Oodles and oodles of goggles!

Oodles and oodles of goggles

And we are off! Health & Fitness Academy’s first ever “Sloth-a-thon” is officially under way. What is a “Sloth-a-thon” you ask?! Well, you have 30 days to complete either a half-ironman triathlon OR a full-ironman triathlon. Just check off the distances (on the card at the end of this message) as you complete them and turn in your completed card by the dates listed. THEN we will have our final “Sloth-a-thon” Event to wrap up this challenge June 8. It’s going to be an exciting 2 months and we can’t wait to hear everyone’s progress!

Now, in the meantime, this may be the first time some of you have ever done some of these activities and the Health & Fitness Team is going to be putting together some tips and tricks to help you along the way.

Today’s tip is about finding the right goggles for swimming. For me…the DREADED swimming! Haha…ok, maybe not DREADED, but definitely not my strong point. I always love swimming after I am done, but definitely not leading up to and during. I’ve found that my eyes are fairly close together which has made finding goggles that are comfortable seem impossible to find. According to www.swimming.org, there are 3 things you should look for when looking for goggles.


1. The Fit
This is decided by the seal of the goggles (not the strap). Always try your goggles on before you buy and if you’re shopping online, check whether the retailer will offer a full refund if they do not fit. The most common style of goggles are oval-shaped with a silicone gasket seal. When you try them on, the seal should provide a split second of suction – anything less and they will let in water, anything more and they are unnecessarily tight and applying too much pressure. Be careful to check the goggles are not too wide either as they may leak water if they stretch too wide around the corners of your eyes. Competition styles of goggles are a much sleeker design to minimise drag through the water. They tend to be less adjustable so there is even more reason to find the right fit before you buy them.‘Swedish’ goggles are a popular example of a competitive style which have no gasket seal and sit on the eye socket. A final option is swimming masks which offer a wide range of vision because of their size – these are best suited to children or people swimming in open water.

2. The Comfort
Your goggles might seal perfectly around your eyes but a lack of comfort over the nose can be hugely irritating. Many goggles have adjustable nosepieces but if yours is too tight or rubbing against the bridge of your nose, try another pair on.The strap has little to do with the seal of your goggles but is imperative for holding them in place. Goggles worn too tight will merely add pressure to the sensitive parts of the eye. Many goggles now have split straps which are better at holding them in place – look for a split strap if you are likely to be swimming fast or turning quickly in the water.

3. The Sight
Nearly all goggles now come with an anti-fog coating and UV protection. If they don’t, you shouldn’t be paying as much for them. The majority of manufacturers will also produce prescription goggles. The final thing to consider is the colour of the lens. The six most common are described below:

a. Clear – designed for low light, overcast conditions where maximum visibility is required. Suited to indoor use.

b. Lilac – designed for the best contrast for objects against a green or blue background. Suited to indoor or outdoor use.

c. Smoke – designed to reduce light transmission and lower the overall brightness. Best suited to outdoor swimming – perfect in the sun.

d. Amber – designed to enhance vision in low-light levels and reduce glare in high light levels. Suited to indoor or outdoor use.

e. Blue – designed to allow a moderate level of light into the eye but maintain protection from glare in bright conditions. Suited to indoor or outdoor use.

f. Mirrored – designed to reduce brightness and glare with mirrored coated applied to tinted lens. Suited to outdoor use.


I hope this helps get you started in the right direction when in search of goggles for swimming. Keep your eyes peeled for next week’s post for more tips and tricks!


Until next time,
Hayley Earley, BS, CSCS, Pn1
hearley@mvhospital.net

Am I Hungry?

Last month, we talked about the 3 second approach to bettering your nutrition habits. If you need a refresher on what this three second approach is all about, read it here: http://whatsupathfa.blogspot.com/2016/03/3-second-guide-to-better-nutrition.html . Hopefully though, you don’t need a refresher because you have been using the approach for the past few weeks. Today we are going to talk about question number one in detail. That question is, “am I hungry?”. Let’s jump right in.

The very first thing you should ask yourself before putting anything into your mouth is “am I hungry?”. Well, are you?

If the answer is no, but you are still wanting the food in front of you, congratulate yourself for recognizing that you are in an “emotional eating” situation. Now that you are aware of the situation you are in, you are in a better position to make a better decision.

If the answer to the question is yes, then we turn to the hunger scale. How hungry you are before and after you eat are critically important factors for controlling your weight. If you wait too long between meals, to the point that you are extremely hungry, it can lead you to binge eating and weight gain. On the other hand, over stuffing yourself to the point that you are over full can also lead to weight gain. For best results, you should keep your hunger at a happy medium.

Our bodies are designed to tell us when to eat and when not to. If we listen to our body, it can help us to manage our weight. The best way to do this is to use the hunger scale from 0-10. This can help you understand when to eat based on your body signals.

To keep yourself between a 3 and a 5, eat several small meals throughout the day, such as 3 meals and 2 snacks. When you ask yourself the “am I hungry” question, think of the hunger scale. If you find yourself at the bottom of the scale, eat very slowly and monitor your hunger rating as you eat. Because it takes about 15 minutes to feel full after we are actually full, eating slowly can help you avoid becoming “stuffed” from eating too much before your brain can register that you have had enough. If you focus on multiple small meals and snacks throughout the day, you lessen the chance of your hunger going outside of the 3 to 5 range. So make it a practice to never skip meals, especially breakfast.

The other challenges of not following our hunger messages are cravings, emotional eating, and temptations. These all fall into the category of eating without thought. If you ask yourself “am I hungry”, you are now entering the realm of thoughtful eating so you can now recognize when you are facing an emotional craving or temptation.

The next few things we will discuss are powerful approaches that are backed by scientific research to help you reduce cravings and achieve your goals.

Are You Hungry or Just Thirsty?

You know water is good for you, but did you know that what you drink has an impact on how full you feel? Also, did you know that what you drink can also help you to burn calories?

A ground breaking study found that water actually helps the body burn more calories. The scientists found that drinking water increases the metabolic rate by 30%.

Water also helps you to feel full. One study found that subjects that drank two glasses of water before a meal felt fuller during the meal. So, while you are burning more calories with water, it can also quench your hunger. And of course, it will also help you to stay hydrated.

In addition, sometimes our bodies confuse thirst for hunger; therefore, drinking more water can help you to quench your hunger in more than one way.

Out of Sight, Out of Mind

Did you know that putting tempting foods right in front of you will make them hard to resist? Of course you did, that’s why restaurants bring out dessert trays and waive them in front of you.

Researchers did a study on how much candy was eaten by women office workers when candy dishes filled with chocolate kisses were placed in a clearly visible spot versus in covered bowls. These women ate 2.2 more candies when the bowls were uncovered and conveniently located. While 2.2 more candies might not seem like a lot, that’s 275 extra calories over a five day work week, and 4 pounds of fat accumulated during the course of a year. Other researchers have shown that when more food is put on people’s plates, they eat more.

The message with these studies? When we see more food, we eat more food. The good news is that there are several things we can do so that we are less “tempted”.

1.      Be aware of the foods around you. Avoid surrounding yourself with foods that are too tempting or do not support your goals. Throw away the foods that you overeat with when you’re stressed or bored.

2.       Don’t buy foods at the grocery store that you think will be too tempting. If it isn’t in your cart, you won’t take it to the check out. If you don’t take it to the check out, you won’t buy it. If you don’t buy it, it won’t end up in your home. If it doesn’t end up in your home, it won’t end up in your mouth.

3.       Not on your plate, not in your mouth. The same is true about the food on our plates.  There are three ways to accomplish this. First, use smaller plates. Second, put food on the plates then serve meals. Leave the serving dishes and the rest of the food in the kitchen. Also, if you eat out, ask the staff to cut your entrée in half before it comes out to you and bring half of it out on the plate, and the other half in a to-go bag.

4.       Don’t leave high calorie foods out in your home. If you need to have candy, cake, and high calorie foods out in your home for special occasions, put them way out of sight until the limited time that they need to be out.

Changing your nutrition habits can seem like a hard and daunting task, but starting with the 3 second approach to eating and changing the way you think about food can make it much easier.

Keep practicing asking yourself the three questions before putting anything into your mouth over the next few weeks (1. Am I Hungry, 2. Is It Smart, and 3. How Much Do I need), and I’ll be back in a few weeks to discuss, in detail, the “is it smart” question.

Until next time,

Miranda Harris, CSCS, HFS

mharris@mvhospital.net

Cutting a hole in the dark

OK, so sometimes sitting down to write this blog can really bog me down and become an energy sucker. Why?  Because the voices in my head really start to chattering about what I should write about, will I even know what to say, will anybody care and will it be any good. Yep, really makes me wanna sit down, be with my thoughts and write.

Well, I have had lots of things run through my head this week and this morning as I was running free through the hills and experiencing the dirt, the fresh smells of sage and grasses, the hills and their beautiful formations, it finally came to me.  It came as easy and gently as the breeze that accompanied us and both were refreshing. " It" is what I knew I would write about today.

Earlier in the week I was out running in the early hours of the morning which required a headlamp to see the way.  Oh, I love running to the light of a headlamp and haven't done so in a while and I found it refreshing and new again.

I enjoyed watching the dust particles in the lamp, the light bob with every step and revealing new things with every footfall. I remembered how eery it was to see glowing eyes from the fields I was running in and hoping they belonged to some nice kitty and not something that wanted to jump out and eat me. As I moved along the dirt path my ears were filled with bird songs, my nose with sweet morning air and my heart with my rediscovered courage to take steps in the dark.

That my friends is my message to you today.  I don't know about you but I like to have things planned out and planned out well before I take action. It's safer that way, right? I like to see the picture way out in front of me and have every step carefully thought out so I know exactly what I'm doing. I've never been a fan of falling down or failing.

However, I also know differently and that is not how my life actually works. I've had to learn this over and over again and I hope to actually start remembering it more and more. For me, I know it best to paint the picture or set the destination I desire to create way out there, and then...put on my head lamp and start "cutting a hole in the dark."  This was a phrase I learned when I started trail running and was buying my first headlamp, a marmot that the salesman said would "cut a hole in the dark."  I liked the sound of that and it has assisted me since that time many years ago.

Cutting a hole in the dark requires courage to make a plan, purchase the necessary items to assist with your success and find the people to guide you as you go. Then...start moving!  Like me, you know your destination/goal is out there...somewhere... and you start putting one foot in front of the other.  As you do so, your lamp cuts a hole to reveal the next steps that are important for you in that very moment. You are focused on what is right in front of you. I love this because I am not weighed down by the whole picture and all the steps that must be taken...just the few I can see in my headlamp.  I am required to be present...at all times!

When we face the darkness in this way it becomes easier to move  through it and before we know it we have reached our destination. And...if we're lucky, we may get to experience an Amazing sunrise upon arrival!  Yes, there will be moments when your mind will want to wander and wonder what is lurking in the bushes. You may wonder what might want to eat you. You will most likely fall down and even get scraped up. When this happens, stare down the glowing eyes (your thoughts), reassess your thinking, thank them for showing up, bring yourself back to the present moment and keep moving forward. If real obstacles appear in your light or you take a stumble, deal with them as they appear and then keep on keepin on.

I have had many headlamp moments both actual and metaphorically and I love what I have learned from each experience. It's a lesson I never get tired of learning and hope one day it just becomes my natural instinct.  I encourage you to put on your headlamps! Whatever your goals/desires are, start cutting holes in your dark places a little at a time until you reach them.

I look forward to hearing about and/or assisting you with your amazing headlamp adventures. Please contact me if you would like assistance with

cutting holes in your dark places.

Until Next Time...
Go BE Great!

Jennifer J. Saunders
ACE Certified Personal Trainer
Reiki Energy Therapy
ButtinGear
Life Coach, Behavior Change Specialist
Everyday Superhero

Healthy recipes to boost your protein intake….

Healthy recipes to boost your protein intake….

Healthy Eating!!!

Discipline is a dirty word...

MOTIVATION;

the reason or reasons one has for acting or behaving in a particular way.

What are you looking for? What do you want for your future? What do you want for your loved ones Future? Do your actions show what you really want? Or do the promises you make yourself and others everyday show your true desires? Everyone has a family member or friend that they know will always put their best intentions out into the audible world, but when the time for action is upon them, they always have an excuse why they cannot fulfill those promises. Are you that person?

It doesn’t seem to matter what those promises are. It could be a promise to do whatever it takes to extend their lives by breaking addictions, or accepting medical treatment. Or it could just simply be the promise to be there for a child’s baseball game. If there is no true motivation to do the work it takes, there is always “failure” waiting for those promises.

Discipline;

is said to be the glue that holds our intentions together when motivation fails. The only fault in that is if you still “fail” to do those things that you say you want to do, Not only are you “unmotivated” but “undisciplined” also. Psychologically this is a big double whammy, and king of the best ways to beat yourself up with. I see so many people stuck in this space between motivation and discipline. Shooting volleys back and forth between what they want and their ability to get it until they are lost. Depression takes over and then “failure” becomes the gigantic monster in their life that stands at the door of every dream and aspiration shouting “don’t go in there” and “only go in if success is guaranteed”.

Stop this bus, I want to get off.

In order to help give the “Failure” monster his pink slip from your life. Here are a few ways that I have my clients find passion and joy from their journey to their healthiest life. Build a mental voice that praises them not punish and forever stop the Motivation-Discipline tennis match.

Make it a pleasure. One reason we might put off something that will help us achieve our goal, such as exercise for example, is because it seems like hard work. Well, this might be true, but the key is to find a way to make it fun or pleasurable. If your goal activity becomes a treat, you actually look forward to it. And that’s a good thing.

Give it time, be patient. I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up … give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.

Make it a rule never to skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day … now the second day is upon you and you are feeling lazy … tell yourself NO! You will not miss two days in a row! Zen Habits says so! And just get started. You’ll thank yourself later.

Always think positive. Monitor your thoughts. Be aware of your self-talk. We all talk to ourselves, a lot, but we are not always aware of these thoughts. Start listening. If you hear negative thoughts, stop them, push them out, and replace them with positive thoughts. Positive thinking can be amazingly powerful.

Simple, right? That is what makes them so successful. Be good to yourself and say nice things. Throw out those negative terms that make you feel alone and embrace the journey. Besides, nobody talks about my friends that way. ghouston@mvhospital.net

March Motivation

MARCH MOTIVATION

Spring is in the air! It’s March and as we all know in Idaho, the weather changes every hour, or even more often. Personally, even though there can be rain, wind, snow, sunshine, clouds and more, it’s exciting because the days get longer! Longer days mean warmer weather and more sunlight are on their way. That, alone, encourages me to be more active for the shear excitement of getting outside.

In January, my husband and I rescued 2 dogs from the local shelter and they have been an awesome addition to our family! We have only had them 2 months now, but the more comfortable they get, the more we get to see their personalities blossom and their never-ending excitement to see us when we get home from work. As their owners, we have a responsibility to make sure they are getting exercised the way they need to. Considering the longer days and warmer times ahead, we have already jump started spring by getting outside with them for longer periods of time and really enjoying ourselves. We’ve loved taking them to the local high school near our home on the weekends, letting them run free while we get our workout in around the track. They burn out all of their energy in about the first 10-15 minutes and then trot next to mom and dad as we run the track and finish our workouts. Not only does this allow both of us to get our exercise, but the dogs are much calmer and well behaved the rest of the day.

Starting this new journey of dogs added to our family and the way it has excited me to do exercise in different ways has also had me thinking about other ways to add in activity and incorporate them as well. Check out the article from discovery.com for some neat ideas!

1. Interval Walk **This is one my husband and I already do and we’ve loved it!**
"So many pet owners consider walking their pets a chore, like making the bed," says Peterson. "Instead, think of it as a way for you both to get exercise, as an essential part of your pet's good health." A quick walk down the block to pee and back isn't enough activity, he says.
Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet's heart rate (at least 15 to 20 minutes), which will boost his metabolism.

2. Fetch Tease for Abs
Crunch and tone your tummy while your dog sprints to play fetch.
How to: Grab your pet's favorite fetch toy and get down on the floor in sit-up position. Hold the toy as you do a sit-up, and pretend to toss it as you reach the top. Fido will chase after it, only to realize you still have his toy. Do another sit-up, and pretend to toss the toy again. Try to get in as many reps as you can until your dog stops chasing and playing along.

3. Squat Tease
Firm your butt and thighs while your dog gets his jump on.
How to: Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it.

4. Dogstacle Course
This is circuit training for you and your pet.
How to: Place fitness gear throughout your backyard, as though you're creating an obstacle course (only do this in a fenced-in area). Think fitness step, bosu ball, jump rope, hula hoop, etc. Place your dog on a leash and briskly walk through the course together. At each station, stop and do a specific exercise, like modified push-ups on the step or balancing moves on the bosu ball. Some well-trained dogs may sit still while you work out, but if he doesn't, no biggie. If your pooch runs off, that's part of the fun — you'll both get a good sprint when you chase him to bring him back. Your dog will love the quality time with you and the fast-paced walking between your stations.

5. Dog Tag
Just like the game you played as a kid, this is good sprinting exercise for you and your pooch.
How to: You're it: "Tag" your dog, then start running around your backyard and let him chase you. After a few minutes, you'll both get your heart rates soaring.

6. Fetch Races
Your dog won't be the only one playing fetch in this game.
How to: Head to your backyard or a park and throw your pup's favorite toy — only this time, race her to pick it up (a great way to get your blood pumping). Then wrestle the toy from her grasp, toss, and race her for it again.

7. Dog Stairs
Climbing steps together will sculpt your legs and help your pup burn off his breakfast.
How to: Leash your pooch and pick a long staircase, either in your house, or perhaps the bleachers at a nearby school. Go up and down the stairs with your pet by your side, and vary the way you step for a more challenging workout: Take steps two at a time, widen your stance so you step up in a "V," run up the steps sideways, and more.

8. Cat "Light" Abs
We didn't forget about your kitty — she needs to stay active too. "Getting a feline to frolic can be hard work," says Cruz. "As cats leave their mischievous kitten stage of life, learning what makes your cat frisky can take some trial and error."
This move tones your tummy and gets your cat up and at 'em.
How to: Do sit-ups with a mini flashlight in each hand. At the top position, tighten your ab muscles while waving the flashlight beams back and forth on the wall — your cat will chase them.

9. Cat "Light" Cardio
A mock jump rope exercise with flashlights will get your heart pumping as your cat chases the light.
How to: Hold a mini flashlight in each hand, about 10 feet away from a wall. Pretend to jump rope (you're not actually holding a rope, just mimic the motion with your arms and legs). The light will bounce on the wall in front of you, and your cat will get a short burst of exercise as she tries to catch the light.

10. Curious Cat Curls
Sculpt your biceps while your cat jumps and stretches.
How to: Tie a light toy with a string to your dumbbells. Fluffy will go crazy trying to catch the toy as you curl up and down.

NOTE: Remember that pets can't sweat (they pant to cool down), so the best time to exercise outdoors is morning or evening, when it's not too hot.
Sounds obvious, but smaller or short-legged pets are probably not your best marathon training partners; they're not born to run long distances like Labs or retrievers. Instead, try shorter interval walks with sprints.
Watch for signs of exhaustion or overheating. Provide an ounce of water for every pound your pet weighs. If your pooch pants excessively or hyperventilates, his tongue and gums turn brick red, or he can't keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal. Now you know the basics, so let's get started!

Wishing you an amazing spring and summer time of fun activity and lots of movement with your furry friends!


Until next time,
Hayley Earley
hearley@mvhospital.net
208.557.2823

3 Second Guide to Better Nutrition

There is so much information out there about what to eat and how much to eat; what foods are bad and what foods are good; what foods to eat more of and what to eat less of; how much of each food you should eat, and so much more. The list really does go on and on, but today I want to simplify how you go about eating, and teach you how to make good nutrition decisions in just 3 seconds. Yes, you read that right, it takes just 3 seconds to get you on your way to better nutrition.

For lasting results with your diet (and exercise), small changes need to be made so that the changes can be implemented into habits. Each small change can be used as a building block toward bigger changes and habits. This 3 second guide to better your nutrition is a building block that can be used as your foundation for your lasting success in your nutrition (and exercise).

So, how can 3 seconds make a difference in your nutrition? The answer is that taking 3 seconds can help you change the way you think about your food. There are 3 basic, fundamental questions you need to ask yourself before you put any food into your mouth. Here are the 3 questions:

       Am I Hungry?

       Is It Smart?

       How Much Do I Need?

If you ask yourself these 3 questions before putting any food into your mouth, you will be able to make changes in your decisions about healthy eating. Let’s talk in a little more detail about each of these questions.

Am I Hungry?

This question focuses on listening to our physical body and separating out hunger from our emotions – are we are having a craving, or if we are actually hungry. Our bodies know how to tell us when we are hungry, and we should eat when we are hungry. Do not deprive yourself of nourishing your body. When you ask yourself if you are hungry, really think of it as “am I really hungry, or do I just want to eat because of the situation”?

Is It Smart?

This question focuses on helping us to make better choices with what we are going to eat. Is it smart is the difference between looking at a plate of cookies, or, a bowl of broccoli. You will most likely know what is smart and what is not smart. The power of this question is how to deal with the situation when the food is not smart, and being able to ask how you can make the food smart, or at least smarter.

How Much Do I Need?

This question focuses on putting the meal or food into context of your eating needs for the entire day. If you can think about fueling your body for the whole day, it takes some pressure and guilt off of each individual meal decision. Instead of saying you can’t have it because it isn’t smart, you will begin to give yourself permission to have some of the “not so smart” foods and be able to balance it with smart foods so it all fits into the big picture.

The Big Picture

Ask yourself these three questions before putting anything into your mouth, food or liquid. The goal is to answer yes to the first two questions and then to determine how much you need. In this, you have given yourself permission to eat, and are doing so thoughtfully. Make sure to stick to the amount you decided when asking “how much do I need”. If you find yourself still wanting more after you have eaten that amount, wait 15-30 minutes because it takes that long for our bodies hunger signals to catch up to us and tell us that we actually are satisfied.

Stay Tuned

Today we have talked about the 3 questions to ask yourself before eating, but stayed tuned for my next few posts that take a look at the principles behind the 3 questions so that you have all the tools you need to make healthy eating a lifestyle. The posts coming up will help you answer the above questions in more depth.

*Questions, need help, or want to know more, email me at mharris@mvhospital.net or schedule an appointment to come talk to me.

Your health should be your priority. You are only given one body to live in – treat it kindly!

Until next time,

Miranda Harris, CSCS, HFS

mharris@mvhospital.net