Friday Fitness: Office Fit - 7 Exercises to Do at Your Desk

During the week, how much of your time  is spent sitting?

The answer is probably too much.

For some, getting up early to work out or trying to find the time after work, with family or household commitments, is challenging. Wouldn’t it be nice to actually get some of your workout in during the day at your desk and leave more time after work for family or other activities? These exercises won’t take the place of a regular cardio or strength training program but they will help to keep muscles toned and relaxed. Here are 7 exercises that can be done right at your desk with no equipment needed.

1. Shoulder circles - to relieve stress that can result from hunching over your keyboard:

Sitting tall, roll shoulders up by the ears and slide the shoulder blades down your back 10-12 times.  Then do the same with a forward motion, trying to open the space between your shoulder blades.



 

2. Knee raises - to tone your thighs and stabilize your core:

Pull knees up to your chest, alternating legs.  Try to pull up with the quadriceps and stay sitting tall to keep the core muscles activated.



 

3. Leg extensions - to strengthen thighs and stretch hip flexors:

Sitting in your chair, keep knee bent and raise your right foot up a few inches from the floor. Extend the leg straight out in front of you, thigh in line with your hip. Return to start for one repetition.  Aim for 10-12 on your right leg and repeat with your left leg for one set.



 

4. Tricep dips – (in your chair) to strengthen the back of the arms:

Put your hands on the arm rests of your chair and raise your body up and off the seat, pushing through the backs of your arms. Raise and lower without coming all the way down to a seated position for one repetition. Repeat 10-12 times for one set.



 

5. Knee to elbows - alternating side to side to work the obliques:

Sitting tall, rotate to the right side and bring your left elbow toward your right knee. Rotate to the other side bringing your right elbow towards your left knee for one repetition.   Aim for 10-12 repetitions on each side for one set.



 

6. Spinal stretch:  to alleviate back tightness and enhance spinal flexibility.

Sitting tall in your chair, rotate to the right by lightly placing your hands on the right arm or the back of your chair. Then turn to look over your right shoulder, keeping shoulders down and relaxed while rotating through the waist.



 

7. Neck and ankle circles:  to enhance ankle and neck mobility and alleviate tightness.

Sitting tall with your shoulders relaxed, slowly rotate the head all the way around 10 times and repeat in the other direction. The same can be done with the ankles, keeping the foot and ankle relaxed.



 

Extra Office Fit Tip: Try to walk around every two hours or so to not only get more steps in but prevent blood pooling in the lower extremities and be sure to keep hydrated during the day. Just these few changes and exercises can keep you happier and healthier at work.

Coaching Corner: 10 “OLD-FASHIONED” Eating Habits to Bring Back

If you haven’t heard of Michael Pollan, I would highly recommend purchasing one of his books or watching his videos on Youtube.  He has a passion for food and comes up with helpful rules or suggestions when it comes to a healthy eating lifestyle.  One in particular, “don’t eat what your great-great grandmother wouldn’t recognize as food”, makes a lot of sense—the following habits elaborate on this Pollan suggestion:

1. Eat your meals at a table.  We are more mindful with our eating if we have the table set, napkins on our lap and are engaged in what we are putting in our mouth.


2. Eat as a family.  I know it is 2014 and everyone has a busy life, however, communicate with your loved ones about the importance of having a set time for dinner.  Studies show families that dine together consume more vegetables and have a healthier diet.


3. Cook the majority of your meals.  The more control you have in your kitchen, the more confident you feel about what you are putting in your body.  I’m pretty sure my great-great grandmother never knew about free refills, happy hour and buying 3 courses for $20.00.


4. Calorie counting?  What’s that?  Not until recently did we know what calories meant in regards to being the energy in our food.  At H3, we stick to a very structured caloric plan yet I still find it very helpful for certain individuals to avoid diligent calorie counting and just focus on portions, whole foods, dive into the H3 recipes and trust it’s keeping them on track.


5. Farm to table.   Eating from your garden, purchasing foods from a local farmer’s market, connecting with the community and eating as seasonable as possible can keep your meal plan interesting while adding a huge flavor boost to every fruit and vegetable you buy.


6. Smaller plates.  The average plate is anywhere from 12-14 inches in diameter.  We recommend using a 10-inch plate at home.  Those that use smaller plates typically serve themselves 22% less food on a smaller plate.  Portion control at its finest.


7. Taking lunch breaks.  I remember having conversations with my grandpa about his life working at the family farm.  They would take two 15-minute drink breaks as well as a full hour for lunch.  I guarantee those that take a lunch break, instead of skipping, are much more efficient compared to those that work through their lunch.


8. Slow food.  What do I mean by this?  Check out this awesome organization:  SLOW FOOD MOVEMENT


9. Eating with the seasons.  It is easy to buy strawberries in the middle of winter and spinach whenever we want.  It’s great we can rely on these being in our stores; but the more seasonal approach we take with our meals the better for our bodies, the more variety we consume and we tend to make more local purchases.


10. Real food.  This is probably one of the most important things to bring back. I get overwhelmed walking down the cereal and dairy aisle, I know you must too.

Stick to the real deal, avoid the processed and always ask yourself if your great-great grandmother would have recognized it as real food.  

Wellness Wednesday: Can Your Marriage Survive Dieting?

I know there is no research to support this statement, but I am fairly certain that diets must be one of the leading causes of divorce in this country. Okay, that’s clearly an overstatement, but I can tell you from both personal and professional experience that diets often create conflict between couples.

It starts out innocently enough. With a wellspring of enthusiastic motivation, you stock the fridge with fresh produce, clear the pantry of trans-fatty/ highly-processed/food-like substances and you rejoin the gym. You enlist your spouse’s help by giving them permission to remind you of your commitment as they notice you slowly going off the rails. It’s a much accepted recipe for success. That is until your newly empowered spouse cautiously utters the words,

“Are you sure you want to eat that?”

just as you pull Ben & Jerry’s from the freezer.



Emerson’s famous phrase, “The shot heard round the world” refers to the first shot of the American Revolution. Questioning someone about their food intake, however, can be met with the same call for battle and resonate just as loudly. It really doesn’t matter how it’s said; it’s almost never welcome and usually produces whopping resentments. The room becomes thick with bitterness the second those words escape the poor, unsuspecting, well-meaning partner’s mouth.

I could write an entire blog on why you should never diet with a spouse, or enlist your spouse’s help with your weight-loss plans, but it will most likely fall on deaf ears. This is a marital mistake destined to go on for eternity despite all my good efforts to obliterate it. So, I’m going to keep it brief for now and just offer one brilliant tip that Sherri Schmick, an H3 guest, had suggested to another guest.

Instead of giving your spouse permission to call you out when you’re straying from your food plan, call yourself out. Sherri suggested:

• Take a piece of paper and use your own hand-writing to write something like, “Remember Your Goal!” or “Will you regret this?” Laminate the sign and give it to your spouse.


• If he or she needs to give you a gentle nudge they can do so using your words in your hand-writing.


•  Just for safe measure, you might also put something on the back of the sign like, “Don’t be mad at the holder of this sign. You gave them permission to do this.”


• You might also implement a rule or two for how often the sign can be flashed. If your spouse is flashing it five times a day then chances are, you aren’t committed to the weight-loss journey or they are just trying to annoy you. Either way, the sign becomes ineffective.

In the interim, ask yourself if enlisting your spouse’s help in your weight-loss journey is really a healthy decision for your relationship. If you are not committed to the effort then nothing anyone else says or does can fix that problem. Whether you realize it or not, weight-loss is an inside job.

Nutrition: How Much Is Too Much?

We are eating more than ever, studies suggest that we are consuming 200 to 400 calories more than 20 years ago.

The result: we have reached the highest rates of obesity in history.

Managing portions might be the most important thing you can do to more effectively manage your weight. But it’s not quite as simple as saying to yourself, you’re are going to eat less. Motivation and discipline are not enough. We have to understand why we are eating more before we can develop effective strategies to manage our caloric intake. There are many factors but according to Brian Wansink, Ph.D., professor of Psychology at Cornell University and author of the book, Mindless Eating, changes in our “food environment” such as: large portions in restaurants, easy and constant access to food, the increased size of plates/glasses/bowls that we put food on, as well as, bigger bags and boxes we buy food in all have contributed to us losing control over what reasonable portions should look like.

Here are a few strategies that can help you take back control of your food environment resulting in effective portion management.

Orson Wells once said, “My doctor told me to stop having intimate dinners for 4, … unless there were 3 other people." Little did he know how relevant his quote would become.

The Centers for Disease Control estimate the average restaurant meal is more than 4 times larger than in the 1950’s.

Not only are they serving us far more food, we are eating far more often than in the past. For some, cutting back on the frequency of eating out might be a good place to start. Restaurant meals tend to have 2 – 3 times the calories of home cooked meals; home cooked meals tend to be more nutritious, as well. For those who must eat out often or choose to,  here are a few tips that might help:

•      Split entrees and desserts with your partner or friend.


•      Ask that all sauces and dressing be brought on the side. That puts you in control of the quantity.


•      Look on the menu for “small” or petite” portions.


•      Ask for “half to go”. The server brings half of the meal to the table and boxes the other half for you to take home.


•      Pay attention while eating. Focus on eating slowly and mindfully. Mindful eaters enjoy their food more and are satisfied on smaller portions.


•      Eat your calories, don’t drink them. Caloric soft drinks and sweet tea add up, especially with “free” refills.


•      Have a healthy snack - a piece of fruit, small salad, etc. - an hour or so before you go out. It will take the edge off your hunger and make it easier to manage portions.

1. Invest in a new set of dishes. Plate size has increased significantly over the years. Dr Wansink’s research shows that people serve themselves 20 – 30% more food on larger plates than smaller. By having smaller plates (Wansink recommends 10 inch diameter plates,) you will  serve yourself less and not even know it. Bring out the fashionable larger plates if you want to when have guest over but for use your smaller plates for day to day use.

2. If plate size is important, not surprisingly, glass size is as well. We tend to pour more beverages into larger glasses than smaller ones. Use smaller glasses for juice and other caloric drinks. You can always pour a second glass if you really want one.

3. Buy snacks and treats in smaller containers. We tend to eat until the box or bag is empty, regardless of the size of the container. If you are snacking on one of your favorite treats, it’s easier to stop when a 1 ounce bag is empty, than to eat only 1 ounce out of a 6 ounce bag. While it might be a bit more expensive to purchase in smaller quantities, it will be worthwhile if it helps manage your portions more effectively.

3. Remember the phrase “out of sight out of mind”. How many times have you opened the pantry, refrigerator or freezer not thinking about a treat until you see it, then you can’t get off your mind? Keep those treats hidden away until you really want them.

4. When reading labels, pay particular attention to the serving size. If you just look at calories, fat, sugar, sodium and etc., without looking at serving size you can get far more than you bargained for. For example a typical convenience store may have 200 calories per serving but you may not realize that there are 3 servings in the muffin. It ends up being 600 calories not the 200 you assumed it was.

A box of candy at the movies might seem a good choice with only 150 calories per serving but unless you look, you might not notice that that are 6 serving in the box - a total of 900 calories.

5. When considering a treat,  ask yourself the question “Do I really want this?” or "Is it worth it?”.  To help you make an informed choice, keep in mind that we burn about 100 calories for every mile we walk .

That muffin referred to earlier would be the equivalent to 6 miles, the box of candy would be 9.

Recognizing how much effort is involved in expending calories might give you a little added incentive to limit those treats to a minimum.

Healthy Recipes: Chateaubriand

Have a safe and happy Memorial Day! Savor your memories and this special recipe.



INGREDIENTS

10 oz. Beef tenderloin, center cut

1 tsp Rosemary, freshly chopped

1 tsp Thyme, freshly chopped

¼ tsp Salt

¼ tsp Crushed black pepper

¼ tsp Olive oil

STEPS

• Preheat oven to 350°F.


• Preheat grill, cast iron skillet, or sauté pan. (If searing the tenderloin in a sauté pan then place heat on medium high, spread ¼ olive oil when hot.)


• Season tenderloin on both sides


• Once heat source is hot, place tenderloin on cooking surface.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.


• Flip over and repeat.


• Next place on baking sheet or pan and cook until desired internal temperature… 135 for medium rare and 145 for medium to medium well.


• Cut into thin slices, about 3 ounces per serving.

NUTRITION

SERVINGS: 3

SERVING SIZE: 3 ounces

CALORIES: 145

FAT: 5 grams

Fitness Friday: Fun & Fit - The Beach Body Guide

When the sun's shining and you want to be nowhere else but the beach, try this workout to get some Vitamin D and a banging beach body. Who says you can’t enjoy some sand and sun and get a great workout, too! Check out these lower body, upper body, and core exercises to do while at the beach!

• Legs:

1. Side Leg lifts (Outer Thigh):

Holding on to a beach chair, lift and lower your leg, keeping your toes pointing in the same direction you are facing.

(Do 3 sets of 20 on each leg)

 



2. Squat (Quad/Glutes):

Sit your butt back to your beach chair and stand right back up. Keeping your knees behind your toes, lower your butt back first and then down to the chair, either sitting all the way down or just tapping the seat and standing back up. Keep your weight on your heels and your chest up as you lower yourself to the chair.

(Do 3 sets of 10)



 

3. Rear Leg Lift (Hamstrings/Glutes):

On hands and knees, extend one leg and extend it straight behind you until it hits the sand. Then lift your leg straight to the sky with your heel pointed up and lower down to the sand.

(Do 3 sets of 20 on each leg)



 

4. Lunge & Knee Balance (Hamstring/Glutes):

Holding a towel overhead, split your stance, keeping both knees at 90 degrees, lower your back knee toward the sand. Push off your front heel to stand up on one leg with a knee lift. Then lower your knee back to lunge position.

(Do 3 sets of 10 on each leg)



 

• Upper Body:

1. Chair dips (Triceps): With finger tips facing you, bend your elbows and lower your bottom close to the chair then extend and push through the palms of your hands. Keep hips close to your hands. To make it more challenging: extend your legs straight and do the same movement.

(Do 3 sets of 10)



 

2. Push-up (Chest): On your mat, place your hands just outside your shoulders and in a plank position - lower yourself toward the towel (an inch above the towel) and push back up to the starting plank position. Modification:  Lower knees to the towel.

(Do 3 sets of 10)



 

• Core:

1. Plank (Abdominals): Holding in the top of a push-up position, create one straight line from your tailbone to your head. Pull your belly button to your spine and keep your hips in line with your spine.

(Do 3-30 to 60 second planks)



 

2. In and outs (Abdominals): Pull both knees together and using a towel for additional support, put the towel behind your hamstrings. Then extend your legs away from you, holding for 2 seconds and then bring your knees back to the chest.

(Do 3 sets of 10)

To make it more challenging: place the towel on top of your legs and then reach overhead as you extend your legs, then return back to starting position.

(Do 3 sets of 10)

Coaching Corner: Plateau Pitfalls - The Scale

 



You’ve been eating good, clean food for weeks and meticulously recording every bite. Evidence of your commitment to daily exercise is a hamper full of sweaty, workout clothing. Despite your commendable efforts, the scale (otherwise known as the tyrant overseeing your success), refuses to budge. It’s infuriating and disheartening all at once.

The word used to explain the unfortunate scenario above is one dreaded by all dieters – plateau. You have reached a plateau. The problem with that word is that it only applies to one measurement of success. It only applies to the number on the scale. When the scale gets stubborn, crossing its arms in defiance, we explain the mechanical temper-tantrum by admitting we have reached a weight-loss plateau.

A plateau is dangerous territory for people trying to lose weight. The frustration and discouragement inherent in reaching a plateau, despite all your best efforts, results in many people saying, “Screw this!” I apologize for the indelicacy, but honestly that’s the PG-13 version of what’s more likely to be said. A plateau is a trigger that at a minimum causes us to get sloppy with our food, but more frequently leads to giving up on our weight-loss efforts altogether.

Because of plateau pitfalls, it is essential that you find other measures of success in your weight-loss journey. The number on the scale really doesn’t say all that much. The photo below is evidence of that. Each of the women below weighs the same amount, 154 pounds. Clearly that number doesn’t say anything about how healthy or thin they are, or even how they are shaped.



When the scale goes on strike, turn your attention to the following alternative measures of success:

1. Notice how your clothes fit, and purposely try on a piece of clothing that you know has become too large.


2. Notice how strong you feel or begin to increase your strength training so that you can measure your success by how much weight you are able to lift.


3. Notice how much more productive or energized you have become.


4. Set other weekly goals that have nothing to do with weight-loss, like increasing your water consumption, or walking 5000 more steps a day. Each new victory secures your motivation.


5. Take out unflattering, old pictures to remind yourself of how far you’ve come and where you refuse to return. In other words, when you feel like quitting think about why you started.


6. Remember that the longer you engage in healthy behaviors the more likely you are to sustain them for a lifetime. The plateau is a test of your long-term commitment.


7. Look in the mirror and admire the progress. Remind yourself of how much better your body looks and feels than it did at the start of your journey.


8. Find inspirational quotes and mantras and paste them everywhere!

When the dreaded plateau descends, remember -- it’s the journey that counts, not the destination.

Warm Up then Work Out: The Best Moves

It is not uncommon for a person to skip a warm-up and jump right into a workout. That may not be the best way to go. Warming up is essential to having a quality workout. The purpose of a warm-up is exactly what it sounds like, to warm up your body.

Warm muscles are less likely to get injured than cold muscles. This concept doesn't just apply to your muscles. If you were to freeze a rubber band, it would lose some of its flexibility; it would take much less effort to snap it in half. It's the same with your muscles. Cold muscles are more susceptible to injury at the same level of intensity as a warm muscle.

Your body warms itself up by redirecting its fluids to the working joints and muscles which allows for more mobility and energy efficiency during your workout. You could think of your body like it's a machine - the joints need lubrication to perform their job most effectively. Warming up does not have to last very long. A quality warm-up can be done in 5 minutes.

So, what are some elements of a good warm-up?

• LIMBER UP

1. Dynamic Exercises: Dynamic exercises are exaggerated movements that take a joint through its full range of motion (ROM). This is a great way to "apply oil" to your rusty joints in preparation for a workout. These movements should be done at a comfortable pace. Moving through these too fast is called ballistic stretching, and is counter-productive. Below are some examples of different dynamic exercises.

 



 



 



 



 



 

(Note:These positions should not be held for very long. Performing 1-2 sets of 10 repetitions of each will get the job done.)

2. MyoFascial Release (MR): More commonly known as massage, MR is a great way to increase blood flow to your working muscles. MR also loosens up a connective tissue called fascia which allows for increased ROM. If you were to think of fascia as a wrinkly shirt, MR irons it out and makes it more "presentable" for the workout setting. Below are a few examples of ways to perform MR on yourself.



 



 



 

(Note: These exercises will feel uncomfortable. That’s okay… the pressure you apply now results in tension released later. )

How do I know what "the best" moves are…?

• SPECIFICITY

1. Muscle Groups: Make sure that your warm-up relates to your workout. For example, if your workout is focused around running/walking, you will want to focus on loosening up the muscle groups around your hips, knees, and ankles.

2. Activity: It is also a good idea to include a low intensity version of the exercises you will be doing in the workout. For example, if you are doing a strength workout that includes bench pressing, it would be a good idea to do a couple of sets with just the bar first. Likewise, if you are doing a cardio workout that involves sprints on a bike, it would be a good idea to start off biking at a casual pace.

How do I know when I'm warm and ready to go?

• BREAK A SWEAT

A good rule of thumb to know when your body has transitioned into workout mode is when you have broken a sweat. This does not mean that you have to be dripping fluids off your body. It could simply mean that you feel some moisture on your forehead.

Lastly…

If you don't already, plan your warm-ups as a part of your workout. Not only does it make your workouts safer, but it also gives your body more potential for a better workout.

Nutrition: A Bunch of Berry Benefits

Other than tasting absolutely delicious, berries of all shapes and sizes are extremely nutritious fruits. I know this is not new information for most people. In fact, one may be thinking, “I already knew berries were good for me.” I want to dive a little deeper and give you some fun facts about berries as well as different ways to incorporate the different varieties.


First, a berry is botanically defined as a fleshy fruit produced from a single ovary. They are typically without a stone (e.g., an apricot has a stone) and may have seeds in its fleshy pulp (e.g., a banana). Yes, a banana is actually a BERRY!! Same goes for pomegranate—it is actually a berry from a botanical point of view. Pretty cool, right?!

Here are the varieties of berries we see in our grocery stores and farmer’s markets:

• Strawberries 

My favorite. A natural spring season fruit capable of transforming any tart or bland smoothie into something sweet. Incorporate strawberries into salsas, salads and sauces to add some additional fiber, vitamin c and potassium.

• Blueberries

Antioxidant power house. A large cohort study out of the US, UK and Singapore found that people consuming 3 servings of blueberries, grapes, raisins, pears or apples per week decreased their risk of Type II Diabetes by 7%. 

• Raspberries (golden, black, red)

Try the different raspberry varieties with Chef Karla’s recipe:  MIXED BERRY COBBLER

• Blackberries

Rich in anthocyanins - the phytochemical that gives berries, beets, tart cherries and rhubarb their wonderful color - can help neutralize toxins produced in our bodies. Good thing ALL berries do this!

• Gooseberries and Currants

Check out this currant recipe-- KALE SALAD WITH PINENUTS, CURRANTS AND PARMESAN

• Goji Berries

Mostly available as dried fruit; these berries are high in fiber, vitamin C, and richer in iron compared to other berries. These goodies pack a nice flavor punch to yogurts, homemade granolas, oatmeal, smoothies, salads and more.

• Boysenberries

Boysenberries taste very similar to a blackberry. During the Great Depression, Rudolf Boysen planted this fruit in the Napa Valley region of California. Eventually, berry expert Walter Knott of Knott’s Berry Farms used this berry to create the amazing jam we all love.  You now have an interesting trivia question answered!

• Cranberries

Try to incorporate the fresh, whole cranberries as much as possible. Dried fruit, such as goji berries, are higher in sugar content because they are so concentrated. Use sparingly to incorporate different textures and flavors to your whole foods.

Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

Liven up that head of Iceberg lettuce sitting in your fridge with this 3 step gourmet wedge salad recipe!



INGREDIENTS:

1 whole Iceberg lettuce, rinsed and chopped into quarters

¼ cup Blue cheese, crumbled

¼ cup Tomatoes, diced

½ cup Cucumber, with skin, sliced and diced

½ ounce Bacon, baked and diced

1 T. Buttermilk Ranch Dressing

STEPS:

• Cut the lettuce head into quarters and place each wedge (on its side) onto individual plates.


• Drizzle H3 Buttermilk Ranch Dressing on each wedge.


• Top each wedge with 1 T. blue cheese, 1 T. diced tomatoes, 2 T. cucumbers, and 2 tsp. diced bacon

NUTRITION: 

SERVINGS - 4

SERVING SIZE - 1 wedge salad

CALORIES - 87 kcal

FAT - 5.5 grams

Fitness Friday: How to Tone those Trouble Zones

The most common female trouble zones are: triceps, waist line, hips, thighs and lower abdomen.

Here are 5 simple at home exercises that you can do to target those areas. Do 3 sets of 12-15 repetitions for each exercise.

1. Triceps:

Kick Back - Hold a pair of dumbbells, slightly bending over. Keep your back straight. Bring your forearms up then straighten your arms, keeping your elbows in place.



 


2. Waist line:

a. Russian Twist - Sit on the floor with your knees slightly bent and your back at a 45 degree angle. Then turn from one side to the other working the obliques. To make the exercise harder, hold a dumbbell while twisting.



 


b. Side Plank - Lie on your side then lift your body off the ground. Balance on your forearm and feet while engaging your core. Your elbow and shoulder should be aligned with your legs straight and your feet should be stacked straight forward.



 


3.  Lower body:

Lunge - Put one foot forward with your knee bent and foot flat; the other leg is straight behind you. Make sure your weight is on the front leg and your knee stays behind your toes. To make this exercise more challenging, add a shoulder press.



 


4. Lower abdomen:

Leg lift- Lie down with your arms by your side, head down and knees and legs together. Raise your feet towards the ceiling then slowly lower your legs. Stop when you feel your back is lifting off the floor.

Coaching Corner: Cool Off and Burn Calories with Water Fitness

If you’re ready to break out of your indoor gym routine and enjoy some outdoor activities consider taking the plunge with Aquatic Exercise.



Of all the types of fitness programs available, water workouts likely offer the most options and accommodate the greatest number of participants.  Here are some of the many reasons:

1. Water exercise provides all of the following components of fitness: cardiovascular fitness, muscular strength/endurance, core strength and flexibility.


2. Injury rates are substantially lower than any other form of exercise; making it a good option for individuals suffering from back problems, arthritis or recovering from an injury, as well as elderly or pregnant participants.


3. The buoyancy of water reduces a person’s “weight” meaning the stress on weight-bearing joints, bones and muscles is also reduced.


4. Hydrostatic pressure in the pool allows you to work the body at a lower heart rate (which is great for cardiac patients) while providing results similar to land workouts.


5. Water exercises can use more muscles at one time, which increases calorie burn and, in turn, helps reduce body fat.

Many individuals find that certain movements on land like running, kicking, dancing or even walking can be painful.  All of these activities can be performed in the water with little to no impact on the body.  Try putting on an aqua jogger belt and doing some deep water walking or running.  There are classes for aqua boxing and even aqua Zumba.

The natural resistance of water makes it a perfect environment for strength training workouts.  Simply cupping your hands and pushing/pulling water away from you (known as sculling) increases the resistance.  You can also add water gloves, hand paddles or aqua weights for a more intense workout. You can check out these H3 aquatic exercise routines to get started: Hydro Circuit, Deep Water Conditioning, Nautical Noodle and Aqua Resistance.


One of the greatest benefits of water exercise is its effect on flexibility.  Because the effects of gravity are reduced in the water, it is possible to move your joints through a greater range of motion and improve overall flexibility.  Stretch based workouts, such as pool Yoga or Pilates, provide an additional element of relaxation.

Even though summer weather makes water workouts appealing, remember that many facilities have indoor pools; allowing you to keep your water fitness workouts a part of your year round program.  Check out options that may be available at your local YMCA, recreation center, a private club, community pool or even your local high school.  Check out a variety of classes and find one that you feel most comfortably matches your fitness level.

Look for classes that include a proper warm-up, cardiovascular and muscle conditioning segments, a cool-down and a full body stretch.  Be sure to check out the instructor’s qualifications.  They should be experienced and certified in Aquatic Exercise instruction.

The following chart gives you an idea of how many calories you can torch during a one hour water workout, depending on your weight:

Activity, Exercise or Sport (1 hour)	130 lb	155 lb	180 lb	205 lb
Swimming laps, freestyle, fast	590	704	817	931
Swimming laps, freestyle, slow	413	493	572	651
Swimming backstroke	413	493	572	651
Swimming breaststroke	590	704	817	931
Swimming butterfly	649	774	899	1024
Swimming leisurely, not laps	354	422	490	558
Swimming sidestroke	472	563	654	745
Swimming synchronized	472	563	654	745
Swimming, treading water, fast, vigorous	590	704	817	931
Swimming, treading water, moderate	236	281	327	372
Water aerobics, water calisthenics	236	281	327	372

What Makes a Habit?

According to Webster, a habit is “a usual way of behaving:  something that a person does often in a regular and repeated way.” A better defined explanation I found in the American Journal of Psychology is “a habit, from the standpoint of psychology, is more or less a fixed way of thinking, willing or feeling acquired through previous repetition of a mental experience.”

Typically a person doesn’t notice a habitual behavior because while taking part in the habitual task, a person does not need to be mentally engaged.

Therefore these behavioral patterns are imprinted in our neural pathways, making old habits hard to break and new habits just as hard to form.

However, new habits, specifically healthy habits, are possible to form through repetition. As healthy behaviors are repeated consistently, there is an incremental increase in the link between the motive and the action. This increases the automaticity of the behavior. I have heard many people say that habits are formed by completing a task 21 days in a row. After those 21 days, abracadabra, a habit is formed. Unfortunately, this is not the case. Habits take time, mental dedication, persistence and work to maintain. There are three phases of habit formation: honeymoon, fight thru and second nature.

The honeymoon phase is where it starts. Characterized as the “easy phase,” the habit at this stage is something new, refreshing, and possibly inspired by someone or something. Starting something new gives us that renewed feeling; however, at some point this honeymoon phase must come to an end. The fight thru phase is when inspiration starts to fade and reality sets in. You find yourself struggling between the new positive habit and fighting the old habit which creeps back in. In order to move forward and make it to phase three, you have to fight thru this stage. To help get you to the fight thru, try these techniques.

1. Recognize: It is essential to succeed in stage 2 if you recognize the fight. To move past this stage, you need to enter and openly state you’re in the fight thru stage. Remember every fight thru you win will make the next easier, and every one you lose makes the next one easier to lose. Keep your determination. Push forward.

2. Ask yourself: “How will I feel if I do this?” and “How will I feel if I don’t do this?” Feel the positive emotion in winning the fight thru and the negative in losing. Having an emotional connection brings about a relationship, thus a further commitment to the fight thru.

3. Project your life: Imagine how your life will be like in 5 years if you didn’t make these changes. Make sure you are honest with yourself; let yourself feel what life would be like if the changes are not made.

The final stage is phase three, second nature. Entering this phase, you feel like you are getting into the habit or “getting in the groove.” Once you get to the second nature stage, there are still a few disturbances which could potentially send you back to the fight thru.

1. Discouragement: Fight against negative results which discourage you and your new habitual thinking. Start to think “I can do it” and “this is working.”


2. Disruptions: Be mindful and aware of individual experiences affecting your new pattern, i.e. vacation, illness, weekends and holidays.


3. Success Seduction: Remember to not focus solely on positive results because this could decelerate progress. Gaining great results begins with a great plan and process.

Stages can indeed fluctuate; an experience may send you back to stage two or winning a few fight thru’s may move you to stage three. just remember that great habits are formed daily. Positive habits are not easy and they require time and hard work. Being great requires sacrifice, which may mean doing things that others won’t do or can’t. Positive habits require consistent commitment. Remember Bob’s saying:

“Weight follows behavior, it just takes time.”

Make the commitment to yourself, be dedicated to make it past the fight thru, even though you may go back to the fight many times, each and every time getting stronger and reaching new levels of success.

Nutrition: 5 Keys to Unlock Nutrition for Women

I trust that all the mothers out there had a happy and healthy Mother’s Day! Mother’s Day is not only a time for moms to be honored, but it’s also great time for moms (and other women) to think about what you can do to stay healthy so you can enjoy life to its fullest. A balanced diet is the cornerstone for good health for both men and women. In fact according to Dariush Mozaffarian M.D., D.Ph. Harvard School of Public Health,

“Poor nutrition is now the # 1 cause of death and disability in the United States exceeding smoking by quite a considerable margin. Poor diet is now the single leading cause of poor health in the U.S.”

We all benefit from a balanced diet of plant based / non-starchy vegetables and fruit, whole grains, healthy fats, low fat dairy products and healthy protein sources. But women do have some unique nutritional needs. Here are some guidelines from the American Academy of Nutrition and Dietetics to help women meet them:

1. Because of the risk of osteoporosis, all woman need to be concerned about consuming adequate calcium. If you are still in your 20's, you’re still building bone density; you still have an opportunity to build a strong skeletal foundation that will lower your risk for osteoporosis in the future. Getting enough calcium in your diet will not only help build strong bones but it is important for your muscles, nerves and your heart. Most women need about 1000 milligrams a day. The best sources include:

• non and low fat dairy products,


• leafy green vegetables,


• beans with almonds


• and canned salmon with almonds.

2. Keep in mind that in order to absorb calcium you must also have enough Vitamin D available. The RDA for Vitamin D is 600 international units (IU) for most women. For those in warmer climates, 10 to 15 minutes of sun exposure 3 times a week may provide enough vitamin D. But if you live north of the Mason Dixon line, there may be several months out of the year that you may not be getting enough.

Unfortunately, Vitamin D is not very available in food so for some a supplement might be required. Many physicians recommend a supplement in the range of 1000 to 2000 IU. For specific recommendations, talk to your doctor or a registered dietician (RD).

3. Iron is another nutrient that women, especially those who are pre-menopausal, need to be aware of.

Iron is one of the keys to good health and energy in women.

Healthy sources of iron include:

• lean red meat, pork and fish


• kale, spinach, lentils


• and fortified breads and cereals.

The plant based sources mentioned are better absorbed when eaten with vitamin C rich foods.

4. Folic acid is another vital nutrient, especially for women of child bearing age. Deficiency during pregnancy can contribute to serious birth defects. To prevent these birth defects, adequate levels of folic acid must be present at conception. Since many pregnancies are unplanned and many women don’t know they are pregnant for several weeks, the March of Dimes suggests that all sexually active women of childbearing age (not only those trying to get pregnant) should be getting at least 400 micrograms of folic acid a day.

Folate (food form of folic acid) can be found in:

• citrus fruits,


• leafy vegetables,


• beans


• and peas.

Plus, folic acid is added to all grain products sold in the US. Yet, many health care providers still recommend supplementation to ensure adequate levels.

As women move into their 50's things begin to change due to menopause. Registered dietician, Jeannie Moloo, comments that, “Hormone fluctuations can be very dramatic, and with hormone fluctuations can come changes in metabolism.” As a consequence weight tends to creep on, especially in the belly. That risky belly fat is known to increase the risk of heart disease and diabetes. This is a time when portion control and maintaining a moderate exercise program is especially important.

5. As you hit 60 and beyond, protein and vitamin B12 require more attention. Adequate protein, about 6 ounces a day of a healthy protein from sources such as:

• fish,


• poultry and lean red meat


• eggs, beans, nuts


• and low fat dairy foods.

Those sources along with resistance exercise help to preserve the muscle that many tend to lose with age.

Vitamin B12, is important for cell health and nervous system functioning. It is available in animal products such as:

• meat,


• fish,


• dairy products


• and eggs.

But as we get older, our ability to absorb B12 is diminished. Ask your doctor or RD if you should consider supplementing with B12.

Fitness Friday: Got Pain? Roll It Out!

You hit the pavement, walking or running, to achieve whatever fitness goals you set for yourself.  Then this dull, burning, annoying pain creeps up the front of your lower leg; limiting your performance and hindering your success.  You think shin splits.

I hate shin splints! I’ve changed shoes, tried countless inserts and arch supports, rested for weeks before walking/running again but they never go away.

 
Does this sound familiar?

If you aren’t an athlete or avid runner who’s recently intensified your training routine, chances are, the pain you’re experiencing isn’t shin splints. I can’t count how many times someone has approached me with questions on how to achieve weight loss if they aren’t able to walk or run an extended period of time because of shin splints.  Before thinking about training routines, my first question is -

Where does it hurt?

More times than not, they point to the outside of their shin at the anterior tibialus muscle - responsible for dorsi flexion (opposite of a calf raise) of the ankle joint. Far from where the shin splint pain would be experienced, near the inside portion of the shin, (along the edge of the shin bone.)  Immediately, I know I can have them walking/running in as little as 20 minutes, virtually pain free.  All because the pain they are trying to overcome is directly related to the muscle itself and the connective tissue around it.



 
Several groups of muscles located in the lower leg are responsible for movements like flexion/extension of the ankle joint, like pointing the toe and rolling the foot in and out.  Most commonly: the anterior tibialis muscle that runs along the front outside portion of the lower leg, the peroneus longus muscle that runs along the direct outside portion of the lower leg, and the calf muscles (gastrocnemius and soleus) that run along the back of the lower leg are responsible for how the foot and ankle move and help create the force to provide forward/backward movement.  These muscles are working constantly and become very tight and tense without us even knowing. They can contribute to knee and ankle pain.

Almost all of us have heard of massage therapy, trigger point therapy, and myofascial release therapy. And we’ve all seen these big round Styrofoam tubes hanging at the gyms that people climb on top of and roll about.  These tubes are tools that can be used to help perform these types of therapy from a ‘self’ prospective (i.e. self-myofascial release).  If you haven’t the slightest idea about these forms of alternative medicine, type in ‘MFR techniques’ into a search engine and you will have bathroom material for days.

Now to return from the tangent; with the amount of work being done by these muscles, they need a little love from time to time and what I do with those who have incorrectly diagnosed themselves with shin splints is give that love.

I have them sit or lie in the crunch position with one leg straight in front and the other remaining bent.  On the bent leg, I take one hand and place it on the inside of the knee while taking a lacrosse ball (massage balls work great, too) and apply pressure to the muscles of the lower leg from just below the knee to about three to four inches above the ankle joint and work up and down, left and right until I find problem areas.

Although, I can tell by the way the muscle feels beneath the ball where these spots might be; another indicator is the sweat beads that run down the brow of the client as they start to squirm and wince with discomfort.  I apologize but this isn’t something that is very enjoyable but the pain is necessary to ensure great enough tension to cause the muscle to relax and to loosen the surrounding fascia tissue, so… LEARN TO LOVE IT!



 
Once a problem area is targeted: slow the rolling to a stop, keep steady pressure for about 10-15 seconds then slowly roll off the area.  I’ll keep moving up/down and across the leg searching for more painful spots and applying steady pressure to each of them, periodically going back to each spot for about ten minutes.  Then, I repeat the process on the other leg.  After isolating the muscle with a ball, I’ll take a hand held roller (similar to a dough roller, which will work wonders if it’s all you have) and make about 10-20 passes up and down the lower leg.

Once complete, I perform: a calf stretch by flexing the ankle toward the front of the knee and curling the toes in the same direction, an anterior tibialis stretch by doing the exact opposite movements of the calf stretch and an easy stretch to the peroneus/fibularis muscles by keeping the ankle at 90 degrees or the sole perpendicular to the ground then lightly forcing the sole of the foot toward the inside while slightly tilting the toe in (supination and eversion of the foot), all done with a straight knee.

After holding these stretches for 20-30 seconds, I help the client up and have them try out their new set of legs!  This process will need to be repeated periodically but the good new is, it will probably never be as painful as the first time around.

Happy Treading!

The Perks of Motherhood

I love my traditional Mother’s Day scenario… the chaos as my kids prepare me breakfast in bed while I yell from my room for them to quit fighting. The silliness of getting hand-picked azaleas from my neighbor’s front yard that are covered in microscopic red bugs; and precious, hand-made cards that left a trail of glitter from one end of the house to another. It really never gets old.

The gifts, as well as the breakfast, have gotten better over the years. Coupons for free hugs have graduated to fun jewelry hand-selected by my very discerning daughters and a bowl of cereal has progressed to Belgian waffles (not the frozen ones either).

This year I’m adding a new twist to the ritual. I’ve been reflecting lately on what an honor and a gift it is to be a mother to my two children. They make me a better person.

Not necessarily because they demand it, they don’t. It just goes with having a desire to do the job well. If you want to raise good children that hopefully become well-adjusted, happy adults, then you have to model and teach them the core values you hold true. In other words, my children make me “step-up my game".

I am gladly taking the yearly recognition this Sunday but adding to that a purposeful acknowledgement of how my job as a mother makes me strive to be someone I like. Of course a motherhood perk is the unfathomable amount of love both given and received, but it’s actually more than that (if you can imagine). I want my children to be healthy, kind, compassionate and fearless. In order for that to happen, I have to teach them how to be all those things.

Therefore, my job as a mother requires constant learning and training on how to be the solid, well-rounded person that I eventually want my children to be. What a gift! I get fed with love just for working on being a healthy, kind, compassionate and fearless individual.

So, as I am showered with attention and affection this Mother’s Day, I will secretly hold in my heart the knowledge that the real gift isn’t the necklace and Belgian waffles; but the job of motherhood, itself.

Coaching Corner: Spring Cleaning Meets Clean Eating

Imagine it is a Sunday morning and you have decided it’s time to clean the house.  You have about 2 hours to get some work done and you start with your bedroom.  You find a place for the loose change, the laundry is put away and you’ve re-made your bed.  Time for the kitchen—sweep and mop the floors, put away the dishes, sterilize countertops and you find a place for the stack of papers.  Room by room you clean things up to your liking and you finally finish everything by taking out the trash.  Where am I going with this?  I’ll explain with three major points:

1.        When cleaning up your diet, imagine it is like cleaning up your house.

a. Everyone’s house is different just like everyone’s goals and nutritional needs are different.  Someone cleaning up their house for the first time in a month will most likely spend a lot more time and effort compared to the person that cleans every Sunday.  With that being said….

b. You can’t expect to change your diet overnight just like you can’t expect to clean your entire house in less than an hour.  Make small weekly changes to reach your clean eating vision.

2.        When cleaning up your diet, imagine it is like taking out the trash.

a. Trash builds up over time.  It gets stinky and gross.  Yes, I just used the word stinky.  I think most would agree it is wise to take out the trash on a regular basis versus waiting 2 weeks to get rid of the junk that has piled up in your kitchen and bathrooms.  Imagine if you regularly removed the added “junk” from your diet versus waiting 2 months to start eating better.

b. Remove your dietary “trash” by removing the added sugar, added salt, overly processed foods and trans fats from the diet.  Maybe you start by controlling your added sugar intake for two weeks followed by limiting the added salt the following two weeks.  This is a more realistic progression towards clean eating.

c. Replace any “trash” with vegetables, fruit, herbs, whole grains, beans, legumes, yogurt, nuts, seeds, oils, eggs, salmon, seafood, lean proteins and water.



3.        When cleaning up your diet, rely on high quality foods.

a. No one wants to use harsh cleaner on their hardwood floors or use the wrong kind of cleaner when scrubbing the showers.  Why do that with your food choices and your body?

b. Purchase fruits and vegetables from a local farmer’s market, ask your butcher how the chickens were raised, rely on herbs and spices for your flavor—not the brown rice that has been pre-seasoned with who knows what  and the list could go on and on.  High quality food is important; but make sure you know your goals, your realities, and what you are willing do to in regards to your food choices.

I hope this helps break down what I consider “CLEAN EATING.” Your diet doesn’t have to be perfect, but you can create a meal plan that involves small weekly changes and eating specifically towards your goals by relying on whole foods.  Happy “TAKE OUT YOUR TRASH” Tuesday!!  

 

Healthy Recipes: ROASTED POBLANO BANANA LEAF TAMALES

Happy Cinco de Mayo! Get into CELEBRATION MODE and create something authentic and delicious. Enjoy!



INGREDIENTS:
1 package Banana leaves
1/4 cup Black beans, cooked and rinsed
1/2 cup Roasted poblano, diced
2 Tablespoons Queso fresco
1 teaspoon Cumin
1 teaspoon Oregano, dried
¼ teaspoon Salt
¼ teaspoon Black pepper, ground
1 cup Masa
2/3 cup Water

PREPARATION:
• In a small saucepot add cooked black beans, cumin, oregano, salt, and pepper.
• Allow mixture to cook and absorb flavor, about 10-15 minutes. Taste and adjust seasoning if necessary.
• In a medium bowl combine masa and water.
• To build the tamales; lay out banana leaves, spread 2 tablespoons of masa mixture in a rectangle shape about half way up on the leaf. Add 1 teaspoon of black beans on one half of masa. On top of black beans place ½ teaspoon of queso fresco. Then add 2 teaspoons of roasted poblano.
• To shape; bring up the edge of the wrapper and fold it over, thus enclosing the filling. Fold in the other side and wrap it around the tamale. Fold the bottom up and the top down. (Almost like wrapping a present.)
• Then use a long thin strip of banana leaf to tie the tamale.
• Steam the tamales in a steamer or using a bamboo steamer for 60 minutes and serve.

NUTRITION:
Serves: 12
Serving Size: 1
Calories: 60
Fat: 1 gram
Protein: 3 grams

H3 Meal Plan Champ

While cooking for one, it's just as important to create a nice meal for yourself as it would be to cook for two, three or more. Though meal planning can be challenging, it's the key to weight management and weight loss. Here's an example of meal planning from a past H3 guest's perspective.

Guest Alicia, shows that meal planning can be done.  Alicia has been sending me weekly photos of her meal planning, thus far. These meals have left her more satisfied and as she puts it, “…and sitting down, eating a complete meal at once is reducing the urge to snack later in the night - so far seems to be helping!” I think this is pretty cool.

Check out her meal planning skills:



 
BREAKFAST: Two baked eggs with spinach and mushrooms

 


 
LUNCH: Vegetarian burger with caramelized onions and mushrooms with a side of sautéed asparagus

 


 
DINNER: Broiled salmon, wheat berry pilaf and steamed broccoli

Great job, Alicia!

These meals were delicious, nutritious and easy for her to make. If meal planning seems overwhelming to you, use these tools to get started.