Five Tips to Stay Healthy this Summer

By: Suzanne Doerries RD, LD, CPT

Attend the summer BBQs, but leave the extra weight behind.

Attend the summer BBQs, but leave the extra weight behind.

BBQs, pool parties, bonfires, vacations, and trips to the local ice cream parlor can become quite frequent during the summer. All of these activities can make it easy to overeat or choose foods that will not help us reach our goals on a more frequent basis.

Listen to your Hunger Satisfaction Scale. I can’t emphasize how important this is. If you are in tune with your body’s hunger scale, you will know if you are physically hungry or if you want to eat out of boredom, stress, social pressure, happiness, sadness, or anger. This is a scale from one to 10. If you rate yourself a one that means you are starving. A 10 means you are stuffed and never want to think about food again. You are physically uncomfortable due to the amount of food consumed. Three is physically hungry. Six is physically satisfied. The bottom line is: eat when you are physically hungry and stop when you are physically satisfied. If you wait to eat until you are starving unhealthy food choices and overeating become common. Eating when you are physically hungry instead of starving will allow you to be more in control of your food choices. It will also allow you to pay more attention to your body and stop when you are physically satisfied verses stuffed. Use this all the time, but especially when put in social situations surrounding food.

Wait to go back for seconds. It takes your body 15-20 minutes to catch up to what you just put in it. If you go back for seconds immediately you will probably overeat. Eating slowly can give your body some time to catch up to what you are putting in it.

Make a plate. It never fails, when you are at a BBQ there is an overwhelming amount of food. It can be easy to stand at the appetizer table and take down a bowl of buffalo dip and chips. Before you know it you are stuffed, but still eat dinner and dessert. To avoid this, make a plate keeping your hunger signals in mind. Try to make half your plate veggies and a quarter protein. Sit at a table to enjoy your plate. If you decided you it is going to be a rare occasion where you indulge in a sweet treat or salty snack make it part of that part and keep your hunger signals in mind.

Drink water. If you are going to have an alcoholic beverage or beverage with added sugar, drink one glass of water before going to get a refill. This will help to decrease your alcohol intake and/or calories coming from beverages. These are empty calories that are not nourishing your body in a positive manner.

Don’t skip your workouts. With the nice weather and enticing pools, summer can be an easy time to put the gym on the back burner. However, one missed week can easily lead to a second missed week and so on. Set your schedule up for success. If you know you are not going to work out after work, schedule your training sessions for the morning or lunch time. If you are on vacation and you will not be active or walking countless miles around a new city ask your trainer to write you a workout that you can do in your hotel.

Which of these five tips are you already doing? Which one will you add to your next summer event?

Spring Forward with Fitness BBQ Celebration!

Last week we announced the winners of our Spring Forward with Fitness Challenge at our BBQ. The challenge was based of percent inches lost around the waist and hips. We were so excited to see everyone’s results.  Not only could you tell people lost inches, but their attitude toward health, fitness, and their self changed.   After totaling everyone’s results, 44 inches were lost among the group in the waist and hips and 60 inches overall. That is five feet!

Congrats Kelly and Lisa!

Congrats Kelly and Lisa!

Kelly Williams took first place and $1,000 with 6.9% inches lost around her waist and hips! She lost 17.6 pounds, 10.5 total inches, with 6.5 of those being from the waist and hips. Kelly came in with a focus. You could tell she had made up her mind to make a change for herself. She came to the weekly nutrition classes and gave some great input. She was a regular to the 6am classes on Monday, Wednesday, and Friday, and usually added a weekend workout. Keep up the awesome work!

Lisa Bailey lost 5.5% inches around her waist and hips and was crowned second winning $600. Lisa has made so many great changes especially with her mindset. She figured out what works for her and how to frame things in a positive manner. This is so important when making changes that you want to last. Despite an extremely busy time in her life, she made time for workouts, nutrition, and herself. Way to go Lisa!

Laura Williams won $400 in third place losing 5.1% inches. She is someone who gives each workout her all. If you give her a heavier weight she doesn’t complain. She enjoys the challenge. She planned workouts around her 12 hour shifts and attended the nutrition classes she could. She made her health a priority. Congrats on your success! We wish we could have taken your picture at the BBQ, but understand those 12-hour shifts.

Congrats on your success!

Congrats on your success!

Thanks to everyone who came out to the BBQ! A special thanks and congratulations to those who decided to make a change and did the Spring Forward with Fitness Challenge. Even though only three people received cash prizes, everyone made an improvement!

Warm It Up and Cool It Down

Nick Lape ACSM, FMS

Beautiful woman doing stretching exerciseAs far back as just about anyone can remember, especially in places like your elementary school P.E. class, we have been taught to warm up before activities were done. It wasn’t long after that we started learning about something called a cool down. It is no different now than it was 15, 20, or even 30 years ago. They are absolutely essential parts of making sure that your body is ready for what you are about to put it through and then ready to recover afterwards.

 We all remember having that one teacher who made sure you stretched before the class started. A classic example would be the hurdle, or runner’s stretch. And while stretching does have its place, we have come a long way from static stretching. Nowadays we know that using dynamic movement is probably the biggest key to unlocking the body before strength training, and even cardiovascular training. If I had a dollar for every person that I’ve seen not warm up and say, “Eh, I’ll be fine,” and then ‘tweaked’ something in that workout, I would have, well, a lot more money than I do now.

One part that some people don’t understand isn’t so much the fact that you are moving your body through ranges of motion, but the fact that you are connecting your brain neurologically to the different joints, bones, and tissues involved in each movement. If your brain is asleep, especially you morning gym goers, it is imperative to make sure that you wake it up with dynamic movement patterns before you start adding large amounts of weight.

There is always one question that goes along with the whole ‘brain’ explanation. Why? The best explanation that I have is to think about when you first roll out of bed. Is the first thing you think of doing a deadlift or stretching REAL big to get your body going? I highly doubt it. If you didn’t stretch, you wouldn’t break up connective tissues that get stiff while you sleep. Same thing goes for a workout. If the first thing you think of when you get to the gym is doing heavy deadlifts and nothing else you set yourself up for failure.

The second part of this is the cool down. The same way you get your body warmed up is almost the same way you want to cool down. Taking your body through some very low intensity dynamic movements and breathing patterns is perfect for getting your heart rate down. Adding some soft tissue work to the mix can help with relaxing any muscles that feel a little tense. Possibly the most important part of the cool down is the breathing though. Again, it goes back to the brain and making sure that you are taking your body out of that heightened state in order to start the recovery period.

Not doing either of these things and rushing into and out of a workout can actually end up being a recipe for disaster. Some people think that saying you could get hurt is just a way to scare them into warming up and cooling down. These are the same people that see it as a waste of time. I’ll also bet that most of these people don’t see the results they wish they could have. Why? (There’s that question again.) When the body is in a heightened state and hasn’t been properly warmed up or cooled down, you are in this constant state of flight or flight, which leads to prolonged recovery periods, plateaus and other not so fun gym terms. Do yourself a favor, warm up before and cool down after. Your brain and body will thank you, and you may just see more and better results than you did when you weren’t doing those things.

Three Steps of Stress Management

By: Nick Lape

Stress ManEvery single person at some point during their week has that moment when they think that the entire world is out to get them. Or they have so many things to do they don’t see a way to accomplish it. With work deadlines, kids’ schedules, constant connection to email/the internet, and the want for some time to relax, life can get pretty stressful. Even if you start off fine as weeks progress all of these tasks begin to wear on us if we don’t manage it. During these stressful times it is imperative that we learn to manage ourselves, our nutrition, and our physical well-being.

1. Ask yourself positive questions and get positive answers.

In order to manage ourselves we must first be able to understand what makes us tick. We spend a good portion of our day inside our own heads. We have a constant dialogue with ourselves saying, “Why does this always happen to me?” and “Why am I always so busy? I never get to relax.” What if we stopped asking ourselves negative questions and started asking empowering ones? Instead of searching for negative answers we would search for positive ones. Due to the amount of time we talk to ourselves without anyone else hearing this is truly crucial when it comes to stress management. Empowering thoughts, questions, and answers to those questions are going to be your first defense against the battle inside your head that can consume you. DON’T LET IT!!!! Don’t let it affect the other aspects of your life, especially nutrition.

2. Choose foods that will benefit your health, mind, and mood.

Why do so many people in this country choose to eat during times of stress? Well food does have a way of comforting us. To go along with empowering thoughts, why don’t we take the time to choose something that will empower our mind as well as our body? During times of stress if we haven’t mastered our inner thoughts when it comes to fueling our bodies, it is a lot easier  to choose the easiest route possible to feel better immediately. We choose donuts, twinkies, bags of chips, etc.; foods laden with sugar. Or you could go the other route and swing by McDonald’s or order a pizza. Mastering our thought processes can prepare us for this. When we know a day is going to be painstakingly long or busy planning ahead can be a game changer. Choosing foods that benefit your health like veggies, fruits, nuts, grass-fed meats, healthy fats etc., can easily satisfy your hunger cravings and make you feel better about yourself.

3. Exercise on a regular basis.

When we talk about feeling better about ourselves one of the best ways is through physical activity. Every person enjoys their “me” time. How you choose to spend it is up to you. When managing stress, doing something that is physically taxing can make you feel less of that stressful burden. Personally, I choose to lift weights, however, running, biking, hiking, or just getting outside and go walking. All of these can have drastic effects on the way you feel. Choosing the healthy road when dealing with stress in this matter can only help.

Everyone in this world goes through stressful times. Sometimes you ask yourself, “How is that person so happy?” when you know personally they have a lot on their plate. The answer is that they have probably mastered a couple if not all three of the things that I’ve mentioned previously. They probably have the ability to manage their thoughts which will empower them to eat well and exercise. The product of all of this is efficient stress management. Ask yourself empowering questions, and answer them with empowering answers. Prepare food that will benefit your mind and your body. And lastly use exercise as your escape. In addition, time management, learning to say no, muscle relaxation, and breathing can help with stress. Choose the things that make your mind and body happiest and healthiest. I can guarantee that if you master these things that you will be the person that people ask that question of “How can he be so happy with some much on his plate?”

Could Your Beer Belly Really Be Anterior Pelvic Tilt?

By: Mike Klaus ISSA, RKC, FMS,

Hi. My name is Mike, and I have an anterior pelvic tilt (APT). Most people do, but mine is excessive and has been the cause of my training plateaus and low back injuries. It also makes me look like have a gut, which is not the case. (I am right around 8% body fat.) So, if you have any of this going on then you may be suffering from APT as well.

Anterior Pelvic Tilt

Anterior refers to the front side of your body and ‘pelvic tilt’ referrers to the pelvis being tilted to one side. APT tilts forward, like in the image below.

Mike Anterior TiltWhile researching APT I came across a wide variation to “acceptable” degrees of APT in men and women. I have come to the conclusion that optimal range for men is between 8-12 degrees and 12-16 in women. Of course each individual is different and more or less could be beneficial. You can estimate your own tilt by putting your back against the wall and measuring the space between the small of you back and the wall. A hand is the ideal amount of space. Significantly more could be problematic.

Initially my remedy was to simply rotate my pelvis externally and tuck my rib cage. I did constant checks and after a couple of weeks did notice an improvement in my posture. However, when I did anything physical my body would default back to that awful APT.  I needed to do more than walk around in neutral. My body needed to be trained so that deficient muscles could hold up to the required resistance I would ask of it.

There are several causes for APT and they include weak hamstrings, weak abdominals, weak glutes, tight hip flexors, and tight spinal erectors. Hip flexors are a group of muscles near the pelvis that move the hip forward during walking and running. Spinal erectors are group of muscles in the back that supports the spine.

In order to fix the problem and bring the pelvic tilt back to acceptable levels you will need to make the hamstrings, deeper abdominals, and glutes stronger and stretch the spinal erectors and hip flexors. Here are a few exercises that have helped me. (Of course be sure to check with your doctor before you diagnose yourself or try to do these exercises.)

  1. American Deadlift – Focus on and over emphasize the pelvic motion using a lighter weight than your typical barbell hinge. The movement ends with the pelvis in a posterior pelvic tilt really squeezing the glutes at lock out. 2-3 sets of 10.
  1. The Posterior Pelvic Tilt Hip Thrust – This is simply a bodyweight hip thrust using the glutes and emphasizing pelvic motion. 2-3 sets of 20-25.
  1. The RKC Plank – Setting up like a normal plank, only the focus is the squeezing of the glutes to achieve PPT. 2-3 sets of 3-5 :10-15 reps.

An anterior pelvic tilt can prevent you from progressing past a certain point in your training, cause injuries, and make you look like you have a big gut. It may require you to take a step back in your training program it is totally worth it in the long run.

The Heart is a Muscle

heart health artworkBy: Nick Lape BS, HFS, FMS, IYCA, CRBC

The media and grocery store are not shy about telling you what to eat for heart health. But, what about what you should physically do to improve your heart? If you think about it in one way it can be very easy to understand. The biggest trick is realizing that the heart is a muscle. In order to make it stronger you must use it. Because, everybody all together now, if “You Don’t Use It You Lose It!”

What does this mean? I guess one example would be to say that in order to make any muscle stronger the tissue must be able to expand and then contract in on to itself. Adding speed and/or overload is where these muscle fibers begin to get stronger.

No, technically, you can’t hand your heart a dumbbell and say go, but what you can do is make it beat faster or add speed. The electronic impulses of the heart can be sped up through cardiovascular exercise (cardio = heart). Many people achieve this by running long distances and while that may work, one of the best ways that I have personally found to strengthen the heart is through short bursts of speed followed by a little rest. This allows the muscles of the heart to pump hard and then rest as if you were asking it to do one set of reps. And again, just like any other muscles, we do multiple sets of exercises. When it comes to the heart you can’t treat it any different.

We look constantly to media sources in order to see what we think our body should look like on the outside, but what about the inside? If we don’t allow the muscles of our heart to work as hard as the muscles in our arms or legs then we are missing a HUGE part of our overall health. The next time you exercise, add a little speed to kettlebell swings/snatches, sprints or any of your exercises — any of these can increase your heart rate. A simple change in your workout can increase your heart health. Let us know if you need our help!