Enjoy these last summer days!

First off, I am sorry this post is just one big blob of a paragraph! My computer is being silly and won't let me edit it to space it out. So please, bare with me! It's the first full week of August, can you believe that?! Summer is coming to and end...fall is about to hit....colder weather will be here soon...and I am actually excited for that! However, workouts outside in the warm, sunny weather are also about over. So, let's get at least one more in today and throughout this beautiful, hot month! An outside workout that can be done using only your body weight... 1. Jumping jacks 2. Plie squat jumps (toes pointed out, wide stance, squat down then jump up) 3. Push up to mountain climber (do a push up then bring one knee to opppsite elbow, then other knee to elbow) 4. Side plank raises (in a side plank, either straight arm or on elbow, lower your hip to the ground then raise up) 5. Jog (on the street, on a track, anywhere!) ** Do each exercise for 40 seconds then give yourself 20 minutes to rest/transition to the next exercise. ** 2 minute rest at the end of the whole circuit ** 3 rounds total 1. Shoulder push ups (body in a pike position, butt in air, and do push ups at an angle, targeting shoulders) 2. Walking lunges 3. V-ups ( lay on back with arms overhead and legs flat. Simultaneously contracting your abs, bring hands and feet together, putting your body in a "v-like position". Slowly release and go back to starting position) **20 reps each. **No rest in between exercises **1 minute rest in between rounds **5 rounds

Got Shift?

So today I did a fun and spontaneous thing. I bought a couple couches from a garage sale, took them to a friends house and then with the help of my sister and brother in law did a room make-over. This was not the object of game when we started but rather to put them in the room and see how the energy changed. Did I mention my friend was in Utah while all of this was happening, which made it even more exciting. Kinda like waiting for Christmas!

Some crazy things happened; once the newer couches were in the room, it was obvious the old ones had to be removed because the energy was old and stagnate and no longer fit.

The room then needed to be rearranged to accommodate the new furniture with the fireplace and existing large table. So we vacuumed things up and proceeded to move things around several times. You know how this game works. We also created an awesome and unconventional table top "flower" centerpiece to put on the finishing touches.  Finally, we found an arrangement that felt peaceful. After moving the fireplace, tables, couches, vacuuming and so forth, we sat back and enjoyed the product of our labors. It hadn't taken huge efforts, yet the rewards were amazing.

Our lives are much like this little project.  We desire change and think we have to make enormous steps in order to achieve those desires. Many times these changes may be outside of our budgets and especially our comfort zones. We may start and then stop because we are so uncomfortable and never reach our desired outcomes.

So like this project, we start small.  Choose something that will raise the energy of what you are wanting and create a little shift or stretch.  Then, choose the next thing that will create a little shift and stretch. As you move forward doing this you will find that the thing that was once outside of your comfort zone will now be in your hand and that you are in one piece, not to mention stronger and more flexible.

Many people think we have to go out and Bust those comfort zones to get what we want, and really, that's just too scary. So, start small, stretch and then stretch some more.  Get comfortable being a little uncomfortable and before you know it...your comfort zone is bigger than you ever thought it would be and you are so much better off having taken those actions to stretch.

So get out there and stretch and if anyone wants a room make over while you're out of town, my sister and I are going to start a new business.

PS...My friend still likes me and loves the new energy & stretch towards what she really desires.

Until next time...Go BE Great!!

Glub Glub...Summer pool workouts

GLUB GLUB….

He thought it was
The biggest puddle
He’d go splashing through.
Turns out it was
The smallest lake--
And the deepest, too.

            By Shel Silverstein

During July days you can find yourself thinking it is HOT HOT HOT!!! You do not want to waste our summer days inside a gym but unless you’re an early bird, or love to run at midnight, during the day can be a miserable time to exercise.

Mountain View Hospital employees have access to our pool from 6am-7pm Monday-Thursday and 6am-6pm Fridays, and it is a cool way to burn those calories.

Swimming can burn anywhere from 600 to a scorching 1000 calories an hour depending on your intensity. Also for those of you with joint issues the water is a great option that keeps your cardio non weight bearing but your cardiovascular Health in top form. There is even an option for those who can’t swim. Just throw on an Aqua Jogger belt and run suspended in the water, you will be shocked at how high your heart rate can get. If you want to have an even bigger challenge add a set of buoyant dumbbells and choo choo with your arms in small circles….can you say “goodbye flabby arms”?

Member pool hours are

Monday-Thursday 6am-12pm, and 4:00pm-7:00pm

Fridays 6am-12pm, and 4:00pm-5:45pm

If you are not a MV employee or member our guest fee is only $5.00 a day, so get in the water!!

Give this a try….

1 lap water jog

(down and back is 15 meters in our pool)

1 lap water jog with dumbbells

Repeat for 30 minutes

Don’t forget to stretch

Send any questions to ghouston@mvhospital.net or call 208-557-2823

Take The Time

Last time, I touched on the concept of “Eating Slowly” and that it is one of the most difficult but important habits in affecting fat loss. In our fast paced society, we have all of our responsibilities and activities CRAMMED together and we always still seem to say “there aren’t enough hours in a day” (For those of you that know me, I’m probably one of the worst!). Truth is if it was a priority, we would make time for it. Therefore, I encourage you to TAKE THE TIME!

Now, the question becomes: “How much do I need to eat?”

                There are different methods that work for different people and different personalities, like calorie counting and measuring, visual and physical cues, preplanned menus, and much more. Sometimes, with all of the information out there, it can feel very overwhelming to understand what would work best for you. Google search results for “How much do I need to eat” results in 518,000,000 possible articles and websites that can help you research this information. That’s a lot!!

                I am going to quickly touch on:

·         Calorie counting-What I have found to be one of the most common approaches in the health and fitness world.

·         Visual and Physical Cues-Also known as “Appetite Awareness” and something Precision Nutrition has opened my eyes to in more detail and that I am liking a lot!

Calorie Counting

                What equation to use?! Harris-Benedict? Sterling-Pasmore? World Health Organization Equation? Mifflin-St. Joer? Tables and charts that give you a number to multiply by? An online calorie calculator? So many different options, which is the best to choose?

                The most common equation in my experience has been the Harris-Benedict formula.       

Male:   66.5 + 13.8 x (weight in kg) + 5 x (height in cm) – 6.8 x age                                                             

Females:   655.1 + 9.6 x (weight in kg) + 1.9 x (height in cm) – 4.7 x age

                Once you have determined the above answer (your BMR-Basal Metabolic Rate), you then will multiply that number by an “activity coefficient”.

             Little to no exercise                                                    x 1.2

                Light exercise (1-3 days/wk)                                 x 1.375

                Moderate exercise (3-5 days/wk)                       x 1.55

                Heavy exercise (6-7 days/wk)                               x 1.725

                Very heave exercise (2x/day, extra heavy)      x 1.9

               

At this point, you then have a “number” that will tell you approximately how many calories per day you need in order to maintain your current body weight.

                “Wait! Maintain? I don’t want to maintain!”

                I know, I know, I didn’t forget about the weight loss or weight gain part, I promise!

                For example, in order to lose/gain weight:

                                3500 calories equals 1 pound therefore if you want to lose 1 pound per week, you must subtract 3500 calories from your week with nutrition and exercise.

                                For example, if you reduce your intake by 250 calories with nutrition and exercise off 250 calories, that gives you a total of 500 calories less than your maintenance. If you can do this 7 days a week, that would equal 3500 calories reduced from your maintenance calories. Therefore, you would lose 1 pound per week.

                                OR if you would like to gain weight, just add 500 calories to your nutrition 7 days a week in order to gain 1 pound per week.

                Possible dilemmas with calorie counting…

·         Counting calories can create a mindset of restriction and limitation

·         Counting calories doesn’t take food choices into consideration

·         Counting calories is not always accurate.

o   Research suggests even meticulous calorie counting can be up to 25% off

·         Counting calories can be very time consuming.

·         Calorie counting doesn’t focus on building habits. Most people can make great progress just by changing and practicing some very basic principles, consistently, making them habits. Now, if you are looking for extreme and specific results, calorie counting with an added macronutrient split focus may be beneficial for you.

If this is a method you prefer and works best for you, please continue but just remember my encouragement: TAKE THE TIME!

Visual & Physical Cues .aka. “Appetite Awareness”

            “If you are aware, you are in control.”

                TAKE THE TIME!   Appetite Awareness focuses on taking the time to really listen to your body and its hunger and satiety (fullness) cues. A lot of us eat so quickly and without really paying attention that we have learned overtime to bypass those cues and have difficulty even recognizing what they are anymore.

                When you eat today:

·         Ask yourself, “am I physically hungry?”

·         Eat slowly. Remember 20 minutes to full!

·         Stop after each bite.

·         Check in with your body (tummy growling, aching stomach, full stomach, hunger pains gone?)

·         Ask yourself, “am I still physically hungry?” If yes, continue eating MINDFULLY. If no, stop eating.

·         When you stop, check in with yourself. Notice what that’s like, to stop. Take a moment. What thoughts come up? What sensations? Can you sit with those sensations and not fill them with distractions?

·         Stop eating at 80% full. (Precision Nutrition’s 2^nd “SUPER HABIT”-Important!)

o   How do I know what 80% full is?

§  You can also think of it as a scale of 1-10. 1 being no hunger and 10 being the hungriest you have ever been (eat everything in sight sort of hunger).

§  Don’t get too attached to the number though. Listen to your body and let it tell you when you are finished. Now, keep in mind, this is a learning process and does not happen overnight. SO, just as you would TAKE THE TIME to count calories throughout the day, you must also TAKE THE TIME to learn your body! Either way, TIME is important and must be a priority in either method.

**Email me at hjones@mvhospital.net for Precision Nutrition’s “Hunger Scale Worksheets”**

**Stay tuned for next time when we begin discussing WHAT to eat**

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

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net

AMRAP- 25 mins: Lets Get After It!

Want to get a workout in that kicks your rear, makes you sweat, tuckers you out, and is over in 25 minutes??

Try this full body 25 minute AMRAP (as many rounds as possible)

• 10 pushups
• 10 body weight (air) squats
• 20 Physio ball mountain climbers (use a physio/yoga ball. Get in a plank position on the ball by placing your elbows or hands on the top of the ball and extending your feet out behind you so your body is in a table position. Alternating sides, slowly move one knee towards the opposite arm.)
• 10 bicep curls to shoulder press (with dumbells, do a bicep curl then up to a shoulder press, then back down to a bicep curl, and so on)
• 10 alternating side lunges on each leg (with or without weight)

The goal is to complete as many rounds of these 5 exercises as you can in 25 minutes. Take a stop watch or timer with you, set it for 25 minutes, and get after it! You break when YOU want to break..you push yourself however hard YOU want to push yourself. Set a goal.

Ready...Set....GO!!!!

Chances

So, exactly how many second chances or start overs does a person get? Depending on who you are and what your experiences may have been, you might think we get none...or some. I however, am a believer that we get as many as we need.

I don't know about you, but I spent a fair amount of my life thinkin I had to be perfect...the first time.  Wow...the pressure that comes with that!! Usually afraid to ask questions and heaven forbid I should make a mistake and look like a fool. Some things I never even really gave a good effort because I wanted it to be right the first time and unfortunately now, wish I had. Heaven forbid I should practice and take the chance of looking silly or like I don't know what I'm doing.

It's amazing how incredibly hard we can be on ourselves in this adventure we call life! The beautiful thing is...we get to have as many chances as we need to learn the things we are meant to learn. Everyday is a clean slate where we can create the life we desire and where opportunities and  unexplored potential lay before us. Sadly, we tend to take that slate, dredge up the past, splash it on the clean slate and say that's all there is for us, believing we will never be more than what we've done or already failed at.

So my challenge to you this day, week and month is to see each new day for what it is...a new day. A clean slate. A day of adventure waiting to happen, both inside and outside of us. A day of Celebration.  Find the ways you can celebrate yourself and not just in big ways...all those little things count as well! Make a list and you will be amazed and just how fabulous you truly are!

Celebrate the fact you woke up to a new day. Celebrate the bed you slept in and that you can shower. Celebrate that you bumped your toe and it brought you back to awareness. Celebrate watching your children and all they can teach you. Celebrate you went to the gym (or even just set out your workout clothes) or pushed a little harder in a workout. Celebrate the food you have and the body you have to enjoy all these things with...even if it's not your ideal body at the moment. Celebrate it! Accept it!  Love it!

When you can accept each day as a day of possibilities, whatever they may be for you, then the changes you desire to make can begin to happen.  Go out and be courageous and put your full self into all that you do knowing that you are growing and learning...not failing. Love the moments you may feel like a dork and you will be able to let them go and realize that a second chance, or an 80th chance, will be available for you and You Will master the things you desire to master.
Glad I am finally figuring this out...now where is my guitar?

Until next time...Go BE Great!!


For more information or interest in Intuitive Life Coaching contact Jennifer...jsaunders@mvhospital.net or call 557-2823.

HOT Summer fun!!

Hot summer fun!!

Cell phones, IPods, Lap tops and Skype have brought our world into our homes and have stopped us from going out into it. June is such a beautiful month in Idaho, are you outside enjoying it or are you spending your workout time inside on another piece of electronic equipment? P90X, Cross fit , boot camps and ultimate challenges have shown us that we don’t need a lot of equipment to get a good workout. This style of exercise open the door for so many opportunities to get out and breath fresh air, fire up some more brain cells and get some sun!!

So this month FREE UP YOUR OPTIONS…..and get outside. Here are a few good reasons why…..

1. It’s Free

One of the greatest benefits of exercising outdoors is that it’s free! While a gym membership could cost $30 or more per month, no one’s going to make you pay to walk outside, go for a bike ride or go hiking. There’s more space, more freedom and you don’t have to pay a dime to experience any of it.

2. Exposure to Vitamin D

The sun is a great mood booster, and the vitamin D it provides is wonderful. It makes your bones stronger, strengthens your immune system and helps protect your body against cancer. Although vitamin D can be obtained from other sources, the sun is still the best source for the human body.

3. More Fresh Air

No one likes the musty, sweaty smell of gym air, and we know that it’s dirty, too. Environmental agencies in the United States predict that indoor air is two times more polluted than air outside. Who doesn’t prefer the smell of nature to the smell of their treadmill partner’s sweat?

4. Mental Stimulation

Exercising outdoors provides mental stimulation that indoor workouts can not. Whether you’re working out at home or in a gym, you’re surrounded by the same four walls for your workout – and they probably aren’t very exciting if you exercise there regularly. On the other hand, going outside gives you constantly changing scenery that stimulates and excites your brain, your mind can get a workout at the same time your body does when you exercise outdoors.

5. New Exercises

Although video games may claim that their exercise simulations are just like the real thing, it simply isn’t true! Hiking outdoors is physically more demanding than a treadmill on an incline, and bicycling on a biking path gives you more opportunities to push yourself than setting a program on a stationary gym bike. There are more exercise types to try if you are willing to go outside, so give them a try.

6. Mood Improvement

Exposure to sunlight is a common treatment for depression and other mood disorders. Studies show that depressed exercisers who go for a walk outdoors feel happier and have better self esteem than those who walk on a treadmill indoors. Endorphins, which can raise your mood and keep it stable, are released when you spend time in the sun. A walk outdoors is the perfect fix for a bad mood!

Don’t forget to stretch

Send any questions to ghouston@mvhospital.net or call 208-557-2823