Taryn Cohn MSPT, COMT

In just a few short days thousands of New Orleanians will make their annual trek to the fair grounds in search of music, food, art and fun.  Although this journey is done with entertainment as the primary focus it is often accompanied by lots of standing, walking and sun exposure.  It is important not to under estimate the impact this can have on your body.  Below is a list of tips to help make your Jazz Fest experience one that is enjoyable and not one you will regret the next day.

1. Stay cool; It isn’t always easy to find shade at the fest, but there are several options for intermittent reprieves from the elements.Take advantage of the music tents.  There is no direct sun light, they have mist machines for the audience members, and you may get turned on to some new music.Head to the Allison Miner Music Heritage Stage in the Grand Stand where you can listen in on artist interviews in the comfort of AC and indoor plumbing.Bring a shaded chair with you (google “canopy folding chairs” and you will find several affordable options)
2. Stay hydrated; Contrary to the belief of many New Orleanians, beer does not quench your thirst.  Make sure you drink plenty of water.  The Institute of Medicine recommends roughly 3 liters for men(about 13 cups) of total beverages a day and 2.2 liters for women (about 9 cups).  So if you just can’t swing the water, there are several vendors that offer other options like caffeine-free iced herbal tea.
3. Know the signs of dehydration:  dry mouth, nausea, vomiting, inability to make tears, diminished perspiration, muscle cramps, decreased urine output, light headedness, heart palpitations, weakness.
4. Where good shoes.  If they must be sandals or flip flops, make sure they are a supportive type that secures to the foot like those designed for hiking or river walking.  By doing this you are less likely to loose your footing on uneven ground or get stuck in the mud.  The following are some good brands and examples of what I would recommend.  Chaco, Keen, Merrell and North Face.
5. Restore and recover.  For some of you this may be the most walking (or dancing) you do all year.  Because of this there is a possibility you may experience some stiffness in the calves, hips and low back.  As with any physical activity, your body needs a post-exercise plan for recovery.  Make sure you take some time to stretch and loosen up throughout the day and when you get home.  Try some of these exercises to keep you moving: 1) Sidebending Stretch, 2) Calf Stretch, 3) Hip Flexor Stretch, 4) Trunk Rotation Stretch.

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These are great stretches to do at the Fest or after when the stiffness sets in.  Hold each stretch for 15-25 seconds each.

Have a Safe and Enjoyable Jazz Fest.

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It’s the final week of 2011. It’s time to review the past year and set your sites on the future. What will you achieve in 2012?

First take a few moments to review 2011.

How did you do this year?

Did you reach your goals?

Did you achieve what you wanted?

Why or Why not?

Celebrate the victories and be proud of your 2011 accomplishments.

Now turn your attention to 2012. Set aside some time to really think about what you want to achieve in 2012. Write down whatever ideas that  come up. Include all ideas crazy or not, from all areas of your life, be it travel plans, lifestyles, or new homes. Just write it down.

Now go over the list and pull out the top 2-3 that relate to your health and fitness. Define and develop these goals in the most descriptive terms possible. Paint a vivid picture for what you really want and how you will get there.  Don’t leave out any detail. The more visual these goals can be the better.

You may want to use the SMART mnemonic to help develop these goals.

1) Specific: Put a specific number, measurement, weight, distance, to the goal. Your goals should answer the questions, what, why, who, where, and when. Be as descriptive as possible.

2) Measurable: Make sure the goal is measurable, either by a weight, a time, a score or a speed. Set up a clear target to strive for.

3) Attainable: Certainly your goals can be lofty, but make sure they are attainable, within your control, and the timeline you give it.

4) Relevant: Make sure the goal means something to you. Make sure it is something worthwhile to you, and something that you are willing to and care about working on.

5) Timely: Make sure your goals have a timeline to them. A timeline will keep you accountable and focused on what you need to do to get there. To help you may choose intermittent target goals to hit to lead you to the end of the year goal.

Your 2012 goals should provide a road map to success. Write them down! They should be as detailed as possible, with descriptive language, and serve as a step by step guideline for better health and fitness.

And once created, here are some tips to help you achieve success:

• Review your goals daily
• Create visual reminders  to help you stay on track
• If you fall get back up
• Do something each day to get 1% better
• Take baby steps, and stay committed

How to achieve your goals in 7 steps.

Additional information on SMART Goals.

The holidays can be a tough time for exercisers to stay in shape.  With an abundance of food and drink, it’s hard to stick to our diets.  On top of that, many people travel to go see family which usually results in taking a break from their normal exercise routines.  Here are some easy ways to stay active over the holidays.

Go for a walk or jog. Walking or jogging are great ways to build up your aerobic endurance and burn off some of those unwanted calories.  Best of all these activities don’t require any equipment.  Try to go out and walk or run for about thirty minutes to an hour three days a week.  With the extra time off you can go to any of the great parks in New Orleans and take in the sites while exercising.

Use body weight training. If you happen to be traveling over the holidays and don’t have access to a gym you can use a simple and easy body weight workout to keep in shape.  There are a variety of exercises you can perform with no equipment.  Here’s a easy sample workout:

Perform 2 to 3 sets of each exercise, shooting for 10 to 15 repetitions 2 times a week.

Body Weight Squats

Pushups Variations

Bridges

Lunges Variations

Supermans

Planks Perform 2 to 3 Repetitions holding for as long as you can.

Have a Merry Christmas and a Happy New Year!!!

2011 is fading and the new year approaches. Here are 5 ways to a better 2012:

Start a Journal. Take time each week to write down your fears, challenges, and successes. Writing things down will help you plan and bring clarity to what you should and want to do. Start with your 2012 SMART goals.

Develop a hobby. Dust off the old golf clubs, tennis racket, or guitar. Commit to spending time doing an activity that you enjoy. Schedule lessons, seek instruction, and a friend to enjoy it with.

Find a getaway place that inspires you. Go there often to think, dream, and find focus. Dream about what you want to do, who you want to be, and how you want to live.

Start a NEW exercise program. Get the help of professionals, a friend, or an instructional video. Find the exercise that suits you and be consistent. A healthy body will give you a healthy mind and provide for a better year.

Clear the clutter. Take the time to clear out your living and work spaces. Get rid of the excess clutter that keeps you from achieving what you want.

There are so many things you can do for a better 2012. These 5 ways offer a great start. Start now, stay positive, and let’s make 2012 a GREAT YEAR!

Photo: Photobunny