Tag Archives: health

white sheep on farm

Tweak Lifestyle Now and Reap Nomadic Longevity Benefits

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So your ready for a lifestyle change… And you want to learn how to turn around an unhealthy lifestyle and achieve fit healthy longevity. My recommendation, study other cultures within and outside of Western influence and compare a populations health, disease, diet, activities, religion, socialization behaviors, mortality rate and age per capita data – e.g., compare nomadic tribes, people in blue zones and certain religious cultures, etc., versus Westernized demographic and lifestyle statistics.

What demographic experts have found – cultures absent of Western influence live longer in good health with little to no disease. If you learn how to tweak your lifestyles closer to theirs, it is more likely than not you’ll achieve similar wellbeing and longevity benefits – even within a Westernized culture once you know how.

Many clients I worked with over past years were overweight and sought a quick weight loss and/or physical enhancement solution to lose body fat and get more fit. A question often asked from the overweight and unfit population, “are all fast weight loss and fitness and performance enhancement; and restrictive diet solutions and processed foods; and polluted air and water; and noise pollution; and unhealthy relationships bad for us?” My simple answer is “in the long run, yes.”

So how does one achieve the goal without dabbling in unhealthy fitness and diet fads and product gimmicks and mind-body numbing drugs, etc. Let alone decipher the good from bad consumer stuff… and not increase health risk? Although I can’t cover everything in this article, I can help you make a significant lifestyle change that will make a big difference in your life if your ready for it.

If you only “tweak a few lifestyle habit(s)” daily… as described in principles 1-3 below, you’ll improve your state of wellbeing, fitness levels and experience less illness and disease. But if you continue to find short cuts to cure what ails your mind, body and spirit and change nothing… living the lifestyle you need, want and deserve now may never come to pass.

Ageless MirrorAthlete, Chapter 17, “Longevity Secrets Divulged,” shares detailed demographic lifestyle habits and behaviors within a blue zone culture about people that just won’t die. Learn how they live long active lifestyles without disease. Like Nomadic people, they share similar lifestyles and longevity benefits. Learn about natural weight loss, increased fitness levels and living long active lifestyles – and so much more. Read the free book preview now. https://amzn.to/351RnMO

It is no secret, nomadic tribe activities include walking from place to place to shelter seasonally and hunt and gather for food daily to sustain a lifestyle on the move. There are many things we can learn about remote cultures absent of Western influence and disease. The most obvious, nomadic people don’t sit idle for very long, they also don’t have convenient access to processed foods and drinks; and don’t typically become obese with related disease; and live 10 years or longer on average than their Western counterparts. If your going to stay fit healthy long term, the most important activity change habit you must apply now is daily walking, biking or other aerobic activity.

To begin living a nomadic-like lifestyle and begin receiving the fit healthy longevity benefits – first… Condition Your mind/body to walk Daily – then you’ll achieve the metabolism and cardio-muscular endurance of a nomadic tribesman[MirrorAthlete].

If not able to walk based on current physical condition, or maybe your rehabbing from an injury, etc., their are affordable stationary leg and arm cycling home equipment products for purchase that will improve cardio and muscular endurance and rehabilitative benefits you need and deserve daily. This course will ultimately condition you to walk and/or keep the body in a good state of repair.

What can we learn from these people and how can you tweak a lifestyle change program to reap similar fitness and longevity benefits.

Learn more about home walking and exercise equipment now: https://amzn.to/2GSKTYA

I know many of you may be unable to walk abroad for your daily exercise for various reasons. That’s why I recommend a small investment in home exercise equipment to accommodate a busy lifestyle and/or medical condition and/or protection from a Covid19 environment[Marc Woodard]

TODO Leg/Arm Peddler – “use as a bike pedal exerciser”

“A Mini bike peddler can be used for leg cycling exercise at the office or home to increase circulation and relieve tension. The pedal motion is smooth and quiet, you can do exercise while you are on phone, watching tv, working ,or playing video games.” Learn more about the TODO Arm/Pedal Stationary Exerciser/Medical Peddler with Digital LCD Monitor now: https://amzn.to/33ZhlBr

TODO Leg/Arm Peddler – “use as an arm pedal exerciser

“Adjustable resistance for customize exercise, easy to adjust the tension by rotating the knob, pedal is very easy, it is perfect for rehabilitation following a surgery or injury, also great for elderly to do exercise for their legs and arms.” Learn more about a variety of arm and legs cycling equipment for home and/or office use now: https://amzn.to/3nToAma

Principled Lifestyle Change Habits Require No Fads or Gimmicks

The reason so many people fail at long term weight loss within Western cultures is because of sedentary habits and unhealthy behaviors; consume too many processed foods and drinks and drugs; and/or use diet and performance enhancement fads and gimmicks throughout their lives and/or become overweight and get sick.

There are 3 fit healthy lifestyle change principles you can apply now based on demographic data of remote cultures mostly absent of illness and disease and live longer than their Western counterparts – I believe, if anyone applied these 3 core fit healthy longevity principles, they’d receive similar benefits.

Principle One – Walking is an aerobic exercise activity we’re physically designed to do well for life. Walking motivates the mind to find purpose and will power to achieve set goals – through walking the bodies natural release of feel good metabolic chemicals improves mood and state of wellbeing. The daily release of adrenalin and other healthy feel good brain-body chemicals during exercise also provides the motivation necessary to change unhealthy lifestyle habits and behavior into healthier ones. Which lead to healthy body weight, increased fitness levels and mobility; and wellness, etc. 

Principle Two – Although most of us will never hunt and fish for sustenance, our marketplace does offer a variety of fresh whole foods identified as – Certified organic farmed fresh. Knowing how to identify organic vs processed foods and removal of unhealthy food chemicals is important if you want to achieve and sustain healthy body weight and good health for life.

“In the age of home food delivery… hunting for organic foods have never been more convenient. Leaving more time for daily exercise and an active lifestyle for self or with family” [MirrorAthlete].

Learn more about organic home food delivery now: https://amzn.to/2H1Ymxb

Principle Three – When possible find a stress and pollutant free sanctuary to exercise [i.e., free of noise and air pollutants and processed foods temptations]. If possible find a healthy place indoors and/or transport oneself to a healthier place to exercise, unwind, relax and detox if only for a few hours. It does not cost anything to walk, or little cost to hop aboard public transportation to perform walking exercise in a cleaner environment. Once you begin applying “Nomadic Dual Purpose Exercise” [Defined Below], it will naturally reduce your body weight and increase state of wellbeing… and once repeated and conditioned daily – you’ll crave and have the will power to do it again every day.

Find a quiet or remote or relaxed place free of environmental pollutants, noise and stress to exercise and achieve a feeling of wellbeing and wellness.

Learn how to plan and exercise and achieve your fitness and wellbeing goals whenever and wherever you want now: https://amzn.to/2SPhzEG

Principled Healthy Habit Lifestyle Change – Dual Purpose Activity

Plan walking exercise daily to optimize the fat burning metabolism. During low stress walking activity – Carry a back pack with 2-3 liters of water. Plan to rehydrate on your walk and shop activity to your favorite whole foods store to gather healthy food products for your next meal. Shopping whole foods while walking is a lifestyle change practice you can condition yourself to do daily – similar to how a nomadic tribesman walks to fish and hunt. In doing so you receive similar fitness and healthy food nutrients at the dinner table.

“Take advantage of back pack technology. During aerobic exercise hydrate and have reliable communications should you need help on the road, or remote workout location.”

Learn more about solar powered and hydration backpacks now: https://amzn.to/34S6eJP

  • Nomadic tribes people walk miles daily to move camp, hunt and gather food – If you don’t exercise with frequency, or haven’t exercised with intensity or effort in a while, I recommend you begin a slow paced daily walking activity if there is no medical reason not to. Once you condition yourself to walk daily, work towards increased walk pace, not less than 15-30 minutes in duration. The more you walk the more calories you burn and the leaner you become and the better you’ll feel. After exercise your metabolism also stays elevated for up to two hours – burning even more calories at rest.

When you begin a walking program, it is important to purchase a proper fitted walking shoe with sufficient heal- ball-toe and arch support.

Learn more about proper walking shoes and gear now: https://amzn.to/36Zvctq

  • Nomadic tribes people eat very little to no processed foods – Eat less processed and convenience foods and more whole foods and drink more water. Avoid processed ready-to-eat meals and sodas and beverages. Especially those packaged within colorful and attractive packages. This is code for “contains food chemicals.” Look at the food ingredient labels. If you can’t pronounce the ingredient names – buyer beware. All baked and frozen foods ready to consume have varying degree of chemical preservatives, additives, dyes, artificial flavors, Trans Fats and other chemicals to keep them fresh looking in appearance with long storage life. These chemicals are known to cause illness and disease long term.
  • Nomadic tribes people live outdoors in fresh air environments – Move yourself outdoors for exercise activity as often as possible – preferably in a pollutant free environment…. and/or before/after motor vehicle traffic rush. If air quality is bad regardless, go to a healthier air environment or exercise indoors. Be sure to drink 2-3 liters of water daily to help remove toxins from the immune, circulatory and flush the bodies filtration systems and keep bones joints well lubricated. Coffee, beer and sodas and energy drinks are not healthy alternatives to water.

To achieve a fit healthy lifestyle change and benefits similar to a remote culture based on the 3 common principles… Tweak your lifestyle to live more in line with a nomadic, or remote culture absent of Western influence to achieve the longevity benefits.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2020 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.

Tigard Heritage Plaza-Trail System Update

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Update: 12/14/2019 Marc Woodard

On November 19, 2017, I wrote the following article: Transforming Tigard Heritage Trail. I’ve added current pictures 2 years later. As you can see there’s been great improvement on the heritage trail system. Upon the projects completion I’ll add updated images to make the before and after comparisons.

Avid walkers, joggers and bikers are likely familiar with a crescent shaped porous asphalt pathway running parallel with Tigard Street and intersecting at Tiedeman Avenue and Main Street in down town Tigard.  In 2013 city leaders wasted no time to secure the ¾ mile abandoned rail right-of-way with ODOT (Oregon Depart of Trans) through a 99 year intergovernmental lease agreement. Shortly thereafter the city began trail design concepts and receiving feedback through multiple public outreach efforts.

“An open house was held in September 2014 to present the initial trail design plan. Over 100 people participated on-line or in-person. The plan was generally well received.

Looking South Towards Main Street. Events and entertainment staging area, Veterans wall and flag, Clock tower, children’s splash pad have all been topics of discussion. Photo by MirrorAthlete,19 November 2017

The concept then grew legs into four main sub-areas: 1) A community plaza [now Rotary Plaza, Council Resolution 17-14] where the South trail intersects Main Street next to the commerce building; 2) a Commons area that include concepts for a dog park and/or BMX-bike-pump track [mid-heritage trail segment]; 3) a Stage Area for performance space; and 4) a second trail gateway entrance with plaza space at the north end of the trail intersecting Tiedeman Avenue.

Looking South Towards Main Street. Events and entertainment staging area, Veterans wall and flag, Clock tower, children’s splash pad have all been topics of discussion. Photo by MirrorAthlete, 14 December 2019

Three popular trail themes have been reviewed for possible development after three public walk and talk sessions held during the Summer of 2017.  The trail themes were, Trail as Outdoor Museum; Trail as Riverine History; and Trail as Timeless Railway. After public input – the two most popular themes appear to be timeless railway and outdoor museum.

Looking South on Heritage Trail Heading Towards Main Street. Grant Street is to the right. Photo by MirrorAthlete,19 November 2017
Looking South off of Tiedeman railroad track [North End]. Second trail gateway entrance with plaza space venue. Photo by MirrorAthlete,19 November 2017
Looking South on Heritage Trail Towards Chamber Building and Main Street. Photo by MirrorAthlete,19 November 2017
Looking South on Heritage Trail Towards Chamber Building and Main Street. Construction under way. Photo by MirrorAthlete, 14 December 2019
Looking North on Heritage Trail under HWY 99 Overpass. Photo by MirrorAthlete, 14 December 2019
Looking North on Heritage Trail Grant Street Ahead to the Left. Photo by MirrorAthlete,19 November 2017
Lean How to Live the Lifestyle You Need, Want and Deserve Now! Lean more about the Author Marc Woodard and Ageless MirrorAthlete
Looking North on Heritage Trail parallel with Tigard Street – Coming up to Grant Street on the Left. Photo by MirrorAthlete, 14 December 2019

Some of the most popular trail and plaza amenities ideals include: Rotary Plaza clock tower and peace pole, Veterans wall and flag, farmer’s market and event space in flexible plaza staging area with overpass LED accent lighting; parking under Highway overpass, and along Tigard Street abutted to heritage trail system up to Grant Street.

Also an adult outdoor fitness center with wheelchair access is possible along Tigard Street “green space” parking, Just West of HWY 99 overpass.  Also competing for this space children’s splash pad zone.

Cultural and historical interactive art stations are planned along the trail way and may include time capsules… And the BMX-bike-pump track concept continues to be very popular with biking enthusiasts and community at large.

Looking North on Main Street. Heritage Trail Gateway into Plaza Area Photo by MirrorAthlete,19 November 2017
Looking North on Main Street. Heritage Trail Gateway into Plaza Area Photo by MirrorAthlete, 14 December 2019

How is the City paying for the the Heritage Street Trail Project?

Lion Share Funded by 700k Connect Oregon VI Grant

“On Aug. 18, 2016, the Oregon Transportation Commission announced a $700,000 award to the city of Tigard through a Connect Oregon VI grant.” Other funding sources and donations include: Washington County MSTIP grant; City of Tigard and Down Town Urban Renewal funds and Rotary Club donations, etc. Construction began in 2018.

Team designers are always looking for further input in creating trail elements that compliment Tigard’s Outdoor Museum. 

To provide input/ or learn more about the project: http://www.tigard-or.gov/business/tigard_street_trail.php

Good Health to You and Your Family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2017-19 Copy right. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org

Weight Loss and Fitness Secrets Revealed – New Year New You!

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Last Updated: 22 Dec 2017, by Marc Woodard

It’s a new year and will it also be the beginning of a new you?

How many time have you tried making a New Year’s resolution? Or one you’d actually make a commitment to and it stuck?

So what is your New Year’s Resolution, what do you want to change about yourself, or life? Is it to finally lose that excess weight once and for all… start a walk/jog exercise program; spend more time with the family; get out of an unhealthy relationship; stop a bad smoking or drinking habit; get a new job – move from an unhealthy environment…

Heritage Trail Tigard, OR – Begin a walking habit.. It does a body good.

Can you guess what the top New Year Resolutions are for 2018?

As long as I’ve been involved within the fitness industry there have been two top contenders:  Weight loss and get more fit [almost always in that order].

This should not surprise anyone especially when national statistics show nearly 60 million adults, or about 30 percent of the adult population, and now more than a third of all U.S. children are overweight or obese.

To lose weight and increase fitness levels requires a commitment through a healthy lifestyle change action plan. A major reason New Years Resolutions don’t work – there is no plan to motivate and steer the course.

First you must target what unhealthy environment, habit or behavior is causing the weight gain and unfit condition. Then once you’ve targeted the unhealthy situation – try to incrementally reduce and remove it through consistent healthy habit change.

For instance, if you have a bad habit of eating too many processed foods; cut back on them, or remove the really bad ones from the diet. OR if you spend most of the day sitting, take a portion of that day and commit to a daily walk, or some other form of aerobic activity you enjoy 15-45 minutes/day. OR if you have a bad habit of drinking too many artificial sweeteners: Aspartame and HFCS (High Fructose Corn Syrup) in sodas, juice and coffee will only add weight… change to drinking more water, natural drinks; coffee and tea without additives.

As a personal fitness trainer and healthy lifestyle consultant for years, I’ve heard an earful on diet-fitness fads and gimmicks to lose weight, enhance physical performance and increase muscle bulk and strength… people don’t want to change their “I WANT IT NOW” behavior.   Instead they’ve been conditioned to believe they don’t have to change – because the marketplace provides short cuts to heal what ails the mind, body and spirit – NOW. What many consumers don’t know, those quick results gimmicks and fads makes someone a ton of money at the expense of your health.

Before you purchase the next great diet or fitness fad gimmick, keep this in mind – many weight loss and anti-aging and anabolic-like supplements MAY provide significant results short term for certain groupings of people who’s metabolism is not yet broken.

Notice I said, “NOT YET.” It’s not a matter of IF, it’s WHEN – “Especially if CHEATING the metabolic habit is not broken.”

When products artificially ramp up, or accelerate hormone systems and overall metabolism artificially, those physiological functions and systems lose efficiency and will eventually break and/or cause illness and disease at some point in time. CHEATING through the use of metabolic accelerators… anti-aging steroid-like supplements, high concentrate herbal and anti-oxidant cocktails, etc., may help some lose weight fast, increase muscle mass and enhance physical performance… and for other cause increased health risk.

Canoe a favorite river and see the sites
Canoe a favorite river front and see the sites, Portland OR

We are all of various age, sex, personality, genetically wired differently, culturally diverse, have different body types and experience various levels of well-being… Have different lifestyle needs and wants within changing social and cultural environments, etc.

Now you begin to understand why one fit healthy lifestyle change program or product will not work for everyone, or in the same way. AND may increase health risk LONG-TERM regardless of who uses the fad gimmick of the month.

If you’ve been unsuccessful in changing any of your lifestyle habits or fitness goals – might I suggest, or recommend a life coach or fitness consultant, or 1:1 fitness trainer professional to help you develop a natural fitness or healthy lifestyle change plan that’s right for you.

Or invest in Ageless MirrorAthlete, “Overweight and Unfit No More” book.

Click on the banner above to read the free book preview. Where it’s content uniquely addresses the fitness truth’s and half truths on customized fitness programming, health literacy in America, natural weight loss, physical enhancement and anti-aging product risks, illness and disease prevention and consumer fads and gimmicks; consumer safety awareness and so much more. This is a FIRST EVER BOOK OF ITS KIND. It not only shows the inside secrets of a personal life coach and fitness trainer… It provides the insider industry and consulting trade secrets they don’t want revealed.

The book represents years of personal client, adversity-life stories “yours truly included,” and fitness and health knowledge and experiences – with over 250 citations that compliment MirrorAthlete fit healthy lifestyle ideology on consulting principles. It is also uniquely written to show anyone how to develop a SAFE fitness and natural weight loss program relative at any age and within any environment.

It’s as if a Fitness and Healthy Lifestyle Change Coach was there helping you customize a one-of-a-kind program to finally achieve that New Year’s resolution once and for all.

There is no other principled fit healthy lifestyle book in the marketplace that compares to this decade old AND never published work – Part science and Part Art – with unique factual and personalized narrative story telling by Marc.

Silver Falls, OR – Plan to venture out and see cool stuff – any time you use your legs you burn more fat and increase muscular endurance.

The book is also written to be timeless and useful for any decade of adult life for the next 50 years. That is, it will help redirect, refocus and support any fitness, wellbeing and anti-aging and weight loss goal-through-resolve for those who hold and apply these natural truths without increasing health risk.

The fit healthy lifestyle coaching narrative never leaves the reader feeling alone, or without referral-to-solution. And provides continuous advisement and recommendations to increase will power and redirect focus and can motivate anyone to achieve any positive lifestyle change at anytime, or whenever needed – Even if mobility challenged as I once was… Yes, that story is told in full and relative to the books content. For without it I believe I would still be mobility challenged.

Living life to the fullest while mitigating health risk is possible when you hold all of the truths of how to do it safely in your hands.

Good Health to You and Your Family.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.