“Nothing great was ever achieved without enthusiasm.”

-Ralph Waldo Emerson

            The Wellness Program has provided an excellent “excuse” to start exercising and the opportunity for gym reimbursement has drawn a large percentage of this exercise to local gyms.  Whatever the mode of exercise may be, whether at the gym lifting weights, running on a treadmill, playing soccer, or going for a swim, it is important to keep a regular schedule.  Keeping up the habit of exercise will improve the quality of life and help individuals stay healthy for a long time.  Here are some tips for those who are either just starting or those trying to commit to regular activity.

Make an exercise plan

• Sit down and make a realistic plan.  It is important to start slow and work your way up as your body gets stronger.  Jumping into exercise that is too intense will lead to injury. 

Find an exercise buddy

• Exercising alone requires a lot of self-discipline.  Make it easier by finding a friend to exercise with.  A workout buddy will provide motivation and help create and maintain regular exercise.

Mix it up

• Change your exercise.  Repeating the same activities every day will become boring!  Rotate activities on a daily basis.  Run on the treadmill one day, lift weights the next, and play in a soccer game on a Saturday.  It IS important to have a schedule so you know what you’re doing, but make it an eclectic schedule.  Doing this will not only make your workouts more fun, they will help you build muscle strength and lose weight faster.

It’s not a marathon!

• Some may think that spending 3 hours at the gym every night is the only  way to get appropriate exercise.  This is not true!  Sometimes spending too long at the gym will just burn you out. Exercising for just 35 minutes can be just as beneficial-as long as the workout is intense enough!

“There are only two options regarding commitment; you’re either in or you’re out.  There’s no such thing as life in-between.”

-Pat Riley

What if you could choose foods that would help you lose weight?  Well, you can!  Track Your Plaque has publishes a list of foods that you can include every day to enhance your weight-loss success.  The following suggestions will not be effective if other diet choices include weight-promoting foods.  The foods listed need to add to an overall healthy diet program. 

Weight loss support foods:

Nuts—almonds, walnuts, and pecans. 

• Nuts are usually thought to be high-fat, high-calorie foods.  That’s true if they are processed, canned, and packaged nuts.  Those are made with added oils and often mixed with sugary ingredients.  These will not help!  However, plain raw nuts are what you’re after.  They are rich in fiber and healthy oils and will reduce blood sugar.  Remember, don’t go overboard.  Too much of a good thing can go too far.

Oat bran

• One unusual property of oat bran is that it can absorb a large amount of water.  In your stomach, it therefore occupies lots of space, causing a sense of fullness.  It also helps reduce cholesterol levels.

Soy protein

• When used as a replacement for other protein sources (i.e. meats, dairy products) the result can be modest body weight reduction.  Premade soy protein shakes can be purchased or soy protein powder can be used to stir into yogurt or other dishes

Salmon and fish

• We all know that fish is a great source of omega-3 fatty acids.  Fish can also be useful in weight loss.  The healthy fat content of fish provides a satiety effect as well as slows digestion and the release of sugars.

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We had two teams of runners represent Check City at the Ragnar Relay race this past weekend. The 12 member teams ran 188 miles from Logan to Park City! Both teams did an excellent job and had a great time.

Most of the runners trained for months to get ready for the race. This training provided a lot of physical benefits along with good habits for future exercise. Congratulations on your motivation, dedication, and amazing running skills!

Team Check City Slickers is pictured above.

Last week we looked at different ways to exercise at home. We often put a lot of emphasis on exercising, but what are some of the benefits of exercise? Let’s take a look at just a few:

• Exercise is preventive medicine. There is overwhelming evidence that a balanced diet combined with moderate exercise is one of the best things you can do for your body. It bolsters the immune system, and lowers the risk of heart disease, cancer, high blood pressure, diabetes, obesity, and osteoporosis (American Cancer Society, American Heart Association, US Surgeon General).

• Reduces the risk of heart disease. 2-3 hours per week of aerobic activity can help control cholesterol, high BP and diabetes (American Heart Association).

• Boost brain power. Keeps the brain sharp in old age and may help prevent Alzheimer’s Disease (Carl Cotman, Ph.D., University of CA at Irvine).

• Maintaining a healthy weight or losing weight increases longevity. People who gain 20-40 pounds since the age of 18 are 2 ½ times more likely to die from coronary heart disease (Harvard Study in the New England Journal of Medicine).

 • Improves mood and feelings of well-being. A 10 minute walk can boost mood quickly and the effects can be long-lasting (Robert Thayer, Ph.D., California State University)

• Relieves symptoms of PMS. In a 14 week study, aerobic exercise three times a week for 45 minutes was shown to significantly relieve premenstrual depression and anxiety (George Washington University).

“It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.”

-Frank Duff

Getting exercise and maintaining a good activity level is very important for a healthy lifestyle.  Some people might find that they just don’t have enough time to go to the gym or participate in sporting activities.  Don’t worry, you can workout at your home!  Here are some suggestions for “at home” exercising:

1. Walking—If the weather is nice, it’s great to get outside and enjoy the scenery around you while you exercise.  Take a walk around the park or around your neighborhood.  A brisk 30 minute walk can be very beneficial.
2. Jumping Jacks—These are always fun!  They are a great cardio exercise (if enough are done), or good for warming up.
3. Pushups—These may not be the most exciting exercise, but getting into the habit of doing at least SOME pushups everyday will build arm strength and work out muscles in your chest are.
4. Lunges—Lunges are easy to do around your house.  You can do stationary lunges or mobile lunges.  Both will help develop good leg strength and are easily done in 10 minutes or less.  Build up gradually and continue to increase the number you perform.
5. Crunches—Get in the habit of doing SOME crunches on a daily basis.  This will help you maintain muscles strength as well as building and strengthening abdominal muscles.
6. Jogging in Place—You can jog in place at home while watching tv or listening to music.  If you have a treadmill at home, you can utilize that equipment as well.
7. Squats—Squats are a bit like lunges.  If these are too difficult, try sitting and standing up again in a regular chair.
8. Light Weight Lifting—No, you don’t need to go out and buy weights.  Just use items around the house (i.e. food cans, milk jugs, etc.)
9. Dancing—Dancing is a fantastic exercise, and fun to boot!
10. Step Exercises—Use steps in your home to either walk or run up.  This will help tone your leg muscles.

“The chief condition on which life, health, and vigor

depend on, is action.  It is by action that an organism

develops its faculties, increases its energy, and attains the

 fulfillment of its destiny.”

-Colin Powell

“When it comes to eating right and exercising, there is no “I’ll start tomorrow.”  Tomorrow is disease.”

-Terri Guillemets