Bodies Blog

Working Out While Snowed In

Jen — Tue, 05 Mar 2013 16:18:22 +0000

Working Out When You’re Snowed In

The winter storms this past week got us all thinking about how we can workout when we get snowed in for a few days. You don’t need a lot of fancy equipment and don’t really need a surplus of time either. All you need is a little space and the motivation to work up a good sweat!

Bodyweight exercises are some of the best and safest exercises out there. Using principles from High Intensity Interval Training and body weight resistance exercises, we can create a fun, safe, and heart pounding workout.

First start with a good warm up. Perform each of these exercises for 30 seconds back to back.
Jog in place
High knees
Butt kicks
Jumping jacks

Complete the following exercises back to back to complete 1 round. Aim for 3 rounds.

Clock Lunge: Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Aim for 10 reps on each leg.

Squat: Stand with the feet slightly wider than your hips. Slowly start to squat by bending the hips and knees until the thighs are at least parallel to the floor. Think about all of your weight passing down through your heels. Keep your knees from moving forward beyond your toes. Aim for 20 reps.

Squat Reach and Jump: Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 10 reps.

Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). Aim for 15 reps.

Boxer: Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring! Aim for 30 seconds.

Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged. Aim to hold for 30 seconds.

Plank Jacks: Start in a front plank position on your elbows and toes. Stiffen your core and keep your hips from dipping below your shoulders. Push off from your toes and hop your feet out wide and then back into the starting position. Repeat for 30 seconds.

As you can see, there is no equipment required so there is no room for any excuse that you can’t make it to a gym. We’ve paired a resistance exercise with a dynamic higher intensity movement aimed at increasing your heart rate. Each exercise is meant to be performed back to back with minimal rest in between. Aim to complete at least 3 rounds and give yourself at least a minute of rest in between each round. You can also make it a competition within the household or at the office and see who can complete the most rounds!

Making Lunch A Healthy Easy Success

Jen — Fri, 03 Aug 2012 11:24:40 +0000

We all know that breakfast is the most important meal of the day, but
lunch is a close second. Studies have some that kids who eat a
well-balanced and healthy lunch do better in school and are more alert.
This should not come as a surprise because who can think clearly and
concentrate on challenging material when all you can think of is your
hungry and growling belly. So the challenge becomes not so much
getting your kids to eat lunch but to eat a healthy lunch filled with the
vital nutrients to help fuel them through the rest of their day. The
battlefield is the dreaded school cafeteria where greasy, fried, fattening
foods abound. But there are options and ways to conquer the poor
eating habits of millions of kids across the country. One such option
is instead of handing the kids money and excepting them to make wise
food choices when surrounded by such temptations, is to send them
with a healthy lunch. Not only does it save a ton of money throughout
the year but it guarantees that your kids are getting the proper nutrients.
I know some of you are thinking that mornings are too crazy and
there’s not enough time to pack lunches for everyone, but here are
some easy and practical ways to make this a routine and a reality that
everybody can benefit from.

Tips for healthy and easy lunches:
While it’s tempting to buy those pre-made lunchables or other
pre-packaged lunch products, consider this, not only are they expensive
but they are loaded with sodium, fats, and preservatives. Nobody said
lunch boxes have to consist of sandwiches, chips and a cookie.
Instead think outside the lunchbox and switch things up. Try cooking
extras at dinner so that you can pack the leftovers into their lunch
boxes the next day. If your family enjoyed the chicken and rice or
spaghetti for dinner, instead of putting the leftovers in big containers,
go ahead and portion them right into the thermoses and then the
next morning all you have to do is reheat in the microwave for a
few minutes and lunch is ready to go out the door.

Foods that are easy to cook extra of for next day lunches:
Chicken: Baking extra chicken breast are easy to do and then you can
simply chop the extra before storing for salads, roll ups and chicken
dippers.
Soups: Making a large quantity of soup is pretty simple and after
dinner divide the remaining soups into the thermoses for the next day
or next few days. After heating in the microwave that morning you’re
guaranteed a hearty and delicious lunch with little effort.
Pasta: Whether it’s hot or cold pasta such as pasta salad, spaghetti
for lasagna, they all make for great lunches the next day. Again
thermoses can be used for hot or cold items and can make lunch an
easy success. And if you have left over meatballs from pasta the
night before you can easily add a couple to a hot dog bun and tada!
you have a meatball sub the vast majority of kids would love.
Try these delicious easy to make ahead healthy lunch options that
the whole family will love!
Salad in a jar (or plastic jar or thermos if your worried about sending
glass a child): Ok I admit it sounds weird but the possibilities are
endless! Put the dressing on the bottom so the rest of the ingredients
don’t get soggy and then layer away! Chicken Caesar, taco, club, fruit,
Asian, etc. These are fantastic to make head and can stay up to 5+
days in the fridge, which means if you take a little time on Sunday you
could make different ones for the whole week at one time and be done!

Wraps! Seriously there is a wrap style that even the pickiest eater
can love. From the large variety of wraps such as the classic whole
wheat, sun dried tomato, spinach, or corn, just to name a few, and
the limitless topping to chose from you could literally have a
different wrap everyday of the year and never get bored!

Here are a few classic and basic wraps as well as links to site that
offer any other options and ideas to get you started. These too can
be made ahead of time for easy lunches on your way out the door.
Chicken Caesar: Whole wheat wrap, sliced chicken breast, lowfat
caesar dressing, romaine lettuce, and a pinch of parm cheese.
Banana and Nut Butter: Whole wheat wrap, banana, and nut butter
(peanut, almond, soy, cashew, sunflower, etc.)
Fruit and Cream: Whole wheat wrap, strawberries, blueberries,
lowfat/fat free cream cheese.
Turkey and Avocado: Sun dried tomato or spinach wrap, sliced
turkey or turkey deli meat, 1 tbs greek yogurt, sliced avocado,
tomatoes, baby spinach or romaine lettuce, and sliced cucumbers.
Mexican: Corn or whole wheat wrap, precooked and seasoned
taco meat, baby spinach, 1 tbs greek yogurt, salsa, black beans
and low fat shredded cheese
Breakfast anytime: Whole wheat wrap, scrambled eggs, low fat
shredded cheese, optional salsa.
Pizza: Whole wheat wrap, 1-2 tbs of pizza sauce, lowfat shredded
cheese, fresh veggies such as baby spinach, olives or mushrooms.
Other simple and easy lunch box ideas:
fresh fruit with dip: slice or cut up an assortment of fresh fruit and
mix flavored Chobani greek yogurt with fat free cream cheese. Also
makes a great after school snack.
Veggies and dip: Fresh veggies slices or cut up with low fat dip or
hummus.
Cheese slices with whole wheat crackers: Add slices of fresh natural
deli meat for a great “lunchable” alternative
Greek Yogurt and granola: Greek yogurt with granola, add some
fresh fruit as well
Whole Wheat waffle sandwiches: with Nut butter and sliced banana,
or fat free cream cheese and honey, or sliced strawberries and fresh
blueberries
Apples, carrots and celery with nut butter
Hard boiled eggs (for added protein)
A bonus tip to save time, wash, cut up or slice veggies and some
fresh fruit when you bring it home from the store and then store
the produce in individual baggies so they are ready to throw into
lunch boxes in the morning without any effort. They also make great
and healthy after school snacks already and waiting for the hungry
kids as soon as they get home.

Why Lifting Heavy Weights Isn’t Just For The Boys

Jen — Thu, 07 Jun 2012 20:39:27 +0000

If I had a dollar for every time I heard a female client, friend, family member, say I don’t need to or want to lift heavier weights I don’t want to be huge! I would honestly have been able to retire at the prime ripe age of 12. It seems like even when I try to explain the process and or explain you can’t gain sheer size just from lifting heavier weights, it seems the concepts tougher to grasp! You have to supplement for the size of female body builders and even figure models. There’s a lot that go into becoming that big or lean. Not just lifting heavier. Women do not have enough testosterone to gain muscle mass in large bulking splits.

Now when I say heavier I don’t mean run the dumbbell rack and pick up some 45’s or 50’s and try and rep out 15 curls with it, I’m talking about taking small steps 5 lbs more than your used to even 10lbs more than your used to in some cases and some lifts.

The benefits from this FAR out way what more reps with less weight can do for the body. Keep the weight heavier and TRY and keep the reps still at a higher range at least 10-15 reps. If your uncomfortable at first lifting slightly heavier it’s ok, that’s normal it should feel slightly uncomfortable it’s out of your bodies normal range. The body at some point will become aware and used to the typical weight you use so it’s best to shock it into feeling something new. Now for the great part about all this and this is where you should focus your reading because it may shock most of you who feel like this is basically just meaningless rambling:

•The more muscle your body can build the more fat burning potential your body actually has, muscle takes up less space that fat, so gaining lean muscle mass actually makes you look slimmer (if that wasn’t enough reason to try something heavier!)

•Heavier weights helps build and strengthen bones and connective tissues which helps in keeping the body, joints, and bones healthy in daily life.

•Enhances stability, endurance, and balance

•Increases resting metabolic rate so you burn more calories, even while at rest.

•Also most of all helps build confidence and over all self esteem because we look better and feel better.

For weight loss, science has found that lifting between 60-80% of your 1 rep max is the best way to stimulate muscle growth, which is what helps you lose fat. The problem is that most of us don’t think much about how much weight we need, much less going through the process of figuring out 1 rep max for every exercise we’re doing. In fact, I see many gym- goers lifting the same weights week after week, which is just one way to keep your body from changing. So how do you figure out how much to lift if you don’t know your 1 rep max? Typically, if you lift 60%-80% of max, you could do anywhere from 1 0-20 reps. Lifting at 80% and above takes you down to the lower rep range, which is where you’ll be if you’re trying to gain size. That means keeping your reps somewhere between 8-16, if you’re lifting for weight loss and fitness. Your weights are determined by the number of reps you’re doing.

For Beginners:

•Choose a weight you can only lift 16 times. You don’t need to go to complete failure, but make sure you’re challenging your body.

•Begin with 1 set of each exercise, slowly working your way up to 2-3 sets (i.e., adding a set each week) •When you’ve added sets and have a solid foundation (after 6-8 weeks), add more weight so that you can ONLY do 8-12 reps.

•Continue to progress by adding a rep each week until you reach the max reps (no more than 16), increase your weight and drop your reps back down to 8-12.

Fear of pain. The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high…if you haven’t lifted weights before; you may not be able to overcome that discomfort enough to lift as heavy as you’re capable of. Again, this is one reason it’s best to err on the side of caution (if you need to), while always working towards more challenge and more weight. So in conclusion we may feel scared to lift heavier but do not let it frighten you, it has all the benefits you’re looking for you just have to go out and grab the weights and put in the work. Besides were all looking for the fastest ways to burn that body fat and turn that body in to the hot, sexy, beach body we’ve always wanted! Not only that but healthy life style. The healthier we can be and stay the more our lives will be impacted and preserved. Now after reading all this I hope to not only see more of my clients and our clients trying just a little bit more, seeing how far they can push that body! Glass, Stephen C. Effect of a Learning Trial on Self-Selected Resistance Training Load. Journal of Strength & Conditioning Research. 22(3):1025-1029, May 2008.

Run For A Purpose

Jen — Tue, 08 May 2012 18:10:55 +0000

On your mark, get set, GO!
Whether it's the infamous Hospital Hill that has grown to attract
over 7,000 walkers and runners, or a small local race, Kansas
City offers a huge variety of races.  From 5 k's to full marathon
(yes, all 26.2 miles) the race craze has become ever more popular.
I know what some of you are thinking, who in their right mind
would pay money to go run.  I know, I know, I hear it a lot.
Just hang with me a bit longer and let me explain some of the
benefits of participating in a race.  Even as a runner, I myself use
to be a bit skeptical and quite frankly it sounded silly to pay money
to go run.  However, after completing my first 5k (and many more
since then) I now find myself excited about the next upcoming race.  

Let me give you a little inside scoop on the benefits of participating
in a race.

1.  Running/jogging will improve your overall health.
Running has MANY positive health benefits.  Let me highlight just a
few of these.  Research shows that running can raise your levels
of good cholesterol while also helping you increase lung function
and use.  It also helps to boost your immune system and
strengthen your heart.  Running is also a great way to get in your
cardio and help you lose unwanted weight.  Not only can running
improve your overall health, but it will also help relieve stress,
anxiety and depression that many people face on a daily basis.

2. Keeps you motivated and disciplined.
Sometimes we need a good kick in the booty to get us up and
moving.  After signing up for a race and having a financial tie to
it, you are much more likely to get up and get moving in order
to prepare.  I recommend finding a friend that can either train
with you or help keep you accountable to your training.  (I highly
advise NOT going into a race without some prior training and
prep work)!

3. Helps create enjoyable healthy habits.
Training for a race means you have to set aside time each
week to prepare.  This helps you plan your day accordingly and
set aside time to focus on one thing...you!  You can be outside
enjoying the weather, listening to your favorite music, or even
catching up with a friend.  Getting away from the stresses of life
for just a bit is bound to be an enjoyable time...even if exercising!

4. Gives you a goal to work toward.
Whether it's to finish the race alive or beat your previous time,
races help give you goals to work toward. They help you stay
focused and run with more of a purpose and plan.  We all know
that more is accomplished when you are set out to accomplish
a goal.

5. Creates an attainable challenge.
Setting out and overcoming a challenge is very empowering.
Many race participants accomplish something they once thought
was impossible.  Nothing feels better than putting in hard
strenuous hours to prepare for a race, and then successfully
completing it!  This often helps boost ones self-confidence and
gives them a jump-start to living a healthy lifestyle.

6. Creates a fun community.
Races are fun!  You get to meet other people that are in the same
boat you are in.  It gives you an excuse to leave the kids at home
and enjoy some time hanging out with friends.  Or, if you have
older children, you can get them on board and turn it into a family
fun activity.  Races are great way to have fun while doing something
that is good for your body.

7. Allows you to support a good cause.
There are many different types of charities and causes that are
supported by the thousands of races nationwide.  Find out what
your registration money is going toward and feel good knowing
you are helping to support a good cause.

Let me give you some insight into a race that supports a cause
that is very near and dear to my heart.
My older sister Rachel House Hudson was killed in a car wreck
10 years ago this June.  Following her death, my family started a
scholarship fund in her name.  To help increase the scholarship,
and to honor her short-lived life, my family and I are hosting a 5k
and 1 mile walk/run.  This event will take place in Grain Valley on
May 26th.  We would love for you to come out and help support
this worthy cause.  Being over Memorial Day weekend, we
encourage you to run in memory of a loved one while we run for
Rachel. Visit www.RunforRachel.org for more info and to get signed
up.  HURRY!  Early-bird (reduced rate) registration ends this week. 

Whether it's participating in this race or a race in the future, I
challenge you to give it a try and see if you can glean some of the
many benefits that will come along the way!

Barefoot Running; To Shoe Or Not To Shoe?

Jen — Tue, 01 May 2012 21:33:41 +0000

From Shod to Barefoot Running: Guidelines for a Safe Transition
Written by Nicole Dierking

A Growing Trend

Have you ever seen someone where those funny looking fivefinger
shoes and wonder why they wear them? Well, it's time to get with
the barefoot running program! In recent years, barefoot running or
running in minimalist shoes has become a popular trend. So what's
the hubbub over this barefoot running trend? Since this is a fairly
new phenomenon, there isn't a lot of scientific evidence to support
it. However, some experts suggest that running injuries could be
greatly minimized by the barefoot running technique (And I agree).
Over the years our bodies have become accustomed to wearing the
modern day shoe (with a thick cushioned heel), which ultimately
changes the mechanics of how we walk and run. Making the
transition from shod to barefoot running is more complicated that
just deciding to take your shoes off one day and deciding to go
for a run. Do your homework. Understand the benefits,
biomechanical differences, and the preparation that the transition
takes and decide for yourself if it sounds like a good idea for you.

What Are the Benefits?

From an evolutionary perspective, barefoot running is as natural
as barefoot walking.  Humans have been running long distances
for many millions of years; most of that running was done
barefoot on hard, rough surfaces. It was only in the 1970's
that the modern running shoe with a cushioned heel, arch
support, and stiffened sole was invented. Logic would lead
you to believe that with the advancements in technology and
design of running shoes, that running injuries would be at an
all time low. However, the very debate over barefoot running
is fueled by concerns from runners, shoe manufacturers, and
the sports medicine community about the high prevalence of
running injuries present today. Depending on the source,
between 30% and 70% of runners incur running-related
stress injuries per year. Proponents of barefoot running
(including myself) site the change in foot strike mechanics
as the main reason why barefoot running could help prevent
common running injuries such as plantar fasciitis, shin splints,
and IT band syndrome.

Biomechanical Differences between Barefoot and Shod Running

The following table outlines the key differences between the
techniques. The most notable difference is the change in foot strike.
Running in shoes forces the foot to land more on the rear-foot
(heel) because of the thickness of the heels of shoes. With barefoot
running, foot strike when landing is focused more on the forefoot
and mid-foot allowing the body a greater ability to dissipate forces
from the ground to the leg more evenly.

Key Differences Between Barefoot and Shod Running

		Barefoot Running Shod Running
Initial Contact	Midfoot to forefoot strike	Rearfoot (heel) Strike
Step Length	Shorter			        Longer
Step Frequency	Higher			        Lower
Proprioception	Increased		        Decreased
Foot Protection	No			        Yes
Foot Control	Intrinsic via musculature       Extrinsic via shoe
					        features

Lower Extremity Preparatory Program Basics

Making the transition from shod to barefoot running should be
made over a gradual time period of ATLEAST 4-8 weeks if not
longer. The primary reason for this time frame is that muscular
adaptation to training resulting in strength gains requires at
least this time frame. An evidence-based preparation program
should target exercises that address the key biomechanical
differences between shod and barefoot running. These key
differences include: Plantar sensitivity adaptation, foot strike
pattern, stride rate, stride length, lower extremity proprioception,
ankle joint flexibility, intrinsic foot strength, and eccentric (the
muscle lengthens under tension) strength of the lower limb to
control impact forces.  The table below outlines some easy
activities to aid in a safe transition.

Preparatory Activities For Barefoot Running
Barefoot Activity
Barefoot walking indoors

Barefoot walking outdoors

Barefoot running indoors

Barefoot running outdoors (Progress from grass to asphalt)
Running form drills
Forefoot striking

Increased cadence

Shorter step length
Proprioceptive exercises
Single-leg stance

Single-leg stance on unstable surface

Single-leg stance with resistive band
Ankle flexibility
Calf stretching against wall

PNF calf stretching
Strengthening exercises
Foot intrinsics*
Plyometric exercises
Hops (single-leg forward, single-leg hurdle)

Jumps (squat jump, split scissor jump, depth jump, double/
single-leg hurdle jump)

Bounding in horizontal and vertical planes (double-leg and alternate
leg)

*A great intrinsic foot exercise is the short-foot exercise. In a
single-leg stance, attempt to draw the forefoot (base of the toes)
closer to the heel. The key is to think about pulling from the base
of the toes, not the toes themselves. Avoid toe curling.

Develop a Progression Program

Making the transition to barefoot running requires patience and
planning. Expect some soreness throughout the transition because
you will be utilizing different muscles with barefoot running.  But,
as when starting any training program, always listen to your body.
Don't increase your distance if your soreness persists longer than
expected. Consult your physician if you experience pain beyond
soreness. Check out the sample progression below. The program
can always be adapted to your specific needs.

Sample Barefoot Running Progression Program
Weeks 1-4
Lower extremity preparatory exercises: 2-3 times per week

Barefoot activity including walking: 30 minutes daily
Weeks 5-6
Barefoot running ¼ mile to 1 mile 2-3 times per week

On a grassy field or rubberized track
Weeks 7-8
Barefoot running increase by 10% to 1/3 mile to 1 ¼ miles:
2-3 times per week*

On a grassy field or rubberized track
Weeks 9 and beyond
Barefoot running increased by an additional 10% to ½ mile to
1 ½ miles: 2-3 times per week

Progress to smooth paved surfaces
*Do not increase mileage if soreness persists

Final Thoughts

Whether you're looking to prevent running injuries, improve your
athletic performance, or just want to try something new, barefoot
running is a great place to start. Be patient and properly prepare
your body for the transition.  And as always, if you have questions
or concerns, be sure to ask a knowledgeable strength training or
health care professional.

Resources

Lieberman, Daniel E. "What We Can Learn About Running From
Barefoot Running: An Evolutionary Medical Perspective" American
College of Sports Medicine. 2012

Rothschild, Carey. "Running Barfoot or in Minimalist Shoes:
Evidene or Conjecture?" Strength and Conditioning Journal.
Volume 34. Number 2. April 2012.

Practical Ways to Cut Calories

Jen — Thu, 05 Apr 2012 19:31:52 +0000

It's all about portion control.

Never eat directly from a bag or box, always portion your
food into a bowl so you don't find yourself mindlessly munching
away on way too many extra and unnecessary calories.
Weighing out your portions of food is also very important to
make sure you're not eating multiple servings in one setting.
Another way to help with portion control is to use a smaller plate.
Over the years the size of the dinner plate has become increasingly
larger as have the people using them. Now instead of plates we
use platters, and when we have a large area we tend to feel the
need to fill it full of food. We end up eating at least double what
we should just because of our larger plates. Using a smaller plate
will also help trick our yes and our minds into eating less. 

Save some for later.

We've all had an amazing meal where we found it difficult to stop
eating. One thing to remember is that meal will be delicious the
next time you eat it as well, and now you can look forward to
lunch or dinner the next day as well. Saving it and making another
meal from it will save calories and money. Now instead of having
to buy lunch or dinner or figure out what to eat you can look
forward to another delicious meal. And if you're not sure you can
stop yourself from eating too much, take time when you're making
your plate to place half of the meal on another plate or in a to go
container for the next day. This can also be done at a restaurant.
Ask your server to bring you half your meal already in a to go
container and half on a plate. Then you are set up for success!

Take time and listen.

So often we find ourselves in a hurry to get everywhere. It's
always rush, rush, rush. And that's also true with our meals.
Often we eat quickly to get to that next place we have to be or
so we can get all that needs to be done actually done. If we take
our time and enjoy our food and the company we're with we'll
actually find ourselves not devouring as many calories. Taking
time between bites to put the fork down, and actually chew
instead of shoveling it in will save you needless calories in the
end. We also tend to set our eating schedule by the clock. The
key is to listen to your body and know that you don't have to
eat just because it's noon and that's also true if you're hungry
before noon you don't have to wait to eat. If we listen to our
bodies they're telling us that we need to eat typically every 2-3
hours in small portions and snacks so we have the energy to
keep going throughout the day. 

Cut out distractions.

Distractions are a sure fire way to end up with extra calories.
When we are distracted by the TV, computer, smart phone,
driving or even reading we end up eating a lot more without
even realizing it. Making sure that meal time or anytime you
are eating you are focused only on the task at hand will allow
you to enjoy what you are eating and to do so within the portion
guides. 

Setting yourself up for success

Often we sabotage ourselves without even realizing we're doing it.
If you know that you're going to a party where you will be tempted
to over eat, make sure you eat a small healthy low calorie snack
before you leave the house. That way you won't get to the party and
think you're starving and end up over eating. Also the majority of
people eat at least a meal or snack in the car on a regular basis, but
the problem is if you have not planned ahead you end up grabbing
something from fast food or a gas station, all of which are filled with
junk and empty calories that will leave you tired and hungry far too
soon. The best way to set yourself up for success is to plan ahead
and have snacks that are healthy and are ready to grab on the way
out the door. Keeping snacks like that in the car or in your bag or
purse will help you make wise choices throughout the day and when
you're out as well.

Water it up!

Many people confuse being thirsty with hunger so making sure you
stay hydrated throughout the day will help you from eating
unnecessary calories. If you're not sure if it's hunger or just thirst, try
this, drink a glass of water and wait a few minutes. If it's thirst you'll
know because that feeling will go away, if it's true hunger the longer
you wait the more it will intensify. Studies also show that if you drink
a glass of water before a meal you're less likely to over eat because
you'll feel full sooner. It's important to drink water over soda or juice
as well. Drinking diet soda can still put you at risk for obesity and type
2 diabetes, while triggering your appetite and sugar cravings. Also skip
the alcohol that adds empty calories and causes you to make more
unhealthy food choices.

Out of sight, out of mind

It's hard to over eat or eat unhealthy choices is the food isn't there
to begin with. If you stop the food from coming into your house you
won't be tempted for that ice cream or chips late in the evening when
your tired and hungry. Make sure the food you bring into the house is
healthy and will set you up for success. Remove the temptation before
you can even be tempted.

Why Strength Training Is So Important

Jen — Fri, 30 Mar 2012 19:33:19 +0000

What is strength training?

Strength training is also called resistance training because it involves strengthening and
toning your muscles by contracting them against a resisting force. There are two types of
resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as
against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in
weight lifting.
Both make you stronger and can get you into better shape. Weight training is a type of strength
training that uses weights for resistance. Weight training challenges your muscles by providing a
stress to the muscle that causes it to adapt and get stronger, similar to the way aerobic conditioning
strengthens your heart. Weight training can be performed with free weights, such as barbells and
dumbbells, or by using weight machines.

Benefits of strength training:

Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and
muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle
loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist
at the University of Texas Medical School in Houston."We may not think of them as such, but bones actually
comprise living tissue that get stronger with exercise. With regular strength training and other forms of
weight-bearing exercise like walking and running, you actually improve the health and strength of your
bones by improving or maintaining (depending on your age) your bone density. Lifting weights has even been
shown to reduce the risk of osteoporosis and related fractures.

Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training,
a process called "physiologic homework." Which is the the calories burned after the workout while your body
recovers.More calories are used to make and maintain muscle than fat, and in fact strength training can boost
your metabolism by 15 percent - that can really jump start a weight loss plan. After an hour-long session of
lifting weights, the average woman burns an extra 100 calories over the next 24 hours. Those extra calories add up.
Think about it: if you weight train three times a week, that is an extra 300 calories per week and an extra
1,200 calories per month. Over the course of a year, that equals almost four and a half pounds lost. Remember,
though, it is better to lose inches and gain muscle than to simply lose pounds. Lifting twice a week can reduce
your overall body fat by three percent in just 10 weeks. This is because muscle tissue requires more energy to simply
exist than other tissues like fat, so muscle burns more calories. There is another reason, aside from saving time, for
lifting closer to your maximum weight load instead of doing 100 reps with a super light weight: increase calorie burn
for two hours after training. Lifting a greater weight fewer times means you can burn almost twice as many calories
post workout. Think of it as more bang for your buck.

Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make
you feel great. As if that isn't enough to convince you, strength training has also been shown to be a great
antidepressant, to help you sleep better, and to improve your overall quality of life.

Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training
can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women
increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2
diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and
coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance,
strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you
get older.

What Does It Mean To Eat Clean?

Jen — Thu, 22 Mar 2012 03:48:59 +0000

How  To Eat Clean:

Eat  Lots Of Plants -
Eat food that is straight from
nature. Eat mostly foods that are off a tree, bush,
plant or vine, and you've pretty much got it covered.
The idea is to stay away from anything that humans (food
corporations) have altered in any way.

Include Meats -

Eat meats that are whole and straight from the butcher.
Don't buy pre-packaged meat products because you never
know what's in them, hence the whole pink slime fiasco. 
You would never want your future in jeopardy would you? 
It's always great to have a good plan for the future, 
regardless of how small the scale is. When possible, buy 
whole meats and grind them yourself.You'd be surprised 
what's in ground turkey meat! You can also select a few 
turkey breasts and ask that the butchergrind them for you. 
Many butchers are more than willingto accommodate. Make 
sure the meat you eat is lean in fat.

Enjoy Grains -
Eat grains that are still complete and haven't been
broken down into "glue". Stick to brown rice, whole
wheat and other whole grains. Stay way from white rice,
white pasta and white breads.

Read Labels-
I don't know how many breads I've picked up at the store
that say they are whole grain. But when I take a look at
the ingredient list, white flour is the second ingredient
after whole wheat flour!  Anything that ends in "ose" is
probably sugar in disguise (sucrose, dextrose, fructose
etc) also watch out for evaporated cane juice, brown sugar,
molasses, etc.

Eat Fewer Ingredients.
Try not to purchase foods that have more than 3-6
ingredients in the ingredient list. And be sure you recognize
each and every ingredient. If you find a "mystery ingredient"
such as "spices", contact the company! Ask them what they
consider to be spices. If it's anything other than honest-
to-goodness herbs and spices, avoid it! And remember, if you
can't pronounce it, it probably shouldn't go into your body.

Eat 5-6 small meals per day.
This may seem like a lot at first. But remember, you are
eating smaller portions. If you really have a hard time with
this, prepare your regular three meals and a snack for the day,
and divide lunch and dinner in half. You've instantly got 6
small meals!

Fun Ways To Burn Calories As A Family

Jen — Tue, 13 Mar 2012 16:36:42 +0000

We all know how important it is to be physically active,
but sometimes it's hard to find a way to burn those extra
calories while juggling spending time with the family. The
great thing is that it doesn't have to be one or the other.
The old adage, "A family that prays together, stays together."
is so very true but so is the one that say, "A family that plays
together stays together." 

For so many families it's not just the parents that need to find
time to burn off the calories it's also the kids. And our children
watch us far more closely then any of us want to admit. Our
children mimic our behaviors (both good and bad) and pick up
our habits (both good and bad). So as parents we have a chance
to spend time with our children, instilling healthy lifestyle habits,
while showing our kids that being active is fun! Here's some great
ideas and ways to get the whole family moving and active together.

Playtime!
Playing video games isn't just a sit on the couch kind of
mindless entertainment anymore. Video game companies,
like Nintendo and Playstation have put out great products
that the like  let you exercise more than your thumbs. Now
the Nintendo Wii and the Playstation 3 have great games
that are not only fun and appropriate for the whole family
but can also help you burn some calories and work up a
sweat. Games that range from sport games like boxing,
bowling, tennis, baseball and golf, to dancing, as well as
fitness themed games as well. Grab some healthy snacks
and make it a family game playing kind of night!
Playing active off the couch video games for
50 minutes = 200 calories burned! 

Hop to It
Jump rope isn't just what you do in grade school anymore.
Jump rope is a fantastic way to get in a cardio workout
and burn calories. The great thing about using a jump rope
is that it requires only a jump rope (which can be bought at
any dollar store) and can be done as individuals or in groups
(with a big enough rope of course). So treat everyone in the
family to a new jump rope and make a game out of it. Have
a contest to see who can jump the longest, who can jump
the fastest, who can do tricks with it, who can do it the
longest on 1 leg, etc. the possibilities are endless and I'm
sure many laughs will be had by all. And for just 10-15
minutes = 200 calories burned! 

Tee Off
Hitting the green is another great way to burn calories, have
fun and spend time together as a family. Golfing, especially
when you walk instead of riding a golf cart and when
carrying your own clubs, is a fun way to enjoy the outdoors
and get fit at the same time. And going as a family is a
way to spend time together and to encourage learning
how to win and lose as something. Golfing for  50 minutes
= 210 calories burned! 

Lather Up (the car that is)
Many of us feel like we live out of our cars. We often eat
in the car, run kids from place to place in the car, go from
here to there and back to here in the car. In doing so our
cars tend to become collect all's for too much junk. Well
not only can you clean out the car but you can burn some
calories at the same time. Enjoy these days of fantastic
warm weather and wash your car by hand. Get out the
vacuum, hose, bucket, and sponge for a detailed cleaning.
All ages can join in on the fun and who doesn't love a good
water fight? Detailing the car for 40 minutes = 216 calories
burned! 

Don't forget the four-legged family member as well
Many of our dogs could stand to burn a few extra calories as
well, so why not make it something to benefit to all family
members. Grab the kids and the dog and start off on an
adventure. Not only will the family be burning calories together
but it will also give you time to talk and actually catch up on
each others lives without the distraction of TV, phones or
computers. A brisk (about 4 mph) pace for 25 minutes =
190 calories burned!

Get Served
Get the family together for a  friendly game of racquetball
or tennis. This is a good opportunity to catch up while you
get fit! You don't have to be a pro to have fun and get a
good workout in along the way. So keep those feet moving,
hit those balls and think quick thoughts.
Play for 25 minutes = 218 calories burned! 

Design Your Space
Get off the couch and move it for a whole new look. All that l
ifting, tugging, pushing, and pulling adds up. Rearranging furniture
for 25 minutes = 210 calories burned  Add a fresh coat of
paint to your favorite room to burn calories while you cross
off your to-do list! And a fresh coat of paint can not only brighten
up and refresh a room but can brighten up your mood as well.
Painting for 40 minutes = 208 calories burned!
Get Organized and clean out the garage. You've put it off for too
long, and you know it needs it--so why not use it as an excuse
to burn some calories! 25 minutes = 210 calories burned
Tidy up the house. This one job seems to never end, but break
out the broom, vacuum cleaner, and cleaning products. Make it
a goal to keep moving and finish as quickly as possible to ensure
your heart rate gets up! Cleaning for 40 minutes = 216 calories
burned!

Keep Climbing
Head for the stairs at the mall, at work or even at home. Burn
those extra calories by climbing the stairs instead of taking the
lazy way out and using the elevator. Have a race with the kids
and see who can race to the top the fastest. You can even mix
it up and add intensity by doing 2 stairs at a time and then 3 at
a time. So the next time you take the kids to sports practice,
don't wait in the car or play on the phone, hit the stairs and burn
calories while they're training hard as well. Climbing stairs for 30
minutes = 216 calories burned!

Strike Out
This is a great opportunity to do something active and fun as
a family instead of camping in front of the television. Grab the
family and head to the batting cage. Learn a new skill or
practice an existing one to burn some calories. Hitting balls
for 60 minutes = 200 calories burned!

Spin Cycle
Grab your helmet and your bike and do your best Lance
Armstrong imitation. Take a few trips around the block or
head to your local bike trail. This is a great activity for the
whole family to enjoy together. A 10-12 mph pace is
moderate for most people, but you'll burn more calories
going uphill and/or faster. Biking for 30 minutes = 210 calories

Garden
Beautify your yard. Weed the flower beds. Spread some
mulch. Trim the hedges. Plant some flowers. Or better yet
plant your own vegetable garden. Then not only will you
benefit from the calories you burned while tending to the
garden you will also benefit from delicious and healthy
homegrown veggies at your finger tips! Gardening for
55 minutes = 205 calories burned!

Shoot & Score
Friendly gatherings don't always have to be around the
table! Grab the family and friends for a basketball game.
Enjoy a healthy competition between families for some
added fun. Whether its a full or half court game, it's a
great way to burn calories and to teach the kids how
to win and how to lose graciously. Playing basketball for
20 minutes = 192 calories burned!

Water: Our LifeLine

Jen — Wed, 07 Mar 2012 20:55:42 +0000

Water. Wars are fought over control of it. Millions of
people around the world are dying without it. Water
is this critical and a fundamental part of our existence.
Not only is it needed for crops to grow so we can eat
but also for us to literally survive. 

Water is something that the vast majority of Americans
take totally for granted. We hardly think twice when we
turn on the faucet and when we're thirsty it's always
available, and yet most of us don't drink enough of this
life giving substance. 

Although water makes up about 70-80% of our bodies
we still have to daily drink enough water to keep it
functioning properly. Water is the bodies lifeline and is
completely necessary for brain function, muscle function,
skin and organs as well.

Benefits of Drinking Water:

Weight loss
Water is one of the best tools for weight loss, first
of all because it often replaces high-calorie drinks like
soda and juice and alcohol with a drink that doesn't
have any calories. But it's also a great appetite
suppressant, and often when we think we're hungry,
we're actually just thirsty. Water has no fat, no calories,
no carbs, no sugar. Water is also a great tool for weight
loss because drinking enough on a daily basis tells our
body we don't need to store it as unnecessary water
weight because it knows we will be supplying it with what
it needs when it needs it. Our bodies were made with
survival instincts and it so if it thinks we aren't getting
enough of something it will store it away not knowing
when it will get more. So drinking water regularly helps
our bodies know that it's needs will be met. 

For an overall healthy body
Who doesn't want a healthy heart? Drinking a good amount
of water could lower your risks of a heart attack. A six-year
study published in the May 1, 2002 American Journal of
Epidemiology found that those who drink more than 5
glasses of water a day were 41% less likely to die from a
heart attack during the study period than those who drank
less than two glasses. Our digestive system also needs a
good amount of water to digest food properly. Often water
can help cure stomach acid problems, and water along with
fiber can cure constipation (often a result of dehydration).
Water is used by the body to help flush out toxins and waste
products from the body and getting rid of those toxins
cleanses our bodies. Also related to the digestive system,
drinking a healthy amount of water has also been found to
reduce the risk of colon cancer by 45%. Drinking lots of water
can also reduce the risk of bladder cancer by 50% and
potentially reduce the risk of breast cancer. Drinking water
can clear up your skin and people often report a healthy
glow after drinking water. It won't happen overnight, of
course, but just a week of drinking a healthy amount of
water can have good effects on your skin. 

Energy Being dehydrated can sap your energy and make
you feel tired -- even mild dehydration of as little as 1 or
2 percent of your body weight. If you're thirsty, you're
already dehydrated -- and this can lead to fatigue, muscle
weakness, dizziness and other symptoms.   Being
dehydrated can severely hamper your athletic activities,
slowing you down and making it harder to lift weights.
Exercise requires additional water, so be sure to hydrate
before, during and after exercise.

Headache cure
Have you ever noticed how often you find yourself with a
headache come late afternoon? Granted  it could be from
dealing with the demands at work, sitting in traffic, or
chasing squealing kids all day. But chances are it's from
not drinking enough water throughout the earlier part
of the day. Another symptom of dehydration is headaches.
In fact, often when we have headaches it's simply a
matter of not drinking enough water. There are lots of other
causes of headaches of course, but dehydration is a
common one. So if you catch yourself with the beginning
feeling of a headache grab a couple of cups of water and think
about how much you've had to drink. By being aware of how
much you're drinking you can prevent the headaches before
they ruin your day.

So I know you're saying those are great benefits but I'm
just not good at drinking water, well the key is to make
drinking water a habit. Until it becomes something that you
can do without thinking about it, make it a conscious effort.
Ways you can do this is set a timer for the beginning of the
hour and drink a glass of water each time it goes off, carry a
water bottle so you can't use the excuse of not having any
close, and try flavoring water with fresh fruit to give it some
flavor.