 |
Katelyn Wood - January 31, 2012, 9:34 am District Members,
As spring approaches we will be adding additional beach classes to the schedule. In doing so, I was hoping to get your suggestions, input, and availability on days of the week/times of the day that you want. Please post them on here, and we will get to work, thanks! |
|
|
|
|
 |
Jean Morrell - December 24, 2011, 7:49 pm Have a great vacation. |
|
|
|
|
|
Jean Morrell - December 24, 2011, 7:48 pm what is this about a "dance hour"....( Kellen) ! |
|
|
 |
Kellen Scanlon - January 6, 2012, 7:13 am Dance hour? I have no idea. Kauai was incredible, I am excited to come work off all those mojitos with you girls today! |
|
|
|
 |
Jamie Eisinger - November 26, 2011, 2:27 pm Hi Kristin,
As I mentioned on the beach today after our FABULOUS workout and dance hour, I would so appreciate some nutritional advice. My lifestyle-- I travel a ton and eat most meals in between meetings rushing around the office. Any ideas on quick healthy meals?
Helpless and eating guacamole currently,
Jamie |
|
|
 |
Kristin Wood - December 4, 2011, 4:41 pm Jamie J,
It was great to workout with your last weekend. The number one thing to emphasis right now for optimal nutrition and weight management is breakfast and healthy snacks.
Eating breakfast daily, improves your mental function, starts your metabolism, and regulates your appetite for the day.The key to a solid breakfast is protein + whole grains
Suggestions for a 5 star Breakfast that only takes 5 min:
What you'll need:
1) organic/natural almond or any variety nut butter
2) whole wheat/multigrain bread or english muffins
3) Eggs
4) Avocado
5) Seasonal fruit of choice
6) a few other specialty items: lemon, cayenne pepper, honey
Delicious and Nutrition Choices:
1) Avocado kick off- toast, w/ 1/4 avocado spread, 1 squeeze of lemon, 1 egg any way you like it, and a sprinkle of cayenne pepper.
2) Nutty beginnings - 2 slices whole wheat toast, 1 Tbs nut butter on top of each, seasonal fruit of choice (personal favorite = berries), and a drizzle of honey.
3) Simple Pleasures - 1 hard boiled egg (if you make a few at the beginning of the week they are ready to go, no prep needed), seasonal fruit, and apple or banana with nut butter.
Any variety of the ingredients above seem to do the trick...see what else you can come up with.
As for snacks, you want something that is satisfying, and simple.
Winning Snack Ideas:
- string cheese, or babybel cheese with fruit
- hummus or cottage cheese with veggie strips
- Rice crackers w/ greek yogurt and tomato
- handful of almonds or nuts of choice with string cheese
- organic pickles w/3 cups popcorn
Lastly, stay hydrated! Don't drink too much coffee, try some green teas and make sure to get 60-80oz H20 daily.
Hope this is helpful. Stay tuned for an expansion of nutrition information here at the Fitness District
Best,
Kristin
|
|
|
Kellen Scanlon - December 5, 2011, 7:06 am Our RD dominates! Thanks for all your helpful nutrition tips Kristin! |
|
|
|
|
Kellen Scanlon - November 12, 2011, 7:40 am The weather appears to be turning on us:( The good news is we have a back up plan for classes. Starting next week we will be in the Carmel Youth Center! Clyde Klaumann and the Board of Directors for the CYC, has been very generous to us and will allow use of their facility to help better the health of our Community! I will keep you posted on further news and events happening in your Fitness District. Eat healthy, exercise often, stay fit! |
|
|
|
|
 |
Emily Miller - October 21, 2011, 10:09 am Hey FD! I have a few nutritional questions.. First and foremost would be some ideas on quick, easy, HEALTHY :) meals/snacks I could whip up! Would love some type of weekly plan to help me reach my goals of dropping some LBs..
Thank! Emily |
|
|
|
Kristin Wood - October 25, 2011, 11:53 am Emily- thanks for your nutrition questions.
The best way to lose weight and support your physical activity is to eat a "performance plate", all 3 meals/day. A performance plate is 1/3 lean protein, 1/3 whole grains, and 1/3 veggies.
Here are a few ideas of what a Performance plate
looks like:
Breakfast = whole wheat English muffin, with 1 egg scrambled (or 2 egg whites) with veggies such as bell pepper, spinach, mushrooms
Lunch = Mixed mega salad with 1/2 cup quinoa or brown rice, 1/2 cup beans, nuts or seeds, 3 oz of chicken breast, mixed greens and tomatoes, topped with 1 oz mozzarella cheese or 1/4 avocado.
Dinner = 3 oz wild salmon (or fish of choice), 1 cup sauteed green beans and onions, and 2 slices of 100% whole wheat bread or 1 cup of brown rice
Snacks = Fruit and cheese or nuts should be your go to snack. This provides both carbohydrates and protein, increasing satiety. All you need is 1 fresh fruit and 1 oz of cheese or 1 handful of walnuts or almonds.
Lastly, remember to drink lots of water. Beverages can easily add an additional unwanted 150-300 calories a day making it very difficult to lose weight.
Hope this helps.
Look for more nutrition resources posted soon. :)
-Kristin Wood, RD |
|
|
|
|
Kellen Scanlon - October 19, 2011, 2:36 pm Hi FD Members! If you have any questions about exercise, nutrition, or just overall health tips, please do not hesitate to ask. That is why we designed this forum, so our community could become better educated about health and wellness through reliable sources. And the best part... It costs NOTHING, Zip, zilch, nada! |
|
|
|
|
|
Kellen Scanlon - October 10, 2011, 10:30 am First things first... How bout those Raiders?!!! Wooo that was a nail biter yesterday! I trust all you were tuned in;)
I want to see all our FD members at the next beach class! Its suppose to be 80 degrees out and not a cloud in the sky. Come get an awesome workout and a little bit of color on that toned body this Thursday at 5:00pm.
Go to the "purchase sessions" page at the top right of your screen to capitalize on the limited $5 per session package were offering! |
|
|
|
|
|
Katelyn Wood - September 29, 2011, 9:34 pm Overuse Injuries
Generally, people get into fitness like they do fashion—they fluctuate up and down depending on the season, and follow what is trendy. However, unlike fashion, fitness can cause harm, or what we refer to as “overuse injuries.” Overuse injuries typically fall into one of the following categories: too much (intensity), too soon (duration), or too often (frequency). A few examples of these injuries or illnesses are stress fractures, fatigue, tendonitis, immune suppression, and shin splints. So, how does one prevent this? Well, it is a combination of a couple things. First, it is of utmost importance to slowly increase fitness activities to reach the goal or type of training desired no matter if it is an elite athlete or someone training for their first marathon. Equally as important is biomechanics. With any type of training the exerciser should be using proper biomechanics, keeping a neutral spine, and avoiding any unnecessary torsion or loading to the joints, or strain to the muscles.
Overuse injuries can be prevented with proper training and proper biomechanics. We have great personal trainers and a certified athletic trainer who can develop specific goal/sport/trend oriented protocols no matter the fitness level, and teach correct biomechanics (posture, alignment, correct muscle imbalances, etc) to ensure successful completion.
Lastly, do not forget to listen to your body! Keep in mind the 10% rule; do not increase training programs, or activity greater than 10% per week. This will allow sufficient time for recovery and response.
I challenge you to pick a health/fitness goal, contact one of our qualified professionals to help format your training regime, and go out there and achieve it! Together we can get there safely, and most importantly, enjoy every step along the way.
|
|
|
|
Kellen Scanlon - September 29, 2011, 10:31 pm Thanks Katelyn! The team we played tonight in mens league softball needed to know this. They ended up with two pulled hamy's and a quad strain! Needless to say our team capitalized on the opportunity;) |
|
|
|
|
Kellen Scanlon - September 20, 2011, 5:24 pm Workout of the week!
Being that it's football season the workout of the week is the "2 Minute Drill"
2 Minute rounds of each exercise listed. Rest periods can be taken within the round if needed, but don't forget to test yourself!
Squats
Push ups
Alternated lunges
Rubber tubing rows
Toe touch crunch (basic abdominal crunch with a leg lift. Reach for your toes every time)
2 SETS with 2 minute breaks between exercises.
Good luck!
|
|
|
 |
Martin Gilbert - September 29, 2011, 3:14 pm Looks great man! Ill see you NEXT bootcamp |
|
|
|
|
Kellen Scanlon - September 20, 2011, 5:15 pm Exercise Tip of the day:
Cool-downs are an important part of a workout that are commonly over looked. A 5 to 10, even 20 minute cool down, depending on the intensity of your workout, can really make a difference in your recovery. If you are an athlete or just a regular day to day exerciser you may already know how crucial it is to feel fully recovered by the time of your next workout.
A proper cool-down consists of continuing to exercise at a low intensity <60% HR max for roughly 5-20 minutes. This cool-down exercise can speed up the removal of lactic acid from your muscles and help reduce the feelings of stiffness that you may experience after a strenuous workout.
Stretch your major muscle groups after your cool-down exercise to get the maximal benefits of stretching. If you stretch your muscles, tendons, and ligaments too aggressively before beginning your exercise, you risk damaging those tissues. Rather, wait until the tissues are warmed up by exercise, and you can perform better stretches that will minimize muscle soreness and may help prevent future muscle pulls and other injuries. |
|
|
|
|
 |
Elizabeth Biemont - September 14, 2011, 8:25 pm Looking forward to tomorrow's beach bootcamp!!:) |
|
|
|
Kellen Scanlon - September 15, 2011, 1:43 pm Going to be a good one! I hope this fog clears though, we need another sunny day to help increase our core temp before another butt kickin workout!!! Yee! |
|
|
|
 |
Marki Miner - September 12, 2011, 5:03 pm Looks great!!! |
|
|
|
|
|
Katelyn Wood - September 12, 2011, 3:41 pm woohooo so excited :) |
|
|
|
|
|
Kellen Scanlon - September 11, 2011, 6:42 pm Welcome everyone! I hope you enjoy our website. We look forward to seeing you Thursday at the free beach class! |
|
|
 |
Kellie Wood - September 11, 2011, 8:44 pm Nice job, it looks awesome! Hope I can make it this Thursday. |
|
|
|
