Getting ready for ski season

Are you ready to hit the slopes? Here is a total body workout to get you ready for ski season:

Complete 3 rounds of 12 for each exercise:

Russian Twist with Med Ball

DB Walking Lunges

Cable Shoulder Extension (arms straight, pull down to each side)

KB Alternating Side Lunges

Spider Plank on Ball (alternating bringing knees up to elbows)

Complete 3 rounds of 12 for each exercise:

Push-up

Band Monster Walk (Band around ankles, walk forward driving feet out into a wide step)

Back Extension on PB

Box sprinters (one foot on stays on box with weight in heel, drive other knee up to waist height, repeat with speed)

Russian Twist with med ball

Do you hear what I hear?

The other night I sat and  listened to the sounds of an untrained guitar as my daughter strummed and sang to the newest song she is learning and it was the most beautiful sound.  As I drove I was happy to honor the request to turn up the music because I knew it would come with the heavenly sound of my girls singing from the back seat. Oh how my heart skips a beat to hear such things.

There are many other "noises" I love to hear this time of year, such as; little silver bells being rung outside of stores, snow falling, young adults coming to the door on food scavenger hunts, people giving and receiving thanks, zippers on a nice warm coat, candy cane wrappers, saw blade on a fresh cut Christmas tree, crunch of snow under foot, clinking utensils, sips from a nice warm beverage and the crumpling of gift wrapping, to name a few.

So many things around us can appear to be noise if we don't take the time to stop and actually see and experience what is behind the sound. There are so many things to be grateful for, beyond measure, if we will but take a moment to be aware. Many times we are looking for the obvious, big things and miss the little, tender things that can bring that overwhelming sense of joy we desire.

As we are now in the season where our hearts are softened and more aware of others, I would invite you to take moments to stop and simply listen. What do you hear? How do those sounds make you feel? Are you willing to hear them differently?  Soak in the wonderful sounds of the season and let it fill you with wonder, awe and gratitude.

While you are taking in the wonder, awe and gratitude, I would also encourage you to turn those feelings towards yourself. Be kind and give thanks for your amazing bodies and all they can do, not to mention the sounds they can make. :)   Take this feeling of gratitude towards yourself and create a self care plan for the holidays so you can enjoy all it has to offer without destroying the season with negative self talk, over eating, falling into/staying in negative patterns and so forth.

Take the time to make your gratitude list as well as a list of things you would like to enjoy in this season and beyond.  Remember to check it twice.  Then take the appropriate action steps. Take time to stop and hear, really hear the sounds...not the noise, of the season.

If creating a healthier body and lifestyle is on your list somewhere, visit us at the Mountain View Health & Fitness Academy and we will assist you in taking action steps in that direction.  We love to hear the sounds of " I am ready to take control of my health" and we will sing your praises. We can be reached at 208-557-2823

 Be daring...jump into the ring and be willing to really hear the season and all it has to offer you.  May you be blessed as you do. Your life lightened and spirit lifted. May the sounds of laughter be found leaving your mouths and love entering your hearts.  Happy Holidays!

Until Next time,
Go BE Great!

Jennifer J. Saunders
ACE Certified Personal Trainer
Life Untethered Intuitive Life Coach
Reiki Energy Therapy
ButinGear

Winter Cardiovascular Workout

Winter Cardio Workout

5 minute treadmill run

25 sit-ups

25 push-ups

5 pull ups

6 minute treadmill run

25 sit-ups

25 push ups

5 pull ups

7 minute treadmill run

25 sit-ups

25 pushups

5 pull ups

8 minute treadmill run

25 sit-ups

25 pushups

5 pull ups

7 minute treadmill run

25 sit-ups

25 pushups

5 pull ups

6 minute treadmill run

25 sit-ups

25 push ups

5 pull ups

5 minute treadmill run

25 sit-ups

25 push-ups

5 pull ups

Great workout!!

4 days a week

Simply get through as much as you can the first time, and then start to push yourself to do more each time.

A great holiday goal is to complete the set at your last workout before Christmas. This is guaranteed to hold off the holiday pounds.

……Also Keep your eye on The MV Health and Fitness Academy’s Facebook page and get active with the Festive 15!

Have you been on your best behavior?

Ready…ACTION!

            Last entry, my head was spinning around all of the “what ifs”, “should”, “could”, how” of exercise and nutrition and my goals. Recognizing I had multiple OUTCOME goals but needed to decide on my BEHAVIOR goals.

            Outcome goals are goals that require action, or behaviors, in order to complete them.

                        Example:

                                    Outcome: I want to lose weight.

                                    Behaviors: Actions that are required in your life in order to make weight loss possible.

            So, what are some behavior goals that are important to a healthy lifestyle and can be implemented with multiple different outcome goals?

            In my experience and with the help of Precision Nutrition’s Level 1 Coach training, I typically discuss the following list of questions and BEHAVIOR goals associated with them:

            How to eat:

1.      How fast do you eat?

          a.       Example: weight loss: 20 minutes to full

2.      How full do you feel upon completing your meal and in the 0-4 hours after?

          a.       Example: Weight gain: 10 out of 10 on fullness scale. Ready to eat again in 3-4 hours.

3.      Do you eat every 2-4 hours throughout the day?

          a.       Take the number of hours you are awake, divide by 4 and eat a minimum of that many times a day. Preparation is key!

What to eat:

1.      Do you take a probiotic and multi-vitamin daily?

2.      Do you eat 1-2* palmfuls of lean protein with each eating opportunity?

          a.       Example: palm size portion of fish for lunch

3.      Do you eat 1-2* fistfuls of vegetables and/or fruit with each eating opportunity?

          a.       Example: fistful of spinach in homemade smoothy

4.      Do you eat 1-2* thumb lengths of heart healthy fats with most eating opportunity?

          a.       Example: Approximately 7 whole almonds

5.      Do you eat 0.5-2*cupped handfuls of whole grains with most eating opportunity? Or arranged appropriately for your goals?

          a.       Example: Whole grains are recommended first thing in the morning and immediately following exercise if your goals are fat loss.

*Portions vary based on gender and goals

            Other:

1.      Do you drink beverages with few calories and few ingredients?

          a.       Example: Water! Tea.

2.      Do you eat mostly whole, minimally processed foods?

3.      Do you plan ahead and prepare food in advance?

4.      Do you eat a wide variety of whole foods?
5.   Are you recording your intake?

6.      Are you consistent with the above recommended choices 90% of the time?

          a.       Key to success!

7.      How well do you sleep?

Although there are quite a few different things to focus on, pick one or 2 and CREATE A HABIT of remaining consistent with it BEFORE you add in more. One step at a time and before you know it, you’ll be able to stay consistent 90% of the time with all of the above!

If you would like assistance in getting started with your BEHAVIOR GOALS, the team of trainers at the Health & Fitness Academy would be thrilled to help you! Just contact us at 208-557-2823 to schedule your FREE 1 hour consultation!

Until next time,

Hayley E Jones, BS, CSCS, Pn1

hjones@mvhospital.net

208-557-2823

Creating an effective running program

It is easy to get comfortable running the same route at the same intensity every time you go out. While this is great means of getting some fresh-air, stress-relief, and light exercise, it might not be the most efficient if you are training for a long-distance event. Below are some ways to spice up your running program for improved results.

A good running program will include several runs a week that vary in intensity and duration. Here are some great types of runs that should be included in your program:

Long, slow distance – 1-2 per week

These runs should be close to the distance you are racing for or longer, and should last anywhere between 30 min to 2 hours, depending on your ability level. You should be working at a relatively low intensity compared to your race intensity.

Tempo Runs – 1-2 per week

Tempo runs are completed at a much higher intensity than the Long, slow distance runs. They should be at or higher than race tempo, and should last no longer than 20-30 minutes. The purpose of these runs is to get comfortable at race pace and improve the amount of time in which the pace can be maintained.

Interval Training – 1-2 per week

Interval runs involve short bursts of exercise at close to maximal effort. Ideally, these exercise bursts should last 3-5 minutes with equivalent rest time. Total workout time should last around 25-45 minutes. The purpose of these runs is to improve aerobic capacity.

Repetition Training – 1 per week

Repetition Training is similar to interval training, but much shorter bouts of exercise (30-90secs) at maximum effort. These shorter intervals target different energy sources than the longer bouts, thus require a longer recovery period, about 5x as long as the running portion. These works should last 30-45 minutes, and are effective when training for the last kick of a distance run.

Fartlek Training – 1 per week

Fartlek training is a combination of the above run types. A typical Fartlek run involves running at a light pace in combination with hill sprints, or short bursts of a fast pace at varying lengths. These workouts are a great for managing the monotony often felt in distance running, and are effective in taxing all the body’s energy systems.

Strength Training – 2-3 per week

While many experts agree resistance training does not directly correlate with improved race times, it is an essential part of any program for the purposes of preventing injuries and improving body mechanics. For example, maintaining good core strength is essential for proper and effective running form. Especially when fatigue kicks in near the end of a run, the inability to maintain good posture could lead to injuries or ineffective (and slower) running.

I would recommend getting a strong aerobic base before including interval, repetition, and Fartlek runs into your program, as they are a little more demanding. How many of each type of run add into your program will depend on your specific goals. For example, a marathon runner will have more long distance runs than someone training for a 5K, who would likely incorporate more tempo runs. A running program for a marathoner could include:

Sunday – 120 minute Long, Slow Distance Run

Monday – Rest

Tuesday – 30 minute interval run and 30 minute resistance training

Wednesday – 60 minute Long Slow distance Run

Thursday – Rest

Friday – 45 minute Fartlek Run

Saturday – 30 minute tempo run and 30 minute resistance training

Let me know what you think!

To achieve or not to achieve

Seriously...I can't believe how quickly this month has flown by.  I have felt like that about every month this year but October went especially fast.  Maybe it was the sheer volume of tasks and activities that were before me.  Anyone else concur?  As a side note: only 60 days til Christmas...in case anyone's counting.   ;)

As the year nears its end, we are also given a chance to look back and reflect, reassess and make course changes for the coming year. This is a great time to look at the goals you set for yourself and see where you are at compared to where you would like to be. What steps still need to be taken in order to accomplish what you set out to do?

On that note I would like to take just a minute and look at goals.  There will be many that we accomplish, celebrate and move on from.  While others we may not accomplish, or so it may seem.  It is these goals I want focus on and challenge how you look at them.

When you look at a goal that seems to have been unaccomplished, I would invite you to look at the goal and see if quite possibly there may have been another underlying, unconscious goal that caused you to set the goal in the first place. For example: maybe you were looking for approval or acknowledgement from someone and in the face of not "reaching" your goal you actually accomplished that "unknown" goal, which now sets you free to move forward more powerfully to accomplish the goal you originally set.

Did you follow that?  Let me share a recent example.  A couple weeks ago I set out to run a 50 mile race in Hungry Horse, Montana.  My goals were to enjoy a little vacation the few days before the race, finish between 10-11 hours, eat well, feel good and have fun. Simple right?  I haven't run the distance in over a year and was a bit nervous as I hadn't trained as I would have liked, but I was ready.

The day Shaunie, Rena and I left was beautiful and all was well.  However, upon entering Montana, 2 of our phones stopped having service for the rest of the trip (5days).  The next day I found out my brother nearly lost his life in a motorcycle accident, which caused me to wonder if I should even finish my trip and run the race.  My monthly friend started the day before the race, always a good time in the woods w/no potties. At mile 8 I had a huge hip flexor pain which causes me to limp and almost drag my foot, making running a more difficult task. To top it all off...race day brought unexpected rain, hail, thunder and lighting, which caused me to be soaking wet for 6 1/2 hours of my 11 hours. Good thing I happened to throw in my raincoat!

As I looked back on not finishing closer to the 10 hour mark I found myself wanting to be frustrated and disappointed.  However, upon further examination, I realized I had an unconscious goal of remembering I can do hard things and overcome obstacles as they are placed in my path, and there were just a few of those.  Accomplishing the "unknown" goal allowed me to first -show up and finish the race and second to have fun in the face of those obstacles while doing it.  Yep...I'm a winner!!  And so are you!!

So as you finish out your year, revisit your goals and take a good look at what you may have accomplished without even realizing it and then go and conquer the rest of what lies unfinished. Look how you have grown and be Amazed and remember to Celebrate.  Celebrate the fact that you were willing to take a chance and go for it. Celebrate everything in between the starting line and finishing line. Celebrate how wonderful you really are and then...let someone else know.  :)

Until next time...
Go BE Great!

Jennifer J Saunders
BS, Certified Personal Trainer
ButtinGear
Reiki Energy Therapy
Intuitive Life Coach

Exercise....what does it say about your age?


You Look MARVELOUS!!!
Exercise is known to have many health benefits but did you know that it is the number one way to hold off age related illness at a cellular level?
Not unlike the seam on your jacket, intensive exercise can keep you chromosomes from unraveling. Telomeres are the DNA at the ends of your chains of chromosomes that protect them from damage. When Telomeres are shortened it limits the number of divisions your cells can produce and brings on the again process. When telomeres become critically short the cell dies.
Regular intensive exercise prevents the telomeres from shortening. The researchers measured the length of telomeres in blood samples from two groups of professional athletes and two groups who were healthy nonsmokers, but not regular exercisers.
"The most significant finding of this study is that physical exercise of the professional athlete’s leads to activation of the important enzyme telomerase and stabilizes the telomere," said Ulrich Laufs, the study's lead author and professor of clinical and experimental medicine at Saarland University in Homburg, Germany.

"This is direct evidence of an anti-aging effect of physical exercise," Laufs said. "Physical exercise could prevent the aging of the cardiovascular system, reflecting this molecular principle."

In addition other studies have shown that exercise protects the cells from other aging effects such as deterioration and programmed cell death. When comparing 32 young professional runners average age 20 and middle-age athletes who had a history of endurance exercise since their youth, against untrained athletes who did not exercise regularly. They were matched in age with the professional athletes. This shows that long-term exercise training activates telomerase and reduces shortening in human white blood cells. The age-dependent telomere loss was lower in the older athletes who had performed endurance exercising for several decades.

What are the keys to exercising for the younger you?

Squats…..’Oh I can’t squat, it hurts my knees’ you hear it all the time. That is actually the point. You squat all the time, picking up the kids, the groceries, or the laundry. Learning to do it right will prevent age related back and hip issues, and create stronger knee joints and less chance of pain.

Maximize your Genes…. While you can’t change your genetic makeup, you can change how certain genes are expressed—that is, how much they do whatever they do. And strength training is one of the best ways to do that. Only 26 weeks of resistance training reverses the aging process at the genetic level. Resistance training also preserves muscle mass; we typically lose 5 lbs. of muscle per decade. We also on average gain 10 lbs. of fat mass per decade, NOT FAIR!!!

Get your brain to the bar….Exercise is the physical crossword puzzle. Sports such as tennis, or racquetball, and choreography like Zumba or kickboxing engage the brain. The more of these types of activities you participate in the better.

Exceed what you think your cardio requirements are….U.S. guidelines say 150 minutes a week, but research shows that for heart health you need to 240 minutes per week. . Aerobic activity improves mitochondrial function (the work of energy-producing organelles in cells), which typically decreases with age.

Use high-impact activity….jumping, you need it. You need the impact to build bone density. This doesn’t mean that you start leaping buildings in a single bound; even a step with the force of squishing a bug can make a difference. Think…squat, lunge, or march with force.

Keep up to pace….average Americans get 2,000 steps a day, but experts recommend 10,000. People who track their steps find that they double the number of steps they take a day. Get a Jawbone, Fit bit, or vivo fit and get in the know.

As always the trainers at MV Health and Fitness Academy are available and excited to help you ward off the effects of aging. There is nothing better than having the energy of someone 10 years younger.

Call us at 208.557.2823 or email questions to ghouston@mvhospital.net.