Fitness Friday: Super Bowl Workout

Did you know that, on average, people consume 1,200 calories while watching the Super Bowl? Although when sitting in front of the TV for hours and indulging in a few additional snacks is acceptable, the Super Bowl is no excuse to undo the healthy lifestyle that you work so hard to maintain. Instead of staying sedentary throughout the game, try this fun Super Bowl workout instead!

When you see this:   Do this:

For the committed football fan:

 

 

 

 

Fab Five Fitness Ingredients for Super Bowl Sunday

Super Bowl XLVIII is just around the corner, and according to the USDA, it is the second largest day for U.S. food consumption following Thanksgiving Day.  As consumption increases on this day – physical activity plummets.  If you aren’t mindful of your food choices and activity level, you too could fall victim to the “laziest Sunday” of the year.

Thus, this Super Bowl Sunday, we challenge you to get up off your couch.  Move a little...especially during the commercials. Engage your body as well as your eyes!  (If you want to beat the curve – do your exercise first thing in the morning and not have to worry about it messing with your game time plans!)

Below are the fab five “no equipment necessary” exercises that you can do in your home and/or in front of the television. As Nike gamely reminds us… “Just Do It”!

• Squats


• Lunges


• Push-Ups


• Crunches


• Jumping Jacks - Do these in between each sets of the above exercises to get your heart pumping!

Have a fun Super Bowl Sunday!

Wellness Wednesday: The difference between sympathy and empathy

“The truth is, rarely can a response make something better — what makes something better is connection.” ~ Brene Brown

I have and continue, to recommend watching Brene Brown’s Ted Talk, The Power of Vulnerability where she artfully articulates the importance of the emotional experience. I recently came across another outstanding Brene Brown video in which her speech to the Royal Society for the Encouragement of Arts, Manufactures and Commerce (better-known as the RSA), was made into a delightful short animation. The subject matter of the speech, and the resulting video, is the difference between sympathy and empathy. It’s a great three-minute reminder on how we can both enhance our communication skills and better connect with others. Take a look…

Book Review: Month of Meals

The American Diabetes Association has published a new and improved version of their popular book series Month of Meals. We started carrying the original series of the books in the Fit Shop in the late 1990’s and did so for many years.  Each book in the series provides recipes for 30 breakfasts, 30 lunches and 30 dinner.  All of the meals were designed to be nutritionally compatible, you could mix and match any breakfast with any lunch and any dinner. Making it not only a healthy recipe book, but an clever menu planning tool as well.  We carried the books in the shop  for many years until the books became dated and better resources were available. Now, it’s back and better than ever. The new updated edition, based on  latest nutritional guidelines for diabetes, has 167 breakfast, 167 lunches and 167 dinners, over 300 snack options and again compatible with each other .  Together there are over 4,500,000 daily menu combinations. (Give me a call when you have tried them all) The recipes are simple, healthy, tasty and most importantly it takes the guess work out of meal planning.

The basic meal plan; breakfast, lunch, dinner and 2 snacks, totals about 1500 calories, but it can be adjusted down to 1200 or up to 2100 calories. While the menus are designed specifically for those with diabetes, they are appropriate for anyone looking for healthy recipes.

Super Bowl Ready - H3 Game Day Recipes

The big game is coming up and we want to know if you're Super Bowl ready?! Did you know Super Bowl Sunday is the second largest day of food consumption behind Thanksgiving? Enjoy the game and all your favorite football treats with this Super Bowl spread of healthy game day recipes!



BUFFALO CHICKEN TENDERS

INGREDIENTS:

4 (4 ounce) Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup Corn starch

¾ cup Egg whites, or egg beaters

¾ cup Whole wheat flour

½ teaspoon Onion powder

½ teaspoon Salt

¼ teaspoon Garlic powder

2 cups Frank’s red hot sauce, or your favorite hot sauce

4 stalks Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

• Preheat oven to 375°F


• Spray baking sheet lightly with pan spray.


• Prepare chicken breasts, or tenders, as directed above.


• In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.


• Season the wheat flour with the onion powder, salt, and garlic powder.


• Dip the chicken tenders in the corn starch first, shake off excess.


• Next, dip corn starch breaded chicken tenders in the egg beaters.


• Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.


• Place on baking sheet.


• Bake in oven for about 12-15 minutes.


• Then warm hot sauce in sauté pan or microwave.


• Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.


• Serve with H3 Ranch or H3 Bleu Cheese Dressing and a few celery sticks.

*Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Fitness Friday: 8 Minute Abs

Are you looking for a quick workout? Are you looking for stronger abs? Try the 8 minute Abs workout. All you have to do to perform the 8 minute Abs workout is chose three different abdominal exercises, perform each one for 30 consecutive seconds, take a 30 second rest, and repeat that 4 times. For example;

30 seconds of crunches

30 seconds of reverse crunches                          x4

30 seconds of Russian twist

30 seconds of rest

 

Please enjoy the attached video of your favorite healthy fitness team demonstrating this workout!

Coaching Corner: Dealing with Change

Let’s face it—most of us don’t ENJOY change.  Our health care is changing, our job description changes, we hear about a loved one getting sick—a change that wakes us up, we are interrupted by something or someone and now the rest of the day has CHANGED…change, change, change.  Coping or dealing with change is serious business and we are facing it every single day.  I recently came across a business model from Harvard Business School and I found it very valuable…



As you can see, this is all interconnected.  When dealing with change, our first internal reactions is derived from the Denial quadrant.  For example, you started a new job 3 months ago and you get used to the system and infrastructure.  You are now told you are moving to a different department with different responsibilities.  You may be thinking “I just got here” or “I am happy here, don’t you see that?”  This soon moves over into the Frustration quadrant.  All of the questions, concerns, unknowns, “what ifs”, and issues are not understood.   For example, a family member gets sick and we don’t know what is going to happen next.  What if it gets worse?  How long until full-recovery?  How will I be able to financially support this?   We’ve all been there:  frustration, anxiety, fear, worry, and zero serenity.

Once things start to become clear, we move into the Acceptance quadrant.  Each of us has a built-in acceptance rate.  Think about it—the more experience we have at work, our acceptance rate may be higher compared to when we first started.  I know I was a little hesitant when I first started my Crossfit journey, but since being there a little over a year I am eager to take on challenges and join classes involving movements I know I suck at—handstand pushups?  Yeah, talk about outside of the comfort zone.  As acceptance is reached, we move into a new place of Contentment.  This happens organically and naturally.  Serenity and peace is present.  We have a sense of gratitude and we are happy the way things are going.  However, we want to avoid staying in this place for too long… why?  Things don’t change for the better if we remain content.   My body won’t get stronger if I stay at the same weights all the time.  My diet won’t be healthier if I eat the same thing day after day, even if I am content with a vegetable omelet every morning.  Job situations won’t improve unless we take responsibility and challenge ourselves.

What I encourage you to do is become someone that helps others through change as well as asking for the perseverance and strength to get through personal challenges and changes.  Be a resource to a co-worker, offer a listening ear to your family and friends, help provide understanding to someone that is battling with acceptance, and most importantly—be the one that  can look back at the changes in your life and know you have handled with them integrity.

The Only 5 Things You'll Ever Need at GNC

H3's very own, Lindsay Martin, was featured this morning in an article on GQ's website.  This is a GREAT read for anyone who has ever wandered in to a GNC and left overwhelmed, confused, or both!  It breaks down what you need and what you can skip.  Awesome article, Lindsay!!   Click the link below and share with your family and friends.

http://www.gq.com/blogs/the-feed/2014/01/do-normal-men-have-any-reason-to-visit-gnc.html

 

Nutrition: Prevent Weight Gain through Whole Foods

                Simply stepping on a scale doesn’t give the whole picture when it comes to one’s health.  Waist circumference, body fat distribution, body fat composition, bone density, and blood work are additional measurements that can provide clarity and realities of what is really going on with one’s body.  Even thin individuals go head-to-head with the battle of belly fat or having measurements that don’t seem like they would line up with their body weight.  Thin doesn’t necessarily translate into healthy.  With that being said, most individuals want to see body fat disappear, the number on the scale to go down and body fat percentage to improve because it is seen in the mirror or felt when doing sit ups during an exercise class.  We already know diet contributes to 80% of what is going on from a weight management side of things, but what foods in particular prevent the weight gain in the first place?  What foods can be included in a meal plan when the goal is weight loss?  Let’s check it out…

1.  Whole grains.  Oats, quinoa, barley, wheat berries, farro, and wild rice are whole grains everyone should have in their grocery cart.   In multiple long term studies, the incorporation of whole grains and foods high in dietary fiber has shown to prevent weight gain.  For those trying to lose weight, including whole grains may actually show favor in losing more belly fat compared to dieters who exclude whole grains.   However, avoid the grains high in added sugar.  For example, instead of the brown sugar flavored oatmeal choose plain and add ground cinnamon and nutmeg.


2. Leafy greens.  Spinach, arugula, kale, swiss chard, collard greens, romaine, watercress and more.  These fibrous leafy greens are loaded with water, lutein, vitamin C, vitamin K, vitamin A, vitamin E, and the ever-so-important dietary fiber.  Leafy greens are especially high in insoluble fiber—the type of fiber that can help move things along your digestive track.  Adding some “roughage” to your diet, on a consistent basis, can help alleviate irregular GI issues, bloating, constipation and more if consumed with plenty of water.


3. Beans and Legumes.  These plant based protein sources are very high in soluble fiber.  Once cooked, a half-cup portion will actually provide just as much soluble fiber as two cups of cooked oatmeal.  Those who increase fiber intake can reduce the risk of added weight gain over time according to Liu and colleagues when evaluating the Nurses’ Health Study which followed over 74,000 females (12-year follow up).


4. Nuts and Seeds. Even though nuts and seeds are calorically high and rich in dietary fats, avoiding them because of those reasons is not what you want to do.  Consuming 1-2 oz. per day provides a solid source of dietary fiber, unsaturated fats, vitamin E, magnesium, small amounts of protein and beneficial for your heart, brain and muscles.  This combination of nutrients will leave you feeling very satisfied.  Those who actually consume proper portions of nuts on a daily basis not only improve their diet, but body composition, BMI, and waist circumference does not increase according to a meta-analysis conducted by Flores-Mateo and colleagues published in the American Journal of Clinical Nutrition (2012).  If you are looking for the mid-afternoon snack then nuts are the perfect thing to satisfy your hunger.


5. Avocado.  In a recent 2013 Nutrition Journal study, researchers found that those who added half of one avocado at lunch (~112-125 calories) felt more satisfied and less desire to eat over the next three to five hours among overweight individuals.  This healthy fruit also showed to help stabilize blood sugars—another reason to include this food in the diet.  Use avocado as a creamy sandwich spread or dice and top onto a chicken salad.

To sum this up, it is extremely important to stay on a regular eating cycle by eating every three to four hours no matter what time you wake up.  In order to get these foods into your regular day, sit down on a Sunday and plan your weekly meals.  Break it down by breakfast, lunch, dinner and snacks.  Getting sick of brown rice pilaf?  Change up the grain and use wheat berries instead of rice.  Can’t think of various ways to use an avocado?  Make a salsa and top over a poached egg or grilled salmon filet.  Think outside the box and your belly will appreciate it.

HEALTHY RECIPE: Pesto Encrusted Chicken

If golden color is desired, turn your oven up to broil for the last couple minutes of cooking to get a golden color on top.  Also, remember that if you are working with a large or thicker fillet to make sure you adjust the cooking time.

INGREDIENTS:

4 ounces, 2 each Chicken breast

2 T. Panko crumbs

 

Pesto:

2 cups Basil leaves, fresh

2 T. Pine nuts

4 T. Parmesan cheese, fresh

1 T. Olive oil

1 T. Fresh garlic, minced

2 tsp. Lemon juice

½ tsp. Kosher salt

STEPS:

• Preheat oven to 375˚F.


• In food processor place all the pesto ingredients


• Processes until ingredients are well blended and somewhat smooth.


• Lightly spray baking sheet with cooking spray.


• Place chicken breasts on baking sheet.


• Pat one tablespoon of pesto on top of each filet.


• Then sprinkle panko over top of each chicken breast.


• Lightly spray over chicken with pan spray.


• Place sheet pan in oven and cook for about 12-15 minutes.


• Serve with your favorite sauce or as is, is great!

Active Time – about 20 minutes

Total Time - about 20 minutes

NUTRITION:SERVINGS 2; SERVING SIZE 1 chicken breast; CALORIES 145kcal; FAT 4gm

Fitness Friday: Treadmill HIIT workout:

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.

This treadmill “HIIT” workout is great for winter days, it will help you beat the boredom, improve your aerobic capacity and burn more calories with only 30 minutes of speed and heel intervals.

The workout is design for all fitness level; you can work at your own pace adjusting the intensity accordingly. Have fun!

Coaches Corner: Winter Olympics Fitness Tips

Elite athletes are not always born great, often they are “made”. There are countless athletes out there who are strong, agile, fit, healthy, skilled, kinesthetically aware, confident, optimistic, and so on and so forth. What separates someone who is born into an everyday athlete from someone who is made into an Olympian? A passion, a purpose, and a plan.

Seppe Smits, a 22 year old from Belgium, had a dream of being the first Belgian to ever snowboard in the Winter Olympic Games. Growing up, Smits had always had a passion for adventure, but he never quite found something that could completely satisfy his craving until he went snowboarding on a vacation to the mountains. Coming from a country with no mountains, the only way Smits could practice his snowboarding at home was at an indoor ski dome one hour from his house; which he went to at least three times a week. If Smits wanted to actually snowboard on a mountain, it was a 20 hour road trip for him and his mother. One evening, Smits was practicing a back flip and ended up landing on his shoulder, causing his collar bone to break. Instead of giving up, he used that 4-5 month recovery period watching countless videos of elite snowboarders, over and over again, to better understand the mechanics of the sport. In 2012, Smits competed in his first Big Air competition, and won. This year, 2014, at the Sochi, Russia Olympic Games, Smits will be making history as Belgian’s very first Olympic Snowboarder.

There are perhaps thousands of things that go into making an Olympic athlete. But when all of those things are broken down and simplified, they become a passion, a purpose, and a plan. The idea sounds simple, and in fact it is, but; often times, greatness stems from simplicity.  Seppe Smits had a passion for great adventure. His self-driven purpose was to make history as Belgian’s first Olympic snowboarder. His plan; understand the sport by analyzing videos, go to the indoor ski dome at least 3 days a week, take vacations to the mountains, and compete in competitions. When you really think about it, this concept doesn’t just apply to Olympic athletes. Having a passion, a purpose, and a plan can turn the average into the great.

It is very easy in the Winter time to make excuses not to exercise. It’s colder outside, the weather is bad, there’s too much ice, less motivation with less sunlight, the list goes on and on. But where there is an excuse there is a solution. Heck, if Seppe Smits can train to be an Olympic snowboarder in a country without mountains, then we can learn to stay active without the access of ideal weather/temperature conditions. For long term success, all we need is a passion, a purpose, and a plan. In this case, finding a passion means finding something you enjoy. Instead of using your energy thinking about why you wouldn’t enjoy something, use that energy to keep an open mind and actually try new things. Who knows, maybe you’ll surprise yourself. Finding a purpose means finding a truly motivating reason to stay active. To help you find that purpose, answer yourself a few questions?

•  How would staying active in the winter positively impact my life?


•  What do I hope to gain from being active?


•  If you’re looking for a beach body, how would that lifestyle permanently improve your life?

Having a plan means coming up with ways to stay active. Seppe Smits used an indoor ski dome, what resources do you have? Perhaps you feel like you don’t have many resources. Below are five tips to help you stay active in the winter;

1)      Body Weight Exercises: Body weight exercises can be done in the comfort of your own home. They are a good way to build strength and can even get your heart rate up when done in a circuit. Below is an example of something you could do.

2)      Find a friend to go to the gym with: Often times when we depend on ourselves to go to the gym, we may decide last minute not to go because of ____________ (fill in the blank). But when you are scheduled to meet somebody, you are more likely to go because you don’t want to let them down.

3)      Wear layers: If you are someone who enjoys the outdoors, it can be cumbersome to wear big bulky jackets. Simply wearing 3-4 thin layers (2-3 shirts [short and long sleeve], thin jacket, workout shorts, workout pants, 2-3 layers of socks, shoes, 2-3 layers of thin gloves, scarf, earmuffs, and a hat) can be just as, if not more, protective from the cold and it is more comfortable to move in as well.

4)      Turn Your Shoveling into a workout: If you live in a place where it snows a lot, you can turn your shoveling into a workout. If you would like to measure improvements, you can time yourself each time you have to shovel and try to set a new record! Be sure to keep your core engaged and use your leg strength while shoveling in order to reduce the risk of low back aches.

5)      Have a quality warm-up: Warming up is always an important part of the workout. When our muscles are warm they are less prone to injury. Not only that, but warming up is exactly what it implies, you become warmer. The cold temperature may not go away, but after a quality warm-up it will certainly be more tolerable.

There is never a good time to do something, but the best time is always now. Let this winter be your time to discover/rediscover a passion, a purpose, and a plan. Use this time to teach yourself how to conquer mountains when all you have access to are hills. Use this time to further define yourself. Use this time to take your something average and turn it into your something “great”.

Wellness Wednesday: “So What?” Is a Valid Question

Regret.  The possibility of experiencing that emotion keeps me employed.  Very often people book time with me because fear associated with making the wrong decision results in a generalized change paralysis.  My clients who present with this particular problem are clearly unhappy where they are, whether it’s their relationship, job or living situation.  Making a change and having it be the wrong change seems worse to them than their current unhappiness.

During these particular sessions, clients often use a lot of sentences that start with, “But, what if…” The “what if” varies depending on the problem; What if I leave this job for another and the new job is more demanding?  What if I leave him and end up alone because I never meet anyone better?  What if I move and I hate the new neighborhood?  My response to these somewhat rational fears is rather juvenile. In fact, it reminds me of something my kids would say.  My professional, sagacious replay to the “What if?” is, “So what?”

Before you call the local authorities clamoring to have my licensed revoked, hear me out. “So what…” is a valid question that requires an individual to assess possible damage.  If you make that decision, and it ends up being wrong, what is the fall out? In addition, “So what…? is a fear-inventory tool.  What are the possible results of the decision that you fear?  How could it all go horribly wrong?

The truth is, very few decisions in life are permanent.  However, fear is like an abusive partner that isolates us from loved ones that can be the voice of reason. Fear allows us to easily conceive of how our decisions could lead to greater unhappiness while simultaneously having us conveniently dismiss the fact that we can always change our minds. If I move and I hate my new location, can I move back?  If I change jobs, and I hate my new job do I have to stay employed there forever or can I change jobs again?  If I leave this relationship and never find anyone better would I rather stay in an unhappy relationship the rest of my life?

The point of this blog is to get readers to look at the places in their life where they feel stuck and ask themselves what are their alternatives.  When the alternatives become apparent you should fight the fear-based “what if” with “so what?”  If your worst fears are realized, are you stuck there the rest of your life or can you change your life? Change your circumstance?

When we stop taking the counsel of fear, possible outcomes expand and become malleable. Fear lets us think that every decision we make leads to an outcome that is set in stone.  Face your fears by asking yourself, “so what?” So what if you hate your new job, find a new one.  So what if you move and realize you liked your old city better, move back.

What do you need to say “so what?” to today?

Nutrition: Adding Nuts and Avocados

Two food foods often vilified during the low fat diet days were nuts and avocado.  Their high fat and high calorie content dieters often discouraged their consumption.  However, more recently, since they are both excellent sources of “good” fats, they are popular again and should be included as a part of a healthy diet.  Specifically, nuts and avocados are rich in healthy monounsaturated oils, which have been shown to lower the risk for cardiovascular disease.  Research for the positive attributes nuts add to a diet is so strong, that Jeffery Bloomberg, a professor of Nutrition at Tufts University in Boston and one of the world’s authority’s on antioxidants, commented that “it really is at a point now where I think there is a large body of evidence and is – I would even say – a consensus of nuts being a healthful food choice if consumed in reasonable amounts.”

However, because of their high caloric content, some weight conscious dieters have continued to shy away from nut consumption.  Two recently published studies by the same researcher, Dr. Joan Sabat’e, chair of the Department of Nutrition at Loma Linda University in California, suggests that not only can nuts and avocados be included in a healthy diet; they might actually help people manage their weight. The first study, published in the online medical journal PLOS ONE, confirmed that those who ate the most tree nuts (almonds, Brazil nuts, pistachios and walnuts) about an ounce a day, had a lower risk for cardiovascular disease.   He found that they also had a significantly lower risk for obesity than those who consumed fewer nuts.  Please keep in mind that an ounce a day is still a relatively small amount of nuts, amounting to a small handful for most people.  If you get too liberal with your intake, the calories will begin to add up.

The second study, published in the Nutrition Journal, found that those who that consumed half a fresh avocado (125 calories) with their lunch, reported a significantly decreased urge to eat for as long as 5 hours after, compared to those who had a standard lunch with no avocado.  The addition of the avocado helped to stabilize blood sugar, ultimately helping to manage hunger.  This was a very small study, and funded by the Hass Avocado Board, but Dr. Sabat’e commented that “this leads us to believe that avocado’s potential role in blood sugar management is worth further investigation.”

For those who have been avoiding nuts and avocado, now might be the time to begin to incorporate them in back in to your diet in moderate (the amount mentioned above) amounts.  My favorite way of incorporating avocado in my diet is with one of H3’s recipes. It is a very simple salsa recipe and is absolutely delicious.  Enjoy!

Trio Huevos Avocado

Ingredients:

Avocado, pitted, cubed/diced          2 cups

Tomatoes diced                                   1 cup

Red Onion, finely diced                      2 T.

Cilantro, fresh chopped                     1 T.

Lime Juice, fresh                                  2 T.

Salt                                                          ¼ tspn.

40 calories per 4 T.

Combine all ingredients in a bowl; allow flavors to marinate for at least 15 – minutes before serving.

It is a great dip for cut veggies or pita chips, and topping for potatoes, eggs, and salads.

Will store safely in the refrigerator for up to a week, but will start to turn brownish in a couple of days. You can delay the browning process by covering tightly, keeping the pit in the salsa and adding a little more lime juice from time to time.

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram

Fitness Friday: How to stay focused and committed to your plan

It’s a New Year: time to refresh, reboot, recharge, revitalize, restore. As we start this New Year, I want you to think about this word…. commit. The dictionary definition of commit is: 1. Carry out or perpetrate 2. Pledge or bind (a person or an organization) to a certain course or policy. Now this is sometimes easier said than done, right?  There are many distractions and many things going on in all of our lives that fitness sometimes drops off the priority list. Having this word “Commit” flash up on your cell phone, little post-it notes around your house or on your mirror, maybe a picture or quote by your bed to remind yourself of the commitment you made to yourself can help keep your commitment in perspective . Your commitment to your own health is dependent upon the importance you give it; only you can change you. You are what you make of your commitment. This means you need to have a plan---if you fail to plan, you plan to fail! Commitment needs structure, guidance, and some positive reinforcement when the goal is to make long term, lifestyle changes. How can you stay focused and committed to your plan? Try these suggestions:

1. Change your perspective

Shift your thinking from what you were to what you want to be. This may sound like a big challenge, but it’s not as big of a leap as you think.  Stop using your busy life as an excuse not to exercise and start viewing exercise as a way to set a strong example for her spouse, kids, and/or grandkids. At first it may appear as time away from them, but then you will realize your family will see what you’re doing and may even join you.

Start thinking that working out during odd hours as a blessing rather than a sacrifice. Find inspiration in others, looking outward for extra motivation. Take inspiration from everyone you meet, even people who can’t be physically active. This personally makes me feel exceptionally grateful! Whether you need to hang an “I’m lucky” sticky note on the mirror, or you can see the power of health in your family’s eyes, committing to a fitness routine begins in your head. Commit to yourself!

2. Set a goal

There’s nothing more motivating, although sometimes even scary, than that first 5K looming in bold letters on the calendar. Set SMART goals that include Specific, Measurable, Attainable, Realistic, and Timely goals. If it’s the race you’re interested in, register early and commit to an exercise program that will get you in the proper shape by race day. Provide yourself clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health. Of course the goal doesn’t even have to be an organized race. Maybe it’s a mission to get on and off the floor with your 2 year old grandson or fit into that old pair of jeans buried in your closet. Whatever it is, define it, write it down, and revisit it daily.

Make sure it’s realistic and that you can and will adapt your life to meeting those goals. Things in your life may have to change, if you do not change direction, you may end up where you were to begin with. Commit to your goal.

3. Schedule a regular workout time

Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day. It’s easy (I didn’t say maintaining your health would be easy) to stay in bed. But you have to set an alarm and take the extra initiative. Then you’ll find you have more energy and can be more efficient throughout the day.

If you convince yourself you’ll fit in a workout sometime after that last meeting, once the kids go down for a nap, or when your spouse arrives home on time, failure is certain. Write your workout on your calendar, set up daycare, and rearrange things around this one time as if it were any other important appointment you have to keep. Use technology like daily e-mail reminders, workout journaling websites, or phone applications to keep you on task. That time is your time, commit to your body!

4. Think fun and variety

By nature, humans need change and variety to stay motivated. We also need and like to have fun, even while we’re working hard so why can’t we have both?

Whether it’s a cardio or toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Cross training is an ideal way to develop a "balanced" fitness program. Varying your workout routines engages different muscle groups. Make sure you include activities you truly enjoy and look forward to doing. Think movement that's more like recreation and makes you forget you're working out like dancing, hula hooping, or playing sports with family and friends. Listen to your inner kid voice when choosing the best workout for you.  Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Commit to movement.

5. Reach out to others for support

In America, some tend to have trouble asking for help, yet in order to stick to a fitness commitment, we need enthusiasm and encouragement from other people.

Maybe building exercise into the family life could be seen as a necessity. Maybe taking a walk or bike ride replaces watching TV together.  For others, it’s finding a friend with a shared drive for running, and planning scheduled workouts together. It is easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track. You are 50% more likely to adhere to your workout when you do it with another person. Consider staying in touch with people you met here at H3, following and starting a fitness/health blog.  Also consider joining a social networking site or online community with fitness trainers and nutrition experts and support from other people trying to lose weight and maintain healthy eating and exercise routines.  People who get this kind of online support are proven to lose three times more weight than people going it alone.  Lobbying your workplace to offer on-site fitness classes will also support your mission for a healthy lifestyle.

Start thinking of yourself as the person you want to be, set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.

Commit to yourself…Commit to your goal…Commit to your body…Commit to your Movement....Commit to your Health…. Commit to your Life!

Coaching Corner: STAYING HYDRATED DURING EXERCISE

January has arrived.  The start of a new year often brings resolutions.  Hopefully, your resolutions involve stepping up your fitness program, which may have lagged during the busy holiday season, or even beginning fresh with a new program that may be long overdue.  There are a lot of components to consider when putting together your plan, but no matter what type of exercise regiment you decide on, make sure to incorporate proper hydration into your program.

Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly.
There are several variables that determine how much water you need during a workout.  Below are some points to consider.  For purposes of this discussion we will be focusing on hydration during an average fitness workout of 60 minutes.  If you are performing workouts longer than 60-90 minutes in duration, training for a marathon, triathlon, or other special event, you will need to seek hydration guidelines for those specific situations.

Air Temperature and Humidity: The higher the temperature rises, the greater your sweat losses. In fact, during intense exercise in hot and humid conditions, we can sweat up to 3 liters, which is almost all of the water in the bloodstream. To replace the water that is lost from the bloodstream, the body takes water from its tissues or uses the fluids that you drink during and after exercise.  But in humid conditions, sweat takes longer to evaporate from the skin because the air already contains a lot of water. So, in these humid conditions, the body tries to cool itself by sweating even more. If you do not replenish the water that your body loses, you will become dehydrated.  The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing. If you are dehydrated after an exercise session, it will take time to replenish the body's water. Drink several glasses of water spaced out throughout the day.

Intensity: The harder you work out, the more you perspire.

Body Size and Gender: Larger people sweat more. Men generally sweat more than women.

Duration: The longer the workout, the more fluid you lose.

Fitness Level: Well-trained athletes perspire more than less fit people.  The reason is that athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. As a result, fluid needs are higher for highly trained athletes than for less fit individuals.

Other Beverages: Do not drink juices or sodas during exercise, because these drinks contain more than 10% carbohydrates (sugar) and are not absorbed well during exercise.  Sports drinks usually contain less than 8% carbohydrates, but these can lead to too many calories if you drink too much of them. The best way to hydrate is simply water.  If you’re exercising for less than an hour, water is all you need to keep you hydrated. If you’re exercising for longer than an hour, sports drinks can provide extra fuel.

Hydration Pre-Exercise:

Drink about 16 ounces of water 1 to 2 hours before you exercise.

Drink about 8-12 ounces of water 15 minutes before you exercise.

Hydration During Exercise:  For workouts of less than 90 minutes the rule of thumb is to drink 8 ounces of water over each 20-minute period.  Drink cool water rather than cold water, because the body absorbs cool water faster.  Replace fluids regularly during exercise. Drinking water is the only way to rehydrate and cool your body from the inside out.

• Drink about 4-5 ounces water every 10 minutes during exercise.


• Have about 34 ounces (1 L) of water on hand per hour.

Remember that you need to be replacing the fluid you lose while you are exercising, do not wait until you finish. The sooner you start to replace the fluid the sooner you will recover.
Hydration Post-Exercise:

Drink about 16 ounces of water just after exercise.  Post-exercise hydration gets your fluid levels back to normal and can help with recovery.  Sports drinks that include sugar or salt in them will help you increase the fluid that goes into the body.  They also can replenish the salt and minerals lost through sweating, although a healthy diet is usually adequate for this.

*Do not take salt tablets. Salt tablets make dehydration worse because they drain the water from your body.

Dehydration can cause fatigue, headaches, muscle cramps, dizziness and lead to heat exhaustion or even heat stroke.  It also can raise your heart rate as the body works harder to stay cool.  Even if you’re just a little dehydrated, it can decrease your performance.  Dehydration can occur during any type of physical activity. It doesn't have to be hot. You don't have to have visible perspiration. You can become dehydrated indoors, in a pool or lake, or skiing on a winter day.

Since dehydration that exceeds 2 percent body weight loss reduces exercise performance, it is advised to begin exercise well hydrated, replenish fluids regularly during exercise and replace fluid losses after exercise.

Be alert for conditions that increase your fluid loss through sweat (high temperature, high humidity, very high intensity, for example).

Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, athletic or recreational, need to drink fluids before, during and after swimming, even if you don't feel thirsty.

Wellness Wednesday: Practice what you preach

As a health educator, I have tried to “practice what I preach”. For the most part, I have done a pretty decent job.  Until this past year I really wasn’t practicing what I preach from an exercise standpoint.  I have been recommending walking as a form of exercising for as long as I have worked here and as you know, that has been a very long time.  As an ex athlete, walking seemed kind of wimpy to me.  Walking was good enough for most but I thought I needed to jog.  I complemented my jogging by playing basketball twice a week, and while the quality of play wasn’t all that high, the intensity of the games was.  Between jogging and playing basketball a couple times I week, I stayed in pretty good shape.

 I decided to retire from basketball a few years ago after an orthoscopic knee surgery, but continued trying to jog weekly.  Unfortunately jogging irritated my knee, and frankly, I finally figured out that really didn’t like it. I found myself jogging less and less.  As a consequence my fitness level began to deteriorate.  I finally came to the realization that consistent and moderate exercise would be better than inconsistent vigorous exercise.  On November 30^th 2012, I started my walking program.  I remember the exact day because that was the day I bought my first fitbit.  I have walked virtually every day since then, and have taken over 5.2 million steps since that day.  At first I still felt a little guilty, although I was walking briskly, I was coming back from my walks without knee pain and I actually felt invigorated rather fatigued.  I had to convince myself that this level of exercise really was good for me.  I watched a brilliant YouTube video called 23 and ½ hours, that makes a compelling case for the health benefits of walking 30 minutes a day. If you haven’t seen it, check it out:



As the video points out, walking regularly is powerful preventive medicine.  I was looking forward to getting home and walking rather than dreading having to go out and run. The fitbit was a great motivational tool as well. I really responded to the immediate feedback that it provided.  In additional to my planned brisk walk each day after work, I started looking for opportunities to accumulate a few more steps, a short walk at lunch, taking Lucy our dog for an extra walk.  A few minutes of walking here and there really does begin to add up.  My motivation to accumulate steps got another boost when I joined a fitbit group.  When you are in a fitbit group you can see how many steps that the other members of the group are taking.  That  tapped into my competitive nature and one again I found myself looking for opportunities to take a few more steps, especially if it looked like one of the other group members might beat my weekly totals (which rarely happened).  Several other members of the H3 team were in the group as well and we all felt that being in it was fun and motivating.  Based on this positive experience, H3 will soon give those of you who have a fitbit, the opportunity to be a part of a group.  We will let you know when the group becomes available.

The bottom line is that after many years of encouraging other people to walk, I am finally following my own advice.  In fact, as I am finishing this blog it happens to be lunch time and I am just about to head out the door for a quick walk before I enjoy H3’s super salad bar.

TRICKS FOR BOOSTING IMMUNITY HOLLISTICALLY

What is your immune system?  Special cells, proteins, tissues, and organs make up your immune system so you can defend yourself against microorganisms every day.  These organs work together in order to protect the body—in most cases, this system does a great job.   Antigens, or foreign objects/species that have invaded the body, are detected and our cells work together in order to recognize and respond appropriately.  Antibodies are then produced and lock onto that foreign species—now these “bad guys” can either be neutralized, killed, controlled, etc.  Even better, your body has the ability to produce specialized proteins called complement proteins that actually assists or aides in killing bacteria, viruses or infected cells.  Complement proteins do a body good.  This specialized level of protection is called IMMUNITY.  The following seven tips are things you can do, from a holistic approach, to support the immune system above and help your body become more efficient—reaching your body’s full potential: 

1.  Eat a fresh and varied plant-based diet.  This is probably the 1,000^th time you have read or heard this, but there is science to back it up.  Your fresh and seasonal non-starchy vegetables and fruits are loaded with nutrients that help neutralize toxins that circulate through your blood.  Your immune system produces antibodies while your foods produce antioxidants—not a coincidence these terms goes hand-in-hand.


2. Maintain a healthy gastrointestinal system with a high fiber diet. This is also suggesting a diet low in added sugar.  Here are some basic foods high in fiber:  oats, bran, quinoa, farro, wheat berries, ground flaxseed, nuts, apples, pears, raspberries, blueberries, broccoli, Brussels sprouts, cauliflower, dark leafy greens, beans, legumes, lentils and 100% whole grain products.


3. Maintain a healthy gastrointestinal system with a diet rich in probiotics.  Consuming foods such as yogurt, kefir, unpasteurized sauerkraut, miso, low fat buttermilk, tempeh, and foods with “live and active cultures” help keep your healthy bacteria flourishing—potentially preventing infections and reducing the growth of unhealthy bacteria in your small intestines.


4. Get quality Vitamin D through sunshine, food or supplements (Vitamin D3).  Those deficient in Vitamin D, according Harvard School of Public Health, may be at increased risk for infection, the common cold, bone weakening disease, heart disease, multiple sclerosis, and cancer.  Research regarding Vitamin D continues to be funded.  The first suggestion is to get your Vitamin D levels checked by your primary doctor then make any necessary changes in your diet or sun exposure.


5. Make sleep a priority.  Each individual has different sleeping needs in regards to the amount of hours, but it is important to have a consistent sleep schedule according National Sleep Foundation.  This is your body’s time to rest, heal and take a break from daily stressors.


6. Maintain a consistent and active lifestyle.  Exercising most days out of the week contributes to general good health—not necessarily a direct link to improving your immunity.  However, improving your general health, maintaining a healthy weight, increasing your cardiovascular and muscular abilities are positive attributes that can potentially prevent illness and various diseases.


7. Wash your hands.  This is not your “ah-hah” trick, but it goes back to the first grade.  Just do it.

To summarize, take the time to evaluate your daily routine.  Change one thing every one to two weeks.  If you are used to getting to bed at 11:00 pm, try for 10:30 for at least five nights out of the seven.  Perhaps you skip breakfast every morning—start prepping your morning meal the night before so you have the time to eat it before you head out for the day.  Take simple and realistic steps to improve your immunity—knocking out those foreign invaders one day at a time.   

Fitness Friday: Keep it Moving!

Think about all the movements you do every day: walking, climbing stairs, typing, turning doorknobs and lifting. Your bones, muscles, and joints all work together to make your body an amazingly movable machine. Like any machine, your body can suffer some wear and tear. It needs regular care and maintenance to keep moving with ease. Maintaining movement is very important for anyone who wants to stay flexible and mobile.

Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. Physical inactivity (lack of physical activity) has been identified as the fourth leading risk factor for global mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden.

Humans must maintain a core set of necessary life functions to survive. This includes maintaining movement. The muscular system propels our bodies and allows us to move from one place to another while our skeletal system provides the bony framework our muscles need to pull on as they work to produce movement. Without these features, humans wouldn’t be able to perform necessary life functions to survive. Regardless of age or health condition, everybody needs to move. Our bodies were made to MOVE!! Move better, move often, move comfortably, and maintain movement.

Remember one step forward is one step closer for your goal, for the finish line of your race, for your health. It doesn’t mean you have to leap every step forward, climb one floor at a time. Head up the first flight of stairs and then enjoy the landing. Maintain those changes and movement and then propel forward to the next flight.  Exercising 5+ days a week can be overwhelming to begin with, therefore starting 2 days a week may be more reasonable. Although 5+ days are recommended, starting at 2 gets you moving. Once you have mastered 2 days, another day can be added, climbing the next flight of stairs. Remember it’s about maintaining movement all throughout your day. Maintain and sustain.

2014—REVEALING YOUR CHARACTER

As 2014 begins, most people take at least a few moments to reflect on 2013 as well as envisioning the next 365 days.  It is also the time when a personal character evaluation can open the door to healthier 2014.  Let’s face it, knowing who you are DOWN TO THE CORE is needed for progress whether you want to lose weight or not.  Your hair color changes, your waist size fluctuates, interests from 10 years ago have faded and new ideas always develop, but the essential qualities remain.  You mature and you grow over time and with various life experiences, but taking the time to assess your CHARACTER allows you to set realistic goals and reach your ultimate vision for 2014 and the years to come. 

Do you know the answers to these critical questions about your character?

1.  Do you believe in something greater than you?  Do you put your trust and confidence into a greater power? When life gets hard, what do you rely on? You should be able to answer this question without any doubts.


2. Who influences your life the most?  If this is the magazines, media, or toxic relationships then there may be a problem.   Surround yourself with a positive environment—instead of living a life of constant chaos and instability, choose to live a life full of hope, joy and loving relationships.


3. Are you soft or gentle-hearted?  I don’t mean weak or being a push-over.  I am talking about having a tender heart towards others and yourself.  Forgiveness and grace—especially when we are wrong or wronged.


4. Who knows you to the core? Are you currently hiding something that you need to let go?  If you are, whether it is loneliness, shame, etc., opening your heart can allow you to take steps forward, not back.  Speak up.  Share your story.


5. Are you teachable?  A teachable person will always be growing, maturing, changing and constantly remain interested in life.  Humility can go a long way—transformation from the inside out.


6. Are you ruled by truth or emotion?  There has to be a balance between truth and feelings.  Ultimately, (going back to question 1) what or whom you believe in should make the final decisions.


7. Are you fearful?  Instead of fearing life, know that you have what it takes to be successful.  If you are constantly asking yourself the “what ifs??” you may be one that constantly fears change—even if you know it would be a positive change.  This is when (going back to number 4) your support system can be a great asset. 


8. Are you wise with your words?  As a woman, I know gossip and over-communicating can be a struggle.  We must use our words to build up, not break down.  Are you constantly tearing yourself up?  Are you constantly comparing yourself to others?

Yesterday, I had the experience to participate in a local 5k with 4 special H3 guests.  They got outside of their comfort zones, pushed themselves to the finish, cheered each other on, believed in themselves and showed me true character… How will you do the same??

Happy New Year from H3