Get dirty..I dare you!

Today I would like to share a little something about daring. A little something about falling down, getting dirty and knocked around, and those who judge those who do.  Here is a passage from a speech given by Theadore Roosevelt in his speech titled "Citizenship in a Republic"  given in 1910.

"It's not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done better.

The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes up short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly...."

For those of you who are wondering if you "should" try something and are listening way too much to the critics, now is the time to put on your earmuffs and blinders and get focused and get in the arena. Whether the arena be fitness, weight loss, strength, personal, family, professional or many others; now is the time to jump in and get dirty.

Those bumps and bruises when the dirt has been washed off may just reveal a better, stronger, more courageous, authentic and beautiful you.  You may just become a leader, forge paths, reach your goals, learn, inspire or make a difference. It's all up to you!

Are you going to listen to the jeering words of the critics in your life, and they are plenty, or will you take a stand and listen to the voice deep inside which calls you to your greatness?  The voice calling you to take a chance. The voice that tells you, You Can Do It! The voice that pushes you into the darkness of the unknown because it  knows it will be worth it. The voice that encourages you to Dare Greatly!

If you are ready to listen to the voice that really matters...YOURS...we are here to assist you.  Allow the Mountain View Health and Fitness Academy Team to guide you in your health, fitness and sport arenas. Hayley, Gretchen, Jennifer and Greg are not here to be critics but rather Your Personal Cheerleaders and we are happy to be so!

You can also contact Jennifer for Intuitive Life Coaching or Reiki Energy Therapy to assist you in those arenas you choose to play in.

SO, the choice is now yours...will you sit on the fence or jump in and Get Dirty?  Go ahead, get dirty...I Dare You!

Until Next Time...Go Be Great!

Jennifer Saunders
Personal Trainer @ Mountain View HFA
Intuitive Life Coach
Reiki Energy Therapy
Buttin Gear Events

Running can be such a PAIN....

Or any kind of cardiovascular exercise for that matter. Recently I personally had an incident that stopped me in my tracks. Not long after I finally figured out how to make the pain go away including a trip to my Doctors office, I decided it was time to do a little research on what would have cause my body to turn against me in such a violent way.

There are three main causes for cramping during and after exercise most are diagnosed by how they present themselves.

The Side cramp or Stitch strikes you in the side, as the name implies. Or even in the abdominal area.  “It’s mainly the result of shallow breathing, not breathing deeply from the lower lung,” says Jeff Galloway, a 1972 Olympian. “The side pain is a little alarm” alerting you to your breathing, Galloway says. “An imbalance of blood electrolytes such as calcium, potassium, and sodium, in your body may also contribute,” says Pete McCall, an exercise physiologist and fitness instructor.

Stomach Cramps, could be something you ate or drank before your workout. “If you have too much fluid or food in your stomach, you can’t get a large breath,” Galloway says.

And Finally Muscle Cramps like when your calf or leg muscles seize up on you, “often have dehydration to blame,” says McCall.

Here are a few easy steps to take to prevent cramping

Hydrate properly before, during and after the run.

Drinking water is the best method to rehydrate the body. However, if your workout lasts for more than 45 minutes, sports drinks may be necessary to replace salt and electrolytes deficiencies in these contribute to cramping.

The body takes time to process the fluids that prevent cramping. If your run will be longer than 10 miles (16 kilometers), you’ll want to begin hydrating 2 to 3 days prior to the event.

A good rule of thumb is to take in 5 to 12 ounces (148 to 355 milliliters) for every 20 minutes of activity. Additionally, drink 4 to 8 ounces (118 to 237 milliliters) before and after a run. The amount will vary depending on your weight. The longer your body stays hydrated, the lower the likelihood of cramping during outings.

Stretch your muscles correctly before you begin a run.

The muscles that cramp during a run are the ones in a near constant state of contraction. The primary problem muscles are the calves, quads and hips.

Eccentric stretching is an excellent method to prevent cramps. This method puts weight or pressure on your muscle while lengthening the muscle. For the Achilles tendon, for instance, you can stand on the edge of a step and rise up on your toes.

Run during times of lower heat and humidity.

The hotter the temperature, the quicker your body will lose fluids, thus leading to cramping.

Change the type or brand of running shoe you wear.

Shoes that are ill fitting will put undue stress on your muscles and tendons. This stress increases the likelihood of cramping during a run.

We have many great options in town to get properly fitting shoes, go see the guys at Bill’s Bike and Run in Snake River landing. 208.522.3341

Scrutinize your diet for foods that help prevent or cause cramps during a run.

Caffeinated beverages will dehydrate your muscles.

Bananas contain potassium that can help prevent cramping.

Meals high in protein and/or fat are especially problematic. Don’t consume them within 4 or 5 hours before a run.

For longer runs, you’ll want to eat plenty of carbohydrates the night before

Keep your pace consistent during the run to avoid cramping.

The pace should be even and one that matches your current fitness level.

As the weather warms up and you get outside for your spring training, implement some of these tips. Trust me it will save you a lot of time and discomfort. Happy Trails!

"Filler Up"

“Filler Up”

 

          For those that read last month’s blog post “Kitchen Makeover”, you were probably thinking, “Uh! Seriously, you left me with an empty kitchen! Now what?”

          Now, it’s time to “filler up”!

 

          Here is a quick starter list of favorites from Precision Nutrition’s own Ryan Andrews.

         

3 favorite…	Option 1	Option 2
Vegetables	Kale Celery Yams	Spinach Cucumber Squash
Fruits	Oranges Pears Apples	Strawberries Kiwi Cherries
Lean proteins	Pinto beans Falafel Hummus	Organic, free-range eggs Bean burgers Salmon
Nuts/seeds	Walnuts Cashew butter Hemp seeds	Macadamia nuts Almond butter Flax seeds
Whole grains	Quinoa flakes Oats Brown rice	Millet Sprouted grain bread Buckwheat

 

          Personally, my list looks a little different…

 

3 favorite…	Option 1	Option 2
Vegetables	Broccoli Spinach Green Beans	Asparagus Carrots Tomatoes
Fruits	Bananas Grapes Oranges	Strawberries Kiwi Cherries
Lean proteins	Eggs Salmon Thin Cut Pork chops	Tilapia Steak Ground turkey
Nuts/seeds	Walnuts Almonds Hazelnuts	Natural Peanut butter Flax seeds Cashews
Whole grains	Quinoa Oats Brown rice	Healthy Loaf bread (high flax & high fiber)

 

          Although these lists are very small compared to the massively large list of healthy foods you could stock your kitchen with, the food is just the first step.

          Once you get home, your grocery shopping experience does not just end with emptying your grocery bags. You must prepare, to make sure that delicious food is easy and convenient for you to grab so you actually eat it.

          Here are 2 great articles regarding grocery shopping in order to help improve your experience.

          http://www.precisionnutrition.com/grocery-store-techniques

 

          http://www.precisionnutrition.com/all-about-kitchen-makeovers

 

          Now…ready, set, filler up!

 

Until next time!

Hayley Jones, BS, CSCS, Pn1

hjones@mvhospital.net

Did you know...

·         If you could use every muscle in your body at the same time for the same purpose, you could lift over 25 tons (50,000 pounds).

·         By old age, the average person will have walked 70,000 miles.

·         Those who exercise regularly are 25% less likely to have a cold every year. However, over-training will increase the likelihood of contracting a cold. So listen to your body!

·         If you do not exercise regularly, you will lose about 80% of your muscle strength by the age of 65.

·         A Finland study showed that the most physically active young girls gain about 40% more bone mass than the least active girls of the same age. The bone tissue accumulated during the ages of 11 to 13 approximately equals the amount lost during the 30 years following menopause

·         For every 25 pounds of fat on your body, your blood must be pumped through an extra 5,000 miles of blood vessels. That is a lot of extra work for your heart!

·         Regular exercise lowers a woman’s risk of cancer, but only if she is getting an adequate amount of sleep every night.

·         People who enter their house through an entry way near the kitchen tend to eat about 15% more than those who do not.

·         Women who sit more than nine hours a day are 50% more likely to have a hip fracture than those who sit for less than six hours a day

·         Experts say 60 minutes of exercise a day is necessary to successfully lose weight and keep it off. BUT, 30 minutes a day will provide the health and disease-fighting benefits. AND, exercise is just as beneficial in four 15 minute bouts as it is in one 60 minute session. It doesn’t have to be a trip to the gym every day, just get out for a short walk a few times a day!

What is your favorite exercise fun fact?!?