Tuesday, December 1, 2015

Should You Work Out When You're Sick?

By DR. JOHN BERARDI

It's sick season. When you have a cold or flu, should you "sweat it out" at the gym or sit out a few sessions? In other words, should you exercise when sick? Let's clear the confusion once and for all.




You know the scene. You stand up from the water fountain at the gym -- just in time to catch a profuse spraying from Mr. Sneezy. Gross.

You think, Doesn't this coughing, sneezing, mouth-breathing dude belong at home resting, not here at the gym infecting all the equipment? Not so fast. You could be next, and you'll want to know if it's OK to hit the gym. (After all, exercise does build immunity, right?) Let's see if Mr. Sneezy is on to something.

The immune system: A quick-and-dirty intro
First things first: It's a germy jungle out there. Every single day, bacteria, viruses, fungi and parasites try to take us down. The most common assailants are upper respiratory tract invaders, or URTIs. Their greatest hits: colds, coughs, flu, sinusitis, tonsillitis, throat infections and middle-ear infections.

Thankfully, your immune system has a plan. When faced with foreign attack, it works hard to defend you. Immune cells that originate in your bone marrow and thymus gland work their way through your lymph nodes, spleen and mucus membranes to fight bugs in your mouth, gut, lungs and urinary tract. Your innate (natural) immune system is your first line of defense. It includes:

* physical/structural barriers (like the mucus lining in nasal passages)
* chemical barriers (like stomach acids)
* protective cells (like NK cells -- white blood cells that destroy invaders)

Your adaptive (acquired) immune system is a more sophisticated system of highly specialized cells and processes that kicks in when the innate immune system is overcome, destroying the invading microorganisms and preventing them from colonizing your body.

Amazingly, these white blood cells have a kind of "memory" that allows them to recognize specific pathogens over time, developing a targeted approach for each immune response. That's what we mean when we say "building immunity." It's the science behind vaccination and, frankly, much of modern medicine. Genius.

Should you exercise while sick?
If you're tempted at first sniffle to eschew the treadmill in favor of the couch, hold the phone. Unless you're truly feeling like a train wreck, I recommend low-intensity, low-heart-rate cardio during the first few days of sickness. (Should that happen at the gym, however? Keep reading.)

First, let's get one thing clear: There's a difference between "working out" and "physically moving the body." A structured workout routine -- one in which you're breathing heavily, sweating, working hard and feeling some discomfort -- awakens a stress response in the body.

When we're healthy, our bodies can easily adapt to that stress. Actually, this progressive adaptation is precisely what makes us fitter and stronger over time.

But when we're sick, the stress of a tough workout can be more than our immune systems can handle.

Still, there's no reason to dive for the couch the minute you feel the sniffles coming on. Unless you're severely out of shape, non-strenuous movement shouldn't hurt you. I'm talking about:

* Walking
* Low-intensity biking
* Gardening
* Tai chi
* Jogging
* Swimming
* Qi gong
* Yoga

These activities aren't intense enough to impose serious immune-compromising stress on the body. Actually, they've been shown to boost the body's ability to fight illness. Research shows that regular resistance training may stimulate your innate immunity, while even a single session of moderate exercise seems to strengthen the adaptive immune system -- even better if you do it regularly.

What about "working out"?
Prolonged vigorous exercise, on the other hand, can make us more susceptible to infection. For example, running a marathon can depress your adaptive immune system for up to 72 hours. (Ever notice how endurance athletes get sick right after races?)

In other words, a high-intensity workout delivers an ass-kicking. It makes sense to avoid that when you're sick (i.e., already dealing with physical stress). Of course, exercise isn't the only factor affecting the immune system. Other types of stress play big roles too. On any given day, you might deal with:

* Physical stress: exercise, sports, physical labor, infection, etc.
* Psychological stress: relationships, career, finances
* Environmental stress: heat, cold, light/dark exposure, pollution, altitude
* Lifestyle stress: drugs, diet, hygiene

Stress can trigger an entire cascade of hormonal shifts resulting in chronic immune changes. Research shows that acute stress (minutes to hours) can be beneficial to immune health, while chronic stress (days to years) can be a big problem.

Other factors affecting immunity: There's a host of permanent and temporary factors that, especially when combined with exercise and other stressors, may jeopardize immunity and affect your decision as to how much exercise to strive for when sick.

Age: Your innate immune response can break down as you get older. The good news? Staying physically active and eating a nutritious diet can offset these changes.

Gender: While the female estrogen hormone generally enhances immunity, men's androgen can suppress it. (Could this be evidence that the "man cold" is real?)

Sleep: Short-duration or poor-quality sleep can jeopardize immune function.

Obesity: Research indicates that obese people may have a harder time fighting infection, perhaps because of metabolic abnormalities.

IL-6: There is a theory that the post-exercise release of IL-6, a compound that prompts immune response, may be abnormal in some people, leading to fatigue, flu-like symptoms and depressed mood.

Air temperature: The jury is still out, but some scientists hold to the theory (backed by some evidence) that cold air depresses immunity, perhaps by causing a vasoconstriction response in the nose and upper airways.

Training age: The less in shape you are, the bigger a stressor exercise is on your body and immune function.

Exercising-while-sick calendar: So you're going to get moving -- cold and all. Go, you! What, exactly, should your plan be? For starters, avoid exercising in a cold environment, which can exacerbate upper respiratory symptoms. Then:

Day 1
* With symptoms like sore throat, coughing, runny nose or congestion: low-intensity exercise.
* With muscle/joint pain, headache, fever, malaise, diarrhea or vomiting: no exercise.

Day 2
* With no fever and no worsening of above-the-neck symptoms: light exercise (pulse <120 bpm) for 30 to 45 minutes.
* With body temp over 99.5° F, increased coughing, diarrhea or vomiting: no exercise.

Day 3
* With no fever or malaise and no worsening of initial symptoms: moderate exercise (pulse <150 bpm) for 45 to 60 minutes.
* With fever and symptoms still present: no exercise; consult a doctor.

Day 4
* With fever and other symptoms improved: wait 24 hours, and then return to normal exercise routine.
* With appearance of new symptoms: no exercise; go to your doctor.

In essence: "Let your symptoms be your guide," says Dr. Bryan Walsh, a naturopathic physician in Ellicott City, Maryland. "If you're up for a walk or some light cardio, go for it. If you want to do some lighter-weight, higher-rep stuff just to keep things moving, that's probably OK too. But if you want to sit around watching reruns of Married With Children, laughter is great medicine as well."

Also, it's important to return to your workout regimen gradually, in proportion to the length of your illness. (So if you were sick for three days, take three days to ease back in.)

One final note: It's not us, it's you
Congratulations for wanting to keep up some physical activity while you're ailing. Just remember that all it takes is a single cough, sneeze or touch -- and bam! --you've just spread your virus to the whole gym. (Thanks, Mr. Sneezy.)

So it's with the utmost sympathy that I suggest, for the sake of the rest of us, that you exercise at the park or at home while you're sick. Oh, and (if you didn't assume this by now) please avoid team sports. We all thank you.

--John

Readers -- Do you exercise when you're sick? Do you go to the gym or stay at home to work out? Do you scale back on your effort level or go all-out as normal? Leave a comment below and let us know.

John Berardi, Ph.D., is a founder of Precision Nutrition, the world's largest online nutrition-coaching company. He also sits on the health and performance advisory boards of Nike, Titleist and Equinox. In the past five years, Dr. Berardi and his team have personally helped more than 30,000 people improve their eating, lose weight and boost their health through their renowned Precision Nutrition coaching program.

Reprinted from Livestrong.com

Monday, November 9, 2015

Get a Head Start on 2016!

As the holiday season quickly approaches, many of us slack on our fitness routine. Why not start strong during the holidays & be ready for the New Year? Beginning November 15 we will be hosting the Countdown to 2016 Contest. How does it work? It’s easy! Come to aerobics or cycle classes November 15 - December 31 and ask the instructor for a Countdown Coupon. What are the coupons for? Prizes! Coupons will be drawn for prizes & given each week for six weeks! All tickets will be combined for a Grand Prize drawing on January 1!  Start your 2016 off to a good start!



Monday, November 2, 2015

5 Recovery Methods to be Practicing


Your muscles will be thanking you with these tried and true approaches.
BY
COURTNEY ANAYA, CPT



Best Paths to Recovery
The recovery process is vital in a training program -- ultimately being the most beneficial way to enhance your overall gym performance. Overtraining also known as under-recovery can exhaust your muscles and build even more fatigue than what you're already feeling. Rest assured that with the right recovery tools in your arsenal you'll be ready to go in no time. Follow these tried and true methods for an optimal workout recovery. Your muscles will be thanking you.

Sleep
Your performance in the gym is directly affected by how many Zzzs you're getting in. Getting a sufficient amount of sleep enhances the release of human growth hormone, which can aid in building muscle. It's been seen that 60-70 percent of HGH secretion takes place during the deepest sleep cycles. Lower energy consumption also takes place while we're sleeping, using the food that we ate during the day to build muscle. As for mental alertness, adenosine levels fall while we're sleeping -- allowing the brain to literally recharge. Adenosine is a neurotransmitter that creates ATP. After a good night's rest, adenosine levels will be at their highest, keeping us more alert during a workout. It's also important to discuss the issue of muscle catabolism while we sleep; this happens because we're in a fasted state. Consuming a casein protein shake prior to bed can help offset the damage that is done because casein is a slow-digesting protein -- ultimately trickle-feeding your muscles throughout the night.
To further enhance your sleep, set a sleep time and stick with it and remember to not workout within four hours prior to bedtime. It's also recommend to keep your room cool, around 65 to 75 degrees Fahrenheit. Getting between cool sheets will help the body produce the sleep-inducing hormone, melatonin. And lastly, make sure to eliminate any light -- light will wake up your brain. If needed consider a sleep mask like CABEAU "Midnight Magic" sleep mask. It will help block out any light disturbances.

Hydration
Hydration is needed for every day activities -- working out. It's recommended that women should consume 2.7 liters of liquid daily either through different beverages or food and men should consume 3.7 liters daily. But when you're hitting the gym daily, more hydration is going to be needed because the body can lose more than a quart of water within one hour of working out. If proper hydration is not maintained then muscle fatigue and loss of coordination can occur.

As for electrolyte -- sodium, potassium, calcium, magnesium, chloride, and phosphorus -- replacement depends on the amount of sweat that's created during a workout. Studies have also shown that a person who is of larger size may need more sodium because they sweat more during a workout. If you're an excessive sweater then consider replenishing your electrolytes post-workout. NuAquos is a sports drink that can help replenish your electrolytes while fueling your muscles with protein. Added bonus: NuAquos can be added to a post-workout protein shake.

What You'll Need
  • 1 cup NuAquos orange flavor
  • 1 scoop whey protein powder
  • 1/2 cup strawberries
  • 8 ice cubes

Nutrition
Let food be medicine during and after an intense workout. Consuming a small snack that contains protein and some carbs can help give you the edge that you need in a workout. Rise Bar is a protein bar that's made with only four ingredients. One bar contains around 260 calories and 17 grams of protein. As for post-workout go for a shake that's rich in protein, it's recommend to consume around 25 grams of protein post-workout. Ingesting protein immediately after a workout will pull the trigger for muscle-protein synthesis, which will positively impact muscle growth and recovery. Also consider consuming a protein-rich meal that's coupled with essential pro-recovery fruits and vegetables that are rich in antioxidants. Antioxidants can help counteract any free-radical damage that took place from an intense workout -- ultimately expediting recovery time.

Self-Myofascial Release
Around your muscles is a thin, elastic type of tissue called fascia. Fascia can prevent injuries by hydrating muscle fibers and maintaining the muscle's place. Practicing self-myofascial release post-workout by using a foam roller like Trigger Point Grid Foam Roller can help relieve muscle tension -- ultimately keeping your muscles moving more readily. You'll be able to improve you mobility, ROM, and flexibility -- lessening your chances of an injury and total recovery time.

Recovery Workouts
The recovery process doesn't just entail rest but also scheduled recovery workouts. It's recommended every three to five weeks to plan a recovery week that contains all your main lifts, but you'll be lifting half the amount of reps and loads. This will help prevent overtraining, which will exhaust your muscles and potentially lead to physiological and chemical changes.

Reprinted from muscleandfitness.com

Monday, October 12, 2015

Power Blast at Lunch!


We all run short on time and unfortunately the gym is one item that gets put on the back burner. Need that quick, total body workout? Before or after work doesn’t work for you? We have a solution!

Join us in Power Blast! Get an awesome workout in during your lunch break!

Trish Rickman teaches this short 40 minute class from 12:10-12:50 on Monday & Wednesday. Blast through powerful moves in a chosen time frame for those who are on a tight schedule and want a quick workout during their lunch break. The class incorporates a H.I.I.T. type routine and no class is the same!

Watch this short video clip to get an idea of the class!



Want to know a little more about Trish? She’s a 35 year old mom of 2 and a Claremore native! Trish has always been fit and loves to run and challenge herself as much as possible. Trish became an instructor in May of this year “All I can say is that it has been a blast!” She chose to become an instructor to help others achieve goals they thought never possible, encourage them, be a positive influence and let them know anyone can do anything they put their mind to! Trish believes that your mind is a more powerful than people give it credit for.

Trish’s best advice for someone just beginning is “to be patient and stick with it, it will be worth it in the long run. We have all had to start some where to get where we are now, don't be afraid to take chances and ask questions.”

As Trish believes, pain is weakness leaving the body. Join her on Monday & Wednesday at 12:10 to sweat it out!


Monday, September 14, 2015

Nutrition for Children & Teens


Easy Ways to Help Your Kids Eat Healthier

September is National Childhood Obesity Awareness Month. Follow these guidelines for healthy eating for kids!

Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. While peer pressure and TV commercials for junk food can make getting kids to eat well seem impossible, there are steps parents can take to instill healthy eating habits without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship with food and give them the best opportunity to grow into healthy, confident adults.

Developing healthy eating habits

Children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing. Of course, no matter how good your intentions, it’s always going to be difficult to convince your eight-year-old that an apple is as sweet a treat as a cookie. However, you can ensure that your children’s diet is as nutritious and wholesome as possible, even while allowing for some of their favorite treats.

The childhood impulse to imitate is strong, so it’s important you act as a role model for your kids. It’s no good asking your child to eat fruit and vegetables while you gorge on potato chips and soda.

Top tips to promote healthy childhood eating
  • Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
  • Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.
  • Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
  • Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
  • Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.

How can I get my picky child to enjoy a wider variety of foods?

Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.

Rather than simply insist your child eat a new food, try the following:
  • Offer a new food only when your child is hungry and rested.
  • Present only one new food at a time.
  • Make it fun: present the food as a game, a play-filled experience. Or cut the food into unusual shapes.
  • Serve new foods with favorite foods to increase acceptance.
  • Eat the new food yourself; children love to imitate.
  • Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
  • Limit beverages. Picky eaters often fill up on liquids instead.
  • Limit snacks to two per day.

Persuading children to eat more fruit and vegetables

Making mealtimes playful can mean healthier eating for your kids. Here are some fun, creative ways to add more fruit and vegetables to your child's diet:

  • Top a bowl of whole grain cereal with a smiley face: banana slices for eyes, raisins for nose, peach or apple slice for mouth.
  • Create a food collage. Use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. Then eat your masterpiece!
  • Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries.
  • Go food shopping with your children. Let them see all the different fruits and vegetables and have them pick out new ones to try.
  • Try fruit smoothies for a quick healthy breakfast or afternoon snack.
  • Add vegetables and fruits to baked goods – blueberry pancakes, zucchini bread, carrot muffins.
  • Add extra veggies to soups, stews, and sauces, grated or shredded to make them blend in.
  • Keep lots of fresh fruit and veggies washed and available as snacks. Apples, pears, bananas, grapes, figs, carrot and celery sticks are all easy to eat on the run. Add yogurt, nut butter, or tahini for extra protein.



Limit sugar and salt

One of the biggest challenges for parents is to limit the amount of sugar and salt in their children’s diets.

Limiting sugar

The American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. Cutting back on candy and cookies is only part of the solution. Large amounts of added sugar can also be hidden in foods such as bread, canned soups and vegetables, frozen dinners, ketchup, and fast food.

  • Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
  • Give recipes a makeover. Many recipes taste just as good with less sugar.
  • Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily recommended limit for children! Try adding a splash of fruit juice to sparkling water instead.
  • Cut down on processed foods, such as white bread and cakes, which cause blood sugar to go up and down, and can leave kids tired and sapped of energy.
  • Create your own popsicles and frozen treats. Freeze 100% fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or try freezing grapes, berries, banana pieces, or peach slices, then topping with a little chocolate sauce or whipped cream for an amazing treat.

Avoid foods that impair mood

Certain foods and drinks can make kids and teens more vulnerable to mood disorders such as depression and anxiety.
  • A recent study found that people who drank four or more cups of soda or sweetened fruit drinks a day—including diet versions—had a much higher risk for depression.
  • Excessive amounts of caffeine from soda, energy drinks, or coffee drinks can trigger anxiety in kids and teens and may also aggravate feelings of depression when the caffeine wears off.
  • A diet high in processed foods, such as fried food, sweet desserts, refined flour and cereals, and processed meats, can increase a child or teen’s risk for anxiety and depression.

Limiting salt

One teaspoon of salt contains about 2,300 mg of sodium. Some guidelines for the maximum salt intake for children:
If a child is…They should eat less than…
1 to 3 years old
1,500 milligrams a day
4 to 8 years old
1,900 milligrams a day
9 to 13 years old
2,200 milligrams a day
14 to 18
2,300 milligrams a day
  • Avoid processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. Many fast food meals are also loaded with sodium.
  • Opt for fresh or frozen vegetables instead of canned vegetables.
  • Cut back on salty snacks such as potato chips, nuts, and pretzels.
  • Choose low-salt or reduced-sodium products.


    Reprinted from www.helpguide.org

Monday, August 17, 2015

Bicycle Crunches - Flatten & Firm Your Abs

By Stephen E. Alway, Ph.D., FACSM

With pool parties and beach plans, there is no hiding your waist shape. However, there is no cause for panic because you can do a few things that will be effective enough to put the finishing touches on firming your entire waistline. Importantly, if you are committed to get your flatten your abs, you may want to raise your aerobic portion of your workout, to twice each day if possible. That does not mean you need to live in the gym, as the second aerobic piece could be a brisk 40-minute walk in the evening. The goal is to raise your metabolic rate to burn more fat, and when you do, the benefits of your direct abdominal training will be all the more evident.

The best abdominal exercises shorten the fibers in the front and sides of the abdominal wall and they do not stretch these muscles.1 Bicycle crunches will create strong shortening contractions while also challenging your core.2 The bonus for this exercise is that there is no need for any specialized equipment to effectively begin to reshape your abdominals.



Exercise: Bicycle Crunches

1. Lie on your back on a mat. Flex your knees so that your feet are flat on the floor. Place your hands behind your head (avoid clasping or intertwining your fingers). Alternatively you can gently contact your fingertips to the temple on each side of your temple.

2. Press your lower back into the mat and tighten your abdominal muscles. Lift your head, shoulders and upper back from the floor.

3. Move your right elbow and left knee toward each other while straightening your right leg. Do not let the leg that is straightening contact the floor mat.

4. In a smooth transition, flex the hip and knee so that your right knee moves back toward your chest and twist so that your left elbow and right knee move toward each other. Straighten your left knee as the right knee is flexed.

5. Twisting the elbow to the right and left knee in the sequence is considered one full repetition.

6. Make the transition between twisting to the right and left, and flex and extend the knees in a fluid and continuous fashion, much like pedaling a bicycle (hence its name). You should work up to three sets of 25-30 repetitions.




The twist from one side, then the other as you are coming upward on successive repetitions, fully activates theinternal and external oblique muscles.6 The rectus abdominis is contracted almost constantly throughout the entire set. The smaller size and the lower attachments make the most inferior part of the rectus abdominis harder to develop. However, bicycle crunches strongly activate this lower area.

As you progress and your abdominals are getting firmer and stronger, you can make the exercise more challenging by holding a light weight behind your head as you do the exercise. However, do not cut the repetitions down just to lift a heavier weight in this exercise.

The old adage that once you learn to ride a bike you will not forget is fairly accurate when it comes to bicycle crunches. Once you get the handle on the exercise, you are going to want to keep “pedaling” your way to a firm and shapely abdominal wall. The exercise is challenging and effective but it is not terribly difficult to perform, especially once you get your legs moving smoothly. If you tighten your diet, increase the frequency of your aerobics, and hit bicycle crunches as part of your regular abdominal training (maybe even throwing in a few sets at home between workouts), you’ll be able to sculpt a new thin, flat and firm abdomen.

Reprinted from www.fitnessrxwomen.com

Monday, July 20, 2015

Why Are Vegetables Important to the Human Body?


By Shannon Hyland-Tassava

"Eat your vegetables!" It's a directive you've likely heard your whole life, since Mom served a side of broccoli with your meatloaf or mac-and-cheese. Now, it's the medical experts who encourage you to add more veggies to your diet, with the American Cancer Society advising at least five servings of fruit and vegetables per day for good health. The Harvard School of Public Health goes even further, recommending nine servings of vegetables and fruits each day. It's enough to make you wonder exactly why vegetables are so important to human health. 

Join us beginning August 1 as we take Health.com's 21 Day Challenge: Power Up Your Veggies. We will post each day for 21 days your veggie challenge. 
Boost your veggie intake in just 3 weeks with these easy recipes and expert strategies that we will post!

Vitamins and Antioxidants
One of the main health benefits of vegetables is their high nutrient content. Vegetables are loaded with vitamins and minerals that contribute to growth and the maintenance of good health. For example, the U.S. Department of Agriculture notes that many vegetables are high in potassium, which is important for healthy blood pressure. Various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Perhaps most importantly, vegetables are rich in a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson's disease, atherosclerosis, heart attack and Alzheimer's disease, says the Linus Pauling Institute.

Fiber
Another substantial benefit of vegetables is dietary fiber. Fiber is an important nutrient found only in plant foods. As part of a healthy diet, fiber helps scour bad cholesterol out of your arteries, thus lowering your risk of heart disease, says the USDA. Fiber also keeps your digestive system running smoothly, helps control your blood sugar levels and may help prevent cancer.

Diet-friendly Characteristics
Vegetables are also a boon to dieters. Because they are generally low in fat and calories, you can eat a lot of them without gaining weight. If you substitute vegetables for other, higher-calorie foods in your diet, you'll slash your calorie and fat intake, making weight management easier. The fiber in vegetables also helps you manage your weight. Fiber makes you feel fuller for a longer period, helping you eat less overall and aiding with weight loss or maintenance.

Considerations
Some vegetables are healthier than others. The Harvard School of Public Health states that potatoes -- which many people consider a vegetable -- actually do not count toward your daily recommended servings of vegetables. Instead, potatoes, and often corn as well, are starchy foods more akin to a grain serving than a vegetable serving. When choosing vegetables, keep in mind that, in general, brightly colored vegetables are higher in nutrients than less vivid choices. For example, spinach contains many more vitamins and antioxidants than iceberg lettuce. If you have questions or concerns regarding your diet or vegetables for good health, consult your physician or a registered dietitian for more recommendations.


reprinted from Livestrong.com

How to Make Any Recipe a Clean Recipe


By Rebecca Longshore, Cooking Light


When it comes to eating clean, it’s often much easier than you think. Plus, you rarely have to alter the essence of your favorite dishes to achieve a cleaner plate. The key to turning them into a “clean” dish is to start from the root—the ingredients.

To build a cleaner plate, it first starts in the market where you choose your produce, whole grains, dairy, proteins, and other items. Look for ingredient lists that are short and contain no preservatives, artificial colorings, added sugars, and other processed ingredients.

Make sure you balance your plate by filling at least half with fruits and veggies, choosing whole grains for a fourth of your plate, and lean, clean meat for the remaining fourth.

To convert a recipe to a clean recipe, simply look at all of the ingredients and start substituting. Here are your basic substitutions:
Sugar > organic maple syrup / organic honey
Baked goods > white whole-wheat flour / whole-wheat flour / almond flour / coconut flour
Grains > unprocessed, dry quinoa / farro / brown rice / oats / homemade whole-wheat bread (or whole-wheat bread from a local baker / 7 Sprouted Grains Bread)
Dairy > organic, unprocessed cheeses, milk, Greek yogurt
Protein > Choose leaner meat, and limit meat portions such as pork and red meat to 3 ounces and chicken to 4.5 ounces per day. Seafood and plant-based proteins are encouraged. Look for meat that is grass-fed and raised without antibiotics or hormones.
Condiments, dressings and salsas > Make your own, and nix the added sugars and excess salt.

Get creative with fruits and veggies:

Use avocados as a bowl for poached eggs, tuna salad, or even quinoa.
Swap out potato chips for apple chips, beet chips, sweet potato chips, and kale chips.
Use apples and celery in place of crackers to pair with nut butters.
Use squash in place of pasta, such as zucchini noodles or spaghetti squash.
Infuse water with fresh herbs, and fruits.

Here’s an example of a recipe we’ve converted to clean, Chicken Kebabs and Nectarine Salsa.

While this recipe is almost completely clean, the marinade calls for brown sugar. For a cleaner sugar, replace 1½ teaspoons of maple syrup for the 1 tablespoon of brown sugar.

Reprinted from Health.com

The Delicious Watermelon Popsicle You Need to Try





By Susan Rinkunas

Who doesn’t love watermelon? Not only is it delicious, but it’s low in calories, packed with vitamin C, and may even help relieve muscle soreness. Since Sunday is National Watermelon Day, we wanted to share this refreshing watermelon Popsicle recipe.

Actress, ZICO Coconut Water spokeswoman, and former Healthcover star Jessica Alba recently hosted a cooking class in New York City with Casa Mono chef Andy Nusser to demonstrate how to cook with coconut water. One of the courses was this delicious four-ingredient ice pop, which creates a pretty ombré effect as it freezes. It will give your taste buds a mini tropical vacation. Enjoy!

Watermelon and Coconut Water Ice Pops
(Serves 6-8, depending on size of ice pop molds)

What you’ll need:
4 cups watermelon chunks, seeds removed
1/2 cup unflavored coconut water
Juice of 1 fresh lime
2 tablespoons agave nectar
Ice pop molds, or small paper cups and Popsicle sticks

How to make it:
1. Combine watermelon, coconut water, lime juice, and agave nectar in a blender, and puree until smooth.
2. Transfer to ice pop molds or cups, insert Popsicle sticks, and freeze.

Reprinted from Health.com

Monday, June 29, 2015

The Real Reason Why You Can’t Stop Snacking at Night

By Julie Mazziotta | health.com

Like a moth to a flame, you’re drawn to the florescent glow of the refrigerator light, what with the leftover spaghetti and meatballs, cold pepperoni pizza, and scrumptious week-old birthday cake that’s lurking in there. As you probably know, giving into these late-night cravings is not a good move for your waistline. Still, how many times have you found yourself spooning ice cream into your mouth after dinner without being able to stop?

Finally, a new study may explain exactly why those midnight munchies are so hard to control: Researchers from Brigham Young University put 15 women on the same eating plan and had them hop into an fMRI machine for a brain scan while they were shown a series of 360 pictures featuring both healthy, low-calorie foods and crave-worthy, high-calorie foods. They did the experiment twice—once in the morning and again at night, a week later. In the end, they found lower reward-related activity in the brain at night in response to high-calorie foods than they did in the morning.

This could mean that at night, you don’t get the same rush of satisfaction that you might get during the day, leading you to crave snacks even more.

“You might over-consume at night because food is not as rewarding, at least visually, at that time of day,” lead author Travis Masterson said in a news release. “It may not be as satisfying to eat at night, so you eat more to try to get satisfied.”

“We thought the responses would be greater at night because we tend to over-consume later in the day,” study co-author Lance Davidson added in the release. The lackluster neural response in the evening likely means that your brain doesn’t register the food you’re eating as well, so your impulse is to keep on eating in search of the pleasure you’re used to getting out of it.

Masterson and Davidson also found that the participants were more distracted by food when they tested them in the evening, and thought they could eat more, even though their reported hunger and “fullness” levels were the same as during the day.

On top of that, the study participants were told to avoid eating for certain periods before each test. “They should have been less hungry at night because the fasting period was shorter,” Masterson told to CBS News. “We know that there is something going on here.”

Eating a well-rounded dinner with protein, healthy fats, whole grains, and fiber can help ward off the trip to the fridge in the first place. But if you know you’ll snack regardless, prep some low-cal options like carrots and hummus ahead of time and stick them front and center in your fridge, and keep the indulgent goodies out of sight.

Masterson’s own research is already working for him. When he feels a siren call to the fridge after-hours, “I tell myself, this isn’t probably as satisfying as it should be,” he said. “It helps me avoid snacking too much at night.”

reprinted from Health.com

Monday, June 22, 2015

How Much Should You Drink to Avoid Dehydration?

You have been jogging for 20 minutes. You are hot and sweaty, and you are beginning to tire. What is the problem?

The most likely answer is that you are beginning to feel the effects of dehydration. Generally, the average person is not 100 percent hydrated. Add exercise and a warm climate, and it spells dehydration in a big way.

Do not depend on thirst as a signal to avoid dehydration!

Your body's drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.

How Much Should You Drink?


Before exercise:

Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.

During exercise:
Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.

After exercise:
Replace any fluid you have lost. Drink two cups of fluid for every pound of
body weight you lose during exercise.

**In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)

What Should You Drink?

Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!

If you exercise less than one hour, water should be fine.

If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentrations of from 4 to 8 percent. (Most sports drinks fall in this range.)

The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption.

What About the Sodium in Most Sports Drinks?

The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings--do not worry about restricting the sodium in your food immediately after running a marathon.

If you are participating in an ultra-endurance event that lasts four hours or more, you should consume a sports drink that contains sodium. Fifty to 120 milligrams consumed during exercise should be sufficient. (Sodium content in sports drinks can range from eight to 116 milligrams. Read the label.)

If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid, and along with sugar, sodium may enhance a drink's taste, which can encourage you to drink more.

Therefore, if you are an avid water drinker, you will benefit little from using a sports drink unless you are exercising for at least one hour. However, if you do not like water, sports drinks that taste good and contain less than 8 percent carbohydrate and some sodium might offer you a performance advantage. At the very least, if they encourage you to drink more, they will have done their job.

Signs of Dehydration

It is essential that you are aware of the warning signs of dehydration and heat stress.

Early signs include:
  • fatigue
  • lightheadedness
  • appetite loss
  • dark urine with a strong odor
  • flushed skin
  • heat intolerance

Severe signs include:
  • difficulty swallowing
  • sunken eyes and dim vision
  • stumbling
  • painful urination
  • clumsiness
  • numb skin
  • shrivelled skin
  • delirium
  • muscle spasms

**Be sure to drink plenty of fluids especially if you exhibit any of these warning signs.

Reprinted from Health Discovery

Monday, June 15, 2015

Instructor Certification Classes Coming to the Rec Center!

This is your chance! Have you ever thought of becoming an aerobics or cycling instructor? Now is your chance and right here in the Rec Center!

Schwinn Cycling Instructor Certification
Sunday, September 20, 8:00 am


Get certified in the industry’s most respected and progressive indoor cycling instructor-training course. In one power‐packed day you’ll have the tools you need to become a
successful and sought‐after instructor on any bike. This critically‐acclaimed certification
includes bike fit, cycling science, class design, music, and the Schwinn® Cycling Coach’s Pyramid, a specialized system that makes teaching simple for you and an incredible experience for your students. Join us for the course that offers continually updated material, making this the one certification worth repeating to refresh your skills and inspire your teaching.



Schwinn Cycling Instructor Certification - Sunday, September 20 at 8:00 am

For more information: contact Sandy at 918‐341‐4516 or email zigzingo@aol.com.
To register visit: http://stairmaster.com/registration/schwinn-indoor-cycling-training-program-761.html?continent=north-america&country=usa&state=oklahoma

_____________________________________________________


The Claremore Rec Center & NETA, a non-profit fitness professional association, are co-sponsoring the a Group Exercise Certification & Core Boot Camp Certification












Group Exercise Certification - Saturday, October 10, 8:00 am - 5:00 pm


Potential and current fitness instructors will learn basic academic and practical application of teaching group exercise. No college, science or teaching background required. Workshop registration includes a full-day review, written exam and 2-year certification.


Core Boot Camp - Sunday, October 11, 8:00 am - 1:00 pm


Get the latest fat burning, core strengthening, and body transforming type of boot camp in this cutting edge class.Learn how this popular format of class is redefined by starting in the middle. This workshop will cover the muscles of the core and their functions, as well as how to design exercises to utilize these muscles effectively. This type of class will maximize strength, endurance and stability of the core, and cover common errors made while designing Boot Camps classes.
For More Information: Sandy Zingo 918-812-9315To Register: Call 800-237-6242 or On-line at www.netafit.org

Don't miss this great opportunity to get certified right here in Claremore!
Register today!


Tuesday, April 28, 2015

Learn to Love Strength Training

Improve Your Health and Your Appearance

By Leanne Beattie, Health & Fitness Writer | SparkPeople.com
I’ll admit it—I’m vain. So when I put on my summer tank tops a few months ago and noticed the dreaded "batwings" growing on the back of my arms, I panicked. I was too young to have my arms jiggling when I moved! I had to do something, fast—something more productive than hiding behind long-sleeved shirts for the rest of my life. I had to tone up my arms.

An information junkie, I have read about so many strength training routines that I could give Charles Atlas a run for his money. Notice I said read about strength training, not done it. But it was time to face the facts—and time to put my knowledge to work and actually use the dumbbells that were gathering dust under my bed.

So, with my doctor’s approval, I set out to whip my arms (and legs) into shape. Being a real packrat, I also had piles of fitness magazines and printed web pages on the topic. Once I started reading about strength training in more detail, I was amazed at how beneficial a weight routine is to your body—and for your health. I took a few notes so I wouldn’t forget those facts, and posted them around the house to keep me motivated and remind me of my goals.

Whenever I was tempted to drop the weights and grab a cookie instead, this is what I reminded myself: The top 10 reasons everyone should strength train (and LOVE every minute of it):

1. Strength training preserves muscle mass during weight loss. 
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

2. Strength training elevates your metabolism. 
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

3. Strength training helps you lose weight more easily (or eat more without gaining weight). 
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.
For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A study by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.

And Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.

4. Strength training increases bone density. 
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson’s research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.

Another University of Arizona study showed a 3% increase in spine and hip bone mineral density after an 18-month strength training program among women, ages 28 to 39.

5. Strength training counteracts depression. 
In a study of 32 men and women who suffered from chronic depression, Nalin Singh, M.D. and Tufts University associates divided the individuals into two groups. They directed half to perform strength training while the other half received health information. After three months, 14 of the 16 members who lifted weights felt better and no longer met the criteria for depression.

A Harvard study also showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.

6. Strength training reduces sleep difficulties. 
Ten people in Dr. Singh’s strength training group (see reason 5, above) also reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping—they fell asleep more quickly, slept more deeply, awakened less often and slept longer.

7. Strength training reduces your risk of diabetes. 

Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that strength training can increase glucose utilization in the body by 23% in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.

8. Strength training lowers your blood pressure. 
The University of Arizona study (see reason 4, above) also showed resting blood pressure (RBP) levels were impacted by strength training. Strength training participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less force (or pressure) is exerted on your arteries.

9. Strength training helps you age more gracefully. 
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.

10. Strength training improves your quality of life.

Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?

Reprinted from SparkPeople.com


Tuesday, April 21, 2015

Summer Swim Program

Summer is right around the corner and many will be heading to the lake or your local pool
to cool off. You probably know that your kids need to learn to swim. Drowning is the nation’s second leading cause of accidental death for children under 14. According to the U.S. Consumer Product Safety Commission, in summer 2012 there were 137 child drowning deaths in the United States. Enrollment in swim lessons in the best thing parents can do to prevent drowning. In 2009, the American Academy of Pediatrics found that children enrolled in formal swimming lessons had an 88% reduced risk of drowning.
Despite those statistics, an estimated 37% of adult Americans cannot swim, according to the Centers for Disease Control. Learning to swim means more than just being able to doggy paddle across the pool and float around on your back a few seconds.
If your kids had some swim lessons when they were little and are generally confident in the water, why continue with swimming into the ‘tween and teen years? There are plenty of reasons to get AND keep your child involved in swimming. Here are our top five.
1. Swim lessons reduce the risk of drowning.You read the stats above, right? This is serious stuff and as your child gets older, they are more likely to be around water when you might not be present (say on a trip to the beach with friends). Swimming in essential life skill and you want to be confident that your child has mastered it.
2. Swimming builds whole body strength.A swimming workout is a great total body workout, strengthening everything from the core to the legs to the arms. In swimming, a whole lot of muscles are working together as your kids are pushing, pulling and kicking their way through the water. Swimming is a full-body workout. It's simultaneously works muscles from triceps and biceps to abdominals to hamstrings and everything in between. Wow!
3. Swimming helps kids do better in school.You heard right: your kids’ time in the pool translates to higher marks at school. Swimming has been scientifically linked to an better academic performance. Studies have found that children who swam during their developmental years achieved several physical and mental milestones faster than their non-swimming counterparts. Researchers found that the type of instruction and sensory learning kids are exposed to early on in swimming lessons translates almost seamlessly into the type of learning they’ll do in the classroom.
4. Kids who swim get the benefits of participating in an individual AND team sport.This is one aspect of swimming that really makes it unique. Swimmers compete individually AND as a team to kids develop the skills needed to excel in a team environment.
5. Swimming is something they can do at any age!Swimming is for everyone, both young and old. This activity is something that lasts a lifetime -- and you can always improve at it! Expose your child to swimming now and they will have a recreational, aerobic activity that they can continue to enjoy throughout the rest of their lives! What a gift!

The Claremore Rec Center offers a Summer Swim Program. Our unique six step program learn to swim program will have anyone feeling confident & safe in the water!
Learn-to-Swim
The six learn-to-swim levels and the objectives for each level include:

1. Introduction to Water Skills: helps students feel comfortable in the water and to enjoy the water safely.
2. Fundamental Aquatic Skills: gives students success with fundamental skills.
3. Stroke Development: builds on the skills in Level 2 by providing additional guided practice. 
4. Stroke Improvement: develops confidence in the strokes learned and to improve other aquatic skills.
5. Stroke Refinement: provides further coordination and refinement of strokes.
6. Swimming and Skill Proficiency: refines the strokes so students swim them with ease, efficiency, power and smoothness over greater distances. Level 6 is designed with "menu" options. Each of these options focuses on preparing students to participate in more advanced courses, such as Water Safety Instructor and Lifeguard Training. These options include:
·  Personal Water Safety
·  Fundamentals of Diving
·  Fitness Swimming

Classes Offered: 
Parent and Child AquaticsChildren 6 months to 3 years of age and their parents participate in the guided practice sessions that help children learn elementary skills.Watch for more information on our Summer Swim Program in May!

Preschool Program
Four and Five year olds learn basic water skills without parent in the water with them. Safety Skills are stressed and classes provide guided independent learning.

Learn-to-Swim
Beginning at  5 years old, children can participate in five levels of stroke development and water safety instruction.  Advanced classes teach competitive swimming skills and basic lifeguard knowledge.
Watch for more information on our Summer Swim Program in May!

a portion reprinted from chicagonow.com

Wednesday, April 1, 2015

Sweaty Saturday Selfie!

Have you noticed our Sweaty Saturday Selfie? 
Have you tried it? 

It's something new & easy each Saturday for all you fit fans. How it works: Post a sweaty selfie after your workout in the comments of the Sweaty Saturday Selfie post and tell us what you did to get sweaty! Share with your friends and there may be a giveaway one week to someone that posts! 

The Sweaty Saturday Selfie's began the first Saturday in March & we love seeing you sweat! Sherry Crumpton has posted her sweaty selfie 3 of 4 weeks! We are giving her a one month membership to the Rec Center! Congrats Sherry, sweat looks good on you! 

Interact with us on Facebook & join us each Sweaty Saturday!

Tuesday, March 24, 2015

Stength Training for Runners

reprinted from Runnersworld.com

Strength Training
Strength training is a supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.
If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. 
Not sure where you stand? Take our tests to find out how fit you are.
Incorporate strength training into your running regimen

Gain total body strength
Multiple studies show that regular strength training can improve running economy-how efficiently the body uses oxygen-by as much as eight percent, translating into greater speed and more muscle endurance. And it makes sense for runners to focus on their most important body part—their legs.
Try these workouts to strengthen your lower body:

But strong legs require a solid foundation. When you run, your abdominal and back muscles fire to stabilize your spine. Strengthening your core will help your legs also grow stronger.
Try these workouts for a stronger core:

The best distance athletes don't just have impressive quads and glutes. They have muscular arms and shoulders that help them maintain speed throughout their races. Build upper body strength to run better.
For a workout plan that incorporates all three muscle groups, try our Get-Strong Plan for a total body strengthening regiment.
Just don't forget the importance of rest and recovery. If you occasionally take a break from training while still maintaining fitness, you will come back a stronger runner.

reprinted from Runnersworld.com