Last Year's Toys

Remember being a small child and having your favorite article of clothing, favorite toy or soft blanky? Do you remember how you clung to these items for comfort, fun or just pure pleasure? Were you the child whose mother had to pry the article of clothing off your body or coax your blanky away from you so it could be washed?  Did you sit in front of the washer/dryer with anticipation for your beloved to return to you?  Were you sad beyond measure when your favorite toy had to go to toy heaven?

As we grow up, the emotions of these losses stick with us, many times unconsciously.  We then practice controlling behaviors and hanging onto things and people tightly so we don't have to experience the feelings of loss.  Often, these experiences bring with them feelings of judgment, sorrow and confusion.

As adults, its important to remember that sometimes we out grow people, attitudes, beliefs, habits, etc., just like we did as children. Many times we are still in the mode of trying to get these things to fit into our lives, when in actuality, we have out-grown them and its time to let go.  New things are waiting to enter our lives but because we are still holding on we have no room for the new growth.

2016 is quickly nearing an end and many will be making those infamous new year's resolutions.  I personally am not a fan of new year's resolutions as I feel we often set ourselves up for failure.  However, most of us will go about business as usual and do what we always do because it's comfortable. We'll set the goals we think we want and move forward for a couple weeks and then...set them by the wayside. The resolution is not really working for us but  its comfortable and we will in essence sit by the washer/dryer and wait for them to return to us.

Or...we could try another option and look for what's not fitting, let it go and grow!  At times, this may be the  uncomfortable,  less likeable approach and yet, the one that has a better fit.  We Must let go of the old in order to replace it with new.  We get to practice being courageous and trusting that what we desire will find it's way to us through our changing actions and patterns.

So...as this year winds down ask yourself: What doesn't fit any longer?
Notice what comes up for you and the feelings that come with it. No judgment.  Be willing to  experiment with what fits and what doesn't. Explore why. Then...
set aside last year's stuff and make room for this year's magic.

Discover what works for you by way of fitness/ health, relationships, career, service opportunities, creativity and so on. Make small changes that fit and find yourself stepping into success and greater fulfillment and happiness.  Love how the old has served you and brought you to this new place of growth...and...let go.  Open your arms and your heart for the wonders that await you!

For those of you looking to step into more movement, join our Move it to Lose it Challenge beginning January 6, 2017.  Call the Health and Fitness Academy @ 557-2823 for more info or email me at jsaunders@mvhospital.net.

Until Next Time...Go Be Great!

Jennifer Saunders
ACE Certified Personal Trainer
Behavior Change Specialist
Reiki Energy Therapy
ButtinGear
Everyday Superhero

What are your hours made of?

            Welcome to the last 2 weeks of the “Maintain, Don’t Gain Challenge” with the Health & Fitness Academy! We hope our weekly tips and tricks have helped guide you in your journey and we are looking forward to more interaction with you as we get “moving” in 2017! Today’s tip can be applied to our current challenge as well as our up and coming one that I will touch on at the end of this post today.

A simple phrase for maintaining and or losing weight is “move more and eat less”. Although this process isn’t quite that simple, movement and exercise can be. Moving more doesn’t just mean hitting the gym or the track. Make a conscious decision to get more steps in a day by taking the stairs or parking the car farther away from the entrance. Before sitting down to Christmas dinner, round up the family and take a walk or maybe even a snowshoeing trip.

            Now, if you are in need of some guidance when it comes to how many hours of activity a week you should be getting and how to break that up into the most important parts, check out the chart below from Precision Nutrition.

            I love that this chart gives time for “Active Recovery” which is SO important when balancing physical stressors in our lives. I also really enjoy the “Rest of the time” category because I have a lot of things I love to do the rest of the time. I do, however, realize resistance training and intervals are the foundations that allow me to have fun and play the “rest of the time”, so they are a MUST in my book!

            Now, what about this next challenge and how does this apply to exercise? Well, our next challenge is a movement challenge, “Move it to Lose it”. Sign up with your hospital department or HFA trainer by the end of the year with your name, email and $15 entry fee. Each week, you’ll set aside time to perform heart rate raising activities and track how many minutes you do that for. You will report your total number of minutes to your team captain every Friday. The HFA Team will track and average your team’s minutes. The team that averages the highest number of activity minutes through 8 challenge weeks wins the cash pot! Think of how high the pot can get with an entry fee of $15 per person! Talk about some external motivation! Minutes begin Friday January 6 and end Friday March 3!

            Now that the excitement for Quarter 1 Challenge is out of the bag, get started a little early by jump starting your exercise NOW because it will only help you finish strong in the “Maintain, Don’t Gain Challenge” and start you off on the right foot for “Move It to Lose it”!

Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

            

Holiday party....foul

Dodging the Holiday Party Foul…

Holiday Party Season is upon up and I am sure that your evenings are just like mine, filled with gatherings with my friends and family, and filled with the spirit of the season….

AND FOOD!!!

Facing these gatherings when you are trying to maintain a healthy diet and reach your fitness goals can have you hiding at home in your fuzzy Christmas socks. But luckily you do not have to hide to stay on track through the holidays.

Most host/ hostesses understand that some of their guests might be watching what they eat and will prepare at least some healthier options. But in case the focus is on getting a large quantity of food out for a large party, healthy options might be limited. The best way to prepare for this (if your host/hostess is not easily offended) is to pack your own. Bring your hostess and nice gift or vegetable tray to share with everyone, and pack yourself some fresh fruits and vegetables, and good protein sources so when it is time to mingle while you piece you will be prepared with your own.

If you are worried about offending a sensitive host, here are some good party hints.

• ·         Always go for protein first, turkey, ham, and chicken are a great first addition to your plate.
• ·         Then vegetables and fresh fruit when they are available.
• ·         Steer clear of rolls and breads (theses are rarely whole grains at parties)
• ·         Limit baked goods and sugar filled candy or chocolates to 2 bites
• ·         Stay away from dips, chips, and casseroles.
• ·         Take a pass on the Alcohol….drink WATER. Keep a cup of it in your hands whenever possible.  Ice water looks just like Gin and Tonic’s or Vodka sodas and will keep others from pushing unwanted alcohol calories on you.

Remember the reason for the season is not to gain 10 lbs. but the average person does. Keep your eye on that summer swim suit, that faster 5K, or whatever fitness goals you have for your year to come.  Be good and have a Happy Holiday!!

Also our Maintain don’t gain challenge is almost over, if you are in need of any extra help to get you through the last two weeks, hit us up at the Mountain View Hospital Health and Fitness Academy. We can be reached at 208.557.2823 or email me at ghouston@mvhospital.net

The BEST Diet

As you’ve been going through this challenge, and really working on maintaining your weight over this holiday season, you might have thought, what nutrition program or “diet” is the best one? What can help me reach my goals the best/fastest/most efficiently/etc.? I have an interesting answer to this question – are you ready? There isn’t one that is the best. But – there is some good news. Keep reading to find out what this good news is.

Let’s first talk about why there isn’t a best one. Precision Nutrition has some great information on this topic, and this is some of what they have to say.

There isn’t a best diet because of many factors, such as; clients are diverse in so many ways:

• ·         Their body type
• ·         Their fitness level and body composition
• ·         Their dietary preferences and exclusions
• ·         Their budget
• ·         Their organic/conventional priorities
• ·         Their nutrition knowledge and diet history
• ·         Their time availability
• ·         Their ethnic background and heritage
• ·         Their age

With all of these ways that clients are diverse, how could there be just one diet that is best for everyone?

The good news is, many nutrition programs are more similar than they are different. Here are some similarities between many nutrition programs out there.

• ·        They ask people to care about their food and their eating. Research shows that your actual choices are probably less important than paying better attention to what you eat.
• ·         They focus on food quality because just eating better quality food will improve most people’s health significantly.
• ·         They focus on eliminating nutrient deficiencies to get more valuable nutrients in the food you eat.
• ·         They focus on controlling appetite and food intake.
• ·         They promote regular exercise.

With all of this being said, as we are finishing out the 4^th quarter challenge of “maintain, don’t gain”, don’t think that you have to find the “best” nutrition program available, instead, find one that works for YOU and that will help you focus on caring about what you eat, getting better food quality, eliminating nutrient deficiencies, controlling appetite and food intake, and promoting regular exercise. Simply said, what works for me, might not work for you. Find what works for you, that can be sustainable, and can help you get to where you want to be.

Something to keep in mind: when someone loses weight, what did the trick? Was it the lack of carbohydrates (like in the Atkins diets)? Was it that they reduced their fat intake (like in the Ornish diet)? Or was it a specific macronutrient ratio (like in the Zone diet)? The simple answer – none of the above. It was the control of the energy balance and focus on caring about what was eaten, getting better food quality, the elimination of nutrient deficiencies, the control of appetite and food intake, and promotion of regular exercise.

When it comes to eating, be smart, be mindful, be careful, and take the time to enjoy your food. Again, find what works for you! If you need help finding what might work for you, email me at mharris@mvhospital.net to set up a consultation, or call us at 208-557-2823.

Good luck with the last few weeks of the challenge! Don’t forget, the “weigh out” for the end of the challenge is January 3^rd! Put it on your calendar to stop by and get your final weight!

Until next time!

Miranda Harris, NSCA CSCS, ACSM CEP

mharris@mvhospital.net 

Small and Simple Things

It seems like there are a hundred different ways to lose weight, go with this diet or this exercise plan. Don’t eat this or only eat that, no wonder it can be frustrating and overwhelming and almost drive you to throw your hands up and grab that box of cookies and the shelf is complete despair! But have no fear Health and Fitness Academy is Here!! (Said in a manly heroic voice) Ok sorry that was a little cheesy, but in all seriousness, losing weight or trying to maintain what you have lost can be maddening. But by small and simple things are great things brought to pass, it is the daily small decisions that make a big difference not just in our overall health and weight loss goals but in life in general as well. Here are a few simple changes that you can make to start seeing the changes in yourself!

Say no to extras (sometimes)

I love cheese, and I'd eat it every day if I could. But, an easy way to cut calories is nixing or cutting the cheese from my meals twice or three times a week. A slice of cheddar adds a little more than 100 calories to a sandwich, so I'll hold the cheese and replace it with extra veggies, an onion, or some grainy mustard for added flavor. Do the same for your favorite high-fat ingredient

Get cooking with your oven

I love roasted vegetables, so anytime I turn on the oven, I almost always add a baking sheet full of vegetable to roast along with whatever I am cooking. That way, I always have a nutritional option on hand. There are so many options out there for baked veggies and best part is, it is a healthy option that tastes yummy!

Drink up

Now I know what some of you are thinking, this is not an excuse to pour an extra glass of wine or beer! I am taking about WATER here people!! At every meal, pour yourself at least 16-ounces of water to drink with a goal to finish it by the end. Doing this, of course, hydrates your body, but it also slows down your eating pace and will fill you up to help you feel satisfied. When I do this I end up consuming few calories overall!


This week try these 3 tips and see the difference that a few small changes can really make! And with it being December I can now say Merry Christmas to all and to all a good night!

Change...

We want change - but do we really want it?   

We say we want to weigh less, have a better job, have closer relationships, etc. but what we get is exactly what we put into ourselves – to make changes in our lives we have to want it and make small sacrifices to have those changes we really want.  I know, easier said than done especially when it comes to weight loss.

For most of us it can be an overwhelming task to take on with all the magazines and social media hyping all the “how to’s” and “you can look like this if….” information and to some this can be quite a lot to deal with all at once.  This is where you need a sound nutrition/training plan to follow (head over to the Health and Fitness department for help on this). You need to be well prepared to execute a plan set for YOU.

Realizing that sacrifices will be part of the program, will require you to plan ahead.  Also, you need to make adjustments when the plan isn’t working anymore (which will eventually happen, but that’s where your coach/trainer can help you deal with this).  It may seem like a lot to deal with - it’s not necessarily easy to do at first, but trust me, you will get better at dealing with it as time goes by.

The key to getting better is to always make an honest effort and being true to yourself to stick to the plan.  If you ever find yourself wanting to quit or stop doing the necessary steps to get you to your ultimate goal - always remember why you started this journey in the first place.

The Road to ????

So today I had an adventure I didn't know I was going to have.  It started off with excitement and anticipation of searching for this year's Christmas tree.  Now mind you, I had no saw or permit with me as I hadn't intended for this adventure to take place at this moment.  We simply went out to scout for a tree for this upcoming weekends tree cutting extravaganza.

As I climbed the just snowy enough roads to have the truck in 4 wheel drive, I felt the excitment build with every tree we passed. Ocassionaly we would stop and wander the hillside and look at a few trees up close and personal. None of which fit our Christmas tree specifications.

A bit farther down the road, farther than I thought I would be driving, we came upon groves of beautiful trees that would look amazing in our front room.  My excitment level went through the roof.  We were quite a ways from where we started and I decided to keep driving thinking the road would loop around and put us out closer to where we started.  This also would be helpful for the tree cutting extravaganza to have a closer entry point.

After about 30 minutes of driving I was sooo done Christmas tree hunting and just wanted to find where the dumb road ended. I was hungry, wishing I had my saw and permit so I could just cut a dumb tree.  I had exactly no idea where I was at! I was sure this road would spit us out near Swan Valley as I was now sure we were way past looping back towards where we started.

As we found our way into clearer landscapes, I flagged down the only other person on the road besides us, and asked where we were at and how to get to where I wanted to be...Idaho Falls.  He smiled a big country boy smile and told me the road I was on would lead to Newdale...almost an hour away from Idaho Falls and that it was probably faster than turning around.  What the!!!

I don't know if I can repeat the things that may or may not have gone through my head but I know in those moments I wasn't having fun and wondered what this journey was all about. My thoughts were as follows: I was wasting gas but happy I had a full tank cause I might just use it all, wasting money, wasting time, wondering why we decided to go tree hunting, knowing I still had this blog to write, thinking I should try to be happy and enjoy and I just wanted to be home, unpacking from my beautiful weekend, resting and preparing for the coming Thanksgiving week.  Insert Breath!

As I was nearing the highway near Newdale I again thought, "what is this all about and what am I suppose to learn from this?"  The next thought was, " you don't have to know why. Simply enjoy?" Hmmm...it would take a bit for that one to happen.

About 3 hrs later I arrived in Idaho Falls, safe and sound, giggling to myself. Newdale!  Newdale!  Of all the journey's I could have taken to get to where I wanted to go, today it was by way of Newdale. I had started at Kelly Canyon for those of you who know the area, 30+ miles of sightly snowy mountain roads away from Newdale!  Crazy!  Now sitting here looking back, I can see there was plenty to enjoy, learn and experience.

So how does this apply to you, you might be asking? Well, I'm not really sure. Ok, just kidding. Here are my thoughts on how it may apply.  You have a destination you are desiring to reach, whether it be weight maintainence, health, better relationships or any number of things.

Many of you might have a map/plan of how you will get there or are at least willing to scout out possible roads.  Many of those maps are more like guidelines with many twists and turns and different roads to test out. Some of you may get lost and have to backtrack.  Some may feel it a waste of time and feel it's not working and just stop. Others will continue moving forward, knowing that eventually you will get to where you are wanting to go.

The key is to keep moving and enjoy the journey.  Notice what feelings this journey is bringing up in you? Are these the thoughts/feelings that have kept you stuck in the past from getting to where you want to go? Feelings of inadaquicy, not good enough, smart enough, it takes to much effort, not enough time, it never works for me, I'm awkward, uncoordinated, not disciplined, and so on. Will these stop you in your tracks this time? Are you willing to experiment with different paths til you find the one that leads you to your destination?  Remembering...many of them may lead you there! Your job is to be willing to move forward, picking yourself up when necessary, until you arrive.

Keep on keepin on and enjoy the scenery.  Enjoy the people you are with.  Be open to what you may learn. Most of all...learn to enjoy You and getting to know what works for you and what doesn't.

Life is a journey with a million different roads to travel. If you could use a hand or some directions, have courage to stick that hand out the window and flag us down. We're happy to share our country smiles, the directions that may fit you, and send you on your way to greet your destination.

Until Next Time...Go BE Great!

Jennifer J. Saunders
ACE Certified Personal Trainer
Reiki Energy Thereapy
Intuitive Life Coach
Behavior Change Specialist
ButtinGear
Everyday Super Hero

Failing to Plan is Planning to Fail

            The hardest part about eating well isn’t necessarily about understanding which foods are “good” and which foods are “bad’. It’s not always about understanding protein, carbs, fat and when to eat each. The hardest part is CONSISTENCY. Sometimes good nutrition is less about the food and more about making sure the food is available when it’s time to eat.

-Precision Nutrition

            Look, I know you have a job, commitments, and responsibilities. I know you have so many of these obligations that you barely have time for yourself and who wants to take the one hour they have to prepare meals?!

            How do I know?

                        I am very good about doing this to myself on a regular basis!

            But ask yourself, “how important is a commitment to myself”?

                        Hopefully, your answer is VERY important!

            So, here are a few suggestions on planning and preparing for a healthy commitment to yourself…

Preparation Strategies (tips for saving time):

           

            *Chop veggies only twice per week.

                        Chop half your weekly veggie purchase as soon as you get home from grocery shopping, and chip the rest when you’re done eating the first half, three or four days later.

            *Add egg whites in with your whole eggs.

                        Eggs are a pretty common choice for most in the morning, but some stray away because they take more time to prepare. Rather than messing around with egg separation to get those egg whites, simply just pick up a few egg white cartons to mix in with one whole egg, and BAM! protein galore with little preparation.

            *Pre-cook your protein.

                                Prepare a big batch of chicken breasts, turkey sausage, burgers, etc. on shopping days (maybe while you are chopping your veggies) and refrigerate them until you need them.

            *Make big batches of stir-fry and chili.

                        Two types of meals that can easily be made in big batches and then portioned out at multiple times throughout the week.

                *Get personal meal-sized Tupperware.

                                Fill up your Tupperware with leftovers from last night, or even some of your chili or stir-fry you prepared ahead of time. Take it to work and a quick pop in the microwave makes for a great lunch. By personalizing your Tupperware, you can also focus on portion sizes that work best for you.

            *Eat wraps instead of sandwiches.

                                Although sandwiches are a staple in most people’s routine, they often are too low in protein and veggies and too high in processed carbs. An alternative to the sandwich is a wrap. Stuff your wrap with some of that pre-cooked protein as well as some of your pre-cut veggies, and you’ll be set for a quick and easy meal.

                *Use blenders and shaker bottles.

                                You could get a blender for home or possible a smaller version for work (Magic Bullet). You could pre-blend your shares at home and store them in the fridge at work (or in your car if you live in frigid cold weather like I do). Another option would be to pre-chop all your dried ingredients (mixed nuts, flax, oats…) and store them in Ziplock baggies (as with your fruit and veggies) and when you’re on the run, toss them all into a shaker bottle with cold water or a liquid of your choice, shake and go!

                *At restaurants, order with the Precision Nutrition 10 habits in mind.

                1. When did I eat last?

                2. Where is the complete lean protein?

                3. Where are the veggies?

                4. Where are the carbs?

                5. Where are my fats coming from?

                6. Am I drinking water or green tea?

                7. Are you eating whole foods?

                8. Is this meal planned and prepared?

                9. Is this part of a varied diet?

                10. Am I breaking the 10% rule?

*OR maybe you even develop your own “Breakfast Ritual” or “Sunday Ritual”! For more information on what these are, email me at hearley@mvhospital.net.

I would LOVE to hear what preparation strategies everyone has found that works for them! Do any fall into the categories above? Have you found something else that works even better? Please share at hearley@mvhospital.net or hop onto HFA’s Facebook page at

https://www.facebook.com/pages/MV-Health-and-Fitness-Academy/350605601718547?ref=hl  

and share with everyone!

Until next time!

Hayley Earley, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hearley@mvhospital.net

Zzzzzz......

Time to get some ZZZZ’s

How and when you sleep is one of the most important lifestyle choices you make every day. Studies have shown that subjects who sleep well both in quality and quantity are thinner, happier, and more energetic than those that toss and turn all night or do not get a full night’s sleep.

Sleep also acts like a hormonal reset button for your body, drastically changing and balancing your hormones. Our bodies are constantly balancing cortisol, insulin and Leptin levels. These hormones all play a very big part in regulating blood sugar levels.  Even staying up late and watching TV elevates cortisol levels and other stress hormones. Sleep lowers Leptin, insulin, and cortisol levels and elevates melatonin, HGH, testosterone, and others that have anti-aging effects and help control blood sugar and insulin response.

• ·         8 Hours of sleep is optimal, if you think you can cheat this number you are wrong
• ·         Bad sleep habits are formed overtime just like good ones
• ·         Get to bed by 10pm every night and watch how fast you feel better
• ·         Avoid Computer and TV screens after 9pm to let your body know that it is night and time to sleep.

So get to bed….and really rest this season.If you have any questions about how to implement good sleep habits into your health and fitness routine, contact us at ghouston@mvhospital.net.

The 3 Bite Rule – A Tool in Portion Control

While working on maintaining weight throughout the holiday season, there has to be a way to still enjoy some of your favorite holiday tradition foods. The answer: the 3 bite rule.  The 3 bite rule is a tool to help you enjoy the yummy foods you love, in tiny portions, to still help you reach your weight loss/maintenance goals.

Here’s what happens with 3 bites:

The 1^st bite is delicious

The 2^nd bite confirms the first

And by the 3^rd bite, your palate has had its fill and it’s time to stop.

The concept is that we should not deny ourselves any of our favorite foods, instead we should be allowed to eat 3 bites of the food, just enough to satisfy our craving. Studies have shown that after three bites, the food loses its initial appeal and most of us just keep eating out of habit.

Can this rule be taken to extremes though and abused? Of course it can. Be sure to use your judgement, and be conscious of your decision. One thing to think about is how big a bite actually is. One way to think about it is that one bite should equal about a tablespoon. That does not mean that one bite is the biggest bite that you can fit in your mouth – again, be mindful of your decisions.

Three bites of ice cream, pizza, or a Big Mac never made anyone fat. Three bites of anything is not the cause of the obesity epidemic. The entire portions of these foods though on a regular basis could certainly have the scale mobbing in the wrong direction, since it is an overall calorie surplus that packs on the pounds, not an innocent bite or two here or there.

With the 3 bite rule, you get 100% of the enjoyment, and 0% of the guilt. Try it out and see for yourself! 

Until next time!

Miranda Harris, CSCS, CEP

mharris@mvhospital.net

208-557-2823

Stress Eating

Stressful Eating

The leaves are changing, it’s getting colder and the Holidays are just right around the corner! This is my favorite time of year; pumpkin flavored EVERYTHING, sweater weather, time with family and friends. And all the football you can handle!

But with the Holidays soon to be here there also comes with it STRESS! The stress of preparing for the end of the year, in-laws coming for Thanksgiving, for Mountain View Employee’s 4^th Quarter brings all sorts of daily stress into your life. And just the word “Christmas” only can bring a sense of alarm. Let’s face it for how wonderful this time of year is it can also be the most stressful!! And stress can be deadly when trying to lose or maintain your weight!

Many people turn to food when they are stressed. If that's you, learning new ways to handle your emotions is a must!

Experiment to find things that work for you

Some ideas:

•Get outside and enjoy nature.

•Torch stress (and calories) with a serious workout.

•Go shopping (although this may get you into a new kind of trouble)

•Do yoga to chill out.

•Connect with family or a friend.

•Find somebody who needs lifting up and serve in ways that you can.

•Clean House (or like my mom, do “spring cleaning” in November)

•Read a Book.

There are so many other ways to deal with the stress rather than turn to food, just find what it is that works for you and stick to it!

Don't go it alone.

Another tip when trying to lose or maintain weight during the Holidays is having support or a team behind you, not trying to do it all on your own! Whether it is a gym buddy or a walking buddy, a friend or family member that can offer you support or help keep you accountable!

Try teaming up with family, friends, or co-workers, keep checking in with that person every now and then. Stress can derail you from the goals that you have for yourself but when you have someone to support and cheer you on, you can accomplish anything! Vacations, holidays, and stressful life situations happen, and no one eats according to plan all the time. That's OK. The trick is to get back on course as soon as possible. Make it a learning experience, not a failure. Remember that you can move on from setbacks, and maintenance is a marathon, not a sprint!

Eat to 80% Full

Everyone knows what it feels like to be stuffed – take your favorite holidays and reminisce on what you ate, how much you ate and how you felt after you ate. Most people ate to where they had to unbutton a few buttons on their jeans or throw on some sweats just so they didn’t have to feel the tightness of their stomach protruding, this we’ll call 150% full.

We also know what it feels like to be hungry, this is 0% full.  So what we’ll want to focus for our “maintain no gain” challenge is to eat until we are 80% full.  Stop when you have a few bites left on your plate – no need to clean the plate or use a smaller plate.

Here are some helpful tips from PN’s lessons on how to measure 80% full:

1.     Take a bite.

2.     Stop.

3.     Take a breath.

4.     Check in with yourself. How do you feel? Pause to notice.

5.     If it feels like another bite is a good idea, take another bite. And repeat.

6.    If you feel like you might be around 80%, stop.

Try this experiment and see what works for you, in the beginning it may feel uncomfortable until you get the hang of it.  

        

Leaf it Behind

What an Amazing time to make the commitment to create change in your life. As we have entered fall we get to savor all that comes with it. The changing colors of the leaves from green to brilliant yellows, oranges and reds. The trees line our streets and litter our mountain sides with their new found glory and fill our hearts with a joy that only fall can bring.

Soon the colors start to fade and the winds change remove those brilliant leaves from their branches where they will dance on the air and rest gently on our streets and yards. This brings a different joy by the rustle of the leaves as they twist and twirl in the breeze and the crunch under our feet as we walk on them. Memories will flow as we rake the leaves into piles and watch children jump and play games in them. If we are wise, we will join the young ones and play in those piles. Our sense of smell is awakened with the moist leaves as we finish the fun and place them into bags or re-purpose them in our gardens.  Ahhh..can you sense the joy?!

All this change amazingly comes with such ease and without effort. The trees follow the seasons and allow change to take place, "knowing" the change has a purpose. The letting go allows them to have energy for the winter months and to recharge for the beautiful new growth that will take place in the spring. I don't recall the last time I wandered down a street and saw a tree having a tantrum about its changing colors or the letting go process. They just allow! They just release.

What an awesome example these beautiful pieces of nature are for us as we enter the season of joy, celebrations and renewal. Change happens!  We can choose to allow it to take place and transform us into our more improved selves or...we can fight it and remain our same uncomfortable, unhappy selves. The best part of this is...we get to choose! I say this year we take a look at the trees and really let it sink in what they are teaching us and choose ease. Choose transformation. Choose to release the parts of us that no longer serve us in positive ways.  Choose to dance!

As we make the decision to emulate the example of the trees I want to point out this little detail.  As the the tree experiences this great and beautiful change, one thing remains. Its trunk and branches!  The core of who the tree is! It still stands to face the winter winds and reminds us who it really is and that it lives for the coming renewal. This is no different for us as we allow the leaves that no longer serve us positively and weigh us down, to flutter away. As the leaves dance on the wind and settle to the ground, we at our core remain the same. Beautiful! Sometimes Shivering! Resilient! Bruised! Strong! Still Living! Feeding from our stores! Ready for change! Ready for renewal! Ready to show off our newly created beauty!

We celebrate you for committing to yourself and for joining the Maintain Don't Gain Challenge and invite you to be like the trees. Hang onto what really serves you well and be willing to release what doesn't. Maintain the positive to release the excess that weighs you down literally and gain the life you were meant to live.  This is more than about weight and trees...this about You and You are worth it!  Show off your colors, release, laugh, dance, and be free!


Jennifer Saunders
ButtinGear, Reiki Energy
ACE Certified Personal Trainer
Intuitive Transformation Coach
Behavior Change Specialist
Everyday Super Hero

Slow Down!

Maintain, Don’t Gain CHALLENGE WEEK 1

Holiday season is approaching quickly and the Health & Fitness Team has created a “Maintain, Don’t Gain” challenge to help get you through the holidays without adding on those unwanted extra pounds. Stay tuned to the weekly blog for tips to help you through this 12 week challenge.

First thing is first! We had such a great turn out for the challenge weigh in on Friday, Sept 30, that we have extended the weigh in 1 more week! Aren’t able to make it in, or don’t live around the area, but still want to join the challenge? Just reach out to the Health & Fitness Team and we’ll make it possible!

Now, for the most important part, the tip of the week!


“SLOW DOWN”


Wait…what?! Slow down is the tip of the week? How is this supposed to help me not gain weight? Learning to eat slowly is one of the simplest, yet powerful things you can do to improve your overall health.

Did you know slowing down while eating can lead to better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals? Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction.

Think about it like this. Have you ever eaten a meal and, shortly after, regretted how much you ate? Felt bloated? Sick to your stomach? Just way to full? That’s me…everytime I eat at Olive Garden! Yummy chicken fettucine alfredo!

Did you know it takes about 20 minutes for our satiety mechanisms to kick in? In other words, the communication from our gut, to our brain, and back to our gut is slow. Because of this, if you eat quickly, you’re likely to eat far too much in the 20 minute time period before your brain finally says, “I’m content. You can stop eating now.”

So how do you know if you’ve eaten slowly enough? Or if you are full enough? Or still hungry?

To help you get a handle on this, here are some tips and cues from Precision Nutrition that will be extremely useful.


The “How You Should Feel” Timeline

     *Eating until SATISFIED, rather than eating until FULL*

Hour 0 Immediately after eating
     You’re probably still a little hungry. It will take roughly 15-20 minutes to get a sense of satisfaction from a meal. If you’re a fast eater, wait it out before you go for more.

Hour 1 One hour after finishing
     You should still feel satisfied with no desire to eat another meal.

Hour 2 Two hours after finishing
     You may start to feel a little hungry, like you could eat something, but the feeling isn’t overwhelming.

Hour 3 Three to four hours after finishing
     You should feel like it’s time for the next meal. Your hunger should be around a 7 or 8 out of a 10 (where 10 I the hungriest you’ve ever been), but may be more or less depending on when you exercises and what your daily physical activity level is.

Not really hungry yet? You may have had too much food at your previous meal.

Hour 4 More than four hours after finishing
     You’re quite hungry, like nothing is getting between you and the kitchen. You’re at 8 or 9 out of 10. This is when the “I’m so hungry I could eat anything” feeling appears.

Whether it’s the 4 hour mark or 7 hour mark, if you’ve let your hunger get to this point, you’re likely to make poor choices, eat quickly to get rid of the hunger sensation, and as a consequence, overeat.


In the end, this habit can be as simple as chewing each bite more, setting a timer, stopping just short of your usual intake, or setting reminders (post-it note, phone alarm, rubber band on your wrist). It could mean eating until full rather than overfull. Anything that takes you one step closer to slowing down while eating is improvement and progress!

For you learners out there, check out more details on eating slow, provided by Precision Nutrition at http://www.precisionnutrition.com/all-about-slow-eating.

Need help and accountability? The HFA’s Spooky Special on Personal Training is still running through October 31. Check out some amazing deals and get the one-on-one attention you desire to help you succeed through the holidays. Email me, Hayley, at hearley@mvhospital.net for more details or call the HFA Team at 208-557-2823.

Until next time,
Hayley Earley, BS, CSCS, Pn1
Mountain View Health & Fitness Academy Supervisor
hearley@mvhospital.net
208.557.2823

Maintain, don't gain this holiday season.

Fall Fitness…..”The Challenge”

There are so many great things about fall. Pumpkin spice Latte’s. The cooler days make it much more comfortable to break a sweat outside than the hot months of summer. The fall colors are beautiful, and food for the spirit. Our kids are back in school giving parents some much needed free time. Fun fall sports get us outside to enjoy the season. Not to mention Halloween, Thanks giving, and Christmas are right around the corner. There is no better season if you ask me.

However, the holidays bring other challenges that distract us from our training and challenge our adherence to healthy dieting. Spending our evening running from one activity to another keeps us out of the kitchen and our food prep time suffers. The family and work parties that focus almost solely on food are too challenging for some, so they “take time off” from their fitness goals. The days get shorter; mornings are evenings are dark which makes us want to hibernate with the bears. All of these challenges usually mean that most people ring in the New Year with more than a few extra pounds, and have to start over as a New Year resolution.

This season HFA is offering our “maintain don’t gain challenge for 4^th quarter. We are starting early to get you on track and keep you on track through your holiday season so your fitness goals will not get hijacked by Santa’s elves.

We will be holding our kick off weigh in party on Friday September 30, 2017 between 6am-3pm where you can drop by the department and log your initial weight. Final weight in is on January 3, 2017 and everyone that maintains through the holidays will win!!

Then stay tuned for weekly emails, tips, and workouts every week that will help you enhance your season, not your waistline. For those of you that would like extra help, our “Spooky Special” also kicks off in October, with reduced rates on training packages used between now and December 31, 2016. Just remember that “spooky special” packages are limited, and yours must be purchased before October 31, 2016. CALL NOW at 208.557.2823 or email me at ghouston@mvhospital.net for more information.

AND just to get you started here is a Pumpkin Patch work out, so grab your Pumpkin (kettle bell) and get maintaining your mojo this season.

Pumpkin patch pump

25 Kettlebell  (KB) swings

25 KB squats

10 KB cleans right arm

10 KB lunges to the right

10 KB cleans left arm

10 KB lunges to the left

25 KB Squats

25 KB swings

Repeat 4 times….for your fastest time.

Happy fall Fitness!!

Weekends

Weekends can get the best of all of us especially when we are following a nutrition plan.  Why can’t we seem to treat the weekend like the weekdays.   Is there something different about following your nutrition and fitness on the weekend vs the weekdays?  You still have goals that you committed to during the week. Don’t blow it!  All your hard work during the week for what?  Nothing!

Follow your commitment into the weekend as you do during the week.  If you have parties, barbeques or family get togethers - just put those meals into your plan, just as you would during the week.  You created the routine during the week just don’t let it end when Friday night comes around.  Meal prep for those occasions so you don’t feel like you are being left out.  Get your training in early in the day so that you have the rest of the time to enjoy your family and friends.

Commit to what you say you are going to do and stick with it.  Stay focused to the path you envisioned and follow it.  Don’t do it half committed otherwise you will never reach your goals you set out to do. Manage your weekend otherwise it will manage you.

Fail To Plan - Plan to Fail

Vaseline...say what?!

Once upon a time in a land far far away, there was a newbie trail runner who was out frolicking through the forest enjoying the scenery, munching on gold fish and oranges and sipping a sweet hydration drink.  She was in heaven! Wild animals, beautiful flowers, sweet smells of nature and crazy runners, what could be better? Upon reaching an aid station that marked there was only 35 miles to go, more joy entered her heart. Did I mention crazy people?

While looking over the spread of sandwhiches, soups, salty things, sweet things, various drinks, electrolytes and the works, she noticed a large vat of vaseline with tongue depressors sticking out of it. Hmmm...I wonder what that could be for? Perplexed, she continued refueling. Suddenly she saw runners coming in and taking the tongue depressors with the goopy stuff and disappearing into the bushes. What?!  Then it hit her...insert record scratching sound here! She realized where the goopy stuff was being placed. Chaffing!! This would be an experience that would escape this newbie for a while but when it hit...oh boy...there was no question to what it was.

Chaffing happens!  Skin rubbing continually on clothing or other skin, especially when hot or sweaty will create the raw skin we call chaffing.  Skin gets red, raised, raw and burns. If it continues to rub for long enough the skin will become raw enough to bleed. Chaffing happens on any area where there is rubbing and is uncomfortable at the least and can be downright painful.  Most of us have seen the tale tell sign of blood spotted shirts on unlucky men who get nipple chaffing. Ouch! Some of you may have experienced it on your legs, arms, bum cheeks and groin areas. Yep, I can hear the amens and the feel the wincing of those of you who are part of this club.

So how do you prevent or lessen chaffing?  Great question. Luckily we live in a time when there are all kinds of products available to assist with this "oh so fun" part of running. Your options are many and include everything from band-aids to vaseline to glide sticks to specialized products.  Like anything, everyone has their favorites and are happy to tell you about them so you won't have to learn from sheer painful experience. Again, like anything, you get to test out and try the various products available and find what works for you.

Here are a few suggestions from Runners World Magazine on the subject:

PREVENT IT

Ditch cotton. It absorbs sweat and stays wet. Wear synthetic, wicking fabrics.
Go seamless, tagless. Seams and tags on a shirt or bra can cause irritation.
Get a proper fit. A too-snug sports bra can dig in; the excess material of a baggy shirt can rub you raw.

Protect your legs. Compression shorts can save your inner thighs from abrasions.

Cover ‘em up. Nipple protection is critical for guys. NipGuards andBand-Aids are common shields.
Get greasy. Apply lubricant to chafe-prone body parts. BodyGlide and petroleum jelly–based products are classic salves. When heading out for a long run, stash ChapStick or a travel-sized deodorant in a pocket.
Hydrate. “Drinking minimizes the salt concentration of sweat. Salt has a sandpaper effect on skin,” says Fayne Frey, M.D., a dermatologist in West Nyack, New York.
Moisturize. “Skin that’s well moisturized—apply lotion twice daily—is less prone to chafing,” Frey says.

TREAT IT
Wash up. Shower ASAP after running, keeping water lukewarm. Use antibacterial soap to ward off bacteria that can creep into exposed skin and cause problems like folliculitis, a skin condition that Santa Monica dermatologist Tanya Kormeili, M.D., says occurs in athletes.
Soothe it. Pat—don’t rub—skin dry and apply an ointment such as Desitin or A+D Zinc Oxide cream (diaper-rash creams containing zinc oxide are antibacterial).


Fade back to me. Get out there and run happy, frolick on the trails, take in nature and be chaffing free-er! We look forward to having you join us at the Stinkin Springs Sidewinder Preview on September 17th. We will meet at the Heise pizza parlor at 8:45am and caravan the the parking lot. Runners, walkers, joggers and run-walkers welcome. We will start at 9am at the trail head. See you soon!

Until Next time...Go BE Great!
Jennifer Saunders
ACE Certified Personal Trainer
ButtinGear, Intuitive Life Coach
Reiki Energy Therapy 
Behavior Change Specialist
Everyday Superhero