Rest for Success

"Permanence, perseverance, and persistence in spite of all obstacles, discouragements, and impossibilities; it is this, that in all things distinguishes the strong soul from the weak"

-Thomas Carlyle

Website: Energy bars are a huge athlete fad right now. While nature provides foods that will equally fuel your body for a work out, energy bars do provide a great source of carbs and electrolytes. If you do choose to indulge make sure you know the facts...

http://sportsmedicine.about.com/library/weekly/aatp_energybars.htm

While in training for my marathon, rest days were considered just as important as long run days. It provided REST and gave me ENERGY to push through the next week's push. Resting is equally as important for everyones workout schedule. I know it sounds crazy but a day off can help give you the boost you need to reach your goals sooner.

Overtraining-common in strength training, but is often seen in athletic excercises. It is the physical condition in which the volume of exercise overcomes the individual's recovery phase. It can cease progress and actually cause a decrease in fitness

Symptoms of overtaining:

-persistent muscle soreness

-persistent fatigue

-elevated resting heart rate

-increased susceptibility to illness

-increased injuries

-irritability

-depression

-mental breakdown

Long Lasting Negative effects of overtraining:

-excessive weight loss and loss of body fat

-decreased muscular strength

-inability to complete workouts

-insomnia

-loss of appetite

-loss of motivation

-early onset of fatigue during performance

-decreased aerobic capacity

-delayed recovery

Rest days are absolutely crucial. Obviously this will vary from individual, and too many rest days are not necessary or beneficial. Many experts advise one to two rest days a week in which muscles have a chance to heal. Weight bearing exercises cause millions of little tears throughout the muscles worked and these need to heal in order for your body to have the strength to complete the activity. Again, listen to your body, extreme fatigue or soreness can be indication of a need for rest.

Make sure that during the week you are alternating between hard and lighter activity days and between cardio and strength exercises. Also, it is often an effective way to switch between different muscle groups-for example, focusing on the chest one day and quads the next.

Be sure to work hard but REST is a vital technique for strength building!

Remember..."REST FOR SUCCESS",

Megan :)

Fun Facts for YOUR Healthy Lifestyle

"It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise."

-Johann Wolfgang von Goethe

Website: ENJOY SUMMER!! Get outside with friends and family and enjoy the beauty of the outdoors! With the Fourth of July coming up this website offers some great ideas to enjoy that summer picnic without packing on the pounds! So ditch the mayonnaise-loaded potato salad and try one of these great recipes!!

http://www.epicurious.com/articlesguides/healthy/nutritiousdishes/picnics

These are just some facts about food and health...nothing pressing just more to think about in everyday choices! Enjoy!!

· The average person eats 1500 pounds of food a year

· It takes 3500 calories to make a pound of fat

· When a source of Vitamin C is eaten with meat/cooked beans the body makes better use of the iron in the protein food

· You’re more likely to be hungry when you’re cold

· Vitamin A (found in carrots) is known to prevent night-blindness

· Iceberg lettuce is 90% water and of little nutritional value

· Spinach is the highest ranking vegetable in antioxidant capacity

· Artificial sweeteners have been linked to an increase in appetite

· A small red bean is the highest ranking food in terms of antioxidants with blueberries in a close second

· One sweet potato has only 95 calories

· Raspberries, Cranberries and blueberries have the least amount of sugar

· Grapefruit, Green tea, coffee, almonds, yogurt, turkey, apples, spinach, beans, broccoli, oatmeal, soy milk, curry and cinnamon all help boost metabolism

· Spicy foods help curb appetite

When selecting margarine choose one that has vegetable oil as it's first ingredient. Also, liquid and tub margarine are less hydrogenated than stick

Probiotic foods promote healthy digestion, increase beneficial bacteria, boost immunity, and lower cholesterol. Yogurt is commonly thought of as a probiotic food but it is also in wine, sauerkraut, cottage cheese, pickles, sourdough bread, tofu, temari

Prebiotic foods also promote healthy bacteria. Bananas are the highest in this but it can also be found in barley, garlic, onions, soybeans, whole grains, and honey

Red bell peppers speed up the Basal Metabolic Rate and help speed up the burning of stored fat for energy.

Bananas can help soothe heartburn and gastric distress

Spinach can help boost your mood!! It contains high sources of folic acid...a lack of folic acid can make the body feel depressed

Quercetin is a natural sedative and can be found in onions. Help fight insomnia by eating onions...just be sure to brush your teeth before bed!!

To be honest this is just the start of the TONS of healthy facts dealing with food! So many crazy fad diets make food the enemy but in reality food can help you maintain a healthy lifestyle and can promote many positive impacts on your body! The more you know, the more wise decisions you can make on what you eat! So turn off the soaps and put down your romance novel and check on what food can do for you!

Enjoy learning,

Megan

Take Cycling for a Spin

"A day will never be anymore than what you make of it."

– Josh S. Hinds

Website-Beat the heat with WATER!! It is so, so important to stay healthy by drinking plenty, and water is great to get energy for your work outs!http://www.healthcastle.com/sports_hydration_fluid_workout.shtml

Cycling is my all time favorite class both to teach and to take! There are so many benefits to a cycling class, and time always seems to fly!!

Cycling/Spinning classes began in 1989 and are still one of the most popular classes attended at gyms across America but let's take a look at some of the awesome benefits of hopping on that bike.

1. The best (and my favorite) aspect of a cycling class is that EVERYONE can get a fabulous work-out. No matter your age, fitness level, or size, it is possible for one class to make everyone reach their personal work-out goal. An olympic athlete can sit next to a 60 year old and both can get a full push. The bike gives you the option to turn up the resistance as much or as little as you want. Also, the speed of your legs can cause an increase in heart rate. Always remember it is YOUR WORKOUT so challenge yourself...think of this as you and your bike. Don't worry about how much resistance the person next to you has, this is all about YOU!!

2. Non-impact workout! We all love our step aerobics, kickboxing, and running but in order to save our bodies we need to give ourself the grace to get a break! I know some of you cardio junkies can't possibly imagine taking time off, but CYCLING IS A GREAT BREAK!! Your body gets relief from the high impact work-outs, but don't worry, you will still get your cardio fix for the day (and a great leg work-out as an added plus)

3. The cycling is a FULL LEG WORK-OUT! I mean, who doesn't want fantastic, toned legs?!?! It takes some conscious thought in order to maximize your muscle work while cycling but it's so worth it!! Thinking about making large, full circles will allow each muscle a chance to take over throughout the turns. A woman's quads are on average 4x stronger than her hams and this can cause lower back pain. Thinking about using the hams to pull the leg up on the back of your circle will help strengthen your hams and make you conscious of what it feels like to use those muscles.

4. CALORIES, CALORIES, CALORIES! When it comes down to it, this is the benefit most people want in their work-out! A 30 minute cycle class can burn around 500 calories! Wow, that's burning off dinner for sure!! Of course this will vary depending on the individual body composition, sex, and intensity in which you work.

5. Well if calories and strength aren't enough, cycling is wonderful for endurance. Pushing through long sprints, maintaining speed, riding long hills, and not giving up for the duration of class. Keep yourself focused, and allow this to be an enjoyable experience!!

6. If you aren't sold yet we will finish with the evident results this workout provides. You can see yourself getting stronger if you stick with it. You are able to turn the resistance up more and take those sprints faster and harder! What a great motivation to keep with it

7. FUN!!!! :) In my opinion cycling is just pure fun! There is great music and a group that are all working together to reach a goal. It is always different and is a great way to forget the stressors in life, and relax for an hour!!

I know I am making cycles sound like God's gift to the fitness world (which I am convinced of) but I am aware that there is another side of them. Many people try it once and never come back due to the pain in a very awkward area. Yes, the first time on the cycle is never fun...but give it 2-3 times and this goes away (I promise!!) You get used to it-the cycle starts feeling as comfy as your lazy-boy! USE THE RESISTANCE to prevent bouncing around, this will help prevent some of the tenderness! DON'T GIVE UP AFTER ONE CLASS!! Try it and see how you feel after a couple classes!!

I am a huge cycle addict, but I also know it isn't for everyone so find something YOU LOVE! Working out should not be another thing on a to-do list! It should truly be fun and motivating...a break from the busy, stressful side of life!! Try a few cycling classes and if you don't like it try other things BUT REMEMBER TO KEEP VARIETY IN YOUR WORKOUT to prevent adaptation!

Thanks,

Megan

Breaking Down the Food Pyramid

"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity." ~World Health Organization

Website: http://www.shapefit.com/calories.html This website is fun because it shows about how many calories people burn doing various, everyday things! Although it will be slightly different for everyone this is a good baseline and shows you don't always have to go to the gym to really work up a sweat!

We all learned the food pyramid when we were in elementary school. It has become so commonplace that people often overlook the importance of following it in order to create their well-balanced diet. So let's take a look at each aspect...

· · Grains

o Women should eat five or six one-ounce servings of grains per day. Whole grains are an important source of fiber and a healthy diet, so least three of the servings should be from whole grains. Be sure to read package labels to make sure the product is made from WHOLE GRAINS

o One serving is equal to *one slice of bread*, *one cup of breakfast cereal*, *one-half cup of pasta*, *cooked rice*, or *cooked cereal*.

o Sources for whole grains include brown rice, whole grain bread and pasta, buckwheat, oatmeal, wild rice, quinoa, amaranth, and spelt products.

· Milk and Dairy

o Women should consume about three cups of dairy products, or milk-alternatives each day because dairy products are an important source of calcium. Low fat or no fat dairy products are the best choice. If you choose not to consume dairy products, alternative calcium sources include sardines, tofu, and calcium-fortified foods.

o One serving is equal to *one cup of milk*, *one cup of yogurt*, *one and one-half ounces of cheese.*

· Meat and Protein

o Most women need about four to six ounces of meat, legumes or other protein sources per day. Low fat meats and other protein sources are needed to provide protein and a variety of other nutrients. It is important to realize that many meats are high in saturated fat, which we don't want, and other proteins like fish and sea food are high in OMEGA-3 fatty acids that we do want.

o According to the USDA, one serving is equal to *one-half ounce* Other sources consider *two ounces* to be one serving size.

o Sources for proteins include meats, poultry, fish, seafood, dry beans, nuts, and seeds.

· Fats and Oils

o Women need to consume healthy fats every day. Fats are an important source of essential fatty acids, vitamin E. It is important to consume sufficient OMEGA-3 fatty acids found in fish and flax, and to reduce consumption of saturated fat found in red meats, and trans fat or hydrogenated oils found in processed foods.

o One serving is equal to *one teaspoon.* Women need up to seven servings of healthy fats per day, which are already found in much of the food we eat.

o Sources for healthy fats include fish, flax, seeds, nuts, and vegetable oils like olive oil, peanut oil, and safflower oil.

· Fruits and Vegetables

o Women need five to nine servings of fruits and vegetables per day. Dark green and brightly colored fruits and vegetables contain many antioxidants and bioflavonoids in addition to vitamins, minerals, and fiber.

o One serving is equal to *one-half cup for a starchy vegetable such as potatoes or corn*, and *two cups for a dark green low-starch vegetable like broccoli or leafy greens*. One fruit serving is typically equal to *one small to medium sized fruit* or *one-half cup berries*.

o Sources for fruits and vegetables include dark green and brightly colored vegetables, potatoes, sweet potatoes, beans, peas, carrots, apples, oranges, peaches, bananas, etc.

· Sweets

o Sugar and sweets add excess calories and very little nutrition. Women do not require any sugar to be consumed on a daily basis.

o One serving is equal to one teaspoon.

o Side note: remember everything in moderation…do not severely limit yourself!

· Fiber

o Women need about 20 to 25 grams of fiber for general good health and to help maintain a healthy digestive system and healthy cholesterol levels.

o Sources for fiber include whole grains, whole fruits, and vegetables.

Strength Training...What Women Don't Know

If we wait for the moment when everything, absolutely everything is ready we shall never begin."

- Ivan Turgenev

Website: www.webmd.com/balance/the-health-benefits-of-yoga...what the experts have to say about doing yoga!

OK so I know it can be intimidating to go to the gym for strength training! It has become such a common belief that lifting weights is for guys and cardio is for girls! But this is so WRONG!! Both are vitally important for a complete healthy lifestyle. So girls break out of your comfort zone and don't be scared to pump a little iron of your own. NO you will not bulk up, but lifting weights can help you tone. Need more convincing, listen to what Women's Health Magazine had to say...

· “Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea”

· “A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.”

· “There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.”

Sold yet?? One of the best ways to maximize your strength training (and to save you time) is to alternate the muscles working. For example, a circuit is a great way to really work each muscle throughout the body!

Set 1:

10-12 Bicep curls (using a weight that is difficult in which the last one is very difficult)

10-12 squats holding weights

10-12 tricep dips (holding the weight behind your head and squeezing your elbows to your head, slowly drop your forearms to 90 degrees)

1 minute of cardio exercise (jumping jacks/jogging in place/walk a lap)

Set 2:

10-12 Upright rows (front grip on your weight, lift straight up until your elbows are in line with your shoulders)

10-12 Plie squats (knees and toes face out)

10-12 Push ups on your knees or toes

1 minute of cardio

Set 3:

10-12 walking lounges on each leg

10-12 Chest Press (lay on the floor and bring your hands down to your chest and back up, similar to a benchpress movement)

10-12 calf raises

Complete the entire set and then rest for a minute before moving onto set 2. Make a goal for yourself...can you start doing the entire circuit 2 times through and slowly move up to 3 times??

Megan

REAL tips for REAL weight loss

“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld

Website: http://www.wholefoodsmarket.com/ This is my absolute FAVORITE website for finding fun recipes! I have found some really, really yummy ones and everything is whole foods!!

We have all heard of those crazy all-liquid diets or no-carb diets, but truth of the matter is DIETS DON'T WORK! Let me rephrase that, these highly restrictive diets only serve for fast weight loss for a short amount of time. When entering into one of these fad diets, your body is deprived of it's needs and deprivation leads your body into starvation mood (even if you feel full!) Once in starvation mood, a natural response is the slowing down of your metabolism. Your body regains the weight (and more due to the slowed metabolism) the second you reintroduce the foods you were avoiding. So save your money on all the books and diet pills, and instead use that change to buy yourself some bright, fresh, yummy food that will help speed up your weight loss!! Remember a WELL-BALANCED LIFESTYLE is the best, best, best way to lose weight!

1. Eat 5 servings of fruits and vegetables a day-Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

2. WWatch portion size-All too often my eyes are bigger than my stomach. I heap a huge helping on my plate, and then eat past being full in order to finish it all. Try trading your dinner plate in for a salad plate, your plate will look fuller and there will be less room for these massive helpings that I am guilty of! Also, people tend to eat less when the food is in the kitchen as opposed to being in front of you. It is all too easy to reach up and grab a second helping when all you have to do is reach across the table.

3. Do not skip meals-Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Try to eat 5 - 6 smaller meals throughout the day.

4. Go for wholesome, fresh foods-It is ALWAYS better to eat the real thing. An orange has more nutritional value than orange juice and the physical act of chewing helps you feel fuller sooner.

5. Don’t be overly-restrictive-Reward yourself with a favorite food every now and then. Being too restrictive can lead to a relapse.

6. Understand food claims and labels-Know what's in the food you are eating! Read your food labels and make educated decisions on which purchase to make. So often people pick the box by the which has less calories, but next time you are at the grocery store take a look at sugar levels and fat content. Read through the ingredients...all too often we are choosing highly processed foods and skipping over the more nutritious, natural foods.

7. Avoid sugary drinks-Simple, don't drink your calories. It is easy to skip drink calories when counting daily calories, but many juices are high in calorie count and sugar. Try replacing one drink a week with water, it will help cut calories and water is a great jumpstart for weight loss.

8. Keep a food diary-This can help keep you accountable and pinpoint your specific dietary habits

9. Exercise-Of course this seems common sense. Burning calories help lead to weight loss, but exercising gets you out of the house so you are less likely to snack. People who excercise begin to crave nutritious foods because that is what your body needs to replenish it's supply. Most authorities recommend 30 - 60 minutes of physical activity. Also try adding weight-bearing exercises at least 2 times a week.

10.Sleep Enough-Getting a full's night sleep can really be a great step in the right direction. When your body is tired you are more likely to reach for the cookie jar, so plan out your day and hit the sack early!

11.Plan and prepare meals in advance-So many times I find myself standing in the kitchen, staring into the pantry for something to eat. While I stand there, I begin snacking until I have made my decision. Having a meal planned will help eliminate this down time and will help you make wise, balanced decisions. Also, look up a menu online before going out to eat. Many places have their nutritional facts online, know what you want before you go will decrease the tendency to order something highly caloric.

12.Eat slowly-That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in

13.Start your meal with soup or salad-This fills you up on healthy foods before getting to the more caloric portion of the meal. Choosing broth-soups and lots of vegetables in a spinach salad.

14.Finish the meal with fruit-I have many friends that they must finish a meal with something sweet, so instead of cutting off a piece of chocolate cake try grabbing a peach or a handful of strawberries. Fruit is naturally sweet, and helps fulfill our daily fruit/vegetable serving needs!

Thanks,

Megan