Oh those "PESKY" CARBS!

OH those PESKY CARBS!

Carbs are good! No, carbs are bad! No…wait, uhhggg! With all the fuss about carbohydrates, it’s difficult to know what to do!

So, what is it we really need to know?

Ultimately that depends on your goals BUT I have found most of the population just wants to know how to improve their health, their body composition and their performance. They aren’t shooting for super extremes.

Knowing this, now it’s time to discuss SMART CARBS and the CARB CONTINUUM.

Smart Carbs              Precision Nutrition

            "Smart carbs" are carbs that are health-promoting, slow-digesting, and nutrient-rich.

SMART CARB TYPE #1: HIGH-FIBER CARBS

            These include:

                        Most vegetables

                        Most fruits

                        Legumes: beans, lentils, etc.

*All of these carbs digest slowly (because of their high fiber content). They keep you

feeling full and energized for a long time.

            *They’re rich in vitamins, minerals, and phytonutrients, and generally, pretty darn good for you.

            *These carbs are high-octane fuel for the elegant and fine machine that is your body.

SMART CARB TYPE #2: STARCHY CARBS

            These include:

                        Sweet/starchy fruits: bananas, plantains, fresh figs or dates

                        Starchy tubers: potatoes, sweet potatoes, taro, yuca

                        Whole grain rice: brown, wild, red rice

                        Oats

                        Other whole grains, e.g. quinoa, amaranth, buckwheat groats, corn, etc.

                        Whole grain flour products: e.g. whole grain breads and pastas, etc.

            *Like carb type #1, these foods are also generally higher in fiber and beneficial nutrients, and digest relatively slowly. 

            *While most of these foods are “healthier”, they're much more carb-dense than Carb Type #1.

Keep it simple.

          *More fiber and nutrients + whole foods = more value. Smart.

            *Less fiber and fewer nutrients + processing = less value. Not so smart.

Always look to add more value to your diet. Think about how to make each carb choice just a little bit better.

Carb Continuum

Can you guess who tolerates carbs better?

 For health, body composition and performance goals:

            Endomorph’s:   (poor tolerance)

                        Top/Middle of the pyramid is reserved for after activity ONLY. Load up on veggies at all times of the day!

            Mesomorph’s:   (moderate tolerance)

                        Top/Middle of the pyramid is reserved for after activity but can be incorporated into a few additional meals throughout the day as long as health, body composition and performance goals are on track. Load up on veggies at all times of the day!

            Ectomorph’s:   (excellent tolerance)

                        Top of the pyramid is reserved for after activity. Middle of the pyramid should be encouraged in more meals throughout the day. Load up on veggies at all times of the day!

                       

Are you struggling with meal ideas?

Examples:

Instead of this…Eggs & Toast

 Try this...Fruit/Veg & Eggs                                                       
Instead of this...Chicken on rice Try this...Chicken on a salad

Remember: One day at a time, one small change at a time. And whatever you choose today, eat it slowly and mindfully, to 80% full.

Please feel free to contact me at any time with questions!

Hayley Jones, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hjones@mvhospital.net

           

...and along comes baby

IT'S OCTOBER!!! Holy moly.

There are so many changes going on all around us. The weather, the length of the day, the environment, many of our schedules, the types of food in season, even changes in ourselves. So, what are we going to do about it? Are we going to just watch all of these changes happen around us, are we going to makes some adjustments ourselves, or are we going to choose to ignore it all and keep on keepin' on as is?

For me personally, I have had a few very big changes occur recently and a few to come in the near future, some life altering. The biggest trial, blessing, alteration to my regular routine, and adjustment to my life all wrapped in to one has been the beautiful opportunity of pregnancy. To some, the word "pregnancy" may mean glorious, wonderful, beautiful, or perfect...it has had a different meaning to me. Although I do agree, at times being pregnant is all of those descriptive words but I did not feel that way until this second trimester. (I swear I am going somewhere with this so bear with me)

My first trimester was HARD, it felt incredibly long, I was constantly bloated, nauseous, uncomfortable, tired, and had no idea what the heck was going on inside me that was sucking the life and energy out of me. I hated not having full control over by body. It wasn't until I felt my baby girl kick for the first time that all of those symptoms left, I felt happy and beautiful, and everything felt so much more real. Yes, my first trimester was difficult but I am proud to say that I did not let my irritations, changes in my body, and lack of comfort affect my ability to live and be ME. Don't get me wrong it has not been easy and modifications, changes and alterations have needed to be made, no doubt, but I haven't ever let pregnancy become an EXCUSE rather than a BLESSING.

Now, let's tie all of this in to fitness and nutrition. How easy is it to make excuses not to work out or eat right? How often do we make excuses? Let me list a few common ones...

" I had knee surgery 25 years ago so I can't do any leg exercises..."
"I have a bad shoulder so I can't really lift weights..."
"I am overweight so I can't do anything but walk..."
"I am old so I can't work out..."
"I am thin already so I don't need to worry about what I eat or workout..."
"I am pregnant so I get to eat what I want and don't have to work out..."
"I am so busy with work and kids that I don't have the time to workout or eat healthy..."
"I can't eat healthy because I have to cook meals for my family too and they don't like those foods..."
"I can't afford a gym membership"
"I can't afford to eat healthy"


And the list goes ON AND ON. I bet if you were to think about all the aspects of your life, your kids, your spouse, your work schedule, your financial situation, etc. you could come up with a few EXCUSES right? We all could come up with some, but are they valid? Most likely...no. They are just EXCUSES, that's all.

I currently have a client that was just diagnosed with ovarian cancer. She is just starting chemo treatments but what does she tell me? That the doctor said she may have enough energy to come to the gym and work out a little but if anything, at least go walking for exercise. She is determined to get back in the gym and hasn't let her diagnosis affect her in that way. If you have a better excuse than "I was just diagnosed with cancer and will have to go through 6 chemo treatments," let me know. Until then, enough with coming up with reasons NOT to be healthy, but come up with all the reasons TO BE HEALTHY.

A list of a few of the types of people I have worked with....

• shoulder injury
• ankle surgery
• knee replacement
• arthritis
• lupus
• osteoporosis
• Parkinson's
• 3 weeks post partum
• prenatal
• overweight
• incredibly thin
• emotional stress and depression
• back surgery- fusion of some discs
• very, very weak
• high cholesterol and blood pressure

and the other trainers here at the Health & Fitness Academy have worked with several others that aren't on that list. Yet, these clients have not made excuses although it would have been so simple to.

SO...change and excuse...how do those go hand in hand?
Often times we find ourselves having the desire to make a change in our lives whether it be big, small, long, short, hard, or easy but we find excuses that overpower that desire to want to change.

 I give you a challenge this month to asses and evaluate yourself, where you are in your life, where you are going, and where you want to be. Choose just ONE area that you would like to see some improvement and alteration. It can be health related through fitness and nutrition or it can be any other aspect in your life. Whatever you may choose, ponder your desire for change in that aspect. How bad do you want it? What are you willing to do to get there? WHY do you want it? How will it affect your life? How do you think you will you feel if you achieve it? Etc.
Then, set baby step goals to help you reach and accomplish this desire.

I am not perfect. None of us are. All we can do is TRY.

In closing...dare to take my challenge. Dare to make the change and set baby goals for yourself to get there.
Good luck, have fun although it may be difficult, and contact me if you have any questions at all or would like further assistance.

McKenzie Kidman
mkidman@mvhospital.net
208-557-2823

I recently fell in love with a woman

A while back I walked into a room and saw the most amazing woman and was unable to take my eyes off of her. I noticed the simple yet beautiful clothing she was wearing and how it hung so nicely on her body. I saw how her hair draped her shoulders and as she went by a fan how it freely and beautifully flowed in the breeze. I was quickly falling in love.

As I stood and watched her, she met my gaze and I locked onto those sparkling, beautiful eyes that led me to her soul. If I wasn't in love before, I was now.  I could see the beauty of her heart and how it shone through every part of her body. I could see how she owned her beauty and amazingness and that it came from deep within and wasn't without some battles. Her smile was intoxicating and I couldn't drink enough of it in and it left me wanting for more. Her voice was strong, yet gentle and kind as she spoke.  As I looked away I couldn't help but want to be in her presence always, to take in the beauty I was experiencing in those moments.

As I went to leave the room, I stole one last look and realized the woman I had seen and fallen in love with...was Me! I hadn't always felt like this and didn't always "show up" in this way. Life's experiences had knocked me down and roughed me up a bit but I kept pushing and fighting back, knowing there was so much more to me. As I stood in that room and saw the reflection of myself, I knew I owned it and had earned it. I had fought the battles that allowed me to be me and gotten rid of the junk that said I wasn't enough, I wasn't lovable, I didn't know how to do things and I was alone. The confidence that comes from loving myself is an amazing feeling and allows me to move through life with a little more grace and ease.  It also allows me to see other people for what they are...amazing...no matter where they are at in there own battles.

Being human and always learning, I still get to experience moments where I forget my amazingness and then have the chance to fall in love all over again.  It is such a beautiful thing!

This month take a chance on Falling in Love...with yourself, and see how life changing it will be.  Spend some time each day looking yourself in the face, even if only for a few seconds at first.  Really Look!! Talk to yourself and hear yourself remind you how beautiful and amazing you are. This is a powerful experience that will change your life, if you will allow it too.
Be Vulnerable!  Be Courageous! Dare to BE in Love with Y-O-U!

If you would like assistance with this exercise or other amazing & juicy life changing tid bits...give me a holler and it would be my pleasure to assist you.

Until Next time...Go BE Great!

ded•i•ca•tion

ˌdediˈkāSHə Noun:

1. The quality of being dedicated or committed to a task or purpose.

"His dedication to his duties"

synonyms:

commitment, application, diligence, industry, resolve, enthusiasm, zeal, conscientiousness, perseverance, persistence, tenacity, drive, staying power;

How long has it been since you have really thought about this word? What is the first thing that comes to mind when you do? An organization? A Sport? A relationship? Is it something you want to give away? Or something that you hope someone will gift to you?

Is it right to believe that we have been given a limited number of talents? You hear others around you say things like “I am just not good at ….” Or “I have no _______ (example; athletic) ability”. Is this fact, or is it just not politically correct to say “I do not want to”? You never hear someone say “I don’t want to lose weight” or “I do not want to be healthy” but everyday millions of Americans make that choice.

NOW is the time to re-dedicate yourself to your health and fitness goals. Not just the body you want today, but the strengths you want a year from now. Do not underestimate the power of consistency. Consistency will win a grudge match with “fast”, “flashy”, or “talented” any day with better results no matter what your goals.

He had a lot of talent, but didn't have much dedication, wasn't organized, didn't know how to learn, didn't know how to comprehend what he was doing, didn't try to learn how to get better.
Jack Nicklaus

GREENS

GREENS, GREENS, AND MORE GREENS!

Time management and procrastination sure have gotten the best of me this week! I got to thinking as I sat down to write this blog today why that may have been. I wonder if it’s because vegetables are my LEAST favorite! That’s right, LEAST favorite. I am definitely getting better about a higher daily intake of vegetables, but I still struggle and have to really think it out and plan my vegetable intake for the day.

Why do I want to focus on my vegetables so much? Well, veggies are nutritional powerhouses and according to Precision Nutrition…

“They contain essential vitamins and minerals along with phytochemicals (plant chemicals) and antioxidants. They're the foundation of every high-quality, health-promoting diet.

In fact, if we had to recommend just one thing that would dramatically reduce your risk of chronic disease and help you shed fat, eating at least five servings of veggies per day would be it.”

And, on top of that…

“Our bodies regulate appetite, in part, based on the volume of food. Our stomachs have stretch receptors that sense how much stuff is in there, and our intestinal tract knows when it's full of fiber and water.

Veggies and fruits have a lot of nutrients and a lot of volume (from fiber and water), but they don't have a lot of calories. 

When you eat more vegetables, you can eat more food, with more valuable nutrients. You feel fuller, healthier, and more energetic. And you still get lean.

Sweet!”

Don’t procrastinate like me! Just jump right in and get started today! Just make a fist, and that is one serving! Choose some of the great choices listed below and go for it!

·     broccoli

·     cauliflower

·     carrots

·     eggplant

·     cucumber

·     large tomato or cherry tomatoes

·     sweet potato

·     onion

·     leafy greens

·     green, red, or yellow pepper

·     mushrooms

·     zucchini / summer squash

·     butternut squash or pumpkin

·     green beans

·     sweet or snow peas

·     beets

·     parsnips

·     Brussels sprouts

·     cabbage (e.g. red cabbage, Napa cabbage, etc.)

Although I struggle with vegetables, some ways I have incorporated them into my life that work for me are ways like…

·         Spinach/Greens mix with mushrooms, broccoli, tomatoes in an egg omelet in the morning (breakfast is hardest for me)

o   Spinach/Greens mix usually has spinach, some type of chard (swiss/green…etc), kale, and other leafy greens

·         Spinach/Greens mix in a Super Shake (2 fist size greens, 2 handfuls of frozen berries, water and vanilla protein powder)

·         Grilled asparagus, zucchini, tomatoes with a little olive oil, salt, pepper and lemon juice to taste.

·         Sautéed mushrooms and grape tomatoes cooked on the stove top.

**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**

Please feel free to email me with any questions regarding nutrition and/or exercise!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net

"Every Step, PEDDLE, Stroke Matters"

Hey everyone! I am so excited to announce our newest event and activities going on here at the Health & Fitness Academy. Our community wide "Every Step, Peddle, Stroke Matters" event is going to be held here at Mountain View Hospital on November 23.
What is it you ask? It is a multi-activity event where you can choose to walk/run, bike, or swim...or do all three, followed by a party with food and prizes! There is a registration fee of $30 and all of the proceeds go the Help Inc. (more details to come.) 

A little bit about Help Inc:  The Snake River Children's Advocacy Center, is founded and housed by Help Inc., and is a safe haven for victims of abuse and their non-offending caregivers. We have toured this facility as a HFA team and have found the area of greatest need to be their prevention services. With that, we have decided to start a 3 month journey of service, donation, and activities to help the children and families of our community.

Each month (September, October, November) has a specific "Help Inc. Focus" as well as a "Health & Fitness Academy Focus." This blog post is going to address our first month of fun!

SEPTEMBER: Throughout this month we will be collecting donations of new or gently used stuffed animals to be given to Help Inc. and used as gifts for each of the children. Along with this, the fitness focus for the month to help prepare for the big multi-activity event is BIKING!

That all being said...it's time to get you started on a bike to gear up for the event!

I understand that not all of you are big cyclists, heck, I'm not one myself! However, my personal goal for this month is to get back on a bike! Will you join me??

Here are some things you need to know about how to train the right muscles to get stronger and more stable on a bike. 

Muscles used while biking: quads, glutes, hamstrings, calves, hip flexors, hip extensors, tibialis anterior, and your core muscles! In other words, you use several muscles in your legs and several in your core all to help you stay strong, balanced, and stable. 

Here is an example of how these muscles are used in two phases of a pedal stroke that are called the "power phase" and the "recovery phase."       
This nice circle chart here shows us what muscles are used during the full rotation of a pedal stroke or during the two phases.

Power Phase: from 12 o'clock to 6 o'clock
Recovery Phase: from 6 o'clock to 12 o'clock

The colors of the muscles coordinate with the colors on the chart, indicating which muscle is activated at what time.

So, how do we exercise these muscle to increase STRENGTH and POWER?? 
Answer: low reps of high weight! You want to strength train, which is 5 sets of 5-8 reps. Since you are only pumping out 5-8 reps each set, you need to select a very challenging weight that allows you to ONLY get 5,or 6, or 7, or 8 reps. If your muscle is not exhausted by let's say 6 reps, then you need to select a higher weight. 

Why would you do this? I thought you were supposed to do 15-100 reps?? 
Answer: we aren't looking for muscle tone, sculpting, etc. Biking is about get BETTER, FASTER, STRONGER. So, yes you need to increase your endurance, but you need to put in the right kind of work to get the results you want. We are looking to increase the strength in your actual muscle fibers so you can pedal faster, stronger, and harder. 

Examples of exercises to strength train:

1.) Squats
2.) calf raises
3.) leg press
4.) glute kick backs
5.) hamstring curls
6.) Lunges
7.) ab and back exercises like back extension and crunches. 

* The key is to add enough weight to each exercise for the proper amount of reps. Don't be afraid! Choose a weight that you KNOW you can do and feel comfortable with, then increase from there. 

*** Please join us in giving back to our community through service, donation, and fun! You can drop off stuffed animals here at the Health & Fitness Academy. Give us a call with any questions you may have! 208-557-2823

Until next time! :)  

Mascots & Relationships

When was the last time you went to ball game of some sort and watched the mascot? Those silly characters can get away with acting crazy, carefree and "get away" with some crazy behavior without much consequence. They make the game more attractive and fun and people want to be close to them and even desire photos to remember the experience by. Heck, where do I sign up?

What many of us don't realize is that we already wear a mascot, or in some cases, several. At times we may use these mascots to be silly and carefree as a way to cover up our insecurities and vulnerabilities. In other times we use them in ways to make us look or be small and to hide ourselves and what we think others won't like or accept about us.  Either way, we create a relationship with ourselves, and others, that isn't authentic and can be damaging to these relationships.

This theme has been on my mind strongly for the last couple of weeks, possibly because I knew it was about time to blog and possibly because I have been watching people and noticing how much we hide our Greatness. Either way, here are a few of my thoughts on the matter as well as an exercise I have had others I've taught participate in.  Their stories of the experience were amazing and I welcome you to share yours with us as well.

For the next few weeks I would invite you to look at your relationships.  Relationships with your spouse or significant other, children, siblings, work, friends, parents, food &/or substances, and most importantly yourself. Notice what mascot(s) you may be wearing and how they affect any or all of these relationships.

Give yourself permission to take some time and write about these mascots and the role they have played and are continuing to play in your life, for better or for worse. Ask yourself if you are willing to take off the mask(s) and allow people to start seeing the real you.  Are you willing to see the real you?  How will taking off the mask affect  these relationships, especially the one with yourself?

When we stay inside the comfort zones of our mascots we become "safe" from good things as well, such as growth, learning and unprecedented results of what we desire to accomplish.  Instead we go to knee-jerk reactions and tendencies as well as not having to take responsibility, that then create roadblocks to what we desire.  We create separation and further pain and discomfort instead of the connectedness we truly desire.

Two thoughts:
Life is an echo - what you send out comes back.  - Chinese Proverb
People are lonely because they build walls instead of bridges.  - Joseph F. Newton

Be Brave and Enjoy taking a look at Y-O-U and who you are.
Trust that you are more than good enough to be accepted by others...as you are.
See how taking your mask off, if even for a minute, will bring you strength and courage to be you and to accomplish the things you desire to accomplish.

If you would like assistance give me a holler.  I trust you can have fun with this process!



Until Next time...Go BE Great!