HOT Summer fun!!

Hot summer fun!!

Cell phones, IPods, Lap tops and Skype have brought our world into our homes and have stopped us from going out into it. June is such a beautiful month in Idaho, are you outside enjoying it or are you spending your workout time inside on another piece of electronic equipment? P90X, Cross fit , boot camps and ultimate challenges have shown us that we don’t need a lot of equipment to get a good workout. This style of exercise open the door for so many opportunities to get out and breath fresh air, fire up some more brain cells and get some sun!!

So this month FREE UP YOUR OPTIONS…..and get outside. Here are a few good reasons why…..

1. It’s Free

One of the greatest benefits of exercising outdoors is that it’s free! While a gym membership could cost $30 or more per month, no one’s going to make you pay to walk outside, go for a bike ride or go hiking. There’s more space, more freedom and you don’t have to pay a dime to experience any of it.

2. Exposure to Vitamin D

The sun is a great mood booster, and the vitamin D it provides is wonderful. It makes your bones stronger, strengthens your immune system and helps protect your body against cancer. Although vitamin D can be obtained from other sources, the sun is still the best source for the human body.

3. More Fresh Air

No one likes the musty, sweaty smell of gym air, and we know that it’s dirty, too. Environmental agencies in the United States predict that indoor air is two times more polluted than air outside. Who doesn’t prefer the smell of nature to the smell of their treadmill partner’s sweat?

4. Mental Stimulation

Exercising outdoors provides mental stimulation that indoor workouts can not. Whether you’re working out at home or in a gym, you’re surrounded by the same four walls for your workout – and they probably aren’t very exciting if you exercise there regularly. On the other hand, going outside gives you constantly changing scenery that stimulates and excites your brain, your mind can get a workout at the same time your body does when you exercise outdoors.

5. New Exercises

Although video games may claim that their exercise simulations are just like the real thing, it simply isn’t true! Hiking outdoors is physically more demanding than a treadmill on an incline, and bicycling on a biking path gives you more opportunities to push yourself than setting a program on a stationary gym bike. There are more exercise types to try if you are willing to go outside, so give them a try.

6. Mood Improvement

Exposure to sunlight is a common treatment for depression and other mood disorders. Studies show that depressed exercisers who go for a walk outdoors feel happier and have better self esteem than those who walk on a treadmill indoors. Endorphins, which can raise your mood and keep it stable, are released when you spend time in the sun. A walk outdoors is the perfect fix for a bad mood!

Don’t forget to stretch

Send any questions to ghouston@mvhospital.net or call 208-557-2823

"Slow it down!"

“S-L-O-W”

Did you know that eating slowly is one of the hardest yet greatest habits to master in order to affect fat loss?!

            Last weekend I was in Boise for districts for tennis and anytime my teammates and I are in Boise the first place we always want to eat is… “The Cheesecake Factory”! Who can pass up the opportunity to eat there?! Amazing food that we don’t have here in Idaho Falls, so jumping on the opportunity is a no-brainer! However, in my previous experiences, leaving the Cheesecake Factory in anything but a food coma with an extremely full belly is just impossible to imagine. Eating slowly has proven to be very difficult for me but this time, luckily, was a little different…

My Precision Nutrition program asked me, “What would it be like to leave the table feeling light, lean, full of energy and yet still satisfied?”

·         When people eat fast, they eat more. Sometimes even with more food they still don’t feel satisfied. Ever felt burpy, bloated, regretful, heartburny, or like you ate nothing at all?

How do we change this?

·         20 minutes to full

o   From the moment you smell or see food, the body begins working to make enzymes and hormones to digest the food we are about to eat and eventually tell the brain that we have had enough.

o   Unfortunately, this process is somewhat slow and we don’t usually get the “I’m full” memo for about 20 minutes. Can you remember the last time your meal lasted 20 minutes?

o   Amazingly, your body knows what it needs! You just have to do your part by slowing down and allowing it the opportunity to send the right signals at the right times and not eat so much so quickly that your body hasn’t had a chance to catch up yet.

Some strategies for eating slowing…

·         Set aside time to eat.

o   I actually have to schedule time in my work schedule to eat. Seems crazy but sometimes if I don’t do it, I won’t eat soon enough and when I wait too long, my hunger overwhelms any good decisions I would have made as well as the amounts I would have chosen.

·         Use smaller serving plates.

o   I actually really like this one and use it often. I use side plates for my meal plates when I at work and home.

·         Put down utensils between bites. Breathe.

o   This was an especially useful tool for my “Cheesecake Factory” expedition! When I set down my utensils I would also then sit on my hands (I was partially cold in the restaurant) but it also helped me focus on the mouthful that I had and not rush into the next while visiting with my teammates.

·         Become curious about food tastes and textures.

·         Set a timer.

o   The strategy that has worked best for me…when I remember to set my timer!

·         Eat with as few distractions as possible.

o   This is a tough one for me!! Anyone else struggle with this? Email me your thoughts!

Just remember, the quickest way to GAIN weight is to eat fast! Just ask Dr. Berardi who gained 70 pounds in 2 years while applying the F-A-S-T principle aka “speed gobbling”. So, SLOW DOWN and focus on PROGRESS not PERFECTION!

Until next time!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net

208-557-2823 O

208-821-2354 C

Find me some water!!!

FIND ME SOME WATER!!!

Okay, today is a Monday, my mind is blank, and I am having a hard time focusing. To top that off...it is beautiful, warm and sunny outside, but I am trapped indoors for awhile longer! So, when I think about working out I want to make it FUN today and I want it to be somewhere outside enjoying this wonderful day. That being said...why not find a pool, lake, pond, canal, creek, ANYTHING with deep enough water to get a good workout in? Water is a fantastic form of resistance and is a killer cardio workout and muscular endurance workout...so try this!

Water Workout

Jumping jacks
swim laps
high knees
butt kickers
squat jumps (squat down then burst/jump up as high as you can. swing your arms)
jog/sprint laps

***do each exercise for 1 minute. Complete 3 (or more) rounds total- 1 minute rest in between rounds

*always pump, swing, and press your arms up and down to utilize the resistance in the water to work your arms.
* push yourself as hard as you can to get the maximum benefit
*try to rest as little as possible

HAVE FUN, enjoy the sunshine, catch a few rays, and get an awesome workout in!

React or Respond?

What to write. What to write!  Ok...pay attention to what's goin on around you Jen.  Look for clues...there are always clues. Hmmm.....

Then I hear the sheepish, somewhat distressed voice of my 14 year old who is studying for finals (or suppose to be and I think Net Flix took over) call my name.  Mom.  Yes sweetheart, what's up?  I just ruined your computer. 

                                    Now time stands still!  How will I react/respond?

We all know what the typical response would be and I can tell you I wanted to have that explosion. Somehow, my learning, the look on my daughter's face and the sound in her voice took over and I was able to respond rather than react. Inside I was doing all manner of contortions yet I was able to stay clear and focused on what was more important...my daughter. She already knew I would be upset and she could see it on my face and I am grateful the words that left my mouth were, "thanks for telling me." 

After a few moments with my curling iron, I went downstairs to assess the situation and to let my beautiful daughter know I was grateful for her courage to be honest, my feelings toward her didn't change, I love her and that somehow it would all be ok. Then I started praying hard it would and to have blessings for my intense patience. :)

This happens daily in our personal lives, only not always in such obvious ways. Crap happens and most times we move into reaction mode, usually creating more havoc. Instead of stepping back, for even a fraction of a second, to get into a space of choice where we can respond, we just react.

You're probably wondering what the heck this crazy lady is talking about.  Let's take a look.

You are at work, home or play and an event happens (hot chocolate!) which then in an instance triggers all kinds of thoughts and emotions we are not even aware of. Before we know it we are utilizing our coping mechanisms, usually unhealthy, and are onto creating more of an event or a whole new one. 

These are the excuses we use to stay inactive, overweight, unhealthy and stuck. However, we can stop the insanity by becoming aware...saying Stop...giving ourselves that fraction of a second to be Present and choose a different way. It allows us to be honest and to forgive ourselves and start a new way of thinking. So Beautiful...as was experienced this morning with my daughter and the hot chocolate.  She is more valuable than my computer and YOU are more valuable than the things that get you riled up and keep you in your patterns.

Look around you today and see what events occur that get you fired up or trigger emotion. Hopefully it won't be hot chocolate. See if you can identify you can identify your coping mechanisms and how you use them. Are you a reactor or a a responder in your life?

For more information on how to find and break these patterns come find me up in the Health and Fitness Academy.  Let's get you on that new journey of light, love and laughter.  It's waiting for you... go and get it!

As for my computer...the verdict is still out.  As for my daughter...she's amazing and we learned a great lesson.

Just after publishing this post...the computer guy called to let me know he was able to clean up my computer, even the keyboard!, and it is fully functional as far as he can tell.  Awesome!!

                                             Until next time...Go BE Great!!  

What’s the Skinny on Cardio???

Are there any good reasons to do cardiovascular training?

Here are just a few: increased muscular endurance, loss of fat, increased energy, greater wellbeing and a decrease in anxiety and depression. Moreover, aerobic exercise increases the level of HDL cholesterol (the good cholesterol), lowers blood pressure, improves immune system and helps protect the body against many ailments, including cardiovascular disease, stroke, hypertension, diabetes, and osteoporosis.

With all of these benefits I still find that getting clients to implement a cardiovascular program is one of the most challenging. There are many excuse…time, boredom, availability, or pride, because nobody wants to go into a gym where they already feel uncomfortable and “look” stupid because they can’t run a machine or have more jiggles than the woman on the treadmill next to them.

Here is the secret…..there isn’t one.

We make time for the things that are a high priority in our lives, and if that 5K or 20 lbs. isn’t enough to get you out the door then it is time to ask yourself what you really want. Boredom and availability are easily fixed with a varied routine walking, running, hiking, swimming, treadmill, elliptical, rowing, boxing, circuit training and biking can give you work out material for two weeks without ever having to repeat. Last but not least just like your TV remote that you can use to change channels and adjust volume without even looking at, the elliptical will become much less “intimidating” the more you use it, and the woman on the treadmill next to you worked hard to reduce her jiggles, and improve her technique and she’s just glad to have someone to say hello to, introduce yourself.

This week give this a try….

Monday

Take a walk somewhere you feel at peace, your favorite place, very Zen.

Tuesday

Ride a stationary bike with your favorite book, or that “Women’s Health” Magazine you’ve been meaning to get to that has been sitting by your bed for almost a month

Wednesday

Run a lap, Walk a lap… at the High School Track. It doesn’t matter how fast you run just how many runs you can get in.

Thursday

Take it out on the bag. Find out what gym in your area has punching bags and equipment or a kickboxing class. Pay the daily fee to try it once (most gyms will give you the first class for free, ask about that). Take out the stress of your work day, guaranteed that in 15 minutes or less you will find yourself smiling.

Friday

What is your favorite Friday reward? Figure out how many calories are in that ice cream cone, or mocha latte and how long it will take to hike off the calories in the foothills around town.

Don’t forget to stretch

Send any questions to ghouston@mvhospital.net or call 208-557-2823

Fantastic Fat!

Fantastic Fat

Did you know Fat has 6 major roles in the body?

                *It provides an energy source

                *It helps make and balance hormones

                *It forms our cell membranes

                *It forms our brain and nervous systems

                *It helps transport vitamins that are able to be dissolved in fat (vitamin A, D, E, and K)

                *It provides fatty acids that the body can’t make (some forms of Omega-3 and Omega-6)

Some of you may be thinking,  “ya, ya, ya, blah, blah, blah, why is this important? Why should this matter to me?”

                Well…overall health is determined by the balance of fat consumed; the balance between saturated fats, polyunsaturated fats, and monounsaturated fats (Omega-3 and Omega-6). For example, Omega-3 fats help keep our cells more “fluid” which allows cells to receive messages from the body better, allows muscle cells to become more sensitive to insulin, as well as improve your memory and mood.

“So? What does this mean and what should I do about it?”

            To start, work on improving your intake of some “Healthy Fats” like Omega-3’s. Omega-3’s, like fish oil, help with all kinds of awesome things like:

                *Decrease the risks for heart disease, diabetes, and certain cancers (Super important!)

                *Increase metabolic rate (WOO HOO!)

                *Help reduce fat mass and increase lean mass (I’m loving the sound of that too!)

            *Reduce inflammation in the body (Relief!)

                *Reduce pain associated with inflammatory disorders such as arthritis, chronic fatigue…etc (These just keep getting better and better!)

                *Improve your mood while decreasing symptoms of depression (Smiles!)

Wow! I never realized how many things healthy fat intake can help with. Amazing! Once learning more about Omega-3’s and how stellar they are, Precision Nutrition gave me some suggestions on what options to incorporate into my healthy eating habits.

·        Fish oil, like Barlean’s Omega Swirl, is AMAZING! So incredibly tasty! I have found Lemon Zest and Key Lime and have a difficult time making a decision on which to buy, so I normally buy both and trade back and forth daily. And I just “drink” it right out of my 1 tsp measuring spoon each morning, it’s that YUMMY!

·         Flax oil

·         Chai seeds

·         Flax seeds

·         Hemp seeds

·         Algae oil

“Seriously, how am I supposed to incorporate those weird things into my healthy eating habits? That’s not very realistic!”

            Well…try a few of these quick shake recipes and see what you think! Recipes are from “Gourmet Nutrition: The Cookbook For The Fit Food Lover.”

http://www.precisionnutrition.com/products/books/gourmet-nutrition

                                                            Raspberry Mocha Shake (post workout)

   Hot Water                                        1 tbsp

    Instant Coffee                                 1 tsp      *can use decaf if you prefer

   Ice cubes                                            3

    Low fat milk                                     1 cup

    Low-fat cottage cheese              1 cup

    Raspberries (frozen)                   1 cup

    Chocolate whey protein           1 scoop or equal to 25g protein

     Almonds (blanched)                   2 tbsp

     Fish oil                                               1 tsp

Mix instant coffee and 1 tbsp boiling water in a countertop blender. Add ice cubes to chill the coffee. Combine the remaining ingredients. Blend on high until mixture is smooth and creamy. Serves 1 large (589.4 calories) or 2 small (294.7 calories).

                                                         Mint Chocolate Shake (anytime)

                                                         Mint tea (strong)                          ½ cup

 Water                                                  ½ cup

 Ice                                                          1 cup

Chocolate whey protein           2 scoops or equal to 50g protein

Low-fat plain yogurt                   1 cup

 Flaxseed oil                                     1 tbsp

Semi-sweet chocolate chips     1 tbsp

                                               

Steep a mint tea bag in ½ cup of hot water for 5 minutes. Squeeze remaining liquid from teabag and discard. Add 1 cup of ice to the tea. Combine all ingredients in a countertop blender. Blend on high until mixture is smooth and creamy. Serves 1 large (593.0 calories) or 2 small (296.5 calories).

Until next time!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net

208-557-2823 O

208-821-2354 C

A workout for anytime, anywhere, any day!

Hey everyone! You ready for a killer workout that you don't even need to be in the gym for? It's May, it's sunny, and it's getting warmer...so why waste the good weather? Let's go outside and do a circuit using only your body weight!

Here is the workout: Do each exercise for 1 minute, 3 rounds total. 15 seconds rest in between exercises.

1. Squat jacks- like regular jumping jacks but instead of just jumping out, do a squat then jump back up and hands together above your head.

2. Hand release push ups- regular pushups on the ground, but when you go down to touch your chest on the ground, pick up your hands, allowing your chest to rest on the ground for just a second, then push yourself back up.

3. Outside mountain climbers- in a straight arm plank position, flat palms on the ground and feet behind you, reach your right leg to the outside of your body aiming for your right elbow. Do the same thing on the left side

4. Ski jumps- alternating jumping side to side from your left to your right foot. Bend your knees, stay low, keep your core tight, and shoot for distance! You are constantly only on ONE foot. Both feet never touch the ground. Really use those legs to push off

5. Burpees- oh the dreaded word "burpees!" Start standing straight up, squat down and put your palms on the ground. Kick your legs out behind you so you are in a straight arm plank position. Do a pushup. Then hop your feet back in to a squat position by your hands and jump straight up! Repeat.

This is a 15 minute, full body workout that will help with muscular endurance, cardio, strength, fat loss, and functional movement. Good luck, work hard, and HAVE FUN!!