Dance in the rain

Spectacular weather and Memorial weekend are a bit of an oxymoron in Idaho. Yet I just had one for the first time in about 9 years and it was Amazing! Sitting by a warm beautiful fire, seeing thousands of stars, watching the little ones excitement as they reel in a fish, gutting those fish cause their dad said they could if Aunt JJ helped them, catching up with friends, and hiking the hill with my daughter niece and sister are some of what made this weekend so wonderful.  Not to mention time to do a whole lot of Nothing!

Many things stood out over the weekend and I would like to share one of those things that relates to many of us. On Saturday I had the opportunity to go on a 4 wheeler ride with my sister, brother, nephew and my friend. The day was beautiful and warm and was starting to threaten rain.  So, like any smart person would do, I took sunglasses to protect my eyes, wore some gloves in case my hands got cold and put on a jacket to keep my upper body dry. After making sure we all had what we "needed", we were off to the mouth of some unknown canyon. Unknown to me at least, and I was excited!

Not 60 seconds after we took off it started to rain.  Imagine that! Five minutes later and that nice, gentle rain turned to hail. I'm not sure if my bare skinned legs were red from cold or sunburn but I do know that they were hurting from the pelting ice balls the size of peas. Not to mention the back of my ears! I was happy I had gloves and a coat though!  Upon a quick stop my sister decided we should turn back and went to tell the boys.  I decided to wait for her instead of returning to camp so she wouldn't be stranded if something happened.

I sat hunched over, my friend covered my ears and I covered my legs while we waited for the storm to pass or my sister to return. After a bit we decided she wasn't coming back, I wasn't ready to quit and the storm had let up to a light rain. So, I did what any girl seeking adventure would do...I went on.  We rode around the muddy hills and got oh so dirty in the slippery mud and gianormous puddles. We explored the paths we thought the others had taken until we decided it was time to return. After one more newly formed lake crossing, we saw the others behind us. We waited, shared stories and returned together, cold and soaking wet but fulfilled.

Life, like this little adventure can toss some crazy stuff at us. It may look ominous and even dump that 10% chance of rain showers, or even hail on us.  That does not mean All is lost. These storms usually only last a moment in comparison to the big picture. They give us time to rest, rethink, refuel and restart if we will allow them to do so. We can even use them to create some fun moments and memories that make us smile when we reflect on them. They give us an opportunity to grow and see where we are at compared to where we have been.

If you are currently in a hail storm in your  life, be patient. Take the time to rest and reflect on the possibilities and choices before you.  Remember to dance in the rain and only take cover when absolutely necessary. Be gentle with yourself and find those "gloves" and "coats" to be grateful for. Treasure the loved ones and friends in your life and remember to look for the rainbow. The storm will pass and you can be better because of it if you choose  too.

If your storm deals with health and fitness, visit us at Mountain View Hospital's Health and Fitness Academy and let us assist you in riding it out and learning to have fun while you do.  It's always better with a buddy! You may get a little dirty but you'll have a great story to tell afterwards. Not to mention, you might just have Fun while your at it.

So go ahead, continuing with last months message, get in and get dirty and see what amazing things just might take place in your life because you Chose To Dance in the Rain!

Until Next Time,
Go BE Great!

Jennifer Saunders
HFA Personal Trainer -ACE
ButtIn Gear
Reiki Energy Therapy
Intuitive Life Coaching

Do Not Forget to use Protection!

Recently I have had more than a few clients have to be tested for skin cancer. As we all head outdoors to enjoy the nice weather I just thought it would be prudent to remind everyone that the name of the game with skin cancers is “Prevention”, so plan ahead.

Skin cancer is the most common of all cancers. In the U.S., accounting for almost half of all cancers and affecting over 2 million people each year. One in 5 Americans will develop skin cancer during their lifetime. There are three types of skin cancer: basal cell, squamous cell, and melanoma.

Basal cell carcinomas are the most common type of skin cancer. They rarely spread to other areas of the body, and are very treatable.

Squamous cell carcinomas, on the other hand, can spread to organs and other areas in the body and can be fatal if they are not caught early.

The third type of skin cancer, melanomas are the least common but most dangerous-they kill more than 8,600 Americans every year.^[5] If found early, however, melanomas can be treated. Melanomas are most often caused by ultraviolet radiation from the sun or tanning beds. They usually resemble moles and are often black or brown. Most change over time, including an increase in size. In recent years, incidence of melanoma has increased significantly, especially in those with fair skin. While melanoma is more prevalent in men than women, rates of diagnoses and death are increasing for both men and women.

Studies show that high Intensity training outdoors can increase your chances for skin cancer.

In 2006, Dr. Christina Ambros-Rudolph and colleagues at the Medical University of Graz in Austria conducted a study to see if marathon runners are at higher risk of melanoma than people who don’t run as regularly. They examined over 200 runners and found that they are at increased risk for skin cancer. In fact, runners who trained the most intensively had the highest rates of skin lesions. Almost all of the athletes wore shirts and shorts that did not totally cover their arms, back and legs, and only 56% wore sunscreen. Although there was a clear link between sun exposure and skin lesions, the researchers found another reason the athletes who had more intense workouts were more prone to skin cancer. Endurance exercise such as long-distance running suppresses immune function in the body, which is why extreme athletes are often more susceptible to infections than others. This can release a type of protein called cytokines, limiting the ability of the body’s immune system to fight off potential cancers. In addition, sweating a lot while outside is linked to skin cancer. The wetter your skin, the more UV rays are absorbed, which means that exercising on sunny days can be much more dangerous for your skin than just sitting or lying down in the sun.

The American Academy of Dermatology recommends that everyone wears a water-resistant sunscreen of at least 30 SPF daily. Until 2012 the FDA did not regulate SPF in sunscreen so there was no idea if the stuff you were slathering on was doing you any good what so ever. Currently, Sunscreen companies are required to meet FDA requirements and have their products packaged properly. They recommend using a broad-spectrum sunscreen that protects against both types of UV rays (UVA and UVB). When choosing a product, remember that a sunscreen with twice the SPF does not mean you can stay outside in the sun twice as long before you get sunburned. The intensity of UV radiation matters just as much as how long you are in the sun, which is why it’s so important that you limit your exposure from 10 a.m. to 4 p.m.

Other precautions you can take are;

§  Put on some sunglasses with high UV absorption to protect your eyes, and a hat to protect your face.

§  Wear clothes made of tightly woven fabrics that you cannot see through. Try to avoid regularly exposing areas of your body such as your shoulders, neck and chest. To prevent overheating, wear light-colored clothing that reflects the sun’s rays.

§  Look for shade: try to do your stretches and other exercises in a shaded area.

Are You "Cooler" Than The Rest?

            Can anyone feel the itch? The itch that summer is truly right around the corner. The itch that a random sunny day in the middle of the week means that it will really stay sunny multiple days in a row. That the sunny day isn’t an oddity anymore!

            Oh, how excited I am about summer! Can’t you tell?

            Summer means sun, warmth, outdoor fun, traveling, races, biking, climbing and swimming, oh did I mention warmth! (Vegas born and raised at heart talking here!)

            With all of the fun activities I’ve already done this year and with the many more I have planned, it got me thinking, what helps me stay on track nutritionally, especially when I am traveling?

            I’d like to share my answer… “I’m cooler than you!” Just kidding, but no really, a cooler is my answer!

            This past weekend, I traveled to Colorado for a fun filled weekend with friends going hiking, trail running, to baseball games, a Spartan race, live kickboxing fights, and even a Christian concert held at the Red Rocks Amphitheater. It was such an amazing weekend! Now you may be wondering, “did she eat anything unhealthy? Did she eat out at all”, and the answer is “YES!”. I did! But, I only ate out approximately half of or slightly less than half of my meals as opposed to all of my meals. (I eat on average 4-5 times a day).

            So, what did I pack?

            Well, when packing, I ask myself a few questions as I go…

1.       Where’s my protein?

a.      Lunch meat, low fat string cheese, canned tuna, greek yogurt, precooked (I cooked) meats (chicken/pork/steak), hard boiled eggs, a few emergency protein sources like a protein bar or protein powder. (Didn’t pack all of these this time but most)

2.      Where’s my fruit and veggies?

a.      We packed bananas, grapes, carrots, spinach, and broccoli (cooked and raw…I prefer mine raw, boyfriend prefers cooked). You may be wondering how we warm up the cooked food…well, we don’t. We eat it cold and actually don’t mind it that way while on the road.

3.      Where are my heart healthy fats?

a.      Raw and unsalted nuts and seeds. Our preferred choice this trip was walnuts. Oh! But I did buy Ranch flavored sunflower seeds too!

4.      What else do we need?

a.      Water! 2 water bottles out in the car for us to drink, 2 backups in the cooler. Bread for sandwiches (High Fiber, Flax and Sunflower Healthy Loaf Bread), light mayo, mustard, low fat sliced cheese, silverware, napkins. We packed a few packets of instant oatmeal for breakfast if needed.

           

            So, there it is a packed cooler.

            As I mentioned before, this did not prevent me from eating out, but it did help me eat out less often therefore controlling my portions and my indulgences to a comfortable level.

            So, tell me…are you “cooler” than me?! What would you pack in your cooler? Email me at hjones@mvhospital.net for a chance to win a FREE 30 minute Nutrition consultation. Being Precision Nutrition certified has been amazing and I can’t wait to share it with you!

Until next time!

Hayley Jones, BS, CSCS, Pn1

hjones@mvhospital.net

Why stay in when you can go out?

After a long winter stuck exercising in the gym, sometimes it can be hard to get in there on a sunny spring day. You could always opt for jog or bike ride, but sometimes it’s nice to have something a little different. Here is what I do when I’m craving a little outside variety:

Head over to your nearest high school track, and start off with an easy 400-800m jog. Followed by:

For first 400m (1 lap):

                Jog 100m

                5 Burpees

For second 400m:

                Jog 100m

                10 push-ups

For third 400m:

                Jog 100m

                15 sit-ups

For forth 400m:

                Jog 100m

                20 squats

That’s 1 mile of exercising, not too bad right? If you are feeling up to it, do it again! Or try something a little more difficult…

For first 400m:

                Lunge walk 100m

                Backpedal  100m

For second 400m:

                 Skipping w/ hand clap (under knee) 100m

                30 Mountain Climbers

For third 400m:

                Backward lunge walk 100m

                Side shuffle 100m

For forth 400m:

                Sprint 100m

                50 flutter kicks (on back)

If you aren’t tired, you’d better go hit the stadium stairs.

Hope you get out and enjoy the nice weather, that Idaho winter will be back again before you know it!

Get dirty..I dare you!

Today I would like to share a little something about daring. A little something about falling down, getting dirty and knocked around, and those who judge those who do.  Here is a passage from a speech given by Theadore Roosevelt in his speech titled "Citizenship in a Republic"  given in 1910.

"It's not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done better.

The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes up short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly...."

For those of you who are wondering if you "should" try something and are listening way too much to the critics, now is the time to put on your earmuffs and blinders and get focused and get in the arena. Whether the arena be fitness, weight loss, strength, personal, family, professional or many others; now is the time to jump in and get dirty.

Those bumps and bruises when the dirt has been washed off may just reveal a better, stronger, more courageous, authentic and beautiful you.  You may just become a leader, forge paths, reach your goals, learn, inspire or make a difference. It's all up to you!

Are you going to listen to the jeering words of the critics in your life, and they are plenty, or will you take a stand and listen to the voice deep inside which calls you to your greatness?  The voice calling you to take a chance. The voice that tells you, You Can Do It! The voice that pushes you into the darkness of the unknown because it  knows it will be worth it. The voice that encourages you to Dare Greatly!

If you are ready to listen to the voice that really matters...YOURS...we are here to assist you.  Allow the Mountain View Health and Fitness Academy Team to guide you in your health, fitness and sport arenas. Hayley, Gretchen, Jennifer and Greg are not here to be critics but rather Your Personal Cheerleaders and we are happy to be so!

You can also contact Jennifer for Intuitive Life Coaching or Reiki Energy Therapy to assist you in those arenas you choose to play in.

SO, the choice is now yours...will you sit on the fence or jump in and Get Dirty?  Go ahead, get dirty...I Dare You!

Until Next Time...Go Be Great!

Jennifer Saunders
Personal Trainer @ Mountain View HFA
Intuitive Life Coach
Reiki Energy Therapy
Buttin Gear Events

Running can be such a PAIN....

Or any kind of cardiovascular exercise for that matter. Recently I personally had an incident that stopped me in my tracks. Not long after I finally figured out how to make the pain go away including a trip to my Doctors office, I decided it was time to do a little research on what would have cause my body to turn against me in such a violent way.

There are three main causes for cramping during and after exercise most are diagnosed by how they present themselves.

The Side cramp or Stitch strikes you in the side, as the name implies. Or even in the abdominal area.  “It’s mainly the result of shallow breathing, not breathing deeply from the lower lung,” says Jeff Galloway, a 1972 Olympian. “The side pain is a little alarm” alerting you to your breathing, Galloway says. “An imbalance of blood electrolytes such as calcium, potassium, and sodium, in your body may also contribute,” says Pete McCall, an exercise physiologist and fitness instructor.

Stomach Cramps, could be something you ate or drank before your workout. “If you have too much fluid or food in your stomach, you can’t get a large breath,” Galloway says.

And Finally Muscle Cramps like when your calf or leg muscles seize up on you, “often have dehydration to blame,” says McCall.

Here are a few easy steps to take to prevent cramping

Hydrate properly before, during and after the run.

Drinking water is the best method to rehydrate the body. However, if your workout lasts for more than 45 minutes, sports drinks may be necessary to replace salt and electrolytes deficiencies in these contribute to cramping.

The body takes time to process the fluids that prevent cramping. If your run will be longer than 10 miles (16 kilometers), you’ll want to begin hydrating 2 to 3 days prior to the event.

A good rule of thumb is to take in 5 to 12 ounces (148 to 355 milliliters) for every 20 minutes of activity. Additionally, drink 4 to 8 ounces (118 to 237 milliliters) before and after a run. The amount will vary depending on your weight. The longer your body stays hydrated, the lower the likelihood of cramping during outings.

Stretch your muscles correctly before you begin a run.

The muscles that cramp during a run are the ones in a near constant state of contraction. The primary problem muscles are the calves, quads and hips.

Eccentric stretching is an excellent method to prevent cramps. This method puts weight or pressure on your muscle while lengthening the muscle. For the Achilles tendon, for instance, you can stand on the edge of a step and rise up on your toes.

Run during times of lower heat and humidity.

The hotter the temperature, the quicker your body will lose fluids, thus leading to cramping.

Change the type or brand of running shoe you wear.

Shoes that are ill fitting will put undue stress on your muscles and tendons. This stress increases the likelihood of cramping during a run.

We have many great options in town to get properly fitting shoes, go see the guys at Bill’s Bike and Run in Snake River landing. 208.522.3341

Scrutinize your diet for foods that help prevent or cause cramps during a run.

Caffeinated beverages will dehydrate your muscles.

Bananas contain potassium that can help prevent cramping.

Meals high in protein and/or fat are especially problematic. Don’t consume them within 4 or 5 hours before a run.

For longer runs, you’ll want to eat plenty of carbohydrates the night before

Keep your pace consistent during the run to avoid cramping.

The pace should be even and one that matches your current fitness level.

As the weather warms up and you get outside for your spring training, implement some of these tips. Trust me it will save you a lot of time and discomfort. Happy Trails!

"Filler Up"

“Filler Up”

 

          For those that read last month’s blog post “Kitchen Makeover”, you were probably thinking, “Uh! Seriously, you left me with an empty kitchen! Now what?”

          Now, it’s time to “filler up”!

 

          Here is a quick starter list of favorites from Precision Nutrition’s own Ryan Andrews.

         

3 favorite…	Option 1	Option 2
Vegetables	Kale Celery Yams	Spinach Cucumber Squash
Fruits	Oranges Pears Apples	Strawberries Kiwi Cherries
Lean proteins	Pinto beans Falafel Hummus	Organic, free-range eggs Bean burgers Salmon
Nuts/seeds	Walnuts Cashew butter Hemp seeds	Macadamia nuts Almond butter Flax seeds
Whole grains	Quinoa flakes Oats Brown rice	Millet Sprouted grain bread Buckwheat

 

          Personally, my list looks a little different…

 

3 favorite…	Option 1	Option 2
Vegetables	Broccoli Spinach Green Beans	Asparagus Carrots Tomatoes
Fruits	Bananas Grapes Oranges	Strawberries Kiwi Cherries
Lean proteins	Eggs Salmon Thin Cut Pork chops	Tilapia Steak Ground turkey
Nuts/seeds	Walnuts Almonds Hazelnuts	Natural Peanut butter Flax seeds Cashews
Whole grains	Quinoa Oats Brown rice	Healthy Loaf bread (high flax & high fiber)

 

          Although these lists are very small compared to the massively large list of healthy foods you could stock your kitchen with, the food is just the first step.

          Once you get home, your grocery shopping experience does not just end with emptying your grocery bags. You must prepare, to make sure that delicious food is easy and convenient for you to grab so you actually eat it.

          Here are 2 great articles regarding grocery shopping in order to help improve your experience.

          http://www.precisionnutrition.com/grocery-store-techniques

 

          http://www.precisionnutrition.com/all-about-kitchen-makeovers

 

          Now…ready, set, filler up!

 

Until next time!

Hayley Jones, BS, CSCS, Pn1

hjones@mvhospital.net