Jesse: Nature in the Summer

Summertime, summertime. So many wonderful things to do during the summer.

One of my favorite activities (aside from going to the gym, obviously) is spending time in nature, hiking or camping.

Unfortunately, in recent years, the time in nature has been put on the back burner. I used to make sure I went hiking at every opportunity, now it is tough trying to find an opportunity. I partly blame it on school (which takes an enormous amount of my free time up) but I also blame it on myself for filling my schedule up with stuff that isn’t as important as connecting with Mother Earth.

That problem is slowly getting better. As part of my goals that I set for myself this year I wanted to make sure I connect more often. Although, I haven’t been on any big hikes this year (yet!), I have found a way of connecting two goals, hiking and improving my fitness.

I didn’t know until this year that there are an abundance of trails in our area (from Berwick to Barrington) that may not necessarily lead to a peak but still get us away from the pavement and the speedway of life.

Less than 2 miles down the road from my house is a short 2.2 mile round trip trail at the William H. Champlin Jr. Forest. It’s very nice, not heavily used and most importantly (for me) kind of easy to run.

I have done this run (jog…..) a half a dozen times so far and it’s amazing. The first couple times I used head phones, but now I go out there without headphones and listen to the busy life of the woods creatures.  It is actually pretty therapeutic, kind of like a quiet time to gather up my thoughts. Plus I feel like I am connecting with nature a little more, which makes me one happy guy.

See you at the gym! (If not, then I am probably on that trail :)…..or doing homework :( )

Sandy: Have you heard, "I'm bored, I don't want to do this…"

If you’re a parent, then you’ve probably heard this from your children before.  “I’m bored, I don’t want to do this, I don’t want to do that” then the second you turn your head their noses are pressed against screens, be it the TV, an IPad, a smart phone, or some other type of electronic mind numbing media.  Sure, it’s easy to turn your head because at least they are quiet, not complaining, or fighting (unless they have to share, then that’s a whole other story.) 

However, before long, your deep seeded guilt and anger surfaces because you know that their little bodies deserve more than that, they need to get up and move. 

Well my friends, I have the answer.  Today I took my children kids to the pool at the Works (the indoor pool, because I didn’t want to have the sunscreen battle), and I finally scheduled them for the Fit Spot Orientation.  All I can say is:

 “Why on Earth did I wait this long to get them in there?!”

The Fit Spot provides a fun, safe environment for kids that mixes physical activity with a side of video gaming.  The best part is that they remain physically active the whole time they are in there, and they are having fun while they are doing it.
 

My children began their journey by testing their strength on the lifting machines.  They loved it, because they recorded their strength, so that the next time they visit they can see if they can improve over time.  Once they completed their workout they earned their right to “Play the games” which was “sneaky” fun.  I say sneaky because a lot of the games keep them moving and their heart rates up, without them really knowing that they were working out at the same time as playing their beloved video games. 

At the end of the allotted hour, they didn’t want to leave, and they were asking me when they could go back again.  I’m excited to have this new avenue for them, AND to have a great opportunity to work out for an hour without the guilt of leaving them with a babysitter, or in a place that may not be very exciting for them. 

One less excuse for me to not get to the gym.   

Fit Spot is a FREE option for our young Members!  Here's how it works:   

For Ages 8 – 14.  To guarantee your spot you must register by 3:30pm of the day you wish to come in.  After 3:30pm we will take walk-ins only as space is available.  Space is not guaranteed without pre-registration.  Orientation is required before a child can participate.  Pre-registration is required for an orientation. There is a two child limit per orientation time offered. 

Sign up at the Program Desk/Service Desk or call 742-2163.  Check us out on our website!   

Sandy: The Body Gem Experience

The Body Gem Experience

This is one of those services where you say to yourself, “Now why isn’t everyone doing this?”

Body Gem is a little machine that you have to breathe into for 5-7 minutes.  You have to fast at least 4 hours prior to your appointment, and you have to have been inactive, so it is best to schedule this appointment for first thing in the morning. 

The hardest part for me was to breathe into the little machine slowly and calmly because I fidget and talk…a lot.  I was prepared though.  I knew it was coming.  I had to put the foam nose plugs on, close my eyes and just relax, listening to my breath. 

Much to my surprise, the Body Gem data that came back informed me that my resting metabolic rate (the calories I need just to survive) was a lot higher than I ever expected.  Translation?  I’ve been trying to eat far too little. 

I use my fitness pal, and have found that I am constantly hungry and frustrated when I try to reach the generalized “goal” for the day.  What I have been doing is actually slowing my metabolism down because I am not getting enough of the right foods.

Christina took the time to explain all the numbers to me and break them down into layman’s terms for me. 

This information goes hand in hand with the work I am doing with my Trainer / Registered Dietitian Penny, who built out an easy to follow rule of thumb diet custom fit just for me. 

Now there is no guesswork.  My biggest challenge at this point is getting out of my own emotional eating habit, though I’m sure with practice it will come. 

Summer Eating

July is the center of summer and by now we have been firing up the grill, packing for picnics, and trying to stay hydrated as the heat index rises.  Follow these simple tips to keep your summer healthy.

1. Grilled foods can be harmful if not thoroughly cooked. The only reliable method to ensure meat is safe and ready to eat is to check the internal temperature with a meat thermometer and follow this internal temperature guide.

·               steak veal, lamb, pork chops: 145 degrees

·               ground meat (beef, pork, lamb): 160

·               poultry (chicken, turkey): 165 

·               fish: 145 (or until opaque and easily separates with fork)

·               ground poultry (turkey and chicken): 165

2. Keep your cooler cool.  Even an insulated cooler can’t keep food cold for long. Pack your cooler ¾ of the way full of food, reserve ¼ space for ice packs.  Pack cold and hot food separately.  Finally, keep your cooler in a shaded area, or under a tree.

3. We all know the health benefits of blueberries and strawberries due to their rich flavonoid content. In addition to heart health benefits, berries have anti-cancer effects by inhibiting tumor growth and decreasing inflammation.  Visit your local farms and enjoy a day of berry picking.

4. Your body needs an ongoing water supply throughout the day – especially in extreme hot temperatures. And, it is not just the water bottle that counts towards keeping you hydrated, but foods can supple some of your daily water needs. Enjoy these water-rich foods to beat the heat:

·               Crisp lettuce

·               Watermelon

·               Grapefruit

·               Broccoli

·               Low-fat milk and yogurt

Penny Matel, RDN, LDN, ACSM-CPT, ACE-AHFS

Jesse: Mind over Matter

Mind over matter. 

You can believe it or not but there is something to be said for having your head in the right space while exercising.

As I have been training with Devon this aspect is becoming more and more clear. Before I even begin to lift any heavier weights, she says “Get your head right, get angry”. She is referring to focusing on the weight I am about to lift and driving into my head that I can actually lift what I am attempting to lift.

For me being in the right mindset plays a role in every aspect of life. If I didn’t have my mind set to change my fitness, I probably wouldn’t change. If I didn’t have my mind in a place to improve my life in all aspects, I probably wouldn’t be able to change.

What you have in your mind unequivocally translates to what you have in your life, especially in fitness. I know what I want when it comes to my physical fitness and I want that more than anything else. Therefore, it is in my mind and slowly but surely it is becoming a reality. It is also working in other areas of my life as well.

My mind is right and my drive is in full force. I know more than anything else that I am capable of succeeding. In a sense, I am unstoppable. There is never a question of IF I will reach my goals, as I keep working it is only a matter of WHEN.

So get your head right and I’ll see you in the gym!

Sandy- Change is Good

Change is good…. YES….yes it is.  I’m going to keep telling myself that.  Change is difficult.  This statement is true, and raw.  FitWorks is giving me a great opportunity to create positive changes in awareness, eating, and exercise.  Thus far I have had three awesome workout sessions where I have been pushed to my limits, and I have been using the app “My Fitness Pal” to keep track of my foods.  What have I come to realize?   I’ve been eating a heck of a lot more than I should, and that I turn to simple processed foods for a quick fix when I am hungry.  Although, this was not a mystery beforehand, I knew all of that already.  

Well, then, if it’s that simple, then it should be easy to reach my goals in no time, RIGHT?      

NO!  80% of the results you get are from what you put into your body.  Sigh!  If only my problems could be solved by just working out more. I love working out.   It’s easy, and fun.  Changing my dietary habits is neither easy, nor fun.  This coming from a person who would rather have her teeth yanked out with a rusty appliance than spend time in the kitchen.

I am suffering with hunger issues, mostly because I am used to eating to the point of being full, or in some cases overfull.  With the changes I am making, I’m working on being satisfied with small meals every few hours.  I get a little panicky and angry when I feel hungry, so this is definitely challenging.  However I have been reassured that it will get easier with time, and I’m going to take that statement with faith.

Obviously what I was doing before was not getting me to where I want to go, which is weighing a lot less, and being able to fit comfortably into my old wardrobe (a wardrobe that fit less than two years ago).  I have taken it upon myself to give up processed foods like bread and crackers, and already I have people telling me that I look better. 

Today I am faced with a major challenge.  I have two parties to go to this afternoon and this evening.  Parties that will no doubt be filled with cake, and treats, drinks and more.  Although I know that I can have a taste of these things, I feel like I should refrain from even a single bite or drink within the first couple weeks of retraining my body.  So wish me luck, cause I’m going in with my battle gear on.

I have strategies to overcome the temptations, like eating lunch and then dinner before I go to the parties, and having healthy veggie choices with me to keep my mouth busy, and water, lots and lots of water.  I will let you all know how it goes. 

Have an excellent weekend, stay strong and healthy. 

(written last week)

Sandy: My Gift

My Gift.

(Written last week) 

The alarm went off at 5:00am.  As it has many times already this year, and typically I would  just slap it off, turn over and go back to sleep.  But not today.

Today I had to be accountable.  Not only to myself and my commitment to change, but today I had an angel in the form of a friend, my blogger buddy, Jesse.  We challenged each other to make a change by waking up at 5:00 am, rain or shine, and to move toward getting something accomplished.  Today I wanted to walk.  So at 5:00am, right on the button, I received a text from my angel in disguise.

That single text not only changed my attitude about rolling out of bed, it also put a smile on my face and a giggle in my throat. 

Part of our challenge was give photo evidence that we were doing what we set out to do.   When I stepped outside the air was delightfully cool and crisp.  The birds were well into their morning concerto, which lifted my spirits and made me feel wonderful. 

My legs were a little sore from my workout the day before, but the smell of freshly cut grass, earth, and spring flowers in the air soothed any negative feelings I may have had about leaving my warm cozy bed.

Here is me, with the sunrise in the background, being the goofball that I am. 

I decided that I was going to walk for two miles; my ultimate goal was to just breathe and relax.  I wanted to think of nothing so I could just be present in the moment.

The world offers us a lot of gifts.  Sometimes we can get caught up in the negativity of the things that surround us.  Especially when it seems that our worlds are falling apart.   Negativity has a way of escalating.  When terrible things start to happen they seem to waterfall.  We have to hold on and breathe, always realizing that there will be an end.  We need to keep our eyes open, appreciating what we do have, in the forms of friendships, and the kindness that surrounds us.  We just need to be aware of it, opening our hearts to accepting it.  We live in a world of plenty, we just have to slow down long enough to see it and appreciate it.  Fill your world with gratitude and positivity will follow.

Today I had the gift of my positive angel Jesse, making me laugh, and getting me out of bed.  I had the gift of cool breezes to keep the bugs at bay, and to carry the smell of flowers and grass.  I had the gift of birds serenading me during my journey, and the sounds of the waterfalls when I stopped to listen.   I had the gift of the beautiful sights around me, and the gifts from Nature and the Heavens above. 

I am thankful for today, and every day that I am given, and for all the wonderful people in my world.