If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

Since May is the Stroke Awareness Month, it is a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, May is also the High Blood Pressure Education Month, shedding light on this symptom-less condition that can, if left untreated, lead to strokes.

Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.

Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.

The good news is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise.

Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?

Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:

Brisk walking, jogging or even jumping jacks or jumping rope will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.

Strength training will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.

Interval training combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.

Are you one of those people who made a New Year’s resolution to eat better and exercise more often, but have not yet lived up to this promise?

If you believe it’s too late to catch up, think again. May is the National Physical Fitness and Sports Month – a perfect opportunity to become active. When it comes to exercise and healthy lifestyle, there’s no statue of limitations. It’s better to start late than not at all. The beauty of a regular exercise program is that it will benefit you no matter when you begin. The important thing is to make that first step – and keep going!

This will be welcome news to about 60 percent of American adults who, studies show, don’t get the recommended amount of physical activity (at least 150 minutes each week), and over 25 percent of adults who are not active at all.

Maybe these millions of people don’t realize that a sedentary lifestyle is dangerous to their health. There is plenty of compelling evidence demonstrating that lack of exercise raises the risks of many serious medical conditions, including heart disease, diabetes, strokes, certain types of cancer, as well as obesity, which, in itself, can lead to a host of complications.

On the other hand, active lifestyle that includes regular exercise and a healthy diet can prevent all the above diseases and even extend your lifespan.

Among some of the reasons cited for lack of exercise are boredom with “same-old” gym routines, lack of motivation, and uncertainty about which workouts are most effective.

These reasons should not be stumbling blocks on the road to health and fitness. I recommend finding a functional training program that will keep you more interested and motivated than a gym.

If you haven’t yet tried a boot camp, this is good opportunity to do it, because it will offer you a different type of a workout environment, combined with very effective results. It is not dependent on a single piece of equipment or monotonous routines. It’s fun and variable, and will keep you on your toes.

A recent University of Wisconsin study examined the effectiveness of boot camp workouts. The biggest benefits included weight management – a one-hour session burns an average of 600 calories – exercises that build muscle strength, as well as a total-body fitness achieved through interval training.

It’s a great all-in-one exercise program practically anyone can benefit from. It will keep you energized, motivated and excited long after May’s physical fitness initiative is over.

What will you be giving your mom this Mother’s Day? If you are like most people, you will probably offer her flowers. But what about a more out-of-the-box gift that will keep on giving long after May 8th is over?

One of the most useful presents you can give your mom or grandma is a gift of health. And the best way to do it is by encouraging her to live a healthy lifestyle that includes regular exercise.

It may not be a coincidence that Mother’s Day is also the beginning of the National Women’s Health Week, earmarked by the U.S. Department of Health and Human Services to encourage women to improve their physical and mental health and lower their risks of certain diseases. Two of the recommended steps are eating a healthy diet and getting regular physical activity each week.

The great thing is that exercise can benefit women of all ages, so whether you are a young mom or a more mature one, being fit will definitely improve your overall health.

For example, if you are a young mom (or about to become one), studies show that regular workouts will prevent or reduce the symptoms of post-natal depression and help you lose post-pregnancy weight faster. For moms with small children, exercise will help relieve the stress caused by the pressures and responsibilities of raising a family. And in older women, physical activity will help boost their mental capacities, as well as strengthen bones and joints, preventing conditions such as arthritis and osteoporosis.

Whatever age you are – and even if you are not a mom – exercise will give you multiple advantages in terms of disease prevention, weight loss and management, stress relief, as well as overall fitness.

So what are some of the health-boosting gifts you can give your mom this year? I suggest the following:

-Safety and comfort. Whatever will make mom’s workout more enjoyable and efficient will be appreciated. For instance, maybe she needs a new pair of athletic shoes or quality socks that will provide good cushioning, reduce friction, and prevent painful blisters and athlete’s foot.

-Well-fitting clothes. If she is still exercising in old sweats, she will be grateful for a new workout apparel that fits well and is made of stretchable polyester and / or Lycra blends.

-Odds and ends. Actually, there is nothing “odd” about items such as hand weights, a heart monitor, mat, or a lightweight water bottle. All these things are useful and practical.

-Send her to a boot camp! A gift certificate to a fitness boot camp in mom’s local community is a great way to let her know you care about her. That’s because boot camps offer a varied and diverse all-body training that will firm, tone, and strengthen her muscles, while boosting her overall health.”

We all know that physical activity does wonders for our heart, joints, bones, muscles, and health in general, right? But did you know that exercise has also been proven to boost our brain function?

A new study released last week demonstrates that, as we age, regular workouts improve our mental performance and help prevent memory loss, dementia, Alzheimer’s, and general cognitive decline.

Research has shown that exercise increases blood flow and oxygen levels to the area of the brain that regulates memory. That process generates new cell growth and leads to improved brain function, which may be the reason why people who are physically active have faster mental reaction times than those who don’t exercise.

That may also explain why physical activity has been shown in numerous studies to significantly reduce the risk of developing both vascular dementia and Alzheimer’s disease.

There is also evidence showing that parts of the brain controlling reasoning, judgment and memory are larger in people who work out regularly.

What kind of exercise is most efficient in fueling your brain? I recommend following these guidelines:

-Generally speaking, any routine that increases your heart rate will also pump more oxygen to the brain. As an example, interval training provides an effective cardio workout, with the added benefit of burning fat and increasing endurance.

-Strength training– for instance, working out with weights – has been shown to stimulate the formation of new cells in the area of the brain that is responsible for memory and learning.

-Mix it up. Doing the same exercise over and over again does not stimulate your brain – it dulls it. Diversifying your routines and switching exercises, on the other hand, forces your brain to stay active, sharp, and alert. That’s one of the reasons to try out fitness boot camps – the workouts are always varied.

An important thing to remember is that your brain is no different than all the other muscles in your body. You need to improve its strength, agility and performance, and the best way to achieve this is through regular exercise.

Did you spring-clean your home but forgot about those worn-out sneakers and old workout clothes living in your closet?

Spring is a good time to update your exercise wardrobe, especially if your current clothes and shoes have seen better days.

You might think your exercise attire is not all that important. However, wearing the right kind of clothing can optimize your workout.

Many people believe that what they wear during a workout is not as important as the workout itself.

It’s true that the main focus should be your routine. Certainly, it is not necessary to be fashionable or trendy while exercising. But wearing ill-fitting clothing or garments made from wrong materials that chafe or irritate your skin can impact your comfort, flexibility, and performance. And, in some cases, they can even cause injuries.

When shopping for new exercise apparel this spring, Head suggests that special attention be paid to material, functionality and fit:

* Cotton is a wonderful fabric for every-day wear, but not for a workout. It traps sweat and perspiration, weighing down your garment and clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a much better choice not only for clothing itself but also for socks, hats, and even underwear.
* Materials are very important but so is the fit – your clothes shouldn’t be so tight that they constrict you or limit your range of motion. Usually, garments that have some stretchable spandex will be most comfortable during exercise.
* Make sure your clothing is activity-appropriate. Baggy pants might be right for running but not for cycling. Generally speaking, you can’t go wrong with Capri leggings and a fitted top – they are great for any type of workout or sports activity.
* Feet can make or break your exercise routine – there is nothing worse than working out with painful blisters or other foot injuries. That’s why a pair of comfortable, well-fitting workout shoes should be your top priority. It is recommended to replace your workout footwear every five to six months, and you don’t have to pay big bucks for toning shoes. There’s no proof that these expensive sneakers provide a better workout than traditional sports-specific footwear.

The bottom line? If you wear appropriate clothing, you will get much more benefit out of your workout.

Today is February 2 — Groundhog’s Day in the US. Like many of you, I am reminded of the movie with Bill Murray and Andie MacDowell about the guy who keeps living the same day over and over. That day just happens to be in Punxsutawney, PA on Groundhog’s Day. It is kind of ironic for me, this year, that I feel like I finally broke out of my own groundhog’s day. Nothing is the same this year. My life is completely different from where I was for the past 19 February 2nds. I finally took the big step and decided to charge ahead with my coaching businesses — life coaching, running coaching and triathlon coaching. Combined, they add up to wellness coaching.

I am very lucky to have had so much experience in the corporate world before starting this venture. These companies I worked for, both small and large, taught me valuable lessons which I have found to be so important to starting my own company — how to be professional, develop my leadership skills, and understand different motivations people have. I am also very lucky that I took the time to continue learning and developing myself both mentally and physically and I am now at a point that I can help others.

This month my focus is on getting my business up and running. I am taking on new clients for life coaching and personal running/triathlon coaching. On March 15 LaGrange Adventure Boot Camp starts for women in the LaGrange area. It will be outside in Segwick park; all abilities welcome. To find out more visit www.lagrangebootcamp.com

Check back often, sign up for my newsletter, and when your ready, let me know how I can help you achieve your goals be they small or large.

I am two weeks into the new year and getting started on my goals for 2009. I am struggling to figure out the “how” of the “what.” Last year it seemed to easy and I was so focused. Finish Ironman Arizona. I did it. I set the “what” and the “how” came. It wasn’t easy getting to that goal but now that it’s over I am struggling with what’s next. And if I hadn’t finished the Ironman, would I still be struggling with setting my goals for 2009?

I am very lucky. I have a great life. I don’t want this to sound like a holiday card and I do have some struggles and concerns, but overall things are good. And I want it to be even better. So some of the things that I want:

* More time that feels like mine during the week. That 9 – 5 time that is usually governed by other people
* A business to call my own
* To be rich and famous (or famous and rich but I want both!)
* A clean house

So, what are my goals for this year?

* Start a thriving business
* Run a marathon and qualify for Boston (and the date is set, May 9 in Fargo, ND)
* A Sub-5:45 1/2 Ironman at Racine
* Have a better relationship with Megann
* And of course, lose 5 pounds

So some of these are easy like the marathon and 1/2 Ironman. The harder ones are the business and Megann. What does a thriving business look like? To me a thriving business is one where I am helping women to reach their goals. Where I get to make the decisions in alignment with what I value most. And a business that is self sustaining with a lot of money left over to travel and buy window treatments.

So I will keep thinking about what I really want for 2009 and promise to keep you posted. I would love to hear about your wants and your goals.

Be happy…

Summary:

I finished

Highlights of the day:

Finishing, Seeing Megann, Tom, and Karen on the bridge at the swim start, hearing “silly lady, don’t push me off the road” on the first bike loop, seeing Bev in the Bike to Run transition tent, Karen, Meg and Tom taking pictures during the run, and did I mention finishing?
My Times:

Total – 14:01:46

Swim – 1:17:28

Bike – 6:50:56

Run – 5:31:47

“Sally Head – you are an Ironman!” 3 years ago I got fixated on hearing those words as I crossed the finish line of an Ironman race. I was able to pull out the bucket list and put a check in that box yesterday as I completed Ironman Arizona 2008 in Tempe, Arizona.

A little about Ironman

For everyone reading this that is not familiar with the sport of triathlon, an Ironman (IM) is a triathlon where a competitor swims, bikes, and runs for 140.6 miles. The distance of an Ironman is ALWAYS a 2.4 mile swim, 112 mile bike, and a 26.2 mile run. There are other triathlon distances but whenever someone says “IRONMAN” it is 140.6 miles. The race starts at 7:00 am and ends at midnight giving competitors 17 hours to get from the start to the finish.

Training for this race is usually harder than the race itself. I spent 15 – 25 hours each week training for the past 6 months. This meant getting up early and training before work as well as training after work. Weekends were spent training sometimes over 8 hours in one day. By the time I got to the start line, I definitely felt ready.

The days before the race

Tom and I got to Tempe Thursday and immediately went to the registration tent and checked in to the race – no turning back. After check in I went to the merchandise tent and spent a little money on some IM Arizona merchandise. Picking up Karen from the airport was the final thing we did Thursday and it was off to bed.

Friday morning, wetsuit in hand, Tom, Karen and I met Tom (MJ’s husband) and MJ, and MJ and I jumped into the 63 degree water. If you’ve never swam in water that is 63 degrees, it is quite an experience. After the swim, I picked up my bike from the people that drove it to Arizona. My front tire was flat so after an hour spent changing the tire, MJ and I were finally able to do a short ride to run through the gears and make sure everything was in working order. We went to the mandatory meeting Friday and then to bed. I knew I needed to sleep Friday because I wouldn’t be sleeping Saturday.

Saturday MJ and I did a short swim, bike, and run just for a confidence booster. We were joined by Derrick (SCTC) and Kurt (VQ.) After our ride, I checked my bike into transition. During a non-Ironman triathlon, transition is usually done the morning of the race and all of your gear is put by your bike for you to change into after the swim and the bike. The Ironman it is a bit different in that you put your bike in the transition area and you get a swim to bike gear bag and a bike to run gear bag. These bags go into another place where you can easily grab them when you are transitioning from the swim or the bike. I dropped my bags off later that afternoon and then I didn’t have anything else to do except obsess.

Pre-Race

I didn’t get any sleep Saturday night even though Karen set 3 alarms and I set 2 alarms. We were all up by 4:15 and we left the house around 5:10. Once we got to the transition area, I checked my bike, pumped up my tires, put additional gear in my transition bags, and handed in my special needs bag. A special needs bag is filled with things you think you might need during the bike or the run. Race officials hand you the bag, if you need it, at mile 63 on the bike or mile 13 on the run. I handed in my special needs bag, took off my warm, dry clothes, put them in a bag for after the race, and then it was off to the race.

This race is a mass swim start which means everyone starts together. We swam in Tempe Town Lake. You have to jump into the water from a dock and swim about 200 yards to the start. I wanted to jump in at the last minute so I wouldn’t be treading water too long but I had to plan it right because I didn’t want to start too far back. I jumped in at about 6:52 and swam easily to the start. As I was taking it all in, I turned around and looked at the bridge behind me. There were people standing on the bridge. I spotted Megann and yelled up to her and she spotted me. Then I saw Tom and Karen. I knew then it was going to be a great day.

Go-Time!

Swim

The race started on time and I was off swimming with 2500 other Ironman wannabees. The swim was much better than I expected. There was some of the usual jostling but nothing like I expected with the mass swim start. I was able to sight pretty well with the ASU stadium to my right and the huge Rural Rd bridge ahead. After the turnaround, I assume around 1.2 miles, I felt great. I got into a groove, there was no one around me, and I was cruising. That didn’t last long. My stomach started to hurt and I was having intense pain. Luckily I had a “panic plan” which was to roll over on my back and float. I put the plan into action and felt much better. I started swimming again but was very cold and my calves started cramping. I was not dropping out so I could only keep going. I just kept counting my strokes and breathing not thinking about anything else. I finished the swim in a little under 1 hour and 18 minutes.

When I got out of the water, someone pulled the zipper down from my wetsuit and then someone else pulled my wetsuit off of me. Off to transition and onto the bike.

My transition was really slow. There are women in the changing tent helping you get out of your wet clothes and into your dry biking clothes. The woman, although very helpful, slowed me down by trying to find things in my bag, putting things back in my bag that I needed, etc. Finally she left and I quickly changed and got on my bike. As soon as I was on my bike, I realized the new pump I had bought Saturday was gone – I hoped I wouldn’t need it.

Bike

I saw my cheering section about ¼ mile from transition. They were great at spotting me and were in a really good spot for me to see them. The bike course is 3 loops of about 38 miles per loop. We ride North East, turn around, and come back. My goal was to hold 16.5 miles per hour on the bike. The course has a few hills and during the first loop there was a head wind. At one point I looked down and was going just over 12 mph. I didn’t think I would make my goal in those conditions. After the turnaround though it was downhill with a tail wind and I was able to go 25+ mph. What a great feeling! Second time around I met a woman from Dallas and we rode together for a while. It was nice to have something to take my mind off the monotony. The other highlight of the second loop was the payday bar in my special needs bag.

During the third loop, around mile 80, I did a quick check on how I was feeling and I was feeling great. Not really what I had anticipated at mile 80. By mile 100, my feet were hurting and I couldn’t wait to get off the bike. I had stopped at a few of the aid stations during the ride just to get off the bike and wiggle my toes but it was now burning pain and all I wanted to do was finish the bike so I could get my shoes off.

The transition was really slow again, thanks in part to the helpful women. I didn’t see my support crew when I came in on the bike but was confident I would see them on the run. I left the transition area and my heart rate monitor wasn’t on right. I stopped in the first port-o-potty and did some adjusting. If I had seen Tom at that point, I would have given him the HR monitor.

Run

I started running at about 3:30 in the afternoon. It was hot at that point and the sun was out in full force. I was NOT feeling good. I got to the second aid station and there was Tom, Megann, Karen, Tom, and Michael (MJ’s brother.) Karen and Tom were taking pictures and I “mentioned” that they might have enough pictures at that point. I kept running with only 25 miles to go.

The run course is 3 loops of just under 9 miles each. The first loop was not pretty. I was walking more than I was running and was getting passed by many people. At the start of the second loop, the sun started going down and I started to feel better. I think that is when I got my glow stick to wear around my neck. It’s amazing what you look forward to. After the glow stick euphoria, I was looking forward to getting to my special needs bag with my long sleeve shirt because that meant I could stop for a little while. The second loop was much better than the first. I was still walking up all the hills but running a lot more than the first loop.

By the third loop, I felt great. I saw Tom and Meg around mile 17 and was actually running kind of fast. I had a plan for the race and part of the plan was drinking Coke after mile 18. I don’t know if it was the coke or just the anticipation of finishing but I was able to do a respectable run for the last loop. I saw Bev (SCTC) and Kurt on the run and near the end, Bev and I were leap frogging each other and I knew we would finish within minutes of each other.

The Finish

The finish line of the Ironman is like nothing I have experienced. Every person coming through the finish line gets to go through a tape and the announcer says your name and “You are an Ironman.” The photographers are great and the pictures last a lifetime. That is what I have been visualizing for 3 years and the time was here. For the finish, you go through a parking lot, round a corner, and run through bleachers packed with supporters. I ran through the finish line with a huge smile and my arms in the air.

Once through the finish line, a triage nurse assesses you and, if you are okay, you are escorted through the finish line area by a volunteer. Jim Moran, a good friend, was in the finish area and he put my medal on me. I quickly found Tom, Meg, and Karen and didn’t know what to do.

Thanks

And now I need to thank a few people who, without their support, I could not have done this.

Tom for being my biggest cheerleader.

Karen for always being there when I needed someone to just ride a few miles with me on the weekends and never turning down a run.

My sister Mary who got me into the sport. She was doing triathlons before they were popular.

MJ for helping me through this whole experience – if she hadn’t called last year and told me the race still had openings, I wouldn’t be an Ironman.

The list goes on and on. Thank you to everyone who called, e-mailed, and sent positive thoughts my way Sunday – your support means so much.

Lilly Scott is ready to go. She leaves Friday on a truck with all the other bikes being taken to Arizona by tri-bike transport. There was quite a bit of work that needed to be done so I am glad I took it in. One of the cables was snapped — that’s why it wasn’t shifting. They also put on a new back tire and changed the tube. They shined her up and she looks lovely.

Swam this morning and shoulder was sore. And then a muscle behind my shoulder started hurting so I just stopped and got out of the water after 2200 yds. I just don’t want anything to go wrong with such a short time to go. I am tired and ready to do this race.

Off to work. Why do people go to work when they are sick? Trying to avoid anyone who is even remotely sniffling.

Went running on the treadmill at Oasis because it was cold, under 40 degrees, and raining. Had a great workout while watching Biggest Loser. What a motivating show. I love Bob and Jillian, the trainers. I heard their Oprah interview. Neither one of them knew what it would be like working with the people on the show. Their was a lot of education and life issues to be dealt with.

Finally did a little grocery shopping. What is it they say — don’t shop when your hungry? I went to Trader Joe’s and bought a lot of stuff. Fortunately it was mostly healthy fruits and vegetables. I am eating very late tonight but will sleep in in the morning.

With 2 weeks to go until Ironman Arizona and some extra time on my hands because of the taper, I thought I would start a blog to help market my coaching business.