Ask Coach Stacy: The 411 on Treadmills

Posted by Coach Stacy & Debby Ridgell on April 20, 2015
Posted in: Ask Coach Stacy. Tagged: , , . 1 Comment

treadmillA:  Q:  My husband and I are looking to purchase a compact treadmill and as we’ve never owned any large pieces of fitness equipment, we’re feeling overwhelmed by all the choices. I wanted to tap your expertise and hope you can give us some guidance how to go about this. It would be so great to know if there are places where we can get gently used treadmills too.  – Padma, Centennial, CO

Great question Padma! With winter refusing to ease its icy grip, we’re reminded that the treadmill is a handy and versatile piece of equipment to own, whether you’re a walker or runner. But treadmills aren’t cheap so it’s important to make a sound decision in your purchase. You get what you pay for, so the cheapest choice or the treadmill on sale is not always your best bet. Here is a treadmill buying plan to guide you in finding the machine that’s right for you.

  1. CONSIDER YOUR SPACE

Treadmills are around 6.5 feet long and 3 feet wide, some weighing in at 400 pounds. Obviously, you’ll need an outlet nearby and a floor space that can handle the poundage. Some people like to situate their treadmills near windows to look out or a TV for viewing. I always recommend putting the treadmill where you will use it. If you plant it in the basement, for example, and hate being in your basement, you probably won’t get much use out of it. Make the space for your treadmill inviting.

  1. DETERMINE YOUR NEEDS

Are you looking for a lot of bells and whistles such as docking stations, heartrate monitors, virtual running trails and the like — or just a simple unit with handrails and an adequate motor? Would you like a built in TV (extra) or wifi options? Do you need a cup holder, a place for your iPad or a reading rack for your magazine?

  1. SHOP

Go shopping and compare prices, and be sure to try different models out in the store. You want to look for treadmills with no less than a 1 horsepower, and I recommend at least 1.5 hp. If you will primarily be running, you’ll need a treadmill with more horse power (2.5-3.0) and a longer foot bed.

  • Horse power 1.5 best for walking, 2.5 for running.
  • Belt 48 inches long, 16 inches wide.
  • Look for speed options of up to 10 mph as well as incline capability.
  • Does the unit absorb shock and have good stability (no shaking when turned on).
  • Check on the noise – if the motor runs loudly, that may be a problem.
  • Make sure the control panel is in reach of your hands and the safety button is easy access.
  • Does it come with a warranty of 2-3 years on moving parts and 1 year on labor? Save your money on any extended warranty, as these are generally not necessary.
  • Are delivery and set up included?
  1. THE TREADMILL DRAFT

I recommend researching treadmill reviews in Consumer Reports. Most quality treadmills cost a minimum of $1,000. There are many that cost less but they won’t last long.

  • Best Quality Home Use

Nordic Track Commercial 1750 – $1,500

Landice L7 $3700 – for serious runners

Proform Pro 2000 – $1,199.00

  • Best Inexpensive Treadmills – most have a shorter bed, which is not good for runners, but okay for walkers

Horizon Fitness T101-04 – $799

Sole F80 – $1500 (but see above Nordic)

Pro Form Performance 505CST – $540 (slow service issues reported)

Gold’s Gym Trainer – $420 (wear and tear issues reported after 6 months

 

This should be enough to get you started.   As a coach I prefer quality over savings in purchasing fitness equipment. Craig’s List, eBay or garage sale treadmills may be cheaper, but they won’t necessarily last. I have had my Trotter Treadmill for 25 years and at the time of purchase it was pretty pricy at $3,000 dollars. Again, you get what you paid for – my Trotter’s still trotting – and so am I, after all these years.

No Excuses

Posted by Coach Stacy on March 1, 2015
Posted in: Motivation. Tagged: , , . 1 Comment

Kudos to Coach Stacy who was featured in the February issue of Scholastic’s Choices Magazine.  In case you’re wondering, Coach doesn’t fall for any of these excuses.  So get up, get out, and get moving!

Excuses9

Excuses10

Sage Advice from Our Favorite Cowboy

Posted by Coach Stacy on February 10, 2015
Posted in: Motivation. Tagged: , . 2 Comments

Will Rogers quote

A Few of Our Favorite Fitness Things

Posted by Coach Stacy & Debby Ridgell on December 14, 2014
Posted in: Pass the Health. Tagged: , , , . 1 Comment

gifts under the tree

Stumped for the perfect Christmas gift for your workout buddy? Here are a few healthy gifts and gadgets that are sure to please:

fitbitsFitbit Flex or Fitbit Charge: These nifty wristbands track movement as well as sleep – and sync wirelessly to your computer or smartphone. The Charge also functions as a watch and a caller I.D. The free Fitbit app functions as a handy calorie calculator and allows you to earn badges, taunt (or cheer) your Fitbit “friends,” and track your hydration. At $99.95 and $129.95, these activity trackers are reasonably priced and far more affordable than the Apple Watch, which is scheduled for release in early 2015 and will likely boast a price tag of over $300.

 


Tory Burch for fitbitBling Your Fitbit: If your friend or honey already sports a Fitbit Flex, how about helping her add a little bling with a Tory Burch Fitbit Bracelet or Pendant? A perfect gift for the fitness fashionista.

 

Bosu gift

 

Balancing Act: It’s still our favorite home gym tool for working the core and improving balance and agility. Dome up or down, the BOSU is the perfect training device at only $119.95.

 

 

skullcandy earbuds
Better with a Beat: How about some ear buds that are both sporty and sleek? Let’s face it, working out to some snappy tunes helps a body go longer, harder and faster. Skullcandy ear buds are both durable and affordable, from $19.99 to $49.99.

 

mastrads topchipsChip Away: Does your special somebody always seem to succumb to the crunchy temptation of salty and oily chips? Problem solved. Mastrad’s TopChips Chips Maker with Mandolin allows one to indulge in the crunch without the fat and calories.

 

stainless water bottleH2O on the Go: Reusable water bottles are at once thoughtful and practical. Not only do they remind us to hydrate often, which is critical to good health, but they’re also green, unlike the plastic water bottles that are so harmful to the environment. We like the Klean Kanteen because it’s “free everything” (BPA, lead, and other toxins) and also constructed with the germaphobe in mind. And you can’t go wrong with Earthlust’s whimsical stainless steel bottles.
christmas_bikeDeck the Bikes with Bells and Baskets: What healthier way to romp about town than pedal power? Whether commuting to work or running errands, these accessories will make the ride fanciful, fun, and secure.

Thule Bike Basket – $59.99

Electra Ringer Bells – Flag $8.99 or Peace $15.99

Fuuvi Charly Snowflake Reflectors – $7.50

OnGuard K-9 Folding Bike Lock – $89.95

 

Winter accessoriesWarm in Winter: Don’t let the cold, wintery air hold you and your friends hostage indoors. These stylish accessories will warm ‘em up from head to toe.

 

Cabelas Trapper Hat – $17.49

Ugg Double U Sheepskin Earmuff – $65.00

Sorel Tivoli II Suede Boot – $120.00

Green mountain snowshoes 1211_LLBeanGreenMountainSnowshoes_featured

 

A Walk Back in Time: We love snowshoeing – and the rugged, retro look of LL Bean’s Green Mountain Snowshoes will make the winter wonderland all the more compelling.

 

gift cardCarded: You can’t go wrong with gift cards to Whole Foods, Natural Grocers or Trader Joe’s, for healthy, natural and sustainable food and personal care products.

Playing It Forward to Aurora Shooting Victims

Posted by Coach Stacy & Debby Ridgell on November 22, 2014
Posted in: Uncategorized. Tagged: , , , . 1 Comment

aurora-shooting-vicitms-mdThanksgiving is a time when many of us take stock our numerous blessings – our health, our homes, our comforts and our loved ones. Unfortunately, many of our neighbors have not been so fortunate, and this Thanksgiving they won’t be counting their blessings, but rather, the days until the trial for the Aurora theater shooting victims begins – an ordeal in which many will be forced to relive the tragedy of the night on July 20, 2012 when a lone gunman entered the Century Aurora 16 Multiplex Theater and opened fire, killing 12 innocent people and injuring 58 more.

These victims – family members, friends, and loved ones of those killed, as well as witnesses to the horrors of that massacre – will need all the support our community can provide during the trial of accused gunman James Holmes, which is scheduled to begin in January of 2015.

And so, we’re asking for your help in this worthy cause. In three weeks, on Saturday, December 13, 1:00-4:00 pm, our nonprofit We Play It Forward is partnering with our good friends, Jacque Shumway and Joe Brady of the Living Younger Longer Institute, in a benefit concert for the Aurora Strong Resilience Center to support stress therapy programming and services to those attending the Aurora shooting trial. This worthwhile fundraiser, featuring the talented guitar duo Skanson & Hansen, will be held at 1298 Peoria Street in Aurora, and will also include good food and a silent auction. Seating is limited and tickets are just $30.

Log on to http://taichidenver.com/communityfunding.html more information, to purchase tickets, or to donate online to this worthy cause. Or if you can’t make the event and prefer to donate by check, simply mail your contribution to:

Living Younger Longer Institute

1529 York Street, #1

Denver, CO 80206

Questions? Call 303-744-7676.

We hope to see you there. Thank you all in advance for your support!

Two Guitars Make Aurora Strong FLYER

Coach’s Kitchen: Pumpkin Power!

Posted by Coach Stacy & Debby Ridgell on October 31, 2014
Posted in: Coach's Kitchen. Tagged: , , . 2 Comments

pumpkin patchBaked, beaten or pureed, pumpkin is a dietary power house, boasting a wide assortment of nutritional benefits. Loaded with healthy fiber as well as immunity-boosting vitamin C, pumpkin also contains L-tryptophan to boost your mood and beta-carotene for healthy vision.

Here are three delicious ways to add a little pumpkin to your palette today:

Roasted Pumpkin Guacamole (from www.bhg.com)roasted-pumpkin-guacamole-896981l1

1 ½ tsp olive oil

1 pie pumpkin, peeled, cut in ½ inch cubes to equal 1 cup (reserve remaining pumpkin for another use)

1 tsp kosher salt

2 avocados

½ cup finely chopped sweet onion

3 Tbs fresh lime juice

1 fresh red jalapeno chile pepper, seeded and finely chopped

¼ cup snipped fresh cilantro

½ cup toasted pumpkin seeds (pepitas)

¼ tsp toasted cumin seeds, ground, or ¼ tsp ground cumin

¼ tsp ground black pepper

 

Preheat oven to 375°. In medium ovenproof skillet heat half the olive oil over medium-high heat. Add cubed pumpkin, season with a pinch of he salt, and cook about 5 minutes, until lightly browned, stirring occasionally. Transfer skillet to oven. Roast pumpkin 5 minutes, just until tender. Remove from oven. Cool to room temperature.

Halve avocados; remove pits, leaving skin intact. Cup one half at a time in palm; score flesh with paring knife in a grid. Spoon avocado flesh into medium-size bowl. Add onion, lime juice, jalapeno, olive oil, remaining salt, pepper, and roasted pumpkin. Stir together; if desired, mash guacamole with fork. Serve immediately.

Yield: 8 Servings

Per Serving: 122 calories, 10 g. fat, 0 mg cholesterol, 250 mg sodium, 6 g carbs, 3 g fiber, 4 g protein

____________________________

 

Frozen Pumpkin Yogurt (from www.relish.com)frozen pumpkin yogurt

1 ½ cups Greek lowfat yogurt

1 ½ cups whole milk

1 ½ cups dark brown sugar

2 cups pureed pumpkin

¾ tsp cinnamon

¼ tsp nutmeg

 

Whisk all ingredients in a bowl until combined. Place in container of ice cream freezer and freeze according to manufacturer’s instructions.

Yield: 10 servings

Per Serving: 190 calories, 2 g fat, 5 mg cholesterol, 5 g protein, 39 g carbs, 1 g fiber, 30 mg sodium

_____________________________

 

Maple Nut Pumpkin Candies (from www.familycircle.com)maple nut pumpkin candies

1 cup light brown sugar packed

1 cup granulated sugar

¼ cup maple syrup

¼ cup unsalted butter

½ cup solid-pack pumpkin

½ cup heavy cream

1 tsp pumpkin pie spice

¼ tsp salt

1 cup walnuts, toasted and chopped

 

Line an 8 X 8 inch metal baking pan with parchment paper. Spray paper with nonstick cooking spray.

In a medium pot, combine sugars, maple syrup, butter, pumpkin, cream, pumpkin pie spice and salt over medium heat. Stir until butter is melted and all ingredients are combined. Bring to a simmer and cook 10 to 12 minutes or until temperature reaches 238° on a candy thermometer. Stir in walnuts

Pour mixture into lined baking pan. Cool 1 hour on the counter, then refrigerate an additional 1 hour. Slice into 36 squares.

Yields: 36 servings

Per Serving: 92 calories, 4 g fat, 1 g protein, 14 g carbs, 0 g fiber, 20 mg sodium, 8 mg cholesterol

Pass the Health: Breast Cancer Facts

Posted by Debby Ridgell on October 14, 2014
Posted in: Pass the Health. Tagged: , , . 1 Comment

Breast Cancer Piktograph

Ask Coach Stacy: Too Young for Coffee?

Posted by Coach Stacy on October 6, 2014
Posted in: Ask Coach Stacy, Diet & Nutrition. Tagged: , , . 1 Comment

tweens drinking coffee 3Q: My 13-year old daughter has been hanging out after school with friends at the local coffee shop. I’m concerned because I’ve heard that drinking coffee isn’t healthy for children and teens. After reading your recent article on the health benefits of coffee, I don’t know what to think. Could you weigh in on this? ~ Juanita, Montrose, CO

A: I’m glad you asked, Juanita. And the answer, of course, is everything in moderation. Too much coffee – at any age – is not a good thing, mainly because of the caffeine content. The FDA has determined that up to 400 mg of caffeine per day is fine for adults; unfortunately, it has set no specific guidelines for kids and teenagers.   However, Health Canada has recommended no more than 2.5 mg/kg of body weight. So a teen who weighs in at 125 lbs, should not drink more than 140 mg of caffeine per day. To put that into perspective, here is the caffeine content in common beverages:

  • Starbucks grande coffee – 330 mg
  • Brewed coffee (8 oz) – 163 mg
  • Red Bull – 80 mg
  • Mountain Dew – 54 mg
  • Iced Tea – 47 mg
  • Pepsi – 38 mg
  • Coca Cola – 34 mg
  • Chocolate Milk – 5 mg
  • 7-Up – 0 mg

Excess caffeine consumption can cause jitteriness and sleep deprivation – which obviously isn’t a good thing for kids or adults. But it can also lead to behavioral problems, hyperactivity, and difficulty in concentration with kids and teens. Also, coffee should definitely not be substituted for nutritionally healthier beverages such as milk and water. One other thing – because coffee is a diuretic and increases urination, this can lead to dehydration. Even worse, increased urination causes loss of calcium, which can lead to bone loss, since calcium is essential for bone growth. That old wives’ tale that coffee drinking will stunt one’s growth – well, maybe it’s not an old wives’ tale after all.

Forbidding your daughter from drinking coffee will only make her want to drink it more. My advice is that you encourage her to drink it, as well as all caffeinated, high-sugar beverages, only occasionally, in moderation – and not as substitutes for healthier beverages, especially water. You might even take it one step further and suggest that she and her friends take up active after school hobbies like intramural sports, biking, or even walking around the mall.

Coffee? Yes Please!

Posted by Coach Stacy on September 30, 2014
Posted in: Pass the Health. Tagged: , . 1 Comment

Coffee at the OasisToday was National Coffee Day. Actually, I celebrate national coffee day every day – but yesterday I enjoyed a whole lot of company in that commemoration. In fact, some 54% of the population in the United States drinks coffee on a daily basis. Lucky for all of us – half a dozen coffee joints from McDonalds to Dunkin’ Donuts distributed free cups of coffee to anyone who asked. And since there’s been a bit of buzz lately about the assorted health benefits of coffee, I decided to pack up my iPad and do some research while enjoying various and sundry free cups of jo all over town.

One of my first surprises lay in the discovery that coffee is actually a fruit. Specifically, the coffee bean is extracted from the cherry fruit. Who knew? And interestingly enough, the longer coffee is roasted, the weaker is the strength and impact of its caffeine, so that darker roasts deliver less caffeine than lighter roasts. I love the lighter roasts, which just might explain why I come across as being somewhat hyper.

Okay, very hyper.

During the 17th century in England, coffee houses were known as “penny universities” where a cup of coffee cost a penny and engaging conversation was held. Come to think of it, this might be where the expression “a penny for your thoughts” originated.

Coffee itself, before all the cream and sugar are added, boasts some surprising health benefits:

  • The smell of coffee alone provides an olfactory-approved aromatherapy.
  • Folks who drink 4-cups of coffee a day are less likely to have health issues such as certain cancers, stokes, type 2 diabetes, cardiovascular disease, Parkinson’s disease and dementia.
  • The caffeine in coffee, when not ingested in high quantities, can be quite beneficial to some.  However, decaf may be healthier for those who need to watch their caffeine intake because it raises blood pressure and epinephrine known as adrenaline.
  • Coffee is rich in magnesium and chromium, which help the body regulate insulin.
  • Studies have shown that drinking coffee can reduce the severity of symptoms in people who suffer from poor eyesight and tinnitus.
  • Coffee drinkers report experiencing improved mental acuity, and thus, improved performance at work, school or sports.
  • Drinking coffee is a very social and calming activity for some and therefore throwing down a cup or two opens the door to conversation and relaxation. For many, day without coffee is a day without sunshine.
  • Coffee aids “” Drinking coffee seems to stimulate the muscles of one’s colon.

Are there any negatives to drinking coffee? Well, if you’re drinking coffee in public, make sure you know where the restrooms are. Coffee is very effective as a diuretic. Coffee also contains acids which can irritate the lining of the stomach, therefore causing upset – so, know your limits. Finally, adding the “extras” (i.e., creams, sugars) into your coffee rings up quite the caloric punch, so beware!

I don’t know what I’d do if I ever had to give up coffee. My morning brew is like warm hug from a good friend on a cold day. How I do LOVE my coffee!

Fun, Frights and Fitness Galore: The 2014 Scream Scram

Posted by Coach Stacy & Debby Ridgell on September 15, 2014
Posted in: Pass the Health, Physical Activity, Recess. Tagged: , , , . 1 Comment

Scream Scram 3Where can you get fit, support a worthy cause, and have a blast – all while costumed as a creepy zombie or the evil Maleficent?   Why, the 2014 Scream Scram, of course!

This “spooktacular” 5K, on Friday, October 17, is Denver’s only nighttime Halloween race and delivers fun for the entire family. After the race, enjoy ghoulishly delicious goodies on Trick-or-Treat Street.

Costume prizes will be awarded for the following categories:Scream Scram 1

  • Best individual
  • Best family
  • Best group (minimum of 4)
  • Best child
  • Best pet
  • Best Scream Team (for those registered as a Scream Team)

Your event registration will include wonderful swag, including a Scream Scram t-shirt and goodie bag. But the best part is that proceeds from the race will go to support the Boys & Girls Clubs of Metro Denver.

Click here to register the 2014 Scream Scram, on October 17, 6:00 p.m. at Denver’s Washington Park. What creative costume will you wear?

Scream Scram 2