benefit us later on in life. Jamal endured so much in his life. I can imagine he was wondering, ‘When is this going to turn around? When is my life going to be what I desire it to be?’ He pursued, and all of his trials led him to that precise moment….when all that he endured, would in the end, help him to achieve his goal. And it wasn’t the money that he was after. No, that was just the icing on the cake :)
And yes ZL, The scenery in the film is a visual feast, but even more outstanding to me was the music. I’ll add the soundtrack from the movie to my widget in the next few days.
Huh…I had something to write about in regards to ‘words’ today…nothing that had anything to do with books, but no matter. I decided to just roll with what was on my mind as I was writing. I’ll share my latest discover with you at another time.
Madaline: So interesting about the Tno tech. Makes sense. I bet my readers would love to know how long they have been visiting here and if they have taken the form of humans.
Hello Akuti: How delightful to hear from you when I was just admiring the beauty of your country. And how cool that you have formed your own ‘Girls’ club spreading ‘peace & love’. I admire you and the girls.
I wish I could answer your question because I ask that same question all of the time. I have a vision that women will become the super power of this world and men will either perish by their own actions, or change. I have hope for the latter. My goal is that women will spread peace & love and inspire change. I know it’s a big goal, but hey, what is more important that the sustainability of our planet, and the living and giving of peace & love between all that inhabit it?
Readers: Comments? Blog me.
Gratefully your blog host,
michelle
Aka BABE: Your Bad Ass Bitch Editor
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December 28th, 2008 at 7:43 pm
Strength Training Is the Best Exercise for Your Health… Really!
Wayne Westcott, PhD
South Shore YMCA
Thirty minutes of aerobic exercise, such as walking or cycling, three to five days per week has long been known to help prevent cardiovascular disease.
Latest development: A recent study published in Circulation, the journal of the American Heart Association, concluded that strength training is equally important for maintaining healthful cholesterol levels and blood pressure — and even more critical for preventing diabetes and boosting the body’s metabolism, which helps burn calories and prevent weight gain.
Why is this type of exercise so important? Researchers have found that regular strength training is the only way to prevent the five- to seven-pound loss in muscle mass that all adults — except trained athletes — experience each decade beginning in their mid-20s.
That’s why the American College of Sports Medicine (ACSM) now recommends that, in addition to regular aerobic workouts, all adults perform two or three strength-training sessions per week. Each workout should last 20 to 40 minutes and consist of eight or more exercises that work all the major muscle groups of the body.
There’s just one problem: If you walk into a health club or local YMCA, you’re likely to encounter a bewildering array of strength-training classes that claim to “firm and tone your body,” “build lean muscle mass” or some combination of the above. Which type of class is right for you?*
* If you prefer at-home exercise, Tufts University and the Centers for Disease Control and Prevention (CDC) have created a strength-training program called “Growing Stronger.” It can be downloaded for free from the CDC Web site (www.cdc.gov/nccdphp/dnpa/physical). Click on “Growing Stronger” then “Resources.” Or you can buy “Growing Stronger” for $9.95 at http://www.tuftsbooks.com.
Any class you’re considering should be supervised by a trainer who has been certified by a national fitness organization, such as the ACSM or the American Council on Exercise. When properly supervised, strength training is one of the safest forms of exercise there is — even among elderly and frail adults.
Caution: Your muscles require 48 to 72 hours to recover from each strength-training workout. Adults age 50 or older should strength train every three days.
What you need to know about strength-training classes…
BODY SCULPTING
What it does: Tones muscles, while moderately increasing strength and muscle tissue.
These classes include a variety of strength-building exercises, using elastic resistance bands, dumbbells, medicine balls (handheld, weighted exercise balls) and calisthenics. A typical body-sculpting class consists of eight to 15 different exercises that work all the body’s major muscle groups. Each exercise should involve 20 repetitions or less, and take no more than two minutes.
While body-sculpting classes don’t produce as much gain in strength and muscle mass as other types of strength-training exercises, they will increase lean muscle tissue somewhat, and are highly effective at increasing functional muscle strength (used for lifting and carrying).
PILATES
What it does: Strengthens the “core” muscles of the low back, front abdominal muscles and oblique muscles that run from the back of the abdomen to the front.
Pilates classes use slow-moving stretches and resistance exercises to increase flexibility and strength. These moves are performed using Pilates equipment (pulleys and weights set on a frame) or without equipment on a floor mat.
Caution: If you have back pain, check with a doctor before taking Pilates classes to be sure you have no structural abnormalities that might be exacerbated.
Note: Core-training classes offer benefits that are similar to those of Pilates and typically consist of a variety of resistance exercises using calisthenics, medicine balls, lightweight dumbbells, resistance bands and inflated stability balls (which you sit on while exercising) — all designed to activate and strengthen the low-back and abdominal muscles.
WEIGHT TRAINING
What it does: Builds strength and muscle mass.
When it comes to increasing strength and muscle mass, no other form of strength training comes close to matching standard weight training. Weight training typically involves about 10 different resistance exercises covering all the major muscle groups. They can be performed with weight machines (such as those made by Nautilus or Cybex) or free weights (barbells and dumbbells). In each exercise, a weight is lifted eight to 12 times in a slow, controlled fashion.
Research has found that weight training increases the glucose uptake of the body’s muscles by nearly 25% (reducing the risk for diabetes), and lowers blood pressure by an average of 4 mmHg systolic (top number) and 2 mmHg diastolic (bottom number) over periods of two to four months. By stimulating the skeletal system, it also can help maintain bone density.
CIRCUIT TRAINING
What it does: Combines the maximum strength- and muscle-building benefits of weight training with an aerobic workout that benefits the cardiovascular system.
In a circuit-training class, exercisers perform about 10 weight-training exercises for one minute each. Between these strength exercises, a minute or two of aerobic activity (such as riding a stationary bicycle or walking/jogging on a treadmill) is performed.
These classes are excellent time-savers, since they offer the benefits of weight training and an aerobic workout in a single session of 30 to 45 minutes. Due to the aerobic component, circuit training also burns about 50% more calories per workout session than standard strength-training classes.
Bottom Line/Health interviewed Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts. He is the author or coauthor of 20 books, including Strength Training Past 50 (Human Kinetics).
December 28th, 2008 at 8:03 pm
Michelle:
We “girls” here in Pakistan are just as concerned about the state between Pakistan and India. We don’t have a “Girlzs” group — YET. But we are still just as upset with our crazy men as they are.
Please give us some love too. I just don’t believe that even our men would send a government backed bunch of crazies to harm innocent people
Khaista
December 29th, 2008 at 9:05 am
Israel could use some help from your Girlz too. We have rockets raining down on us. The rest of the world doesn’t think we should have the right to defend ourselves from these crazy people. The US didn’t ask for permission to defend themselves when they were attacked on 9/11.
Gidon
December 29th, 2008 at 9:48 am
How to Deal with People You Can’t Stand
Rick Brinkman, ND
Many of us have people in our lives whom we can’t stand. Often, there’s no escaping interaction with these difficult people. However, even the most unpleasant situations can be made tolerable.
Most difficult people fall into one of the following categories, though some jump from category to category depending on the situation. Strategies for dealing with each type…
Tanks. Pushy and confrontational, tanks come at us with guns blazing when they think we’re causing them problems. Explanations won’t calm them, and counterattacking could lead to all-out war.
What to do: Let the tank vent for up to 60 seconds. Remain calm and maintain eye contact — looking down or backing away might make you seem weak or fearful, which will make the tank respect you even less. If the attack still hasn’t ended, firmly repeat his/her name until he quiets. Then summarize his main point to show that you were listening, and explain why his interest is best served by calling off the attack. Tanks tend to be pragmatists, so this should work.
Example: “Dad. Dad. I know you don’t like my long hair and the way I dress. But I flew all the way here for us to enjoy each other as a family. We can do that. Or I can leave right now. Your choice.”
Snipers. Snipers make rude or sarcastic comments or engage in malicious gossip. Their behavior often stems from suppressed anger or resentment that’s unrelated to a specific encounter.
What to do: Call attention to their unpleasant behavior in front of a group. When a sniper insults you, immediately stop whatever you’re doing, look right at the sniper, repeat the comment, then ask, “What’s going on? What are you really trying to say?” If the joke or insult is irrelevant to the situation, add, “What does that have to do with this?” Keep your tone of voice innocent, not sarcastic or annoyed.
Important: Most snipers back down when confronted, but a few transform into tanks. Should this occur, use the strategy for dealing with tanks, above.
If the sniping continues, pick a private moment to ask, “All of this sniping at me… is something the matter between us?” If your question seems sincere, the sniper might open up and explain the underlying problem… or realize that he’s gone too far and stop the behavior.
Know-it-alls. Know-it-alls are sure that they’re always right. In fact, they often are right — but they have little regard for the opinions of others.
What to do: Though it may be hard to swallow, the only way to get anywhere with a know-it-all is to treat him with respect. Frequent use of lines like “Obviously you know your stuff,” and “You always have something intelligent to say,” should reduce his need to prove his brilliance to you. Repeat know-it-alls’ opinions back to them so that they know you grasp them. Rather than offer your opinion to a know-it-all, ask questions that lead him to the answer you want. Never question a know-it-all’s views directly, because this will only make him defensive and cause him to dig in his heels. If you think he’s wrong, cite irrefutable outside sources, then ask how that affects his conclusions.
Example: Your know-it-all spouse says that there’s only one island worth visiting for scuba diving, and only one time of year worth going. Your research suggests that there’s a jellyfish problem on that island at that time of year. You say, “August sounds wonderful there, but I read an article in last June’s Scuba Diving magazine about the August jellyfish problem. Should we consider a different island or month to avoid jellyfish?”
Think-they-know-it-alls. These people act like know-it-alls, but they’re usually wrong. They just enjoy the attention that acting like experts brings them.
What to do: Ask these people for specific examples until their lack of insight becomes obvious to all… or ask them follow-up questions. Then explain that anyone could have made this mistake so the would-be know-it-all doesn’t feel backed into a corner.
Example: “I know your idea won’t work because my friend considered doing the same thing. Turns out there are complex tax consequences that only an accountant would know about.”
Grenades. Grenades explode unexpectedly, with little provocation. A grenade might begin a rant by blaming you for a specific problem, but by the end, he’s likely to be venting about things that seem unrelated or even irrational. Unlike tanks, who focus on specific problems, grenades are mainly in search of attention.
What to do: Fight fire with fire. Get the grenade’s attention by raising your voice to match his, calling his name and waving your hands in front of you (without getting too close to him). Keep your tone friendly as you do this. Use rant-interruption statements, such as “I don’t want you to feel that way. No one should have to feel that way.” Address the portion of the grenade’s rambling rant that matters most to him, if it can be identified. (Often this central problem will be that he’s not getting the attention he feels he deserves.)
Example: “We care about all the effort you put into this.”
If appropriate, add that you love this person. Grenades need to cool off before they can talk rationally, so suggest meeting later if more discussion is required. If you must deal with a grenade regularly, learn to avoid the topics that tend to set him off.
Yes-people. Yes-people want so badly to be loved and valued that they automatically agree to every request. Then they become overcommitted and can’t deliver.
What to do: The key to living or working with a yes-person is providing reassurance that no one will hold his decisions against him. When necessary, walk these problem people through the decision-making process.
Example: A yes-person who already is spread too thin volunteers to assist with yet another project. Walk this person through each step that would be involved and how it would fit into his schedule until he understands that it isn’t feasible for him.
Nothing-people. Nothing people offer no feedback, and won’t voice an opinion even when one is needed.
What to do: To drag a response out of a nothing-person, ask questions that require more than yes or no answers, such as “How do you want to proceed?” Then put on your best expectant look, and stare at this person — for an uncomfortably long period of time, if need be. If staring fails, try guessing.
Example: “Are you mad at me because I got home late on Tuesday? Because I forgot to wash the dishes? Because of something I said?” Toss out guess after guess until one triggers a response.
If the nothing-person’s only answer is “I don’t know,” ask him to guess. If he refuses, supply greatly exaggerated choices. When faced with exaggerations, most people supply an accurate answer.
Example: A contractor tells you he doesn’t know how much a job will cost. You ask, “Well, is it $50? $50,000?” Inserting numbers that are way too low and way too high often will prod such a person into a reasonable response.
No-people/whiners. No-people are defeatist… whiners feel overwhelmed by an unfair world. Oddly, these people become more defeatist or whinier when we try to solve their problems for them… or tell them that their problems are not really so bad.
What to do: Get these people to solve their own problems. Begin by getting to the specific problem. No-people/whiners will claim that the whole world is the problem. Insist that they name a concrete, relevant issue, then ask, “What do you think we should do about it?”
If no useful response is given, come up with an exaggerated solution to lighten the mood.
Example: “You say that the president of your bridge club doesn’t respect you. OK — let’s have her killed. I’ll start interviewing hit men on Monday.”
If humor fails, establish a boundary. Say, “You don’t want to think about solutions. When you do, let me know and I’ll help.”