Find Your Quest for Knowledge: LifeBalance offers numerous courses and programs for those who never want to stop learning. From art to literature to computer classes, LifeBalance members have a great deal to choose from in their quest for knowledge.
For a complete listing of LifeBalance Providers offering courses, classes and seminars, visit the LifeBalance Continuing Education page.
Adding Concentration to Your Workouts: To get the best results possible, it is important to concentrate on exactly what you are trying to achieve while you are working out. Try looking in the mirror while you are lifting and watch the muscle you are using expand and contract. Always pay attention to your technique and make sure you are lifting slowly enough, without momentum. You must direct your thoughts and energy to the center of the muscle being worked. Many people do not know the muscles they are training on a specific lift; they just go through the motions. For example, people often say they do not feel their back muscles working when they do a front lat pull-down. Instead of focusing on their back muscles and squeezing their shoulder blades back together, they are simply going through the motions, pulling the weight with their arms. They are getting less than half the benefits and results of their exercise. If they included their minds and focused their energy on the particular body part being worked, they would, of course, get all of the benefits of their workouts. To avoid this waste of time and energy, always read and understand the exercise instructions so you know what body part you are trying to train. Consciously focus on the body part you are working, and direct all your energy into that part. Guard against the temptation to "cheat" when your mind wanders from the true form of the exercise. Another common source of broken concentration is waiting. If a piece of equipment, dumbbell or barbell is being used, move on to the next exercise for that muscle group or use an alternate lift. Don't stop to wait; this will break both your concentration and the rhythm of the workout. You should also know that in common gym etiquette people can "work in." If someone is using a machine, barbell, or dumbbells that you want to use, simply ask if you can work in while they are resting. You immediately do your set while they are resting, and they do the same when you are resting, and so on. No time is lost if you each begin your set the moment the other person is finished. This way you don't lose time or concentration. Bring concentration into your workouts and see your success rise. (Global Health & Fitness)
Snacks That Energize: Snacking doesn't deserve its bad reputation. A healthy snack with limited calories can energize you and even help you eat less at meals. If your energy level takes a nosedive every afternoon, take a snack break to give yourself a boost. People often feel guilty about snacking, but healthful eating between meals can be a real bonus. Going too long without food and letting yourself get too hungry leads to making poor eating choices such as foods high in simple carbohydrates. Of course, snacking should have guidelines. The worst possible snack is straight carbohydrates on an empty stomach. If you eat something like a cupcake, initially you'll get a sugar rush and then soon become tired. These kind of snacks bring rapid ups and downs in blood sugar levels and they're not very nutritious. Instead try cottage cheese with fruit, bagel with low-fat peanut butter, non-fat yogurt with fruit or low-fat cheese with wheat crackers. On the days you are exercising, try energy bars, energy drinks and non-fibrous fruit. They are usually prepackaged, which makes portion control easy. Liquid energy drinks don't take as long to digest; drink those up to 15 minutes before working out. Bars and other snacks should be eaten up to 45 minutes before exercise. In general, the profile of a good snack consists of: 25 grams carbohydrates, 8 to 15 grams protein and up to 5 grams of fat. Calculate .5 to .9 grams of carbohydrate per pound of body weight and eat only low to moderate protein or fat. For example, a 150-pound person should have from 30 to no more than 75 grams of carbohydrates in their energy meal; on the lower side for the moderately active and higher for the very athletic. No matter how healthy your snack, you still have to watch those calories. Aim for anywhere between 150 to 250 calories. If you're unsure about the amount of calories in your snack, check the nutrition label, consult with a trainer or use a calorie calculator. Always remember to work within your calorie limit. Besides causing weight gain, eating too much can sap your energy! (24 Hour Fitness)
The
randomly drawn correct answer to this trivia question
wins a LifeBalance Member Event gift certificate to
an upcoming event.
Last
month's trivia question, which asked members to identify a photograph of a LifeBalance provider was
correctly answered by Susan Kronforst. The correct answer was Afishunt Charters in Ninilchik, AK. Congratulations!
This
month's question is in the form of a photograph of a LifeBalance Provider in Oregon. Who is this LifeBalance Provider? (Hint, it's a LifeBalance Provider that has locations in Forest Grove, Portland and Scappose.)
To
answer this month's trivia question, simply fill in
the form below.
The
correct answer to this month's question will be revealed
in the next edition of eAction!
 The randomly drawn correct answer to this trivia question wins a $10 certificate from LifeBalance Partner CNCA. Remember, LifeBalance members receive special savings from CNCA. Visit the LifeBalance / CNCA page for details.
Last month's trivia question, which asked what percentage of adults take a multi-vitamin daily, was correctly answered by Anna Chao . The correct answer was 68%.
The omega-3 Fatty Acids found in fish are EPA and DHA. What health benefits have been associated with EPA and DHA?
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Surfing in the Northwest: LifeBalance Provider NW Women's Surf Camps addresses issues such as cold water, bad weather and sharks in the Ask the Experts section of the Wellness Window.
The LifeBalance Wellness Window offers members streamlined access to all things wellness related, including fitness and health club listings, personal coaches, massage practitioners, yoga and Pilates studios and more. The Wellness Window also offers members health and wellness related articles and content, including daily fitness tips, healthy recipes, motivational insight, fitness tools, health and wellness calculators and more.
"The greatest revolution of life is the discovery that individuals can change the outer aspects of their lives by changing the inner attitudes of their minds." – William James.
Enhance Your Focus: ADD/ADHD is on the rise. I find my self wondering why?.... until I realize I’ve received a phone call, checked my email twice, had three instant messages in the short space of creating this month’s coaching tip. Unless you plan on moving to the wilderness and living off the grid, chances are that your life, too, will continue at warp speed with endless choices and competition for your mind’s focus. This month I recommend you experience new life balance by writing down some changes you’d like to make for a better and healthier life. Then take your list and place 1 year, 5 year, or 10 year goal dates next to each item. Now limit your 1 year items to the top 3 and write down one action you’ll take with each item. By limiting your choices, you can enhance your focus, and ultimately ensure your success and your own life balance. (Brought to you by Jason
Stein Coaching)
You can boost your savings account without even really trying. Here are a few ideas that can help to make that possible. The best part is you'll hardly feel it. Bring Your Lunch to Work - The average person spends $6 when they buy their lunch yet only $2 when they pack it themselves. That's a potential savings of $20 a week or $1,040 dollars a year. Durable over Disposable - Using products like semi-disposable rags as opposed to paper towels, and a rechargeable razor rather than the disposable kind, can save you up to $200 per year. Hold an Annual Yard Sale - You should have no problem making at least a hundred bucks and you'll get rid of all that household clutter in the process. Whatever you don't sell can be donated to charity and possibly used as a tax write-off. Ask for Discounts - From buying airline tickets to paying a bill, always ask if there's a discount to be had. The worst that can happen is you'll be told no. Get a Library Card - As opposed to buying a book for $20 or renting a DVD for $4, get it for free. If you average 3 movie rentals a month, you'll save yourself over $140 a year. Watch Those Utilities - Changing over to energy saving light bulbs and low flow showerheads is a great start. Also, most utility companies offer a home audit you can complete online. The good news is suggestions like these are merely a start. Find inefficient habits and figure out a solution. Remember, every little bit counts.
Response to Challenge: The people who add the most to our lives are often the ones who challenge us the most. The teachers whom we remember with fondness and appreciation are those who pushed us, not those who pampered us. A demanding customer is rarely a pleasure to deal with, yet that customer can challenge the business to move forward. The experiences which cause us to grow are the ones in which we're challenged to push ourselves past our previously perceived limits. Strength is built in response to challenge. A bodybuilder must lift heavier weights in order to increase muscle. There is no other way. The more magnificent the accomplishment, the more daunting are the challenges which must be overcome. The challenges you face provide a pathway to excellence. To be the best, you must be willing to face the biggest challenges. You most certainly can do it. It's what you're designed to do. Are you ready and willing? It's up to you. (Daily Motivator)
Summer Days: Summer is almost over and you may be feeling pressured to find time for a last minute vacation or summer gathering. Keep in mind, you don’t have to travel far or take a great deal of time out of your busy life to enjoy the very best of summer. Sometimes we tend to take for granted what we have in our own backyard. Try taking advantage of the local museums you have always wanted to visit as summer days often bring a drop in museum attendance, allowing you to take your time with each exhibit and enjoy the air-conditioning. Or relax after work with a walk in a local park. Long summer days also provide you the extra hours you need to squeeze in more exercise or plan a picnic with friends and family. Check out your LifeBalance Program for everything it offers and make the most of your summer days. (Brought to you by Xenium)
Each month, Boone Bridge Books features a different title for LifeBalance members. This month's title is:
The Art of Aging: A Doctor's Prescription for Well-Being
Sherwin B. Nuland
Boone Bridge Books offers members at least 25% Savings on all titles (excluding textbooks) ordered from their website.
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For
a complete overview of the LifeBalance Program website,
visit the About LifeBalance section of the site and take a guided tour.
Find
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and Washington. The LifeBalance Program Provider
Network gives members the opportunity to quickly
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name, through the LifeBalance
Search for Savings.
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you and then complete your registration.
The LifeBalance Wellness Window offers members food and fitness tips, wellness calculators, information about community events and more. MyLifeBalance is a new component of the LifeBalance Program that includes personalized wellness tools, customized content and more.
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