Don’t Stress About Stress During Times of Stress

By Mark Vockentanz

The devastating part about stress can simply be your response to it. In other words, some stress is inescapable, which means you have no choice but to confront it. Your best approach is to deal with it in a healthy and responsive way. That is, your response is not reactive or destructive.

The formula for stress management is: stress + your response = outcome. Therefore, you still have a chance to adjust your response so it will result in a positive outcome.

Tip #1 Make a list of all the things that make you feel stressed. Identify those that you can control and those you will need to prepare yourself for.

Tip #2 Try to minimize your to-do list by identifying a few manageable tasks. This will lessen your load.

Tip #3 Take time to recharge your batteries. Take scheduled breaks and know your limits.

Tip #4 Open up to family and friends sharing your ups and downs. This will help you gain a better perspective on things.

Tip #5 Laugh and smile more often finding humour in yourself and life. Laughter has a therapeutic effect.

Tip #6 Integrate some form of solitude and relaxation in your day. Yoga, tai-chi, meditation, and prayer are a few examples.

Tip #7 Take part in both cardiovascular and strength training exercises on a regular basis.

Tip #8 Take the time to enjoy soothing forms of music and get your daily dose of nature. A walk in the park will do just fine.

Tip #9 Give your body the opportunity to repair, recover, and rejuvenate by making sure you get adequate sleep each night. No less than 7 hours (no more than 9) of quality sleep.

Tip #10 Nourish your body, mind, and soul. That is, healthy food, healthy thoughts, and healthy behaviours.

Don’t let stress scare you. You have more control over it than you think.

Mark Vockentanz, BHK, CMTA, CHLC is a Wellness Coach and founder of V3 Life Transformations – for Vision, Vitality, Victory. With more than 20 years industry experience, Mark offers one-on-one coaching to help individuals find an alternative path to true health and vitality. Mark can be reached at 519.777.6811 or email v3lifetransformations@sympatico.ca. www.v3lifetransformations.

Published in Networking Today October 2008

Don’t Treat It…Beat It!

By Mark Vockentanz

Is the answer in a pill? Do all of our aches, pains, ailments and dysfunctions simply disappear when we pop the magical pill? The answer is an unequivocal “no,” yet it doesn’t appear this way if we look at the natural health product industry and the pharmaceutical industry.

Actions speak louder than words. Our intuitive mind tells us one thing, but our cognitive mind says another. That is, this perceived path of least resistance is sometimes just too much to resist for people. This is how these products are marketed to the public… “Simply swallow this pill and your problems will melt away.” From headaches to hemorrhoids they will have you believe that the fix is a lotion, potion, or pill.

In Canada, it is projected that the Natural Health and Pharmaceutical sectors will generate a whopping $12 billion in sales this year. This enormous economical wheel has gained tremendous momentum. And it is perpetuated by the demand of an ever-increasing diseased population.

But the solution does not lie in a pill, potion, or lotion. The answer lies in the understanding of how our body functions in relation to the environment we create for it to exist in. Essentially, we become our environment. That is, if you create a polluted environment, then you become polluted. If you exist in a destructive environment, then you become destructive and if you live in an unhealthy environment, then you become unhealthy.

It almost seems too simple to be true, but most things are quite simple. We too frequently over-complicate things. The basic premise is to create an environment that is healthy and complementary to life itself. In addition, you should disengage from methods that are reactive and engage in lifestyle habits that are proactive.

Most “remedies in a bottle” treat symptoms and rarely are preventative in nature. The assumption is that you’re already dysfunctional. In reality, you want to beat disease to the punch by creating an environment that inhibits disease, constructing a terrain in your body, mind and spirit that will not let illness reside there.

An ounce of prevention is worth a pound of cure!

Mark Vockentanz, BHK, CMTA, CHLC is a Wellness Coach and founder of V3 Life Transformations – for Vision, Vitality, Victory. With more than 20 years industry experience, Mark offers one-on-one coaching to help individuals find an alternative path to true health and vitality. Mark can be reached at 519.777.6811 or email v3lifetransformations@sympatico.ca. www.v3lifetransformations.

Published Networking Today September 2008

The “Skinny” on Exercise

By Mark Vockentanz

So, let’s talk about exercise! After all, it always seems to be the topic of discussion whenever someone wants to lose weight or get healthier. The problem that can arise with exercise is multi-faceted. That is, before you jump on the exercise “treadmill” you should really understand, and apply a few important principles.

1. Exercise should be invigorating...not exhausting. Too many times, people truly buy into the concept of more is better or no pain, no gain. The truth is that for most people placing too many demands on the body too soon will simply burn you out emotionally and physically. On average, about 50% of individuals who start an exercise program are not adhering to it three months later!
   
   So, the trick is to make exercise intensity modest initially and work on your consistency. You also want exercise to be functional and have a positive carry-over effect into your every-day life. Furthermore, you must clearly identify your goals.
   
   
2. Make sure you have a proper physical assessment before you start an exercise program. Once again, too many times individuals will start a program without having a clear understanding of their limitations as it relates to posture, muscle imbalances, weaknesses, dietary issues, and a variety of other factors that can potentially impede the success of your program. In fact, if you begin an exercise program with a physical dysfunction you will only magnify it when exercising with resistance. Therefore, it is vital that you remedy the dysfunction before commencing. It is always a good idea to get your physician’s approval before beginning an exercise program, particularly if you are taking prescription medications.
   
   
3. If you really want to get the most out of exercise you will need to thoroughly augment your routine with the proper nutritional program. When eating improperly, every step you take forward will be met with two steps backwards. As a result you will often become discouraged. In contrast, if you nourish your body properly, you will feel fully energized and your body’s ability to benefit from exercise will be optimized.
   

Mark Vockentanz, is a wellness coach and owner of V3 Life Transformations, for Vision, Vitality, and Victory. He is based out of London, Ontario and can be reached at 519.777.6811 or email v3lifetransformations@sympatico.ca. For more information about his fitness and health programs, visit www.v3lifetransformations.com.

Published in Networking Today August 2008

You Can Run…But You Can’t Hide

By Mark Vockentanz

Toxins are virtually everywhere! They are in the air we breathe, the water we drink, the food we eat, in our homes, in cosmetic products, and in skin and hair products. Thankfully, our body is equipped with extraordinary mechanisms to deal with this toxic exposure. However, we need be nourishing our bodies adequately so that these systems/organs (lungs, skin, digestive system, kidneys, liver, lymph) can do their job!

That is where the problem starts...so many people today are not adopting healthy diets so the cells cannot be properly fueled and therefore cannot effectively engage tissues, organs and in turn, systems.

This leaves our bodies vulnerable to the cumulative effects of these toxins. One of the biggest culprits in shutting down many of these systems is sugar. We consume too much sugar – in other words, too many carbohydrate-rich foods.

Too much sugar will impede the body’s ability to repair and regenerate. Furthermore, it will lower your defenses against disease. Low starch vegetables, like cauliflower for example, have little effect on blood sugar.

Start by considerably reducing your starchy carbohydrates (pastas, cereals, breads, potatoes, etc.) and increase your low or non-starchy vegetables. The second factor in minimizing the effect of toxins is by reducing your exposure. Another way of saying this is simply; a reduction in your toxic load. By examining your points of contact you can then begin to determine strategies to reduce and/or eliminate these repeated exposures. Here is a list of things you can do today to help.

• Use only natural, biodegradable cleaning products
• Eat fresh organic food
• Use only natural skin and hair products
• Ventilate your home
• Use of house plants, air filters, and ionizers
  

Good for NASA, Good for Us…

According to the US Environmental Protection Agency (EPA), indoor air is often more polluted than the outdoor air in even the largest, dirtiest cities. And the bad news gets worse: most of us spend about 90% of our time indoors.

During the 1973 Skylab III mission, NASA identified 107 volatile organic chemicals (VOCs) emitting (off gassing) from synthetic materials inside the spacecraft. They started researching various solutions and found that certain plants improved air quality by producing oxygen while removing carbon dioxide and other pollutants. They can’t cure all indoor pollution but they can offer an antidote for minor contamination and help lower the risk of asthma, allergies, and "sick building syndrome."

Lead NASA scientists, Dr. Wolverton, recommends at least one potted plant per 100 square feet, placed within 1.83 to 2.44 meters (six to eight feet) of your work, sleep, or leisure space in order to see results.

Pollutant: Benzene
Sources: inks, oils, paints, plastics, rubber, dyes, detergents, gasoline, tobacco smoke, and synthetic fibers.
Plants: Chrysanthemum, Dracaena, Massangeana, Janet Craig, Marginata, Warneckei, English Ivy, Gerbera Daisy, Peace Lily, Spathiphyllum, and Golden Pothos.

Pollutant: Formaldehyde
Sources: foam insulation, plywood, grocery bags, waxed paper, fire retardants, carpeting, cigarette smoke, and natural gas.
Plants: Azalea, Bamboo Palm, Chrysanthemum, Corn Plant, Devil's Ivy, Ficus Trees, Golden Pothos, Mother-in-Law's Tongue, Philodendron, Snake Plant, Spider Plant, Boston Fern, Gerbera Daisy, and Dwarf Date Palm.

Pollutant: Trichloroethylene
Sources: printing inks, lacquers, varnishes, adhesives, typewriter correction fluids, paint strippers, spot removers, and rug-cleaning fluids.
Plants: Chrysanthemum, Dracaena, Marginata, Warneckei, Gerbera Daisy, Peace Lily.

Pollutant: Toluene/Xylene
Sources: gasoline, adhesives, ceiling tiles, computer screens, paints, inks used in photocopiers, stains and varnishes, and upholstery among other common household products and materials.
Plants: Areca Palm, Moth Orchid, and Dwarf Date Palm.

Pollutant: Carbon monoxide
Sources: Gas space heaters, leaking chimneys and furnaces, gas water heaters, wood stoves, fireplaces, gas stoves, gas powered generators, auto, truck, or bus exhaust from attached garages.
Plants: Philodendron, Spider Plant, Golden Pothos, Gerbera Daisy, Chrysanthemum (mum), Peace Lily, English Ivy, Chinese Evergreen, Bamboo Palm, Snake Plant (Mother-in-Law’s Tongue), Dracaena, (marginata) Corn Plant, and Janet Craig.

If you have small children or pets, check with your local garden center to choose plants that are non toxic or contact your local poison-control center for guidance.

Mark Vockentanz, is a wellness coach and owner of V3 Life Transformations, for Vision, Vitality, and Victory. He is based out of London, Ontario and can be reached at 519.777.6811 or email v3lifetransformations@sympatico.ca For more information about his fitness and health programs, visit www.v3lifetransformations.com.

Published in Networking Today June 2008

Been There...Done That! or Or, Done That...Been There!

By Mark Vockentanz

Mindfulness...a state of heightened awareness. I prefer to use the term “SENSEfulness.” In other words, using all your senses in that moment. Throughout your day, you are given opportunities to either live in the moment or be completely oblivious to what is happening around you.

Have you ever driven to work, arrive unscathed, but think to yourself...I can’t even remember the ride over, let alone how I got here without getting into an accident? In other words, this trance-like state of SENSElessness has resulted in a complete lack of awareness for that period of time. You simply drove to work in a robotic fashion without the least bit of true SENSEfulness.

Granted, you recruited the necessary physical and mental functions to remain out of harm’s way, but what did you miss during this SENSEless state? Well, the looming question is what else do we miss when we are not present in the moment?

In this day and age of multi-tasking I would suspect that we miss lots. Because between checking umpteen emails, answering endless calls, emails and text messages on our data devices, juggling multiple projects at work, and being the perfect parent or spouse at home we are forced to filter out the apparently useless information so that we can remain focused on the important stuff. Or is it really that important?

I challenge you to spend a day truly present and SENSEful of each moment. Here’s a little exercise of SENSEfulness – get a piece of your favourite chocolate. Begin by rolling it in your fingers, feeling the texture and shape. Hold it to your nose and smell it. Slowly, place it on your tongue and savour its sweetness as it begins to melt. Begin chewing and be aware of what flavours interact with your taste buds. Engage all your senses during this process.

This is just a simple example, but can be translated into your everyday life. Tomorrow try being aware and present in each moment, fully experiencing it all.

Mark Vockentanz, BHK, CMTA, CHLC is a Wellness Coach and founder of V3 Life Transformations – for Vision, Vitality, Victory. With more than 20 years industry experience, Mark offers one-on-one coaching to help individuals find an alternative path to true health and vitality. Mark can be reached at 519.777.6811 or email v3lifetransformations@sympatico.ca. www.v3lifetransformations.

Published in Netoworking Today, May 2009