Category Archives: Exercise

Keep It Moving

Guest Appearance on Taboo Talk with Lady Charmaine Day on BlogTalkRadio

Tomorrow (Wednesday, May 15, 2013) from 2-3 p.m. eastern standard time, I’ll be a guest on Taboo Talk, a Christian talk show featuring ordained Pastor, Wife, Publisher, Author and Radio Host, Lady Charmaine Day.

The show, which is syndicated and appears on BlogTalkRadio, YouTube and Itunes, features insightful commentary from Lady Charmaine Day on a variety of topics. It airs live on BlogTalkRadio each Sunday and Wednesday at 2:00 p.m. EST.

On tomorrow’s show, we’ll discuss health and fitness tips, ways to balance home and work life, as well as advice for people who want to make a career transition in order to pursue their true passion.

I hope you’ll join us!

(Click the image below to link to the webpage):

Taboo Talk with Lady Charmaine Day

Working It Out

j0437080This is a blast-from-the-past blog re-post from my first blog, Words of Wellness. These tips still hold true, so I figured I’d share them once again!

I enjoy watching a show on Fine Living Network called “Bulging Brides.”

At the start of the show, the brides-to-be are lamenting the fact that they are unable to fit into their wedding gowns (usually with the wedding in two months). Their poor eating and exercise habits are revealed. Then the hosts, a personal trainer and a nutrition consultant, arrive on the scene to help them turn over a new (and healthier) leaf… and to get them into those wedding gowns!

While the vast majority of us are not trying to fit into a wedding gown in 6-8 weeks, there are some things we can learn from the show:

1. Be consistent.

In order to achieve your desired results, you need to eat healthy and exercise on a consistent basis.

2. Keep a food diary.

I think it’s a great idea to do this for a week. Keeping track of everything you put in your mouth gives you a better idea of what and how much you are eating. It also shows you trends and triggers (e.g. after-dinner snacking, jumbo morning lattes, etc.).

3. Tailor your workout.

In the show, the trainer tailors the workouts to achieve a certain goal (shape the back, flatten the abdomen and tone the arms). While the show’s workouts are intense and frequent, we all could benefit from tailoring our workouts as well. Making sure to include aerobic, strength and flexibility components is also important.

4. Push yourself without overdoing it.

You definitely don’t want to overdo things, but some of us could benefit by pushing ourselves a little more. For example, if you’re walking as exercise, pick up the pace a bit (as if you’re in a hurry to get somewhere), versus a leisurely stroll. Of course, check with your doctor before starting a fitness program, especially if you have health conditions.

5. Make it a priority.

I remember how busy I was when planning my wedding (it didn’t help that I was in my first year of medicine/pediatrics residency). The brides on the show have to juggle wedding planning and taking care of themselves. Likewise, we all have to juggle busy lives, including stress and temptation, while keeping ourselves (or getting ourselves) healthy. Making exercise and proper nutrition a priority is a must.


Take The First Step Toward Achieving Your Goals

5197882-man-stepping-on-long-stairway-to-his-destination-3d-illustrationTake the first step! “What first step?” you ask. That step that will lead you in the direction of your goals and dreams.

Dr. Martin Luther King, Jr. in his infinite wisdom said, “Faith is taking the first step even when you don’t see the whole staircase.”

It all begins with the first step.

Each of us has our own aspirations and desires. Things we’d love to accomplish or feel called to do.
For me, it’s writing music and sharing knowledge and insights.

For you, it may be writing your first novel, eating more healthfully, adding exercise to your daily life, spending more time with family, finally getting that promotion or simply making time for yourself.
But how do you get from that internal longing and state of wishing, to actually setting things in motion?

Here are three actions you can take to get started:

1. Decide to take the first step.

I know this seems more contemplative than action-oriented, but making the decision to work toward achieving your goals is where it all starts.

First, you need to know what you want to achieve in specific, well-defined terms, then decide to make it a priority.

The goal of eating healthier gets defined as eating breakfast every morning. Writing your first book starts with making an outline of what you want it to include.
Both of these first steps are specific.

2. Commit to taking that step.

That commitment may take the form of putting it in writing on a vision board, in a journal or even on a sticky note on your refrigerator.
You may prefer to share it with a family member, a trusted friend, or teacher.
Or perhaps you, like me, would rather go inward through prayer, in order to gain clarity and focus for your task.

Either way, figuring out what works best for you, then doing that, is the best way to keep your commitment.

3. Plan what steps will follow.

Many of us get tripped up on the way to our dreams, because we forget this crucial step.
We’ve made a decision (and maybe even a commitment) to realize our dreams, but without a plan to make it happen, you’re more likely to get off track.

If you want to eat more healthfully, and have committed to eating breakfast everyday, are the foods and beverages in your refrigerator and pantry going along with the new plan?
You may need to figure out what healthy breakfast options you want this week, and make sure to have those foods in your house (or at least, on your grocery list).

If drinking more water is the plan, filling a reusable water bottle the night before (we all know how hectic mornings can be) and taking it to work or school everyday, could be the first step in your plan.

Suddenly, spending more time with your family, begins with keeping certain days free from scheduled activities, eating dinner as a family as often as you can, watching a television show or taking a walk or bike ride together.

The goal of making time for yourself may require having your evening chores and things to do completed by a particular time, so you can hole up in your room with a cup of herbal tea and a good book (no smartphone alerts, laptop computers, depressing evening news or reality TV allowed)!

All of these planned actions are specific and achievable. Once you get going on making your first step a routine, the act of adding new steps becomes much easier.
Making a change in your status quo habits and moving toward achieving a goal that may, at times, seem unachievable or too big to start, begins with taking that first step.

For me, after deciding to write and committing to writing, my plan was not to wait around for inspiration, but to get up everyday, and write like it’s my job!
What steps do you plan on taking, to move in the direction of your goals and dreams?

Dr. Dayo’s Dance Party

Special thank you to Ms. Robillard’s 3rd grade class at Clayton Elementary for their participation in “Dr. Dayo’s Dance Party” last Friday! Thanks for the wonderful thank you notes as well. I’m so glad you enjoyed the music (especially “Drink More Water”), the presentation, and the dance/exercise moves! :)

Dr. Dayo Lanier