"Every Step, PEDDLE, Stroke Matters"

Hey everyone! I am so excited to announce our newest event and activities going on here at the Health & Fitness Academy. Our community wide "Every Step, Peddle, Stroke Matters" event is going to be held here at Mountain View Hospital on November 23.
What is it you ask? It is a multi-activity event where you can choose to walk/run, bike, or swim...or do all three, followed by a party with food and prizes! There is a registration fee of $30 and all of the proceeds go the Help Inc. (more details to come.) 

A little bit about Help Inc:  The Snake River Children's Advocacy Center, is founded and housed by Help Inc., and is a safe haven for victims of abuse and their non-offending caregivers. We have toured this facility as a HFA team and have found the area of greatest need to be their prevention services. With that, we have decided to start a 3 month journey of service, donation, and activities to help the children and families of our community.

Each month (September, October, November) has a specific "Help Inc. Focus" as well as a "Health & Fitness Academy Focus." This blog post is going to address our first month of fun!

SEPTEMBER: Throughout this month we will be collecting donations of new or gently used stuffed animals to be given to Help Inc. and used as gifts for each of the children. Along with this, the fitness focus for the month to help prepare for the big multi-activity event is BIKING!

That all being said...it's time to get you started on a bike to gear up for the event!

I understand that not all of you are big cyclists, heck, I'm not one myself! However, my personal goal for this month is to get back on a bike! Will you join me??

Here are some things you need to know about how to train the right muscles to get stronger and more stable on a bike. 

Muscles used while biking: quads, glutes, hamstrings, calves, hip flexors, hip extensors, tibialis anterior, and your core muscles! In other words, you use several muscles in your legs and several in your core all to help you stay strong, balanced, and stable. 

Here is an example of how these muscles are used in two phases of a pedal stroke that are called the "power phase" and the "recovery phase."       
This nice circle chart here shows us what muscles are used during the full rotation of a pedal stroke or during the two phases.

Power Phase: from 12 o'clock to 6 o'clock
Recovery Phase: from 6 o'clock to 12 o'clock

The colors of the muscles coordinate with the colors on the chart, indicating which muscle is activated at what time.

So, how do we exercise these muscle to increase STRENGTH and POWER?? 
Answer: low reps of high weight! You want to strength train, which is 5 sets of 5-8 reps. Since you are only pumping out 5-8 reps each set, you need to select a very challenging weight that allows you to ONLY get 5,or 6, or 7, or 8 reps. If your muscle is not exhausted by let's say 6 reps, then you need to select a higher weight. 

Why would you do this? I thought you were supposed to do 15-100 reps?? 
Answer: we aren't looking for muscle tone, sculpting, etc. Biking is about get BETTER, FASTER, STRONGER. So, yes you need to increase your endurance, but you need to put in the right kind of work to get the results you want. We are looking to increase the strength in your actual muscle fibers so you can pedal faster, stronger, and harder. 

Examples of exercises to strength train:

1.) Squats
2.) calf raises
3.) leg press
4.) glute kick backs
5.) hamstring curls
6.) Lunges
7.) ab and back exercises like back extension and crunches. 

* The key is to add enough weight to each exercise for the proper amount of reps. Don't be afraid! Choose a weight that you KNOW you can do and feel comfortable with, then increase from there. 

*** Please join us in giving back to our community through service, donation, and fun! You can drop off stuffed animals here at the Health & Fitness Academy. Give us a call with any questions you may have! 208-557-2823

Until next time! :)  

Mascots & Relationships

When was the last time you went to ball game of some sort and watched the mascot? Those silly characters can get away with acting crazy, carefree and "get away" with some crazy behavior without much consequence. They make the game more attractive and fun and people want to be close to them and even desire photos to remember the experience by. Heck, where do I sign up?

What many of us don't realize is that we already wear a mascot, or in some cases, several. At times we may use these mascots to be silly and carefree as a way to cover up our insecurities and vulnerabilities. In other times we use them in ways to make us look or be small and to hide ourselves and what we think others won't like or accept about us.  Either way, we create a relationship with ourselves, and others, that isn't authentic and can be damaging to these relationships.

This theme has been on my mind strongly for the last couple of weeks, possibly because I knew it was about time to blog and possibly because I have been watching people and noticing how much we hide our Greatness. Either way, here are a few of my thoughts on the matter as well as an exercise I have had others I've taught participate in.  Their stories of the experience were amazing and I welcome you to share yours with us as well.

For the next few weeks I would invite you to look at your relationships.  Relationships with your spouse or significant other, children, siblings, work, friends, parents, food &/or substances, and most importantly yourself. Notice what mascot(s) you may be wearing and how they affect any or all of these relationships.

Give yourself permission to take some time and write about these mascots and the role they have played and are continuing to play in your life, for better or for worse. Ask yourself if you are willing to take off the mask(s) and allow people to start seeing the real you.  Are you willing to see the real you?  How will taking off the mask affect  these relationships, especially the one with yourself?

When we stay inside the comfort zones of our mascots we become "safe" from good things as well, such as growth, learning and unprecedented results of what we desire to accomplish.  Instead we go to knee-jerk reactions and tendencies as well as not having to take responsibility, that then create roadblocks to what we desire.  We create separation and further pain and discomfort instead of the connectedness we truly desire.

Two thoughts:
Life is an echo - what you send out comes back.  - Chinese Proverb
People are lonely because they build walls instead of bridges.  - Joseph F. Newton

Be Brave and Enjoy taking a look at Y-O-U and who you are.
Trust that you are more than good enough to be accepted by others...as you are.
See how taking your mask off, if even for a minute, will bring you strength and courage to be you and to accomplish the things you desire to accomplish.

If you would like assistance give me a holler.  I trust you can have fun with this process!



Until Next time...Go BE Great!

CAN YOUR HEART PASS THE TEST???

Cardiovascular Fitness-What???

The Centers for Disease Control and Prevention suggests completing 150 minutes or more of cardiovascular exercise weekly to build endurance and encourage good health. This boils down to 30 minutes 5 times a week. Walking, running, cycling, swimming and skating are examples of activities that build cardiovascular endurance by supplying your heart with the energy it needs to deliver oxygen to your muscles and organs. Cardiovascular endurance is the most important aspect of fitness because it serves as a barometer for the overall health of your heart.
Increasing heart health can affect so many aspects of our lives;

Weight Control

Disease Prevention

Psychological Benefits

Are all enhanced exponentially increasing longevity and quality of life as we age.

 Here is a quick way to test your cardiovascular fitness level;

The 3-Minute Step Test

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you do not have one of these there are some great ones available online; check out http://www.metronomeonline.com/)

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.


Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.

What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.

Ratings for Men, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

Ratings for Women, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

This is a great time of year to get together with a few friends and test your baseline, then after a few months try the step test again and see how much you can improve your cardiovascular fitness, and your lifestyle!!

"P-Pu-Puh-PROTEIN"

“P-Pu-Puh…PROTEIN!”

Per Precision Nutrition:

The P-Pu-Pu-POWER of PROTEIN and why you need it!

Ø  Protein helps build and repair almost every tissue in our bodies — including our muscles and bones.

o   Concerned about healthy aging and your bone density? Protein is your friend. Oh yeah, and enjoy the luscious hair, skin, and fingernails too.

Ø  Protein helps synthesize important hormones, including hormones that make us happy and relaxed.

Ø  Protein supports our immune system.

Ø  Protein boosts our metabolism; it helps us lose fat and stay lean for life.

Ø  Protein helps us feel fuller, longer.

o   Remember our Super Habit #2: Stop eating at 80% full. Protein makes this habit MUCH easier!

What are protein-rich foods?

Here are your high-protein sources again:

Ø  Lean meat such as beef, pork, wild game

Ø  Poultry such as chicken or turkey

Ø  Fish & seafood such as shrimp or scallops

Ø  Eggs & egg whites

Ø  Cottage cheese or strained plain Greek yogurt (such as Fage)

Ø  Protein powder such as whey, egg, vegetarian blends, etc.

Ø  Cooked lentils or beans

Ø  Tempeh or tofu

Ø  Veggie burger

* What makes these particular foods so great? Well, each has at least 15-20 grams of protein per serving. (If you opt for a veggie burger, double-check the label to make sure it's got enough protein.)

Does this mean you have to start weighing your food or counting every measly gram of protein?

Nope. Remember, here at PN we like to make things simple. Which is why we have an easy method for getting the right amount of protein at every meal.

“Hand-y Portions”

Look at the palm of your hand. That's a serving of protein. 

Note: If you're using protein powder, just follow the suggested serving size on the label. 

Remember to eat slowly. And eat to 80% full, then stop... even if you haven't finished all your protein yet.

Handy tip! Having a solid serving of protein with breakfast will help control your appetite all day long. (Imagine... no more afternoon or night time munchies! That's the power of protein.)

Building a Protein-Rich Menu

Here are some ideas:

Eggs

Eggs are a convenient, versatile, high-quality source of protein and valuable nutrients. And they go with darn near everything. Whether scrambled or made into something fancier such as a frittata or an omelet, eggs offer a great way to use up leftover veggies or other protein in your fridge.

Stir-fry

Got veggies? Got meat, poultry, fish, seafood, or tofu/tempeh? (Heck, you can use eggs too. Why not?) Got 10 minutes? Got a utensil to stir with? Then you’ve got a stir-fry! Swap some seasonings, throw in some salsa, and maybe some black beans, and you've got Mexican.

On the grill

Fire up that outdoor grill or oven broiler and slap some protein down. We recommend seasoning it first with things like salt, pepper, fresh herbs, citrus, or any other low-sugar sauce. Get creative! Try grilling it straight up, or getting fancy with skewers, satay, and kebabs.

Wrap it up

Here’s a quick 4-step plan for protein:

1.Grab some protein (see the list above).

2.Grab some veggies.

3.Grab a little sauce such as hummus, hot sauce, salsa, guacamole, or whatever else you like.

4.Wrap it all up.

For an extra hit of vegetables, try lettuce or collard green wraps instead of a flatbread or tortilla wrap.

Top a salad

Got a salad? Great! Dump some protein on top!

Soups and stews

Whether it's curry in a hurry or a slow-simmering winter stew, plop a bunch of toasty stuff in a bowl and enjoy. 

**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**

Please feel free to email me with any questions regarding nutrition and/or exercise!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net