Showing posts with label New Year. Show all posts
Showing posts with label New Year. Show all posts

Tuesday, January 24, 2012

Sustaining New Year's exercise resolutions in spite of 5 (out of 9) common problems

It's not really ALWAYS uphill!
Recommendations
1.  "I'm too far from my goal, so why start?"  "... break up your goal into smaller units,... Little victories, like dropping a pound a week or running an extra minute without stopping, will fuel your momentum."
3.  "I'm bored with my same old routine."...mix activities.
4.  "I don't have the energy." ..."Exercising at even a very easy pace will give you more energy than if you sit it out...."
5.   "No matter how hard I try, something always foils my workout schedule."  ..."People who have a process goal, such as a target number of weekly workouts, stick to their routines with significantly more success than those who focus on a big-picture outcome -- such as losing 20 pounds -- or go along without any specific goal,... they also feel less stressed about squeezing in exercise."
6.  "I just don't have the time." ... try replacing some longer sessions (30-60 minutes each) with several 10-15 minute sessions instead.
- Above quotations are excerpted from "Improve Your Sweatitude: 9 Motivation Rut Busters," by By Liz Neporent in Fitness Magazine Website as of 20120124http://www.fitnessmagazine.com/workout/you-can-do-it/workout-motivation-tips/

Also see TLT-SWG post:  "Already backsliding on New Year's Resolutions? There's hope for our limited willpower! Strategies, Tools,.."

And  see "Beginning a Fitness Walking Program," from the Walking Site


Wednesday, January 18, 2012

Happy New Year 2012! My New Year's Resolutions (2 Personal 2 Professional) -Steve Gilbert, TLT Group Jan 18

[Also see TLT-SWG Posting "Already backsliding on New Year’s Resolutions? There’s hope for our limited willpower! Strategies, Tools,.."]
Walk, laugh, ...That's not me...Yet!
My New Year's resolutions for 2012 - Steve Gilbert  
1.  Increase my walking beyond 3 miles per day.  Sustain this commitment by using LogYourRun iPhone app to monitor, record, and goad me.
2.  Publish at least one TLT-SWG blog post per day and at least one email message per week.
3.  Present one pre-recorded answer to the TLT Group's Fundamental Questions and one LTA (Low-Threshold Activity/Application) a few minutes before beginning each of our weekly FridayLive! sessions.
4.  Find more humor.  Laugh more often.


I'm doing well on #1, OK on #4, just beginning on #3, and further behind on #2 than I planned.  Hope you're doing better so far in 2012!
Steve
PS:  You can help with #3!




Already backsliding on New Year’s Resolutions? There’s hope for our limited willpower! Strategies, Tools,..

"...the way to keep a New Year’s resolution is to anticipate the limits of your willpower...."With a few...strategies and new digital tools,  [see below]  


Previous sentence and the excerpts provided below are all from "Be It Resolved," by John Tierney, New York Times, January 5, 2012.  Main sections:
"uplifting predictions,"  "not-so-uplifting predictions," introduction of "ego-depletion," RECOMMENDED STRATEGIES, SUGGESTED INTERNET TOOLS, and ENCOURAGEMENT.
Also see:  Baumeister & Tierney, Willpower: Rediscovering the Greatest Human Strength.


"uplifting predictions" for those of us who have made a resolution:"... you’re much more likely to make improvements than someone who hasn’t made a formal resolution."If you can make it through the rest of January, you have a good chance of lasting a lot longer.
"...not-so-uplifting prediction: Most people are not going to keep their resolutions all year long. ...By the end of January, a third will have broken their resolutions, and by July more than half will have lapsed...because they’ll eventually run out of willpower, ...a real form of mental energy, powered by glucose in the bloodstream, which is used up as you exert self-control. "The result is 'ego depletion,' ...state of mental fatigue 

RECOMMENDED STRATEGIES
  1. "SET A SINGLE CLEAR GOAL...And limit yourself to one big resolution at a time.
  2. "PRECOMMIT ...bind yourself by [sharing your goal by email or Facebook]
  3. "OUTSOURCE ...self-control by sharing your progress with friends through Twitter posts ... 
  4. "KEEP TRACK ...Self-monitoring is vital to any kind of resolution, and new tools will do the grunt work for you. 
  5. "DON’T OVERREACT TO A LAPSE 
  6. "TOMORROW IS ANOTHER TASTE [postpone indulgence] 
  7. "REWARD OFTEN ...use willpower [not] only to deny yourself pleasures, [but also]...to gain something, you can wring pleasure out of the dreariest tasks.
SUGGESTED INTERNET TOOLS
"Web sites like stickK.com, ...At stickK, you set the goal and have the option of naming a referee to enforce it. You also set the penalty. It might be just an e-mailed announcement to a list of friends (or enemies), but you can also put money on the line. You can precommit to paying the penalty to anyone you designate, including an 'anti-charity,' which for a Democrat could be the George W. Bush library. (The Clinton library is available for Republicans.)
...Withings will log your weight on your computer and notify your friends (if you want) 
... BodyMedia Fit armband and the FitBit clip can estimate how many calories you’ve burned by keeping track of your movements all day long.
...let all your financial transactions be automatically categorized by Mint.com.
"Entrepreneurs are rushing to monitor just about every aspect of your life — your health, your moods, your sleep — ...[see]   Quantified Self and Lifehacker. 
"...One new exercise monitor, the Striiv, will make donations to charity based on how many steps you take. 

Friday, November 25, 2011

Too much turkey? Tips for a healthy diet beginning right after Thanksgiving!

Health Tip: Holiday Diet
If after Thanksgiving you feel somewhat defeated by your diet, it’s no reason to wait until New Year’s Day to start over. It is possible (and important) to maintain an healthy and nutritious diet through the holidays, while still enjoying all of the feasts and festivities.


All text above and below quoted from sources: Web MD, LifeWork Strategies and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource. Full text available 20111123 http://www.clarksburghospital.com/uncategorized/holiday-diet/
A study by the New England Journal of Medicine found that most people gained about one pound between Thanksgiving and New Year's Day. Although it doesn’t seem like much, the problem is that we often don’t loose that pound and they accumulate over the years. In addition, high stress during the holidays can lead to increased food or alcohol intake, and can have serious long-term health consequences.

Try some of the following tips to maintain a healthy diet during the holiday season:
· During the week, distance yourself from office goodies. The further away you are from treats, the less you will eat. Stash healthy alternatives at your desk.
· Avoid eating late at night. Allow your body to rest and repair itself and balance blood sugar. Oftentimes holiday parties cause us to eat later than we should. On most days, try to follow the “7pm rule” and cut out late night snacks.
· Make a Plan & Stick to It. Having a plan will help keep you in control, so try writing down on a piece of paper the number of hors d’oeuvres you’ll have that night. Decide ahead of time whether or not you’ll have dessert, and how many bites you’ll have.
· Live healthy the day of a holiday party. A good strategy is to have something to eat before you go to the event, so that you’re not gobbling your way through the dessert table. A cup of soup can be very filling, and acts as a perfect healthy deterrent for over indulging. Drink plenty of water and make time for exercise before the party.
· Find a party buddy. Recruit an ally who shares your goal for a healthy holiday. Share your plan with them and hold each other accountable when you are tempted to have a second dessert!
· Help yourself to the healthy hors d’oeuvres. Give yourself permission to fill up on veggies, healthy proteins and fats. Use this as an opportunity to consume some of your recommended five daily servings of fruits and vegetables.
· Lighten up your favorite dishes. There are lots of ways to prepare holiday foods with less fat and salt. Mash cooked sweet potatoes with orange juice instead of butter. Roast vegetables, such as squash and carrots to bring out their natural flavor. Make a black bean dip flavored with lime juice and cilantro instead of salt.
· Converse! As humans, we tend to nonverbally mimic behavior. So if you’re standing around the chip dish and one friend starts munching, you may have an overwhelming desire to munch too. To help avoid the chip dish, keep your mouth busy by using this time to chat with friends and family.


Friday, April 13, 2007

"Attending Genocide Conference" (4.5 Mins - Video)


Please watch/listen to "Attending Genocide Conference." (4.5 Mins - Video)


[Photo copied April 13, 2007, from "Portfolio - Being Human - Philosophy of Teaching: This, Too, Is Part of Being Human" by Kathleen Z. Young, Ph.D., Department of Anthropology, Western Washington University,

http://pandora.cii.wwu.edu/showcase2005/young/portfolio.htm]

This was one of first, and most provocative, responses to my request for examples of "clips" yesterday. It is embedded in a Website and related "portfolio" of materials that provide an excellent model for one way to extend the possibilities of a brief clip. By sending this sample I hope to prompt more of you to share clips and suggest different ways of using them.

This simply constructed videorecording is disturbing, perhaps profound. Young describes the atrocities of Srebrenica and her commitment to "not looking away." She ends with a hopeful explanation of new international responses to genocide. This clip is presented as her response to "Why did you take your students with you to the International Genocide Conference in Sarajevo?"

Please watch/listen to "Attending Genocide Conference" at:

http://pandora.cii.wwu.edu/showcase2005/young/showcase3.htm

First click on the above URL, then to begin this videorecording, click on the "play" (left-most) button on the control panel that appears beneath the viewing screen as shown here.

You may also need to increase the audio volume or listen carefully. It is worth it!


Please don't be intimidated by this example. We need to find a wide range of useful models. Far below in this message, I include links to a few other valuable examples that are much simpler. I hope more of you will be encouraged to share your first modest efforts! We need the LTA approach to 5-minute clips and hybrid workshops!

In four and a half minutes Kathleen Z. Young of Western Wash. U. calmly describes how she came to take a group of "… students to travel to Bosnia with me to attend an international conference on genocide in Sarajevo and participate in the excavation of a mass grave and the Muslim mass funeral and reburial of 600 of the 8,000 Bosniaks killed in the United Nation's 'safe haven' of Srebrenica in 1995."

You can go deeper into this experience and learn more about Young's teaching and the responses of some of her students by visiting other parts of this extraordinary Web-based "portfolio".

Student Reflections (about Genocide Conference trip - includes photos):

http://pandora.cii.wwu.edu/showcase2005/young/student_reflections.htm

Student Comments about Young as teacher:

http://pandora.cii.wwu.edu/showcase2005/young/student_comments.htm

Student Essay - text + photos - "Because I was There" - response to trip to Genocide Conference:

http://pandora.cii.wwu.edu/showcase2005/young/becauseiwasthere.htm

Excerpt from Young's website:

"The first time I taught the class on Islam and Conflict in Europe it was as an unpaid labor to prepare interested students to travel to Bosnia with me to attend an international conference on genocide in Sarajevo and participate in the excavation of a mass grave and the Muslim mass funeral and reburial of 600 of the 8,000 Bosniaks killed in the United Nation's 'safe haven' of Srebrenica in 1995. From the conference in Bosnia, the students traveled with me to Den Hague in The Netherlands and attended the trial of the Slobodan Milosevic. Students went with me to the new International Criminal Court, also in Den Hague, to meet with a judge on the new court and discuss the importance of anthropology in ending the impunity of the rogue actions of leaders committing genocide and crimes against humanity and helping the weak and victimized have a forum to speak their truths."

_______________________________________________

Comment added to TLT-SWG Blog Posting April 12, 2007

From Karen Casto, Director, Center for Instructional Innovation, Western Washington University, Karen.Casto@wwu.edu

At the Center for Instructional Innovation at Western Washington University we have been using the concept of short videos as part of our innovative teaching showcase published on the web each year since 1999. In past years the showcases have a theme, with last year's being "educating global citizens". We create both written and video materials for these showcases and our goal is for both faculty at our institution and faculty from around the world to be able to use this resource.

Last year for the first time we used Google to host our videos, in part because we had an ever changing campus video environment, but mostly because Google provides statistics for each video, and also allows users to download the videos, search for appropriate videos, and use them for their own purposes.

The two highest rated and most viewed and downloaded, according to Google, from last year can be seen at:
Teaching Russian [2 Mins 53 Seconds - teaching basic Russian by speaking (almost) only Russian from very first class session + other suggestions - SWG]

Inviting class to accompany teacher who was invited to give a paper at international conference about/at memorial to srebendsa genocide; description of what happened at the conference and roles and responses of students
Attending Genocide Conference

The full showcase can be seen at 2005-06 Innovative Teaching Showcase

http://pandora.cii.wwu.edu/showcase2005

These videos are all made here at the teaching/learning center, mostly by students.

Wednesday, August 31, 2005

Teachers as People or ATMs?

From: "Wrong Way to Reward Teachers,"By Linda Perlstein,
Sunday, September 3, 2006; B07

EXCERPTS:

"...More and more, classroom agendas are being set not by teachers but by administrators. At Tyler Heights, a high-poverty school I observed last year, teachers use structured reading and math curricula that they had no role in choosing, along with Anne Arundel County pacing guides that tell them what to teach each day. Once a week teachers follow "explicit lessons" that are completely scripted -- so much so that the county administrator who introduced them to principals said that even 'a bank teller could pick up the lesson immediately.' ...And test preparation is guided by a set of schoolwide practices that all teachers follow.

So who deserves the credit, or blame, for students' scores?..."

FULL TEXT:

Before Maryland Gov. Robert Ehrlich goes any further with merit pay for teachers, which he announced last week, he should consider the third-graders of Tyler Heights Elementary School in Annapolis.

Teachers ought to be subject to some form of merit pay; it has always seemed silly to me that they are compensated mainly for the number of years they stick around. But merit pay shouldn't mean simply rewarding teachers based on student test scores, as it does in many of the jurisdictions that are implementing it. To do that assumes that the bulk of a child's score is attributable to the performance of his classroom teacher and that the test tells you most of what you need to know about a child's progress.

More and more, classroom agendas are being set not by teachers but by administrators. At Tyler Heights, a high-poverty school I observed last year, teachers use structured reading and math curricula that they had no role in choosing, along with Anne Arundel County pacing guides that tell them what to teach each day. Once a week teachers follow "explicit lessons" that are completely scripted -- so much so that the county administrator who introduced them to principals said that even "a bank teller could pick up the lesson immediately."

When students need extra help, that's usually provided by other teachers, during class, during the summer or after school. And test preparation is guided by a set of schoolwide practices that all teachers follow.

So who deserves the credit, or blame, for students' scores? The classroom teacher is a big part of the equation, surely. But so are the teachers who provide the extra help, the principal who sets the agenda and the district administrators who choose the curricular materials.

And then there are the parents and children themselves. Whose performance is reflected on the test of a child absent 40 days? Or on the test of a girl who should ace the Maryland State Assessment but who, in the month leading up to the test, protests something in her life -- neither parents nor teacher could figure out what -- by turning in scribbles instead of answers? Or on the test of a child who needs special education services that his father refuses to allow for him?

An impressive 90 percent of Tyler Heights' third- and fourth-graders passed the reading assessment this year. Only 82 percent of the fifth-graders passed, and they were considered the smartest kids in school. I wonder if the scores in the fifth-grade class I observed were jeopardized by the teacher's frequent rejection of the school's "laser-sharp focus" on the MSA, as the principal put it, to detour into the real-world discussions that so engaged her students.

In one of last year's third-grade classes, most of the kids were on grade level and had little trouble understanding new lessons. In another class, the kids came with few skills -- many used fingers to subtract three from five -- learned slowly and had an awful time subduing their anger. Yes, "all children can learn," as politicians put it, but many of these 14 had had quite a hard time of it ever since kindergarten.

So, because more of those children failed the MSA in that class than in others, should their teacher be penalized? Maryland's accountability system compares current third-graders to third-graders from the year before. Although state officials are considering what is called a "value-added" model, in which improvement is judged by measuring a student over time, they don't have one yet. Until they do, they shouldn't consider basing teachers' pay on whether one random group of kids does better than another.

And they shouldn't assume, either, that tests tell you everything. Upping the pressure gives teachers an incentive to narrow the curriculum to just what's on the test. That's fine if the assessment tests everything. But any Tyler Heights teacher would tell you that the third-graders' 90 percent proficiency on a reading test comes at the expense of glossed-over science, social studies and writing curricula, and even of many of the state reading standards that teachers know won't be tested.

I am impressed by the children of Tyler Heights doing so well on their test. I am impressed by their teachers and their principal, because I know just how much hard work went into doing what they were asked to do.

Testing pressure and turnover at the school are already high. Experienced teachers have told me that if their pay is directly tied to scores, they'll teach someplace easier. It's not because they are lazy. It's because they know what those scores mean, and what they don't.

Linda Perlstein, a former education writer for The Post, is the author of "Tested: One School, and America, Struggle to Make the Grade," to be published next year.

© 2006 The Washington Post Company