June Keeping Fit and Dieting by benbenzhou


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									June 2009

Week One:

                            This month we are talking about fitness and exercise. When
summer hits, many people choose to focus on getting fit, but spending time on your body is
important year-round. It might help give you the look you want, but it also helps you feel more
energized, more alert, focused, and happy too. This month, let's make exercise a regular part
life, and reap the benefits.

Some of you may already have added some form of exercise to your weekly routine, and so
continue! This month we will have a highlight on yoga (a guide to different types, the benefits,
and finding the best style for you), eating for your workout (more recipes!), and a basic guide
to working out at the gym (a personal trainer's advice). But this week, lets just get started...

Now if you have gotten used to using a trip to the fridge as your exercise for the day (we've ALL
done that, right?!), here are five easy ways to start:

5 Ways to Get Started:

               * Walking

If you have a dog, taking a walk is a simple solution. Having a friend who needs to walk keeps
you motivated, and adds to the fun. So find a buddy, whether its a pet or a human.
* Take the stairs

                  Say you work on the 5th floor of a building, try taking the stairs when you get
to work. Even three flights of stairs can help - then you can take the elevator the last two
floors if you need to! And if you live on the 20th floor, well then, take as many flights as you
can handle without sweating too much through your work clothes! KEY: when you take stairs,
don't lean forward too much. This isolates different muscles, and with repetition, can cause
lower back strain. Lean back (though it feels weird) and feel your gluteal (aka, butt) muscles
activate as you go up stairs, and when going down stairs, don't bounce. Bend and absorb the
stairs in your legs (think graceful gliding down the stairs) keeping the upper body stationary
(but not stiff).

* Try a class

                           A GREAT way to incorporate exercise is to sign up for a class. This
way you get motivation AND accountability as you get to know your fellow classmates. And you
might even laugh through the sweating too! Personally, I LOVE dance classes! They make me
feel energized and I get a good sweat out of them too. And trust me, you don't need to be a
skilled dancer to have some fun in a dance exercise class! If you belong to a gym, such as
Lifetime Fitness (where I work), they probably offer classes like pilates, yoga, strength,
swimming, cycle, and more. Boot Camp is usually a combination of cardio and weight training,
and it is lead by a personal trainer who motivates you in a smaller class size.

If you aren't sure what kind of class is right for you, visit the Lifetime Fitness website for an
obligation-free Fitness Interest Profile. (click to access) Take just a couple of minutes to
answer a few personality questions, and then find out what kind of fitness classes are right for
you (something calm and quiet? something upbeat and exciting? a little of both?). Its not an
exact science, but it might help point you in the right direction (you do not need to be a
member of Lifetime Fitness to use this online tool).
* Hire a personal trainer

                  Sometimes people shy away from this idea thinking it's too costly and they
can just figure out how to workout on their own. But a personal trainer is going to help you get
started and help motivate you. They know muscles and how the body works. Even just 3-4
sessions with a personal trainer can help get you going strong in the right direction because
trainers design a workout program that is specific for YOUR needs and YOUR goals. Looking to
lose weight? Or maybe looking to lose inches? Want to tone and not bulk? Or bulk-up before
vacation? A trainer can help you do the specific type of exercise and training that will help you
with your individual goals. If you can't hire a trainer to see you through your fitness goals, at
least schedule a couple of sessions and let the trainer guide you toward the best fitness plan
that you can then follow on your own.


               Especially if you are just beginning a new workout routine, massage can help
lengthen the muscles, cut down on post-workout soreness, and move along the metabolic waste
and toxins that your body will be releasing during your workouts. (BENEFITS OF MASSAGE)
Even a 15-minute post-workout massage (after your cool-down) will make a BIG difference
whether you are new at working out or a seasoned veteran. Massage therapy can help with
range-of-motion limitations as well (having a hard time rotating your shoulder? Hamstrings feel
too tight to run? Massage therapy can help with these kinds of issues!). Many people don't
realize how therapeutic massage is. It isn't just for relaxing and pampering!

Whether your focus is weight, tone, or overall fitness and health, exercise should be near the
top of the list! In June, let's get moving and feel the benefits!

CHALLENGE: GET STARTED! If you don't already have a routine, start simple
and find something that fits with your personality and goals.

                      This month we are talking about fitness and exercise. When summer
hits, many people choose to focus on getting fit, but spending time on your body is important
year-round. It might help give you the look you want, but it also helps you feel more
energized, more alert, focused, and happy too. This month, let's make exercise a regular part
life, and reap the benefits. If you haven't already, be sure to go take the Fitness Interest
Profile quiz and find out which type of exercise best suits you!

                                   VIEWERS’ FAVE EXERCISE:

                      T-Tapp – by Jennifer, Chicago, IL (www.t-tapp.com)

                                  Pilates – by Susan in Barrington, IL

                               Martial Arts – by Joel in Island Lake, IL

                                    Yoga – by Mandy in Phoenix, AZ

                                  Dance – by Christine in Chicago, IL

   This week let's talk in-depth about the benefits of adding massage to your regular wellness

Adding massage to your regular workout routine is more than just an excuse to relax after a
rigorous exercise routine. A skilled and knowledgeable massage therapist knows about the
body and about muscle groups. (Be sure your therapist has fulfilled your state requirements for licensure and/or
certification.) This means it’s not just about a “rubdown”, but a post-workout massage is about
targeting the muscles that you have worked.

            Massage enhances muscle recovery, increases flexibility, and helps prevent
new injuries. It increases blood flow, increases metabolism, and encourages deep
breathing, which increases oxygen absorption. Massage also manually manipulates the
muscles to help them lengthen, release toxins, release trigger points, and become more
Many professional athletes recognize the importance of making massage a regular part of their
workout routine. Even a 15-minute massage after a workout can be extremely helpful.

          Here are some tips to adding massage to your regular wellness routine:

      Begin with a consultation with your therapist including any health history that involves
       previous injuries, surgeries, or current medications you may be taking. You will also
       want to go over your regular exercise routine with your therapist, being sure to cover
       which areas, if any, you feel strain or stress in and any soreness you may have after a

      You and your therapist should agree on your goals. For instance, I have a client who
       competes in triathlons and she had hamstring pains when she would run. When she
       came to see me, she was discouraged about the pains, and we identified the exact spot
       that bothered her. Her goal was to increase her running time because she could only
       run for about 20 minutes pain-free. We agreed on 4 weekly one-hour sessions that
       would focus most of the time on her legs and the areas she needed. After achieving
       her goal of pain-free running with significant improvement in her hamstrings, she
       maintained her weekly sessions so that we could work on other areas and keep her
       loose and ready for her rigorous training schedule. Remember to communicate with
       your therapist before, during, and after the sessions so you can aim for the results you

      Determine how much time you need. Sometimes an hour is needed for more specific or
       more involved issues such as an injured shoulder or tight hips. Other times, you might
       want to schedule a 15 or 20 minute session just to focus on your legs or upper body
       after your workout. Your therapist might want to start with a couple one-hour sessions
       and then you might be able to maintain with shorter post-workout sessions.

      If you schedule your massage for AFTER your exercise, workout first, then EAT
       (remember the golden rule of eating afterwards? More on that later this month), rinse
       off in the shower (if you are sweaty) and then get your massage. A massage should
       come after your cool-down, and you need to be sure to drink lots of water and eat
       something before you lay down for a massage.
       If you schedule a massage for BEFORE your workout, it should be only 10-15 minutes
        and it will most likely be a fully-clothed, more vigorous massage involving stretching
        and waking the muscles up in preparation for the workout.

       More resources:
       http://www.mayoclinic.com/health/massage/SA00082

CHALLENGE: Take massage seriously and see how it can benefit you when you
add it to your regular life!


This month we are talking about fitness and exercise. When summer hits, many people choose
to focus on getting fit, but spending time on your body is important year-round. It might help
give you the look you want, but it also helps you feel more energized, more alert, focused, and
happy too. This month, let's make exercise a regular part life, and reap the benefits. If you
haven't already, be sure to go take the Fitness Interest Profile quiz and find out which type of
exercise best suits you!

                                      VIEWERS’ FAVE EXERCISE:

                        T-Tapp – by Jennifer, Chicago, IL (www.t-tapp.com)

                                Pilates – by Susan in Barrington, IL

                              Martial Arts – by Joel in Island Lake, IL

                                 Yoga – by Mandy in Phoenix, AZ
                                    Dance – by Christine in Chicago, IL

                                 Curves Circuit - Tammy in Pittsburgh, PA

                                       Running and Biking - Cori, AZ

This week, I want to share an article with you about stretching. Many people don't realize that
 stretching is an important part of life, not just part of exercise. Read this article by Holistic
                    Exercise, Nutrition, and Lifestyle Coach, Linda Defever.


S-T-R-E-T-C-H and Feel Better!

16 Feb 2006

By Linda DeFever

Holistic Exercise, Nutrition and Lifestyle Coach

Our bodies were meant to move! Many of us do not move enough to maintain adequate ranges
of motion around our joints. As we lose flexibility we may be more prone to injury from muscle
pulls, or if the muscle/fascia imbalance is one-sided, a joint may be pulled out of alignment
creating discomfort or pain. Stretching is an easy and relaxing way to maintain your range of
motion, and to increase it if needed.

For best results, stretch gently enough to feel a pull, but no pain, and as you hold the stretch
over 30 seconds to a minute or two, wait to feel the area loosen. If you feel a tightening
sensation as you are holding the stretch, you are probably stretching too hard, and the muscle
is contracting in order to prevent injury. This ultimately defeats the purpose of stretching. Be
certain that you feel the stretch between the joints and not at the joints, as it is important not
to stretch the ligaments that hold your bones together, or the tendons that connect the
muscles to the bones. For example, as you stretch your hamstrings (the muscles in the back of
your upper thigh) you do not want to feel the stretch behind the knee. Try bending your knee
slightly, or adjusting the angle of your leg to move the stretch into the muscle.
You may notice as you stretch, that one side feels tighter than the other. Your stretching goal
is to achieve balance, so stretch the tight side twice as long. A few weeks to months later,
when both sides seem even, stretch them equally, and congratulate yourself on correcting a
muscle imbalance!

Stretching needs to be done a minimum of five days a week to be effective. Once or twice a
week will not achieve results. So schedule 15 to 20 minutes daily, and enjoy the luxury of a
relaxing stretch. The best time to stretch is before [and AFTER!] any type of exercise and
before going to bed. This will restore the muscle to the best possible length – which is
important – because you do not want to do strength training or cardio-vascular exercise on
tight muscles. This can lead to injury. Stretching feels wonderful, and is a soothing way to let
go of some of the day to day stress that infiltrates our being. ...

Yoga is another fantastic way to increase your flexibility; yoga tends to stretch entire fascial
lines (many muscles that are connected together with connective tissue) at once, doing away
with stretching individual muscles, and in the process, teaches us how to stretch as our body
was meant to be used.


                                A couple of pointers when stretching:

  1. Never stretch a cold muscle. Move around a bit and warm up the muscle before you
                                       stretch it.

2. As the article says, hold the stretch (no bouncing) for a minimum of 30 seconds. It takes
  20 seconds for the muscle to recognize it is being stretched and to release and allow the
stretch. After 30 - 40 seconds, you may even find that you can sink a little farther into the

3. DAILY stretching time can not only help correct muscle imbalances, but helps you to feel
    healthier, releases toxins from tight muscles, and loosens areas to make you more
                productive and effective in your workouts, and in your life!

CHALLENGE: This month we have picked up a regular workout routine, added
massage to our wellness lifestyle, and now this week, add a 10 minute
stretching routine for the major muscle groups. Add it before bed on the days
you don't workout, and after your workout when you do. For healthy ways to
stretch specific muscles, email me, or talk to your own massage therapist.
JUNE 2009, WEEK FOUR: (See below for archived Tip articles).

                                                 This week, I want to talk about post-workout
nutrition. I have mentioned it before, but I think it is important to understand why eating the
right foods after a workout is so incredibly important. Whether you are working out to lose
weight, to stay tone, to feel healthier or to be an athlete, this is important information for
you! And those of you who are parents of child athletes: remember this info to keep your
child healthy and fit for the activities that keep them going!


                                      Post-Workout Nutrition

                   Every responsible source in body-building and athletics recommends that you
eat after training, and preferably within 45 minutes (or even an hour) after a workout. This
period, known as the golden hour, is when the muscles absorb the most nutrients and when
glycogen, an energy reserve in your muscles, is replaced most efficiently. The actual
composition of the post-workout meal is a matter of some debate. For optimal glycogen
replacement, most people recommend carbohydrates, but a certain amount of protein (at least
10 percent of the meal) is needed for muscle repair and growth.

I think the above recommendation is a good general guideline for athletes, but for weight
management you probably have to go higher in protein and lower in carbohydrates. You don't
need to eat a big meal, but you should eat something after exercising. Lots of people feel good
after having a small, high-protein shake, just beware of the extremely high sugar and
carbohydrate content of juice-based smoothies. Experiment with the amount of food or drink
and proportions of carbohydrates, protein and fat to find out what works best for you.

Perhaps what the trainers at your gym are trying to emphasise is the need to moderate
carbohydrate intake in a weight-loss program. They want to see you become someone whose
metabolism burns fat faster and more efficiently. That is best accomplished by eating a
nutritionally dense, low-calorie diet that offers a balance of protein, high-quality fat and the
right kind of carbohydrates. This will keep your hormones balanced and your fat-burning
machinery working optimally. I agree that you shouldn't load up on carbohydrate and fat after
a workout, but you shouldn’t refrain from eating after you exercise.

           Source: http://www.ivillage.co.uk/dietandfitness/nutrition/protein/qas/0,,247_157870,00.html

 The "golden hour" means that it is important to eat BEFORE you shower after your workout.
Below you will find some recipes for post-workout replenishment. Shakes and smoothies are
absorbed faster because they are in liquid form.

Here is some more info about this topic:

Protein Needs After Exercise

Consuming protein has other important uses after exercise. Protein provides the amino acids
necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can
also increase the absorption of water from the intestines and improve muscle hydration. The
amino acids in protein can also stimulate the immune system, making you more resistant to
colds and other infections.

Sports Nutrition - Protein

Proteins are often called the building blocks of the body. Protein consists of combinations of
structures called amino acids that combine in various ways to make muscles, bone, tendons,
skin, hair, and other tissues. They serve other functions as well including nutrient
transportation and enzyme production. In fact, over 10,000 different proteins are in the body.
Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various
foods supply protein in varying amounts with complete proteins (those containing 8 essential
amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete
protein (lacking one or more essential amino acid) coming from sources like vegetables, fruit
and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware
of how to combine foods.

Bottom Line

If you are looking for the best way to refuel your body after long, strenuous endurance
exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid
foods can work just as well as a sports drink, a drink may be easier to digest make it easier to
get the right ratio and meet the 2-hour window.

                    Click the word "protein" above to follow the link to the source of this article

** It is important to note that carbohydrates do NOT automatically mean bread. Fruits can be a
good source of carbs too. And as a general rule, stay away from "white" foods - white bread,
white rice, white pasta, etc...



I picked up a page of smoothie and shake suggestions from Lifetime Fitness, as suggested by
the certified nutritionist on staff. Some of the shakes use protein powder, which you can find
at your local health food store. Many powders use whey, but if you would like to stay away
from dairy-based products, then go for the hemp protein powders, which are very good for you,
come in flavors (like chocolate and vanilla) and are just as tasty.

Click on the recipe links below to download some quick and easy recipes for you and your

Post-Workout Snacks

Quick and Easy Shakes and Smoothies (7 recipes!)

 CHALLENGE: Be sure to EAT after your workout, and try one of these free
recipes! Orange Dreamsicle Smoothie, Very Berry Dream Shake, and Chocolate
Strawberry Pudding Shake hardly sound like nutrition! But these are the
dessert-like names that will help you stay healthy and fit after your workouts.
Check it out.

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