Tuesday, January 26, 2016
Tuesday, January 19, 2016
Have you checked the temperature lately?
Have you checked the temperature lately?
Finally, after a few” snow challenged” years Idaho is finally having a real winter. Our roads and sidewalks are covered, which means our gyms are full to the brim with those of us who are trying to work towards our spring goals despite the weather.
If most of your winter exercise this week has consisted of shoveling your drive way here are a few other options for getting out and embracing the season.
Cross-Country Skiing
"For building endurance, [cross-country skiing] is one of the best sports you can do," says Miami neurologist Stephen Olvey, MD. It also burns more calories than almost any other activity.
Cross-country skiing is an aerobic sport. That means you move nonstop for an extended period of time while your heart pumps oxygen to your muscles, providing them with energy. "It is about grinding it out over the long haul with no help from gravity," Olvey says.
The muscles strengthened while you cross-country ski vary with your skiing style. But they typically include the thigh muscles, gluteus maximus (bottom), gastrocnemius (calves), and biceps and triceps (front and back of the upper arm).
A 150-pound person burns about 500 to 640 calories per hour while cross-country skiing,
Snowboarding
Snowboarding uses the calf muscles, hamstrings, and quadriceps to guide the board; ankle and foot muscles for steering; and abdominal muscles for balance. It also burns about 480 calories per hour for someone weighing 150 pounds.
Jonathan Chang, MD, of Pacific Orthopedic Associates in Alhambra, CA, says another key perk of snowboarding, and many other sports, is that "the thrill of shredding the powder is good for your mental health."
Recent studies, Chang says, indicate people's mood and anxiety level improve when they exercise outdoors.
Chang says many snowboarders get good cardiovascular benefits and calorie burning from the extended exercise that comes from getting their money's worth from the lift ticket. But for safety's sake, be sure you don't push past the limits of your energy and ability.
And for those who are socially driven….
Ice Hockey
Michael Bracko, director of the Institute for Hockey Research, says, "Its fun in the dressing room before getting on the ice, and it’s usually an absolute riot after the game. Everyone is having fun and making jokes and making fun of each other."
Aside from the camaraderie, the sport exercises the same groups of muscles as other types of ice skating do. That includes the lower body and abdominals, which maintain balance, and the upper body, which is used to move the hockey stick.
Bracko says most players spend a minute to one-and-a-half minutes on the ice, then rest on the side for 2 to 4 minutes. While playing, a person’s heart rate can get as high as 190, he says, and when off the ice, the body is burning calories to recover.
To get the best return from playing hockey, Bracko recommends playing one league game a week and also playing a couple of pickup games two more times a week.
Bracko notes that people with a known heart problem or high blood pressure should wear a heart rate monitor so they know if they need to slow down during a game. They should also check with their doctor before signing up for ice hockey.
As with any activity make sure you are prepared with the right kinds of gear and clothing for the activity you choose. Local sporting goods and Equipment rental stores are excellent places to get advice on proper equipment and fitting. Make sure that you hydrate and fuel your body to have the best possible experience. Recruit friends and family to participate and help build your support network. When you can add a “fun-factor” to your training it stops feeling like a chore.
Bundle up! and keep an eye on the Health and Fitness Academy FB page to see what we are doing to break up the winter months. https://www.facebook.com/MV-Health-and-Fitness-Academy-350605601718547/
Monday, January 18, 2016
Thursday, January 14, 2016
Stressed Out
Isn’t that the truth?! And even though I know that to be truth, sometimes I still can’t seem to keep myself from carrying and forming it into what feels like a big stress-anxiety ball rolling down a hill and gaining momentum.
As I have found myself going through a little stress roller coaster the past week or two with some changes going on in my world, it made me think. I noticed that, personally, I lost my appetite some days only for it to come back ravishing the next. It made me wonder how other people deal with their stress. Do they eat more and gain weight? Do they retreat, lose their appetite and sometimes lose weight? Most of my research turned up articles pertaining to stress and gaining weight as opposed to losing weight. I personally find that my body can do both! But how do you get a handle on things and not let stress throw you into a downward spiral with your eating habits? Below are some tips that may be beneficial in regards to stress and gaining weight.
7 TIPS (www.prevention.com)
1. Drop and do 10.
a. That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott. "Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system." But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone's levels by 15%.
2. Go slowly at meals.
a. Under stress, we tend to scarf down even healthy food. In fact, research has linked this behavior to bigger portions and more belly fat. But Epel hypothesizes that slowing down, savoring each bite, and paying attention to feelings of fullness may lower cortisol levels along with decreasing the amount of food you eat, thereby shifting the distribution of fat away from the belly.
3. Stop strict dieting.
a. It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and (you guessed it) ravenous. When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance.
4. Give in to cravings, a little.
a. When stress drives you toward something sweet or salty, it's okay to yield a little. "It's much better to indulge in a small way and cut off your cortisol response before it gets out of control," says Epel. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.
5. Curtail caffeine.
a. Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone. In one study by the University of Oklahoma, consuming the equivalent of 2½ to 3 cups of coffee while under mild stress boosted cortisol by about 25%—and kept it up for 3 hours. When subjects took 600 mg of caffeine (the equivalent of 6 cups of java) throughout the day, the hormone went up by 30% and stayed high all day long. You'll experience these effects even if your body is accustomed to a lot of lattes. And because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine altogether.
6. Power up breakfast.
a. Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body. And these deficiencies lead to increased cortisol levels and food cravings, says Talbott. But you can fight back by eating a breakfast that's high in these nutrients. He suggests some OJ, a grapefruit, or a large handful of strawberries to supply vitamin C; 6 to 8 ounces of low-fat yogurt, which contains calcium and magnesium; and a whole grain bagel or toast with a bit of peanut butter. Whole grains are bursting with B vitamins, while peanut butter contains fatty acids that can decrease the production of stress hormones. Don’t forget a lean source of protein to keep you feeling fuller, longer and keep those cravings at bay.
7. Sleep it off.
a. The most effective stress-reduction strategy of all: Get enough shut-eye. "Your body perceives sleep deprivation as a major stressor," says Talbott. A University of Chicago study found that getting an average of 6½ hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends 7 to 9 hours. As if that weren't enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite—particularly for sweet and salty foods—increased by 23% in people who lacked sleep. The good news: A few nights of solid sleep can bring all this back into balance, and getting enough regularly helps keep it there. Says Talbott, "You'll eat less, and you'll feel better, too."
Best of wishes in implementing some of the provided tips to help you with your stress and weight management. The Health & Fitness Academy team would be thrilled to be a part of your support team in your stress and weight management efforts! Please let us know how we can help!
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
208.557.2823
As I have found myself going through a little stress roller coaster the past week or two with some changes going on in my world, it made me think. I noticed that, personally, I lost my appetite some days only for it to come back ravishing the next. It made me wonder how other people deal with their stress. Do they eat more and gain weight? Do they retreat, lose their appetite and sometimes lose weight? Most of my research turned up articles pertaining to stress and gaining weight as opposed to losing weight. I personally find that my body can do both! But how do you get a handle on things and not let stress throw you into a downward spiral with your eating habits? Below are some tips that may be beneficial in regards to stress and gaining weight.
7 TIPS (www.prevention.com)
1. Drop and do 10.
a. That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott. "Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system." But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone's levels by 15%.
2. Go slowly at meals.
a. Under stress, we tend to scarf down even healthy food. In fact, research has linked this behavior to bigger portions and more belly fat. But Epel hypothesizes that slowing down, savoring each bite, and paying attention to feelings of fullness may lower cortisol levels along with decreasing the amount of food you eat, thereby shifting the distribution of fat away from the belly.
3. Stop strict dieting.
a. It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and (you guessed it) ravenous. When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance.
4. Give in to cravings, a little.
a. When stress drives you toward something sweet or salty, it's okay to yield a little. "It's much better to indulge in a small way and cut off your cortisol response before it gets out of control," says Epel. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.
5. Curtail caffeine.
a. Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone. In one study by the University of Oklahoma, consuming the equivalent of 2½ to 3 cups of coffee while under mild stress boosted cortisol by about 25%—and kept it up for 3 hours. When subjects took 600 mg of caffeine (the equivalent of 6 cups of java) throughout the day, the hormone went up by 30% and stayed high all day long. You'll experience these effects even if your body is accustomed to a lot of lattes. And because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine altogether.
6. Power up breakfast.
a. Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body. And these deficiencies lead to increased cortisol levels and food cravings, says Talbott. But you can fight back by eating a breakfast that's high in these nutrients. He suggests some OJ, a grapefruit, or a large handful of strawberries to supply vitamin C; 6 to 8 ounces of low-fat yogurt, which contains calcium and magnesium; and a whole grain bagel or toast with a bit of peanut butter. Whole grains are bursting with B vitamins, while peanut butter contains fatty acids that can decrease the production of stress hormones. Don’t forget a lean source of protein to keep you feeling fuller, longer and keep those cravings at bay.
7. Sleep it off.
a. The most effective stress-reduction strategy of all: Get enough shut-eye. "Your body perceives sleep deprivation as a major stressor," says Talbott. A University of Chicago study found that getting an average of 6½ hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends 7 to 9 hours. As if that weren't enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite—particularly for sweet and salty foods—increased by 23% in people who lacked sleep. The good news: A few nights of solid sleep can bring all this back into balance, and getting enough regularly helps keep it there. Says Talbott, "You'll eat less, and you'll feel better, too."
Best of wishes in implementing some of the provided tips to help you with your stress and weight management. The Health & Fitness Academy team would be thrilled to be a part of your support team in your stress and weight management efforts! Please let us know how we can help!
Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net
208.557.2823
Wednesday, January 6, 2016
Resolution OR Resolution & Resolute
Last week, Jen wrote to us a great blog regarding resolutions and setting them for this year. This week, let's discuss how to make sure you succeed with those resolutions.
In December
of each year, roughly 45% of people make New Year Resolutions for the upcoming
year. Some people follow through with their resolutions, while most people don’t.
Why is that?
Isn’t a
resolution enough?
How can you help
ensure that you follow through with your resolutions?
First, let’s
define a resolution. A resolution is a
resolve; a definite or earnest decision or determination.
Below,
thanks to list25.com, is a list of 25 common New Year Resolutions (as of 2014):
·
Lose Weight
·
Exercise
·
Quit Smoking
·
Quit Drinking
·
Get a New Job
·
Get Out of Debt
·
Save Money
·
Eat Healthier
·
Get Organized
·
Spend More Time with Family
·
Manage Stress Better
·
Enjoy Life to the Fullest
·
Stop Procrastinating
·
Travel
·
Improve a Relationship
·
Learn a New Language
·
Have Better Sleep
·
Spend Less Time on Facebook
·
Spend Less Time Watching TV
·
Get Rid of Old Clothes
·
More Biking
·
Run a Half or Full Marathon
·
Try an Extreme Sport
·
Do Something for Charity
·
Have a Baby
So, with all
of these resolutions, which vary widely, why is it that many people are
unsuccessful at achieving them?
The secret:
resolute.
Resolute is defined as being firm or
determined; unwavering.
You can have
multiple resolutions, but if you are not resolute about them, you will likely not
succeed.
Having a
resolution without being resolute is an incomplete equation. The equation
should be
Resolution + Resolute = Success
If you have made
a resolution (a definite or earnest decision or determination) you must also be
resolute (firm or determined, unwavering).
If you truly
want to achieve your resolution, you must be unwavering; regardless of what actions,
time, money, or sacrifices it might take.
When
deciding on your New Year Resolution(s), make sure that you are willing to be
resolute about them, if you really want to accomplish them. Don’t rely on luck,
chance, or a half effort.
Take
ownership of your resolution, be resolute, and strive to achieve that
resolution until you do!
Good luck
with your resolutions for this year!
Until next
time,
Miranda
Harris, CSCS , HFS
mharris@mvhospital.net
Friday, January 1, 2016
Happy New Year or More of the Same
I don't know about you, but I am still in a bit of disbelief that a new year is upon us. The last one was so full of great, hard, exciting, tough, not so wonderful and magnificent moments for me and the time seemed to just whirl on by. I hope you were able to experience some of those same emotions and had moments that took your breath away.
Now, standing at the opening of a new year, we have a beautiful white slate in front of us. (Literally for those of us living in snowy places.) No doubt all of us have visited the New Year's Resolution mindsets or had conversations with ourselves or others about just what those resolutions are going to be and that this year by dang we are gonna keep them.
While looking into the definition of the word Resolution I found that it has much the same verbiage and meaning as the word Resolve, only Resolution is a Noun and Resolve is a verb. The gist of the definition is: to come to a definite or earnest decision about; determine (to do something).
In making Resolutions, just how determined are you really? How about earnest? And...are you making a resolution (noun/ without action) or are you resolving to to something (verb/with action?) Let's look at this a little closer and from a slightly different viewpoint.
When you made your resolutions for this year did you focus on problems or things that you or others would like to see different about you? Ex:"I will lose weight," "I will get out of debt," I will stop eating sugar," and so on. The focus here is on things that are wrong with you or not good enough and trigger victim mentality and ultimately, abandoning the resolution and falling down the rabbit hole and adding proof that you are indeed a failure. Ugg!! That felt icky just writing it.
Let's look at another possibility for creating resolve and change in your life in a more empowering fashion. Take a closer look at what excites you, makes you feel alive, what evokes passion and appreciation for who you are and what you desire to create in your life. From this inspired vantage point set a outcome that has a long-term direction, allowing you to take the necessary baby steps along the way that create growth and success.
Focusing on what you want and having clarity in your vision allows you to be solution minded as you make course corrections rather than falling into victim because you missed a date or marker based off of something you don't want, like being heavy, in debt or jacked up on sugar. Staying clear on what you desire to create will keep you more inspired and more likely to take action for a the long haul and less likely to be a statistic.
As you move forward into this coming year I challenge you to really look at your past year and decide whether you really want a New Year full of the things you desire OR...more of the same. If you want more of the same, well than by all means keep doing what you're doing and you are bound to succeed. If you really want a New Year with different outcomes, be willing to take a different view and do a some things differently, and crazy enough...you will succeed!
Remember as you move forward to build a good base first. Look at the simple yet overlooked basics in our lives like, hydration and whole foods, sleep and relaxation, movement and connection. Don't go out and get all crazy with your goals but rather look to build a good base and do more of the above in order to strengthen your resolve to create what it is you Really want for your life.
You got this! We got you! Now get out there and create magic!
If you would like a little incentive for movement and connection, the Health and Fitness Academy at Mountain View Hospital is hosting a Minute Masters Challenge. The idea is to bring more awareness to moving more by way of 1000 minutes a month for the next 3 months. The challenge starts Monday January 4, 2016. For further details please contact us at 557-2823.
Whatever you do, have Fun doing it!
Until Next Time...Go BE Great!
Jennifer Saunders
BS, Reiki Energy Therapy
ACE Certified Personal Trainer
Behavior Change Specialist
Life Coach, ButtinGear
Now, standing at the opening of a new year, we have a beautiful white slate in front of us. (Literally for those of us living in snowy places.) No doubt all of us have visited the New Year's Resolution mindsets or had conversations with ourselves or others about just what those resolutions are going to be and that this year by dang we are gonna keep them.
While looking into the definition of the word Resolution I found that it has much the same verbiage and meaning as the word Resolve, only Resolution is a Noun and Resolve is a verb. The gist of the definition is: to come to a definite or earnest decision about; determine (to do something).
In making Resolutions, just how determined are you really? How about earnest? And...are you making a resolution (noun/ without action) or are you resolving to to something (verb/with action?) Let's look at this a little closer and from a slightly different viewpoint.
When you made your resolutions for this year did you focus on problems or things that you or others would like to see different about you? Ex:"I will lose weight," "I will get out of debt," I will stop eating sugar," and so on. The focus here is on things that are wrong with you or not good enough and trigger victim mentality and ultimately, abandoning the resolution and falling down the rabbit hole and adding proof that you are indeed a failure. Ugg!! That felt icky just writing it.
Let's look at another possibility for creating resolve and change in your life in a more empowering fashion. Take a closer look at what excites you, makes you feel alive, what evokes passion and appreciation for who you are and what you desire to create in your life. From this inspired vantage point set a outcome that has a long-term direction, allowing you to take the necessary baby steps along the way that create growth and success.
Focusing on what you want and having clarity in your vision allows you to be solution minded as you make course corrections rather than falling into victim because you missed a date or marker based off of something you don't want, like being heavy, in debt or jacked up on sugar. Staying clear on what you desire to create will keep you more inspired and more likely to take action for a the long haul and less likely to be a statistic.
As you move forward into this coming year I challenge you to really look at your past year and decide whether you really want a New Year full of the things you desire OR...more of the same. If you want more of the same, well than by all means keep doing what you're doing and you are bound to succeed. If you really want a New Year with different outcomes, be willing to take a different view and do a some things differently, and crazy enough...you will succeed!
Remember as you move forward to build a good base first. Look at the simple yet overlooked basics in our lives like, hydration and whole foods, sleep and relaxation, movement and connection. Don't go out and get all crazy with your goals but rather look to build a good base and do more of the above in order to strengthen your resolve to create what it is you Really want for your life.
You got this! We got you! Now get out there and create magic!
If you would like a little incentive for movement and connection, the Health and Fitness Academy at Mountain View Hospital is hosting a Minute Masters Challenge. The idea is to bring more awareness to moving more by way of 1000 minutes a month for the next 3 months. The challenge starts Monday January 4, 2016. For further details please contact us at 557-2823.
Whatever you do, have Fun doing it!
Until Next Time...Go BE Great!
Jennifer Saunders
BS, Reiki Energy Therapy
ACE Certified Personal Trainer
Behavior Change Specialist
Life Coach, ButtinGear
Subscribe to:
Posts (Atom)