Where I found Christmas

Wow!  I am in a bit of denial that Christmas is actually here and the New Year soon upon us!! I am in awe at how quickly this past year has flown by and would guess many of you feel the same. So lets round this out with a little Christmas/New Year sentiment.

Last Tuesday I found myself sitting in the funeral of my Great Uncle Roy. I was feeling a bit bummed because I would be unable to sing with my mom, sisters and an aunt, due to being sick. As I sat and listened to his family members speak of Roy and his life, I shed a few tears at his kindness and the loss that his family was feeling. Then...I was struck in a way I was so not expecting, and had this thought pop into my head..."I just found Christmas at a funeral!"

I found Christmas at a funeral. Who would guess such a thing. However, as I sat and viewed the beautiful flowers, friends and family members and listened to the speakers, my heart was deeply touched.  I quickly realized that this is what Christmas was all about, even though the circumstances were sad in that very moment.

Christmas is about the gathering of family and friends to celebrate the birth and life of a man who changed the lives of many.  He touched those who he came in contact with and left them changed forever. This funeral had the same tones.  Family and friends gathering to celebrate and honor the life of a man they loved, who changed their lives for the better and who will forever be remembered in the hearts of many.

Christmas at a funeral.  Hmmm!  My heart was changed as I sat and listened and evaluated my own life and how I could emulate these things more through my words and deeds.  How will my family and friends remember me and am I giving them something...anything...to celebrate when I am gone? Will my life be a gift to those I come in contact with and will I leave them better because they knew me? These are powerful questions we can all ask ourselves as we move into the new year.

As Christmas is celebrated and passes we will look towards the New Year and make those ever important resolutions.  I propose that as you do so, you take some quiet moments to evaluate what is really important and valuable in your life. Is loosing the weight, getting in shape, achieving the goal, or crossing the finish line going to really mean anything if you haven't fostered the relationships to share those accomplishments with?

I challenge you to spend more time with your kids, date your spouse or significant other, write the love notes, do the kind deeds, make new friends, reconnect with old friends, take time to breath and appreciate what is around you and so on.  Include these types of things in your resolutions and see how your life improves for the better and see your other resolutions will taste even sweeter.  Go ahead...I dare you!  Be courageous!  Jump in the ring and get a little dirty and resolve to add the things that really matter back into your life.  You might just be surprised where and when, you too,

will find Christmas!

Wishing you a very merry and Beautiful Christmas and a Happy New Year.
Until next time - Go BE Great!

Jennifer Saunders
ButtinGear
BS, ACE Certified Personal Trainer
Reiki Energy Therapy
Intuitive Life Coach

Gesundheit...colds and your winter workouts

Gesundheit!!

Winter cold season is fully upon us, and at some point in the season you are pretty likely to come down with a cold. Does catching the kids’ cold mean you have to derail your training?

Regular exercise appears to have the advantage of being able to jump start the immune system, which can help reduce the number of colds you get. When you exercise the number of some immune cells, especially the ones called the natural killer cells, increase by 50% to 300%. If you exercise regularly, this temporary increase can help the immune system be more efficient at destroying the intruders that cause illness.

Some finding report that moderate intensity exercise, or 20-30 minute walks, going to the gym every other day, or biking a few times a week, may reduce the number of colds you get.

I use the “neck up” rule when I am deciding whether to take it easy or take a walk. If your cold symptoms are located above the neck, exercise is ok. In fact sometimes you will find that exercise will help alleviate symptoms. If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. If symptoms are below the neck, such as body aches, chills, stomach problems or diarrhea, then I advise you to take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal. You should see a doctor if after activity you see an

·         Increased chest congestion

·         Coughing or wheezing

Stop and seek emergency medical help if you have;

·         Chest tightness or pressure

·         Trouble breathing or excessive shortness of breath

·         Light-headedness or dizziness

·         Difficulty with balance

Ultimately the decision is up to you. Keeping a mood or energy level is always a good idea. A journal helps us watch for drops in energy levels and will help up make the decision to work out or not. Listen to your body, and take care of it, so it can take care of you.

Try this quick recipe for Hot Pomegranate cider to make you feel better….

3 cups apple cider

1 cup pomegranate juice

3 cinnamon sticks

4 cloves

Heat all the ingredients in a saucepan for 10 minutes, remove the cloves and cinnamon sticks, and serve

Dreaded Dehyration

            If you read, “I felt like I was in a whirlwind”, 2 months back, you would have read that I set a goal to consistently reach 64 ounces of water each day and complete 5 hours of activity per week. Why bring this up you ask?

            During that month of tracking how consistently I reached my water goal, I learned a few things about myself and water. I’d like to share them with you today.

 

            A few things I learned when I met at least 64 ounces of water:

                        *It was more difficult for me to reach my goal than I thought it was

*I feel clearer mentally

                        *My face and ears don’t turn as red and my ears don’t ring as often

                        *My joints don’t ache as bad

                        *I do not dip into my “ravished Hayley” state as often

                                    * “Ravished Hayley” is when I wait too long to eat and get a major crash in energy and sometimes I can become physically ill.

                        *My performance and energy during workouts felt more consistent instead of days of being dead and others feeling great.

 

            So, is there a reason to why these things felt better? Or is it just all in my head?

 

            Why is water so important and what damage can dehydration cause?

            In our cells:

                        *Water makes up nearly 60% of total body weight.

                                    *The amount of water we carry is based on how much body fat and muscle mass we have as well as our transient hydration status.

                                    *It depends on body composition because cells contain different amounts of water. Bone contains 22% water, adipose tissue (fat) contains about 25% water, muscle cells contain about 75% water, and blood contains nearly 83% water.

                        *Fluid enclosed within the cell membranes makes up 2/3 of the body’s water while fluid outside the cell membranes only makes up for 1/3 of the body’s water.

 

            It’s job:

                        *Solvent and transporter

                        *Growth

                        *Catalyst

                        *Lubricant

                        *Temperature regulator

                        *Mineral source

 

            Needs:

                        *Fluid balance is the relationship of “water in vs. water out”. The concept that water in (through food and drink) and water our (through excretion) determines our net balance. Avoiding an imbalance is important to overall health.

                                    *On average, humans get about 1 L (4 cups) of water from the food we eat. Obviously this depends on our food selections. Fruits and vegetables in their raw form have the highest percentage of water whereas foods higher in fat like oils, butter, lard typically have very low water content.

                                    *Several factors can also influence how much we drink, including climate, physical activity demands, how much we’ve sweated, overall body size, etc.

                        *Thirst is a mechanism to help signal to the body that we are in need of water. However, thirst is not the best indicator when it comes to preventing dehydration and the impact it can have on our body. Thirst usually isn’t perceived until 1-2% of bodyweight is lost. At that point, if you are exercising, performance, mental focus and clarity have already dropped off.

                        *Estimating fluid needs:

                                    *By metabolic rate:

                                                For every 100kcal of metabolic rate, ingest 80-110mL of water. So, if your BMR is 2000kcals, you require a daily intake of 1.6-2.2 L of water.

                                    *By body weight:

                                                For every kilogram of bodyweight you ingest 30-40mL of water. So if you weight 50kg (110 lb), you’d require 1.5-2 L per day. And if you’re 100kg (220 lb) you’d require 3-4 L per day.

                                    *Safe guideline based on most literature:

                                                3 L of fluid (12 cups)

                                                            Since 1 L (4 cups) comes from our food, this means 2 L (8 cups) comes from purposeful fluid intake (drinking).

 

            Fluid loss and imbalances:

                        *Percentage of body water loss and consequences:

                                    *0.5%  Increased strain on the heart

                                    *1%     Reduce aerobic endurance

                                    *3%     Reduced muscular endurance

                                    *4%     Reduced muscle strength, reduced motor skills, heat cramps

                                    *5%     Heat exhaustion, cramping, fatigue, reduced mental capacity

                                    *6%     Physical exhaustion, heatstroke, coma

                                    *10-20%          Death

 

 

            In summary, YES, there is a reason for all of the positive improvements I saw in myself when reaching my goal of at least 64 ounces (8 cups) of water. Water is housed everywhere in our body and has very important jobs. If we become imbalanced with the amount of water we take in verse the amount we are excreting, there are plenty of negative consequences that come with that. The smallest imbalance can immediately affect performance as well as mental focus and clarity. So, DRINK YOUR WATER! I prefer a larger mouthed water bottle that makes drinking effortless as well as one that I don’t have to fill up too many times in a day to reach my goal.

 

            Best of wishes in your water endeavors!

 

Until next time,

Hayley Jones, BS, CSCS, Pn1

hjones@mvhospital.net

Getting ready for ski season

Are you ready to hit the slopes? Here is a total body workout to get you ready for ski season:

Complete 3 rounds of 12 for each exercise:

Russian Twist with Med Ball

DB Walking Lunges

Cable Shoulder Extension (arms straight, pull down to each side)

KB Alternating Side Lunges

Spider Plank on Ball (alternating bringing knees up to elbows)

Complete 3 rounds of 12 for each exercise:

Push-up

Band Monster Walk (Band around ankles, walk forward driving feet out into a wide step)

Back Extension on PB

Box sprinters (one foot on stays on box with weight in heel, drive other knee up to waist height, repeat with speed)

Russian Twist with med ball