Heart Health.....it's gonna "beat" you to the punch!

Why are you ignoring the Strongest Muscle in your body?

The definition of cardiovascular endurance simply put is the body’s ability to continue exertion while getting energy from the aerobic system used to supply the body with energy.

Endurance is a word that you hear thrown around in groups of “weekend warriors” and gym type people. Having a heart with the ability to pump blood to the muscles for extended periods of time is valuable to these groups because it keeps them on their feet during a half marathon, or on their bike for 50 miles but what does it have to do with you? You are not requiring that kind of work from your body. You might not even think that sounds the least bit interesting.

There are many a good reasons to at least have a working knowledge of your cardiovascular system.

Your heart beats approx. 100,000 times a day

It pumps 1.5 gallons of blood every minute

Heart Disease is your greatest health risk

You control your heart health with Diet, Exercise, and managing stress.

And regular exercise is the single most important key to heart health and it is FREE!!!

Your heart controls the circular system that provides the body with its energy for everything. 

Now for some KILLER CARDIO……

When Cardio is the name…..Intervals is the game. Try one of these interval routines to pump up your cardio health and raise your VO2Max. Interval training as been shown to raise your VO2Max by up to 17%. This is a fire starter for your metabolism and will tone and tighten every muscle group in your lower body.

Day 1 “The Rookie”

3 minute warm-up

1 minute at a high intensity pace (unable to speak to your friend next to you)

2 minute recovery pace (easy breathing)

Repeat for 25 minutes

2 minute cool down

Day 2 “Heart pumping Pyramid”

3 minute warm up

1 minute High intensity

2 minute recovery

90 Seconds High intensity

2 minute recovery

2 minute high intensity

2 minute recovery

2 minute 30 seconds high intensity

2 minute recovery

Repeat one more time

2 minute cool down

Day 3  “The Blaster”

3 minute warm up

Quarter mile Sprint (.25 miles)

1 minute plank

Quarter mile Sprint

1 minute Sit-ups

Quarter mile sprint

1 minute air squat

Repeat

2 minute cool down

Give it a try and you will have a heart to “beat” all others.

Consistency

Consistency…Consistency…Consistency

                Welcome to 2014! As McKenzie mentioned last week, we have recently implemented our “Consistency is Key” challenge! Our participants could choose to compete against each other for a large cash prize (currently $1100.00!) OR they could choose their entry fee and maintain 80% consistent or higher to win their entry fee back.

                Today I’ll touch on 4 out of 8 aspects of this challenge.

                Why consistency you ask?

                                Studies have shown that the knowledge difference, between people who are very happy with their health, body composition and performance and those that are ambivalent or unhappy with their progress, is not very different. More often than not, it’s the difference in what these people do consistently that is far more important.

                So what do our participants have to stay consistent with each day and why?

1.       50 minutes of activity

a.       We are asking 5 workouts per week.

b.      5-7 hours per week is the minimal exercise recommended for health, body composition and performance per Precision Nutrition.

c.       Once at 5 hours per week and at least 80-90% consistent on your nutrition choices (see below), and you still have not reached your goals, then nutrition and/or volume of activity will need to be adjusted to continue toward your health, body composition, and performance goals.

2.       Eat every 2-4 hours

a.       Eating every 2-4 hours is one of the most important ways to improve health and body composition. Frequent eating (of well-chosen, properly sized meals) stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving your body a reason to burn off your extra fat mass.

b.      How many times should you eat per day?

                                                                                                   i.      Take the number of hours you are awake and divide by 2, 3, or 4 and you will have a great starting point.

c.       Should you eat before bed?

                                                                                                   i.      Just keep the rule in mind and eat every 2-4 hours.

3.       Eat lean protein at each eating opportunity

a.       Protein is an amazing component of your healthy eating that keeps you feeling fuller longer and helps with all 3 aspects of health, body composition, and performance.

b.      Women should aim 15-20 grams each time they eat (~1 palm sized portion)

c.       Men should aim for 30-40 grams each time they eat (~2 palm sized portions)

4.       Eat a vegetable and/or fruit at each eating opportunity

a.       What amazing cancer-fighting, free-radical destroying, acid-neutralizing, and micronutrient rich power! Need we say more?!

b.      Provide an alkaline load to the blood. It’s important to balance alkaline and acidic loads to the blood because too much acid (ex: proteins/grains) and not enough alkalinity means the loss of bone strength and muscle mass.

c.       Serving size is 1 fistful. If possible, aim 10-15 servings of veggies and fruit combined per day or 2-3 servings each time you eat.

                So, with just 4 different areas so far to look at, ask yourself, “How consistent am I with these”? If you gave yourself 1 point for answering “yes, I completed this today” for all 4 areas listed above, then there would be approximately 28 points available for the week. 26 points if you worked out 5 days instead of 7 as our participants are required. If you can accumulate at least 20-23 points or more for the week, you will have reached the 80% consistent mark!

                Health & Fitness Challenge

                                Challenge yourselves in these 4 areas for 1 week. Submit a descriptive journal totaling all of your points up for the week. If you reached the 80% consistent mark, you win a 30 minute FREE TRAINING SESSION with an HFA Trainer!

                                Send your detailed journals to me, Hayley Jones, at hjones@mvhospital.net. Questions? Email me with any and I’d be happy to help you in your journey of becoming more consistent!

                Remember!

                                Healthy Habits, a class teaching a habit based approach to a healthy lifestyle, is beginning again soon! Tentative class will be Tuesday/Thursday 530p-630p. Please email me for more details!

Until next time (4 more areas of consistency to come)!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net

2 workouts for your New Year's Resolutions!

Raise your hand if one of your New Year’s resolutions has to do with exercise! Well, here at the Health & Fitness Academy we started a new fitness challenge that focuses on consistency. The goal is to be as consistent as possible in all aspects of health including exercise, nutrition, and emotional/mental well-being. With this goal, we are hoping to set our contestants up for success throughout all of 2014 rather than jumping on the exercise band wagon…and falling off a few months in.


Now for the exercise portion of this competition. We have required our challenge participants to work out 5 times a week for 50 minutes and 3 of those 5 workouts must be done at HFA.

How about I help you out with a few workout ideas Be sure to warm up before each workout and cool down afterwards.

Workout #1

• Bicep curl to shoulder press

• Back lunges (to make more difficult, elevate back leg)

• 1 minute plank hold

• 12 reps of each exercise, 3 rounds total.



• 1 dumbbell press to overhead tricep extension

• Overhead squat (can use a plate, dumbbell or barbell)

• Russian twists with a kettle bell

• 12 reps of each exercise, 3 rounds total.



Body weight circuit: jumping jacks, burpees, mountain climbers, ski jumps

• Do each exercise for 30 seconds, 3 rounds.



Workout #2

• Single arm dumbbell chest press

• Single leg dead lift

• Supermans

o 12 reps of each exercise, 3 rounds total



• lat pull down

• low bridges ( feet up on bench or med ball to make more difficult)

• V-ups

o 12 reps of each exercise, 3 rounds total



Bike intervals: 10 minutes total. 30 seconds sitting, 30 seconds standing (up resistance)



Let me know if you have any questions. We would love to help you reach your fitness goals! 

Year in Review or Looking Forward

Oh my gosh this blog is late, late, late...but here it is. I wondered if I had procrastinated it and looking back it was more about choices.  I could have sat down and taken time from my kids and family during an important season to get it done but that actually felt more stressful than simply waiting for a quiet moment, when holiday activities were not at their highest.

Sometimes things can seem more important and urgent than they really are and most things will present themselves as such.  In saying that, we get to sift through the "things" in our life that want or require our attention and decide which is actually important, urgent or both and take action accordingly.

As a new year is quickly approaching, those New Year's resolutions will be pressing in.  Gotta lose weight, gotta exercise, gotta do this, gotta do that, and I'm going to do it by making crazy, unrealistic goals because that's what everyone says I should do and have always done. New Year..same story.

If you want to make lasting changes I am going to suggest you take a hint from the seasons. Farm fields have been plowed and prepped for spring planting, trees have shed their leaves, animals are hibernating or doing less activity to save energy. This is a great pattern to follow. Take advantage of a "quieter" time of the year to prepare for growth.  Decide what is urgent vs important.

Now is the time to decide what you would like to create different in the coming year. Take time to look at some action steps that will assist you in getting there, get a coach or trainer, get the tools to assist you, make some plans and then get moving as the months start to get a bit warmer and the seasons for growth come upon us. Rather than jumping in full force and going strong for a few weeks and then crashing, thus getting the same results as in years past and believing that is all you are capable of doing. Do Different!

Look back to what you did well this past year and all the positive growth you achieved. Look back at the things that didn't go so well or as planned and see what you learned from them.  My wish for you is that you choose to see them as growth also. As you take those quiet moments to plan for 2014, do more if what worked and make adaptations to what didn't. Prepare to take the small steps that will lead to great success and remember to celebrate along the way.

I wish you happiness, health, love and joy in the coming year and much success in your adventures!
If you find yourself feeling stuck or desiring assistance, look me up and allow me to assist you in overcoming obstacles and creating your successes.

Until next time,
Go BE Great!

Jennifer Saunders
Health & Fitness Academy Personal Trainer
Buttin Gear -Get Active Events
Life UnTethered Intuitive Life Coaching
Reiki Energy Therapy

Failing to Plan is Planning to Fail

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 hjones@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 hjones@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 Jones, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hjones@mvhospital.net

December Fitness Challenge!!!

With it being the holiday season, we all tend to let ourselves get extremely busy, right? So, who has time to work out between parties, family gatherings, shopping, vacations, etc. ? We can call these “excuses” which often times they definitely are…but they are the honest reality of the Holiday season for many as well. It can be a busy, stressful, crazy, and messy time of year but it can also be a fantastic and wonderful time! Why don’t we make it even better by reaching some fitness goals?


Let me help you come up with a fun challenge this December that you would have to make up a pretty dang good excuse not to accomplish every day! 

Okay, so here is the deal. There are 31 days in December. The challenge is to accomplish a specific activity EVERY DAY throughout December. For example, I was informed of someone doing the “a mile a day” challenge which is exactly what it sounds like. Every day you run 1 mile. It doesn’t matter where or what time, but you accomplish it every single day. That’s 31 miles total in December! And who said you weren’t a runner 

You can choose any activity you like. For example, you could do a challenge with squats, or pushups, burpees, or abs. Maybe you will start with 10 squats the first day…and each day you add 10 more squats so on December 1 you start with 10 reps and then by December 31 you finish with 310 reps! Wouldn’t that be awesome to build up to 310 squats? You could totally do it!

Maybe you choose to do a circuit where you string together 3-5 different exercises and increase the time each week.

FOR EXAMPLE: Circuit= pushups, squats, sit ups, burpees.

Week 1 of December- You do each exercise for 30 seconds, 3 rounds total with 1 minute rest in between each round.

Week 2: Each exercise is done for 45 seconds, 3 rounds total with 1 minute rest in between rounds

Week 3: Each exercise is done for 1 minute, 3 rounds total with 1 minute rest in between rounds

Week 4 to the end of December: Each exercise is done for 1.10 minutes, 3 rounds total with 1 minute rest in between rounds.



Is this all making sense??

Basically, you can make up the type of challenge, how many reps, what exercise/ exercises , the order, the distance, etc. but make sure that it is a CHALLENGE. Make it an attainable challenge that you can push yourself to do each day and make it fun! Everyone has 10-20 minutes a day they can set aside for themselves to complete a daily goal of exercise.

Don’t wait to make your New Year resolution of “getting in to shape” or “losing 30 pounds.” Start NOW with this challenge through December. YOU CAN DO IT!!!

Tis the Season to Take the Reigns

Chestnuts roasting on an open fire, hanging up the lights, over the river and through the woods, parties here-parties there, rockin' around the Christmas Tree, and five golden rings!  You know the songs and you know the hustle and bustle that takes place during these 6 weeks we call the Holiday Season.  It is a time of laughter, cheerfulness, celebration, shopping, family, friends, good food, parties, lights, great music, thankfulness and giving. And yet...with all these wonderful things to enjoy, the season also can bring stress, depression and ba-humbugness.

I would like to propose a possible solution to this "just surviving" the Holiday Season in hopes that you can make it the best Holiday Season yet, with many more to follow in it's footsteps.  As you prepare for the blizzard of events about to happen, be prepared and ask yourself (and Answer) the following questions:
List your top 5 for each
1. Things that I would make Me happy this holiday?
2. Things I don't want to do?
3. People I would like to spend time with?
4. Ways I would like to take care of myself?
5. Things I would like to do for others?
6. If I could do anything for the holiday, what would I do?  What's Stopping you?

Spend a few minutes with yourself and really decide how you would like to have your holiday go rather than letting all the "Stuff" take control. Feel the power in yourself as you make decisions for yourself and an Action Plan on how to enjoy and not just survive the holidays.

Know that as you do this it may involve not following long held traditions, family routines,  and so forth.  As you move forward take into mind that others may not be so fond of your new found holiday freedom and may even be a bit disgruntled or offended. Remember to take their feelings into mind and let them kindly know it's not about them.  Let them know you respect where they are at and that you are choosing to honor your own feelings this year in order to bring the actual feelings of peace, joy, love and laughter into your own life this season.

In saying this, there may be people you know choosing to make changes in their plans as well...remember to respect their feelings and not badger them for bucking tradition.  Rather, ask what they are doing to bring joy into their lives and holiday season. You will get much further than badgering and the relationship will grow, and the energy from the respect factor will be enough to light the Christmas tree all on its own. What could be jollier than that?

So hang those stocking, trim the tree and sip some hot cocoa by the firelight with your friends and loved ones with peace in your heart, knowing you are in drivers seat of your own Holiday Cheer.
Have a merry time enjoying All the Holiday Season brings and take it with you as you move into a new year and let your life be forever changed, for the better, because you took 5 minutes to decide and act on what makes You happy.

We would like to hear about your changes, you never know how it may inspire others to do the same. Also, for some fun holiday ideas, remember local religious and community groups performing this season, as well as local charitable groups who could use volunteers (Santa can always use a few more helpers). Please share other fun ways to enjoy the season.