I will be launching a lifestyle management program titled Commit 2 Fit in January 2012 at The Workout Co. 5571 Oakville Shopping Center in Saint Louis, MO. This is an 8-week group course that includes 3 individual consultations. If you’d like to know more, attend a free informational seminar on Wednesday January 4, 2012 at 7:30 pm.
Looking forward to meeting you as you Commit 2 Fit in 2012!
Rain again today? Think you can’t get any exercise in? Think again! It’s time to dig out those old fitness videos and DVD’s. Can’t find them? Then try this indoor workout:
March in place for 1 minute
Alternate knee lifts for 1 minute
Alternate kicks for 1 minute
Alternate reverse lunges for 1 minute
Repeat the sequence for 30 seconds each
Now you’re warmed up!
20 body weight squats or chair sits
15 push-ups using the wall or floor (take as much time as you need to complete)
10 back extensions from lying on the floor
20 second plank hold
Walk up and down the stairs (yes! I know you have them) 4x
Repeat the sequence 3x
Cool down by walking around the house a bit, do some deep breathing and stretch well!
Enjoy your day feeling healthy and fit,
Have you purchased your halloween candy yet? I opted for the “Pirate Booty” and “Snyder’s” snacks only to elicit a comment from my daughter, “Oh, you’re one of those…..” Yes, I was trying to be healthy knowing that if the candy isn’t here I won’t eat it! I made my Target list for this week and it does include candy. Yes! I will be making the purchase and no, it won’t kill me. My plan…..I won’t open the bag until Monday and I will enjoy a few Halloween treats before I give the rest away! Oh yeah, and make my kids happy at the same time!
I am attaching a link (however depressing it may be) that reviews some “Better” and “Worse” candy choices. Bad news for me: sadly, several of my favorites are in the “Worse” category but on the up side Peppermint patties ranked in the “Better” category and that is also one of my favorites. Come on…..don’t you have “favorites“. I know, it’s tough! Main point here, moderation. So go ahead and enjoy a treat, see it, smell it, taste and enjoy instead of cramming it in like it didn’t count.
Happy Healthy Halloween,
I received the following info. in a nutrition newsletter and thought it a worthwhile read.
Be healthy and fit today and while you are cheering on our Redbirds tonight choose some healthy snacks!
I found this interesting article on foods that affect stroke risk and thought I’d pass it along. A stroke, the third leading cause of death in the US, occurs when a blood vessel in, or leading to, the brain bursts or is blocked by a blood clot, thus starving brain cells of oxygen and nutrients. Fortunately, many strokes are preventable. Cardiovascular health is significantly affected by what we eat… so here are five foods that significantly contribute to poor health and are a good idea to limit in your diet:
1. Crackers, chips and store-bought pastries and baked goods
2. Smoked and processed meats
3. Diet soda
4. Red meat
5. Canned soup and prepared foods
Take a look at what’s in your pantry. Are any of these offenders lurking? As you can see, none of the foods above are fruits, vegetables, whole grains or beans; all foods known to lower cardiovascular disease risk.
Debra Wein, MS, RD, LDN, SN
|Snap! Crackle! Pop! You may have heard similar noises as you began moving today. As I sat to review 2 days of missed emails I was thinking about my bones. Low and behold I opened an email with some great info that I’d like to pass along. Thinking of you as you continue to enjoy life with a strong and healthy body! -Kelly
What is the recipe for strong bones? Following are three key “ingredients” that can help build strong bones: calcium, vitamin D and strength training.
Calcium is the most abundant mineral in the body and gives bones their rigidity. Calcium can be obtained from foods but sometimes a dietary supplement is helpful. The recommended dietary allowance (RDA) for males and females ages 19 to 50 is 1,000 mg, and jumps to 1200mg for females over 51. Low-fat dairy products such as milk, yogurt and cheese are good food sources. In addition, many foods that are fortified with calcium, such as fruit juices and cereals.
For people who don’t get enough calcium from food sources, supplementation is always an option. Generally, when taking a supplement, the best bet is to take two separate, 500mg doses per day so that your body is able to absorb more of it.
2. Vitamin D
Vitamin-D is a fat-soluble vitamin and is needed to maintain strong bones because it helps the body absorb calcium. Inadequate amounts of vitamin D can cause bones to become soft, thin and brittle. The recommended dietary allowance (RDA) for Vitamin D for both males and females ages 1 to 70 is 600 IU. Vitamin D is found naturally in very few foods, so fortification and supplementation is common.
Our bodies can make vitamin D when our skin is exposed to sunlight. The general recommendation is to spend about 15-20 minutes in the sun without sunscreen, then slather it on so that you do not over expose your skin to the unhealthful sun rays. People with darker complexions may need longer time outdoors. In New England and other cold climates, it is important to speak with your doctor about Vitamin D supplementation. When we spend less time outdoors, our bodies make less Vitamin D.
3. Strength Training
Strength training exercise is vital for women and men at every age to ensure healthy bones. Bone is living tissue, and like muscle, responds to exercise by becoming stronger. The best exercise for your bones is the weight- bearing kind because it forces you to work hard against gravity. Some examples of weight- bearing exercises are weight training, jumping and even dancing.
Exercise for your bone health- http://www.niams.nih.gov/
Dietary Supplement Fact Sheet for Calcium- http://ods.od.nih.gov /
Dietary Supplement Fact Sheet for Vitamin D – http://ods.od.nih.gov /
Disease, Promote Longevity
Your mom was right about fiber being good for you-and not just because of its powers to aid digestion. A new analysis of 9 years of data from the National Institutes of Health-AARP Diet and Health Study finds a link between dietary fiber and a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as a reduced risk of death from any cause. National Cancer Institute researchers compared food-frequency questionnaire responses and deaths among 219,123 men and 168,999 women. Fiber intake was associated with a significantly decreased risk of total death in both men and women: The one-fifth of men and women consuming the most fiber (29.4 grams per day for men and 25.8 grams for women) were 22% less likely to die than those consuming the least (12.6 grams per day for men and 10.8 grams for women). The risk of cardiovascular, infectious and respiratory diseases was reduced by 24%-56% in men and 34%-59% in women with high fiber intakes. Dietary fiber from grains, but not from other sources such as fruits, was associated with reduced risks of total, cardiovascular, cancer and respiratory disease deaths. – Archives of Internal Medicine
That said you ask…..how much fiber do I need in a day?
Men under the age of 50 = 38 grams/day
Men over 50 = 30 grams/day
Women under the age of 50 = 25 grams/day
Women over 50 = 21 grams/day
Get your daily fiber intake from whole grains, legumes, fruits and veggies. Remember to increase your fiber intake slowly and drink plenty of water. Increasing your daily fiber intake will aid in weight loss by slowing the conversion of carbs into sugar in the blood. Additionally, many fiber rich foods are low in calories, take longer to chew and give you that “full” feeling. And don’t forget that fiber helps to lower your cholesterol. So take the first step and begin to replace some of your refined carbs and simple sugars with whole grains. Read your labels and tally up fiber grams – where do you stand today and how can you improve tomorrow?
Your partner in health and fitness – one day at a time!
I am often asked this question by clients who are looking for that one magic exercise that will cure the spare tire. My answer: Hard work, proper nutrition, stress management and a good night’s rest. Follow the link below for some sound information from the American Council on Exercise.
Also, I’m a huge fan of food journaling. Most of us just don’t realize how much we are eating each day. The food journal is a great accountability tool. Even better if you have an accountability partner who will look at your journal once a week! To get started, pickup a notebook or journal that you can take with you. Recording your nutrition intake immediately is important so that you are not forgetful at the end of the day! Record the date, food, portion size, calories if possible (it is more important to pay attention to food quality) and include time and location where you ate the food. This last tip helps with mindless eating (like in front of the TV) and also shows you your “triggers”. Maybe your stressed, bored, anxious. Find a new healthy avenue for these trigger moments. Like take a walk, call a friend, listen to your favorite music, read a book, play with your pets or kids. And lastly, be honest and accountable!
Each day is a new day to discover a more energetic and healthy you! May you be richly blessed with good health in 2011 – Happy New Year!
Yes, it’s early on a Saturday and I’m just checking in. Noticed I’ve received many comments posted to my blog. Thanks so much to all for the encouraging words!! It feels awesome to receive motivation! You’ve inspired me today! Your comments are a great reminder that in our journey to health and fitness we must surround ourselves with encouraging people. Supportive relationships and accountability are two very important keys in moving toward a healthier you! Take some time today to reflect on your language and thought processes. Are you reactive or proactive? For instance, “There’s nothing I can do.” or “Let’s look at our alternatives.” Must you exercise? Or do you choose to exercise? Don’t have the time to exercise? Or can you make the time to exercise? I have no will power? Or I can keep promises to myself? Becoming proactive requires listening to your internal voice. When you find yourself swimming in reactive language STOP and CHOOSE to be proactive! It is a big decision to take control of our lives and ultimately our health. Take some time now to write down your “old tapes” that play the negative reels or your reactive language and on the other side of the paper change the reactive phrases into proactive ones. Keep this list handy so that you can review it often. Now speak these proactive phrases out loud, practice them! So that when a situation occurs that causes you to use the reactive language your are armed with new responses. Remember this is difficult so be kind to yourself and know that recognizing the problem is the beginning of the solution. Lastly, I am reminded of a bible verse “Two are better than one….if one falls down, his friend can help him up…..a cord of three strands is not quickly broken. Ecclesiastes 4:9-12 So surround yourself with positive motivating friends and family. Ask them to join you in making language changes and free yourself from being a victim to being a responsible person who chooses to be in charge of his/her life!
Choosing to be healthy daily,
drop ins welcome
$5 per class
10 classes for $40
cash or check only
Instructor: Miranda Miller
Tues and Thurs at 5:30 pm
Saturday at 10:00 am
8 weeks–week of January 3 through
week of February 21
Held on Mondays and Wednesdays
Instructor: Maria Rivera
Cost is $65 per session (10 percent
discount for seniors, employees or
those enrolling in multiple classes).
Payment is requested in advance of
the class. Call 314-ANTHONY (268-4669)
or toll free 800-554-9550. Or register
online and see a full description
of fitness classes at
ZUMBA is here!
Call for information – 314-416-0041
They are located just off Meramec Bottom Road and Lemay Ferry
Affton White-Rodgers Community Center
Zumba classes: Wed 5:00-5:45 pm $35 November 17-January 5
Wed 5:00-5:45 pm $35 January 12-February 16
They also offer free walk times in the gym!!
Mon. Wed. Fri. 8:00-8:55am and Tues. Thurs. 10:11:30am
Enjoy and leave a comment – did you try something new?
Brrrr……time to hunker down during these cold winter months. Before you get comfy for the evening, how about warming up with a great interval cardio workout? Get to the gym or hop on your treadmill while you watch your favorite show. Remember, warm-up first about 5 minutes at a slow to moderate pace. For interval intensity, increase the speed, incline or carefully get to the floor for a set of 20 lunges (forward, backward, side); then back to the treadmill at a moderate intensity for 2 minutes. Repeat this interval several times (about 6), add a 5 minute cool-down and there you have a fab 30 minute workout! You could also apply this method to the bike or elliptical. Read the article below for more helpful tips to keep you in check throughout the holidays.
Deep breath, exhale…..relax and have a fantastic day!
|Keep the pounds at bay over the holidaysBY: Chris Freytag|
It’s virtually impossible to isolate yourself from all occasions that include calorie-laden food and drinks over the holidays. But, you’ve worked so hard all year to maintain your weight and stay fit, don’t start to go downhill because you let it go over the holidays! There are some things you can keep in mind during the party season to keep those pounds at bay.
1. Get Moving! Food isn’t always the enemy – lack of activity is. Remember calories in vs. calories out. Hop on the treadmill during your favorite holiday TV shows!
2. Five a Day Plan: Really stick to consuming your 5 fruits and vegetables each day – keeping nourished with healthy food helps avoid those excess sugar highs and energy lows that can make you tired and depressed.
3. Try the One-a-day program: Limit yourself to one indulgence per day. Don’t deprive yourself for 3 days of all sugar so you can pig out at the company holiday party. Be moderate in your thought process -1 cookie, 1 candy, 1 eggnog, etc.
4. Control the risk for temptation: Avoid constantly putting yourself in tempting situations. For example, walking thru the break room at work 10 times a day when you know it’s filled with treats and candies. Don’t place treats on your kitchen counter to stare you in the face. Know yourself and your weaknesses.
5. Never go to a party hungry: One of the worst things you can do is starve yourself before a holiday party. The hungrier you are, the less capable you are of staying in control. Eat an apple just before you go…drink some water…eat some carrot sticks. This way you’ll be able to control your portions and keep the focus off your cravings.
6. Be careful of liquid calories: Holidays are notorious for tempting us with drinks we wouldn’t normally consume. Alcohol offers no nutrients, just empty calories! Eggnog coffee drinks with whip cream, hot toddies, spiced rum; these drinks can have as many calories as a personal pan pizza! Opt instead for sparkling water with a splash of fruit juice of your choice.
7. Just say no: Many times we eat foods just to please the hostess or cook. Politely say “No thank you. Everything looks delicious but I think I’ve reached my limit!”
8. Focus on the people not the food: Go to a party to socialize not only eat. Use your energy making conversation rather than focusing on food. Conversation is calorie free!
Enjoy your holidays but remember you’ll feel better entering the New Year without those extra 10 pounds!!!