Major Myth

Major Myth:

Time to debunk a major myth!

It’s common to see athletes or those focused on weight loss to perform fasted cardio, which is a technique used to optimize fat loss by exercising on an empty stomach first thing in the morning. 

However, the research doesn’t support this as being a healthy means of losing weight given that training with depleted glycogen levels has been shown to increase proteolysis (muscle breaking) to be used as a substrate for energy and repair. Thus, fasted cardio has a negative impact on muscle building and maintenance (Schoenfeld, 2011). 

So what does this mean? 

Don’t work out on empty!

Make sure to eat something before you workout. Especially focus on foods high in protein and carbohydrates, and low in fat since high fat foods can lead to gastrointestinal distress during workouts.

Also, don't forget about HFA's "Not Your Grandma's Bingo" challenge going on now. If you are interested stop by the Health and Fitness Academy to pick up a bingo card. 

Citations: 

Schoenfeld, B. (2011). Does cardio after an overnight fast maximize fat loss?. Strength & Conditioning Journal, 33(1), 23-25

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Not your grandma's BINGO abdominal workout

B-I-N-G-O

This weather has me ready for fall weather!
 Fall is my favorite season of the year and in Idaho we have the most beautiful season.. HFA just started our 3^rd quarter challenge. “Not your Grandma’s Bingo” is in full swing and everyone is excited about getting in better shape this winter. To help you on your way I have written you a BINGO workout for this week.
Time to get this party started!

Sets of 20

B-Bicycle Crunch

I-Incline Physio ball plank

N-Negative straight let raise (start with legs up and slowly lower them down until body is straight)

G-Go for toes

O-Oblique reach-through

Then back through with sets of 25 then 30 and finally sets of 35

This is sure to get that core system strong and ready for skiing this winter! I hope your challenge is going well let us know at HFA@mvhospital.net if you could use any extra help.

My name is Trevin

                This goes down in history as the first blog I have ever written. Growing up, I used to find them a little girly, but I guess I’ll do it anyways ;). My name is Trevin Swensen and I just started training at HFA three weeks ago. My experience has been great thus far and I am excited for the many relationships I will form through this job. I am very passionate about personal training and can’t wait to help people reach their fitness goals. My love for fitness stemmed from a long career of athletics. I don’t know how to not be fit, if that makes sense. My goal is to teach people that working out can be fun and that within the wide variety of exercise, there is something out there for everyone. Staying fit is a lifestyle and I’m excited to help people live it.

Aside from being in the gym I really enjoy being outside. Hiking, swimming, snowboarding, you name it and I’ll probably do it. I’d like to say that I’m open to new things, but that often leads me trying new food and I always end up regretting that decision haha. I am deathly afraid of sharks, I don’t know why, but I just cringe thinking about them. I know I said I like to swim, but by that I mean in a swimming pool or a lake. Put me in the ocean and I’m having a panic attack.  I’m married to my beautiful wife Hailey and was raised in a family of six. No kids yet, but I hope to one day have a large family! I know that this blog is super random, but I just wanted to share a little bit about myself. Can’t wait to meet you all.

Trevin 

Vacation Tips to Staying on Track

Can you believe it is already the end of July?!! Summer is winding down and it seems like we are all getting in one last trip or vacation before we have to get back to a routine. But trying to stay on track with eating habits and exercise habits can be hard when we are away from home and on the road. So here are a few tips below to get you through and help you with your health goals to keep you moving forward and not fall back into old habit!


1. Do Your Homework

Before you even leave town, investigate the workout facilities in and around your hotel. Some hotels offer fitness classes, gyms, even walking programs. Also, check for nearby parks with jogging trails or local gyms with day passes.

2. Pack It Up

Your suitcase will easily allow room for a resistance band and a jump rope. Use the resistance band for upper and lower body strength-training moves. The jump rope provides an intense cardiovascular workout in a short bout of time.

3. Carry a Load

Instead of packing one large suitcase with rollers, try distributing your luggage between two smaller suitcases. Then, balance the weight of the two cases on each side of your body as you carry your bags through the airport. Your upper torso will feel the burn.

4. Take Some Steps

Strap on a pedometer and count your steps each day. Aim for 10,000 steps per day as you trek your way through your destination's tourist sites.

5. Take a Detour

If your vacation involves a long road trip, plan a day for a hike along the way. Check with the parks or forestry service in the areas along your route to find a trail that fits your fitness level.

6. Get Adventurous

Rent a bike, kayak, or surfboard. Many rental shops also offer lessons. Try something new on vacation, and burn a few calories while you're at it.

7. Eating Choices

Pack your food to snack on and for meals rather than going out every time you are hungry and save yourself time and energy from having to burn off all those extra calories that you just ate!


Just remember to make smart decisions, it is not good to complete cut out the things that you love to eat but don't go nuts when you are vacation and lose control. Good, Better, Best, make a good decision, make a better one if you can, but always strive to make the Best decision for YOU! And remember why you are taking a trip in the first place, to take care of you! We all need a little TLC from time to time, so make sure you are taking care of you! You are an investment and a dang good one at that!! So get out there and enjoy the sunshine and your friends and family and stay true to your goals!!

Not your Grandma's BINGO

NOT YOUR GRANDMA’S

Who doesn’t like a great game of BINGO?  

HFA’s monthly challenge to you is to play BINGO - see the rules below and start playing.  

Rules To Play:

  Step 1) Go to https://goo.gl/forms/25VSQgGFuDo33eB32

  Step 2) Fill out the 5 question survey to be eligible to win prizes and have the option of getting reminders!

 Step 3) Choose your way to BINGO by completing the challenges (up, down, or diagonal). You can complete multiple challenges in a week!

 Step 4) When you get BINGO email your completed card to HFA@mvhospital.net to receive your prize then go for BLACKOUT!   

The deadline is  September 1s t  

BINGO prize: Mountain View Hat

Blackout Prize: Free pass from various businesses including Guns N’Gear Shooting Range, iJump, and many more!

Sample card:

Do 15 pushups daily for a week	Track everything you eat for a week	Every hour get up and stretch for at least 3 minutes for a week	Do 10 lunges every time you go to sit in your chair
Use your free Personal Training Session call: (208) 557-2823	FREE Space	30 jumping jacks every day for a week	Try at least 1 new fruit this week
Create a new workout playlist	Go for a walk with your family and/or friend	Write 3 things you are grateful for daily this week	Eat at least 3 different vegetables in a day
Drink at least eight 8oz glasses of water in a day	Be outside for 15 minutes a day for a  week	No pop/ soda for a week	Get 10 more minutes of sleep than you usually do

Mid-Summer Motivation

Mid –Summer Motivation

It’s been hot outside and summer is in full swing! As we approach the mid-way point of summer, now is a great time to check in on your #SummerHealthGoals! Do you need help with motivation? Here are some great quotes to think about as you are working towards your goals:

“Life is like riding a bicycle. To keep your balance, you must keep moving.” Albert Einstein

 

And my personal favorite:

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.” Pele

Keep working hard Health & Fitness Academy Team members…and if you need help the HFA Staff is here to guide you along the journey towards your GOALS!

Cheers,

Danielle Maloni

BA, ACE-CPT, NASM- CPT, ACE-Peer Fire Fighter Trainer, Yoga Fit Trainer

Bored With The Same Old Push Ups?

Here is some great push up variations to switch things up!

Close Stance Push Up

Instead of having your hands outside of your shoulder in a regular push up, bring your hands in close so they are about shoulder width apart, and as you move toward the ground make sure to keep your elbow tight by your side. Make sure to keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high either. This exercise puts extra focus on the triceps region, which is the back of the upper arm.

Incline Push Up

Line up on a bench or chair with your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high. This specific exercise puts a focus on the lower portion of the chest.

Decline Push Up

Line up on the ground with your feet on a bench or chair with your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high either. This push up variation puts a focus on the upper chest and the anterior deltoids, which is the front part of the shoulders.

Single Leg Push Up

Line up on the ground with one foot in the air and your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high. This puts a focus on the chest, as well as the body’s stability muscles.

The benefit to these workouts is that they can be done anywhere, and will take your push up training to the next level.

I hope this helps you as you prepare for our push up challenge, and if you have any questions please feel free to contact the Health and Fitness Academy at 208-557-2823 or you can contact me directly at nbernal@mvhospital.net

Noah Bernal BS, MS, CISSN

Obstacles

Are you letting obstacles stop you from getting what you want?

Are you ready to stop?

You are worth it....
ghouston@mvhospital.net

Have a happy day!

6 Tips for Better, More Effective Push-ups; Technique and Cues

6 Tips for Better, More Effective Push-ups; Technique and Cues

HFA is excited for the upcoming Push-up Challenge! Here are some tips on technique to help you with your push-ups.

1-ENGAGE YOUR CORE

                Flex your abs. This helps you keep a neutral spine and contributes to full body tension.

CUES:

 1. Imagine you are going to be punched in the belly. Brace your core.

 2. “Pull” your palms to your toes. (Obviously your palms are not going to touch your toes,                but trying to “pull” them together creates the necessary tension to activate your core.

2-SQUEEZE YOUR GLUTES

                Squeezing your glutes protects your low back, improves your posture, and contributes to having that neutral spine.

3-PACK YOUR ELBOWS, DRAW YOUR SHOULDERS BACK

                A wide flare from the elbows while doing pushups leads to shoulder injury and rotator cuff issues. When shoulders are shrugged around the ears, it compromises your neck and upper back. When you “stack” your joints, it improves your shoulder health, range of motion, and recruits your triceps and lats.

                CUES:

1.       Hold a business card in your armpit.

2.       “Stacking”: Hands under elbows, elbows under shoulders

4-GRIP THE FLOOR

                This will help you engage more back muscles and maintain a solid upper body.  

                CUES:

1.       Thumbs facing each other, open fingers, grip the floor

2.       Screw your hands to the floor.

5-PULL YOUR CHEST TO THE FLOOR AND PUSH THE GROUND AWAY FROM YOU

                “Pulling” your chest to the floor, or leading with your chest, helps prevent head bobbing and sagging hips. It is also an effective way for you to keep from letting gravity lower you so you stay in control throughout the push-up.

                CUES:

1.       Head in a neutral position (looking slightly ahead of you). Lead with your chest, not your nose.

                “Pushing” the ground away from you helps you lift your body as one unit and maintain that full body tension. Don’t let your muscles relax at the bottom. Remember: the same cues apply at the bottom of the push-up as they do at the top.

6-BREATHE

                Inhale as you go down, exhale as you go up.

Keep up the great work!!!

Sources: menshealth.com; mensfitness.com

It's Never too Late

We are almost half way done with our PUSH-UP challenge!! How are you doing? If you haven’t begun it is not too late to start, it is NEVER too late to start on a goal!

Never quit or give up before you have even really started! How then will you know what you are really capable of?


Besides reminding everyone of our Challenge, I also want to take this opportunity to challenge each of you to keep reaching, keep stretching and dreaming. I know it is easy to stay in our "comfort zones" what we are familiar or accustomed too, but this life is about change. There will always be change, in fact that is the one thing that we can count on. That there will ALWAYS be change in our lives. That doesn’t mean it is easy, but rather than avoiding it or trying to run from it. Accept it! Embrace it!! And see what it does to not only make you a stronger person. But also to be a more powerful influence in the people’s lives around you as well! So try something new, chase your dreams and remember that it is NEVER too late for anything!!

 

***A reminder for those who have participated in our Challenge we will be having our wrap up party on August 3rd at 6:30pm! Hope to see you all there!***