Growth in Downtown Miami

Social Media 2.0

Adult ADHD, the Need For Quite and

Staying Flexible

• 5:15 Neisen Kasdin-Neisen Kasdin is the Chair of Akerman Senterfitt Land Use & Entitlements practice.He has also been named to lead the firm’s office in Miami. Neisen was involved in the revitalization of South Beach through his service as Chair of the Community Development Corporation for South Beach and as a City Commissioner and Mayor of Miami Beach. He currently serves as Vice Chair of the Board of Directors for the Miami Downtown Development Authority. Neisen practices in the areas of land use and zoning, public-private partnerships, local government law, and procurement. Among his client work, Neisen has represented Developers Diversified Realty and the Midtown Miami Community Development District on the development of Midtown Miami, a more than three million square-foot mixed-use development built on an abandoned rail yard in Miami. We discuss the changes in Miami’s Central Business District and Brickell Area.

• ·         5:35 Dr. Paula is a licensed Clinical Psychologist in private practice in Dallas, Texas. She is also a Clinical Assistant Professor of Psychiatry, Division of Psychology at UT Southwestern Medical School of Dallas where she completed her degree. She is a published author on issues related to loss and mental health. Prior to receiving her PhD. Dr. Paula spent 12 years in the real estate business. She was president of a single family home building division that was under the umbrella of a national multifamily and development company.We begin a three part series on Adult ADHD.

• 5:45 Victor Franks, Ph.D. - has spent the last 13 years on Fisher Island as a massage therapist, trainer and wellness consultant for the captains of industry and finance.  Author of AquaBliss: the Zero-Gravity Solution, Dr. Francs is a knowledgeable and clear voice in the jungle of conflicting information regarding your personal health and well-being.  He is a Ph.D. in Naturopathic medicine. We discuss the need for peace and quiet.
• 5:50 Michael Kuang –NASM CPT, CES is the owner of Syphon Fitness. Michael workes with his clients to educate them about health/fitness and creates effective workouts for each person. Michael is certified with the National Academy of Sports Medicine*, Michael has completed his certification for Corrective Exercise, and can help with injury prevention and current injuries. The certification held from NASM (National Academy of Sports Medicine) is the official certification for the NBATA (National Basketball Athletic Trainers Association). He is a member of the Health & Fitness Provider Network, which will allow training his clients online anywhere, anytime! This week we discuss the importance of staying flexible

Submit all questions to syphonfitness@gmail.com

All participants will be entered in a drawing for a free GoFit Ultimate Pro Gym Set. One winner will be picked randomly on June 15th, 2011.

Sleep is the most important things in our life. Without it we get cranky, irritable, and flat out exhausted. Long term sleep deprivation has been linked to heart disease, hypertension, stroke, diabetes, and obesity. Insomnia affects 30%-50% of the population. That’s a lot of sheep counting!

I myself am affected by insomnia on occasion. More so these days it seems, which is why I’m writing about this topic. I’ve narrowed down to what I think is causing my nights of sleeplessness. First off, I’ve been feeling pretty stressed lately. Moving to a new city, and starting my own business can cause some stress for sure. Second, drinking too much water at night. Waking up in the middle of the night because I have to pee, then not being able to fall back asleep.  Third, I’ve noticed lately that if I choose to consume any alcohol, I tend to wake up in the middle of the night.

Those are some of the main things I think is causing my insomnia. I am getting better sleep lately, due to some adjustments I’ve made. I’m not letting myself get too stressed out in the evenings by doing some deep breathing, I limit the amount of water I drink in the evenings, and I’ve stopped drinking alcohol (except on special occasions).

Doing these things have helped quite a bit, plus a little help with either melatonin or valerian root.

But here are some other tips to help combat insomnia.

1. Eat healthy throughout the day, and eat a light, satisfying dinner 2-3 hours before bedtime.

2. Get more exercise during the day, just not too close to bedtime.

3. Relax your eyes by reading, turn off your tv and get off the computer.

4. Stay away from caffeine and alcohol, both of which can cause insomnia.

5. Get into a routine for bedtime, one that will get you to relax.

6. Make sure the room and bed you are sleeping in are comfortable.

7. Go to sleep and wake up around the same time on most days.

6 to 17 years

Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

• Aerobic: Most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening:c As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

• Bone-strengthening:d As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

18 to 64 years

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health beneits.

• For substantial health beneits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• For additional and more extensive health beneits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health beneits are gained by engaging in physical activity beyond this amount.

• Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.

65 years and older

• Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow.

• Older adults should do exercises that maintain or improve balance if they are at risk of falling.

• Older adults should determine their level of effort for physical activity relative to their level of itness.

• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

For example:

“Why do I want to lose weight?” Your answer could be “I want to lead a more healthy lifestyle”

Now come the second question you should ask yourself.

“Why do I want to lead a more healthy lifestyle?” Which your answer could be “I have 2 kids now, and I feel like I can’t keep up.”

This will usually give you a great reason to keep you motivated. But you may want to ask another “Why?” question to dig deeper.

“Why do I feel like I can’t keep up?” Which your answer could be “I’m always tired and I feel like I’m not taking care of myself. I don’t eat well.  I feel like if I continue to live this way, I won’t be able to live long enough to see my kids grow up.”

Now you’ve gotten to a huge motivator, which is staying healthy to see your kids grow up. At this point you can just think of that reason every time the excuses come up.

Not everyone can be motivated their entire life. I’ve been through periods where I couldn’t get myself motivated to work out. Sometimes priorities do change, but it will always be on the back of your mind. Take a break for a short period if you need to. Just know that when that time is up, you will continue on the path that you set.

Take goal setting as a puzzle piece and realize that it takes many pieces to form a big picture. 1 step or puzzle piece at a time. The result will come if you put in the work and time. It’s not an easy thing, but it’s not impossible either.

This is a call to those of you who want to lose weight! This is a new weight loss challenge brought to you by Syphon Fitness and Get2Bfit! Losing weight can be a challenge in itself, but now you will compete with others looking to reach the same goal. How it works:

• Each competition will last 1 month
• Members will be paired up (So bring a friend!)
• Each member will pay $300/month
• This fee will include 2 general meetings with all competitors (Which we will be weighing in and going over information) and also 8 personal training sessions (1 team or Both members will work out together).
• Each member will be able to utilize any of the classes offered at Get2Bfit (Zumba, Spin, Kickboxing, etc)

Each team’s goal is to lose the most weight in a combined effort.

The team with the most combined weight loss will have 2 options.

1. Get their initial investment of $300 per member back

2. Enter into the next weight loss challenge for free

Call 972-978-7846 or Email syphonfitness@gmail.com for more information! Available only at the Get2Bfit Gym @ Midblock!

Are YOU up for the challenge?

2011 is upon us, and for those who make “getting in shape” as their new years resolution are in luck. Syphon Fitness is a new personal training business in the area. Focused on helping people lose weight, tone up, and feel healthier. The owner, Michael Kuang, is certified through the National Academy of Sports Medicine (NASM) with a special focus on Corrective Exercise, to help with those who have previous injuries and also help prevent further injuries. Services include personalized workouts, cardio programs, and nutrition planning. Workouts can be done either In-Home, Personal Training Gym, or Online. Special discounts right now for 10% off packages of 10 or 15 sessions and 20% off packages of 20 sessions or more.

Don’t have the time to meet in person? Online Training is a new and innovative way for clients to workout on their own time, interaction with the trainer is through a web based program. You simply log on and see what the trainer has planned for you to do that day. Pictures and video clip of the exercises are available. Don’t have the equipment at home? Log on to the  online store at www.myhfpn.com/syphonfitness and buy what you need! Everything from fitness equipment, supplements, and accessories! Email syphonfitness@gmail.com or call 972-978-7846 for more information.

Look for my ad in the Valpak for Miami! And also in next month’s issue of Biscayne Times!

Holiday and New Year’s Specials! 10% off packages of 10 and 15 and 20% off packages of 20 or more!