Gesundheit...colds and your winter workouts

Gesundheit!!

Winter cold season is fully upon us, and at some point in the season you are pretty likely to come down with a cold. Does catching the kids’ cold mean you have to derail your training?

Regular exercise appears to have the advantage of being able to jump start the immune system, which can help reduce the number of colds you get. When you exercise the number of some immune cells, especially the ones called the natural killer cells, increase by 50% to 300%. If you exercise regularly, this temporary increase can help the immune system be more efficient at destroying the intruders that cause illness.

Some finding report that moderate intensity exercise, or 20-30 minute walks, going to the gym every other day, or biking a few times a week, may reduce the number of colds you get.

I use the “neck up” rule when I am deciding whether to take it easy or take a walk. If your cold symptoms are located above the neck, exercise is ok. In fact sometimes you will find that exercise will help alleviate symptoms. If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. If symptoms are below the neck, such as body aches, chills, stomach problems or diarrhea, then I advise you to take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal. You should see a doctor if after activity you see an

·         Increased chest congestion

·         Coughing or wheezing

Stop and seek emergency medical help if you have;

·         Chest tightness or pressure

·         Trouble breathing or excessive shortness of breath

·         Light-headedness or dizziness

·         Difficulty with balance

Ultimately the decision is up to you. Keeping a mood or energy level is always a good idea. A journal helps us watch for drops in energy levels and will help up make the decision to work out or not. Listen to your body, and take care of it, so it can take care of you.

Try this quick recipe for Hot Pomegranate cider to make you feel better….

3 cups apple cider

1 cup pomegranate juice

3 cinnamon sticks

4 cloves

Heat all the ingredients in a saucepan for 10 minutes, remove the cloves and cinnamon sticks, and serve

Dreaded Dehyration

            If you read, “I felt like I was in a whirlwind”, 2 months back, you would have read that I set a goal to consistently reach 64 ounces of water each day and complete 5 hours of activity per week. Why bring this up you ask?

            During that month of tracking how consistently I reached my water goal, I learned a few things about myself and water. I’d like to share them with you today.

 

            A few things I learned when I met at least 64 ounces of water:

                        *It was more difficult for me to reach my goal than I thought it was

*I feel clearer mentally

                        *My face and ears don’t turn as red and my ears don’t ring as often

                        *My joints don’t ache as bad

                        *I do not dip into my “ravished Hayley” state as often

                                    * “Ravished Hayley” is when I wait too long to eat and get a major crash in energy and sometimes I can become physically ill.

                        *My performance and energy during workouts felt more consistent instead of days of being dead and others feeling great.

 

            So, is there a reason to why these things felt better? Or is it just all in my head?

 

            Why is water so important and what damage can dehydration cause?

            In our cells:

                        *Water makes up nearly 60% of total body weight.

                                    *The amount of water we carry is based on how much body fat and muscle mass we have as well as our transient hydration status.

                                    *It depends on body composition because cells contain different amounts of water. Bone contains 22% water, adipose tissue (fat) contains about 25% water, muscle cells contain about 75% water, and blood contains nearly 83% water.

                        *Fluid enclosed within the cell membranes makes up 2/3 of the body’s water while fluid outside the cell membranes only makes up for 1/3 of the body’s water.

 

            It’s job:

                        *Solvent and transporter

                        *Growth

                        *Catalyst

                        *Lubricant

                        *Temperature regulator

                        *Mineral source

 

            Needs:

                        *Fluid balance is the relationship of “water in vs. water out”. The concept that water in (through food and drink) and water our (through excretion) determines our net balance. Avoiding an imbalance is important to overall health.

                                    *On average, humans get about 1 L (4 cups) of water from the food we eat. Obviously this depends on our food selections. Fruits and vegetables in their raw form have the highest percentage of water whereas foods higher in fat like oils, butter, lard typically have very low water content.

                                    *Several factors can also influence how much we drink, including climate, physical activity demands, how much we’ve sweated, overall body size, etc.

                        *Thirst is a mechanism to help signal to the body that we are in need of water. However, thirst is not the best indicator when it comes to preventing dehydration and the impact it can have on our body. Thirst usually isn’t perceived until 1-2% of bodyweight is lost. At that point, if you are exercising, performance, mental focus and clarity have already dropped off.

                        *Estimating fluid needs:

                                    *By metabolic rate:

                                                For every 100kcal of metabolic rate, ingest 80-110mL of water. So, if your BMR is 2000kcals, you require a daily intake of 1.6-2.2 L of water.

                                    *By body weight:

                                                For every kilogram of bodyweight you ingest 30-40mL of water. So if you weight 50kg (110 lb), you’d require 1.5-2 L per day. And if you’re 100kg (220 lb) you’d require 3-4 L per day.

                                    *Safe guideline based on most literature:

                                                3 L of fluid (12 cups)

                                                            Since 1 L (4 cups) comes from our food, this means 2 L (8 cups) comes from purposeful fluid intake (drinking).

 

            Fluid loss and imbalances:

                        *Percentage of body water loss and consequences:

                                    *0.5%  Increased strain on the heart

                                    *1%     Reduce aerobic endurance

                                    *3%     Reduced muscular endurance

                                    *4%     Reduced muscle strength, reduced motor skills, heat cramps

                                    *5%     Heat exhaustion, cramping, fatigue, reduced mental capacity

                                    *6%     Physical exhaustion, heatstroke, coma

                                    *10-20%          Death

 

 

            In summary, YES, there is a reason for all of the positive improvements I saw in myself when reaching my goal of at least 64 ounces (8 cups) of water. Water is housed everywhere in our body and has very important jobs. If we become imbalanced with the amount of water we take in verse the amount we are excreting, there are plenty of negative consequences that come with that. The smallest imbalance can immediately affect performance as well as mental focus and clarity. So, DRINK YOUR WATER! I prefer a larger mouthed water bottle that makes drinking effortless as well as one that I don’t have to fill up too many times in a day to reach my goal.

 

            Best of wishes in your water endeavors!

 

Until next time,

Hayley Jones, BS, CSCS, Pn1

hjones@mvhospital.net

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!