Fitness and Nutrition
in a Nutshell
September 2008
Summer is slipping away and
as we head into fall, we all need to try to firmly establish our nutrition and
fitness routine before the holidays are upon us. They sneak up fast; Halloween
is only a month away! Even if you don’t celebrate this holiday, there is candy
everywhere. This is the perfect time to find out where you stand with your
lifestyle habits. Check out our new Lifestyle Assessment service featured in
the “Highlight of the Month” below.
Nutrition Tip
Keep It Real
We live in a time where so
much of our day is choreographed based on convenience. We buy items like
Rice-a-Roni because it’s quick to prepare, but have you ever looked at the
ingredients on the package? There is much more than rice and spices. Typically,
the more convenient oriented the food is, the more sodium in the product. Many
times we think we are saving time, but the natural food would have taken the
same or nearly the same amount of time to cook. Afterall, how long does it really
take to cook rice?
Experiment this week and see
if you can avoid eating anything out of a box or bag. It’s tough to do, but
this challenge will be an eye-opener as you realize how many processed foods
you bring into your house.
Fitness Tip
Peak or Plateau?
Many of us fall into the
trap of walking, running, or doing the elliptical 30 minutes or more at the
same pace. Since the body is a very intelligent machine, it soon adapts to the
same regime which causes us to hit a plateau and slows our progress.
Incorporating interval
training into your program can help to keep your body challenged, alleviate
boredom, and accelerate results.
Interval training taps into
your body’s two energy systems: The aerobic and anaerobic. While walking and
running longer distances are more aerobic in nature, short bursts of activities
like sprinting or lifting weights are more anaerobic.
Interval training taps into
your anaerobic system without having to endure burning muscles for a great
length of time. An example would be intervals where you walk for 2 minutes and
run for 1 minute and repeat. The intensity could be varied on how you feel or
in what you would like to achieve.
During workouts try to vary the following:
Intensity (speed)
Duration (distance or time)
Duration of rest or recovery
Number of repetitions of each interval.
Highlight of the Month
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine and complimentary
8 week fitness checkup. You will also get a private session with Sandra for a nutrition
evaluation. Your daily dietary habits and 24 hour food record will be reviewed and
dietary recommendations will be suggested.
Cost: $60
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary Glover,
M. Ed., M.S. 502-558-8693 |
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