In Memoriam

Posted by Coach Stacy on July 21, 2012
Posted in: Motivation. 6 Comments

There is nothing in my life more precious to me than my daughter Presley.  Thus, I believe there could be nothing in life more unimaginably painful than the loss of one’s child.  Yesterday, many mothers and fathers lost their sons and daughters in the tragic and senseless movie theater shooting in Aurora, Colorado.  And this past year has been marked by the loss of three of my friends’ children – Perry, Sarah, and Sage.  I’ve struggled in each tragedy with what to say. 

“I’m so sorry for your loss.” 

“I hope that your happy memories sustain you through this time of sadness.” 

“You’re in my thoughts and prayers.”

But there are no words that can bring comfort to one dealing with a loss so unthinkable.  Debby tells me that it’s the “would haves” that are the most difficult to endure.  “Perry would have turned 21 yesterday.”  “Sage would have laughed so hard at that.”  “Sarah would have enjoyed the recital.” 

Would have.

Each of these souls — and all of those who lost their lives in Aurora — would have lived and breathed and laughed and cried today – but didn’t.  And no words can change that; nothing can bring these precious people back to their loved ones. 

Today, flags all over the country are flying at half staff in honor of the Aurora victims. And today my friend and former client Sasha Stallone will be laying her son Sage to rest.  Sage was also a friend and client of mine and I spent many a workout with this wonderful young man. When Presley was born, Sasha shared some wise mothering tips that I have never forgotten. She is a wonderful mother and my heart breaks for her.  

There’s a passage from The Little Prince that is particularly appropriate today:

“You – you alone will have the stars as no one else has them…In one of the stars I shall be living. In one of them I shall be laughing. And so it will be as if all the stars were laughing, when you look at the sky at night…You – only you – will have stars that can laugh.”  – Antoine de Saint-Exupéry

Peace be with you today, Sasha, and with Sarah’s and Perry’s parents and with all the loved ones of the Aurora victims.  There are many new stars in the sky today — and in them your precious ones are laughing.

Recess: What’s SUP?

Posted by Presley Fowler on July 19, 2012
Posted in: Physical Activity, Recess. Tagged: , , , . 1 Comment

If you’re looking for something new and fun to do on a hot summer day, look no further than your local lake or reservoir! These places offer a variety of awesome water sports from canoeing, to kayaking, to paddle boats, and the newest rage in the world of water: Stand Up Paddle Boarding, otherwise known as SUPing!

SUPing is a relatively easy activity to learn – much easier than, say, water skiing or kayaking.  All you need is a board that resembles a surf board in design, and a one sided paddle for steering.  Piece of cake, right? 

Well…….not exactly.

A couple of weeks ago, my mom (Coach Stacy) and our editor (Debby) and I decided to take my cousin Tori, who was visiting from out of state, to experience this challenge.  Hey, I was given the assignment to write about SUPing, so I figured I should at least try it first.  Our outing started with canoeing, which was challenging, but great fun.  The lake was so calm and peaceful – and once we got the hang of it, we didn’t want to stop.  Plus it turns out that canoeing is a terrific arm workout. Minor details like, well, steering the canoe were somewhat over our heads, but fortunately, there weren’t that many other vessels out on the lake that day, so the Search and Rescue team never had to be called in…..

SUPing was next on our agenda.  We started out just watching other SUPers out on the lake.  They were so graceful and it all seemed so effortless.  Well trust me, SUPing is not as easy as it looks, unless you have Hulk-like strength in both arms. 

 Tori and I went first; basically we were the guinea pigs. Coach Stacy and Debby wanted to see how the “pros” did it in order to avoid the risk of getting their hair wet when it was their turn!  Wimps!  However, once we got out to the deepest part of the lake, I was stuck in the same three foot area for a good five minutes.  I tried steering every way possible, in fact it came to a point where I was lying flat on my stomach on the board attempting to paddle with my arms like I’ve seen surfers do.  Unfortunately, that strategy didn’t work for me at all.  In fact, everybody thought I’d just gotten sea sick.

So my cousin Tori, who was pretty good at SUPing and floating along just fine thank you very much, saw me lying face down on my board and quickly paddled over to save me.  When she realized that I didn’t really need “saving,” and only needed to figure out how to steer the darned board, she gave me a quick lesson on “SUPing 101”:   If you want to turn, you have to lean in the direction you want to go and paddle backwards, then just keep paddling straight to get back to shore. Thank goodness we brought her along because I would probably still be in the middle the lake today.

Once we all got the hang of it, it was literally smooth sailing from there! Don’t let my slight struggles scare you away from trying this exhilarating sport. It is definitely something you should go out and try before the summer is over! When the forecast for the day is sunny and blue skies, what better way to spend it than on the water? Here are some tips to get you started:

  1. You really only need three important pieces of equipment for Stand Up Paddleboarding:  A paddleboard, a paddle, and a Personal Flotation Device (PFD), or lifejacket.
  2. As far as the board goes, there are different sizes. Usually any board in the 10-12 foot range will be fine for just about anyone. But the larger the board, the more weight it can comfortably hold. So 10 foot boards are good if you weigh under 150 lbs, 11 foot boards are good if you are in the 150-200 lb range, and 12 foot boards are good if you are 200 lbs or heavier.
  3. The paddle shouldn’t be too tall for you, otherwise steering will be difficult. It shouldn’t be taller than your reach, and you should have a slight bend in your elbow, that’s how you will know if it’s the right sized paddle.
  4. Some experts also recommend that you equip yourself with a whistle (for blowing if you’re in distress) and a flashlight (for night SUPing).
  5. Mounting the board may be the hardest part of SUPing.  Mount the board in shallow water and start in the kneeling position.  Once you’re ready, switch to a standing position, one foot at a time and place your feet just behind the center point (the sweet spot) of the board.
  6. Keep your feet parallel about hip-width.  SUPing is a great core workout – use your core to help you balance.  Try to stand up straight with your knees slightly bent.
  7. Paddling is easy.  If you’re paddling on the right side, your left hand should be at the top of the paddle and your right hand about 1/3 of the way down.  If you’re paddling on the left side, reverse that.  Keep your strokes smooth and short and close to the paddleboard.
  8. Another easy method for turning your paddleboat:  If you want to turn right, paddle on the left side.  If you want to turn left, paddle on the right side.

Note from the Editor:  Stand Up Paddleboarding is the fastest growing water sport in the U.S. today.  It’s an outstanding full-body workout involving your arms, legs and core and it’s growing in popularity as a cross-training activity for ice skaters, skiers, snowboarders, and cyclists.  AND it’s great fun. 

If you’re ready to jump in, check out this excellent video, SUP: The Basics, produced by www.eastcoastpaddlesurfing.com.  It’s very basic and includes step by step instructions on paddle boarding, everything from mounting to steering your board.

Sizzling! Beat the Heat of Summer 2012

Posted by Debby Ridgell on July 17, 2012
Posted in: Pass the Health. Tagged: , , . 2 Comments

Cities from coast to coast are buckling under the epic heat wave that has produced record shattering temperatures of 100° and hotter during June and July.  And since there seems to be no relief on the horizon, we thought we’d post these 10 easy suggestions on how to beat the heat wave of Summer 2012:

  • Sun Block!  No, not the kind you slather on your skin, although if you’re planning to spend time in the sun, that’s not a bad idea.  But you also want to block the sun’s rays from beaming into the house.  Before you leave home in the morning, shut the blinds, shades or curtains.  If some of your windows don’t have coverings try hanging a white or light colored sheet over them to block the sun.   If your property doesn’t have mature trees that can provide shade, you might also want to look into installing awnings over the windows that take the most direct rays from the sun.
  • A/C Efficiency – Do It Yourself!  If your house has central air conditioning, you’ll need to do a little routine maintenance on your unit to ensure that it’s functioning at peak efficiency.  Now, I know what you’re thinking.  “Moi?  Fix the A/C?”   Sure, it’s easy!  Check out this short Air Conditioner Maintenance video from HouseSmarts DIY.  If your house is not air conditioned, try making your own.  Here’s how.  Place two frozen liter-sized water bottles in a bowl in front of a fan.  Turn the fan on and sit or lie down in front of it.  As the ice in the bottles melts, the air around them cools and the fan blows that cool air onto you. 
  • Shut Out!  Be sure to close your windows during the extreme heat of the day.  It’s a good idea also to check and make sure the damper of your fireplace is closed so that the warm air doesn’t get sucked inside.  Go ahead and open them back up in the evening after the sun has gone down.  If you can, try to open your windows strategically so as to set up cross breezes through the house.  Also be sure to install window safety guards to prevent break-ins through your open windows.
  • Turn It Off!  Most everything that runs on electricity generates heat – your TV, computer, oven, dishwasher, clothes dryer, coffee maker, and lights.  Do yourself a favor and avoid turning any of these on during the heat of the day.  Allow your clothes and your dishes to air dry.  Don’t cook in the oven (easy enough for me); instead use the microwave to heat food.  Read a book or a magazine instead of watching TV or playing a video game.
  • Eat, Drink and Be Cool!  Opt for cold meals on the hottest days.  Eat lots of fresh and juicy fruits such as grapes, watermelons, oranges, and peaches.  Indulge in frozen treats like ice cream, frozen yogurt and custard.  Anything mint flavored creates a cooling sensation and believe it or not, spicy foods will help you chill too because they increase bodily perspiration, which cools you down as it evaporates.  Drink lots of cold water (at least 8 oz per hour), which is always good for you.
  • Cool Threads!  Dress for the hot weather, or don’t dress at all if you can get away with it.  The fewer clothes on your body, the cooler you’ll be.  If you absolutely must don a layer of clothing, dress in light colored, loosely woven fabrics such as cotton or silk unless you’re opting for “performance fabrics” designed to keep the skin cool and dry.
  • Get Wet!  This may be the simplest strategy to beating the summer heat and the possibilities are endless.  Find a body of water and jump in.   Enjoy the myriad of water sports and recreational activities that are available close to your home.  Ever heard of SUPing?  Read all about it in Presley’s post later this week.  Or just go swimming.  If you don’t have access to a body of water, get wet using your bathtub, shower, wading pool, sprinkler or hose.  Use a mister or a regular old squirt bottle and spritz yourself every 20 minutes or so.  Wet your t-shirt and let it air dry or soak a bandana in cold water and wear it around your neck.  Try like I did today and soak your feet in a public fountain (even though the sign said “Keep Out”) and you’ll cool down considerably.
  • Hide Inside!  Enjoy the cool air inside the library or coffee shop, the mall, museum, church or movie theater.
  • Chill Out with a Good Read or DVD!  “Think cold” by reading all about it or watching it on your flat screen.  Good choices are:
    • Smilla’s Sense of Snow by Peter Hoeg
    • The Shining
    • Into Thin Air by Jon Krakauer
    • Fargo
    • Winter Solstice by Rosamunde Pilcher
    • Inception
    • Icebound by Dean Koontz
    • The Day After Tomorrow
    • Anything by Dana Stabenow or Sue Henry
    • Happy Feet
    • Snow Angels by Stewart O’Nan
    • The Lion, the Witch and the Wardrobe
  • Cool Your ZZZZs!  Bring a couple of ice bags to bed with you to cool you down as you’re trying to fall asleep.  If the heat continues throughout the night, try this trick with several ice bags, rotating them in and out of the freezer as you awaken because of the heat.  You might also try placing a small pillow in the freezer a couple of hours prior to retiring and bringing that to bed with you.

Do you have a suggestion for beating the summer heat?  Tell us all about it by clicking on the “Leave a Comment” link in the title box above!

Ask Coach Stacy: Easy Recipes for College Students

Posted by Coach Stacy on July 12, 2012
Posted in: Ask Coach Stacy, Diet & Nutrition. Tagged: , . Leave a comment

Q: I’m interested in some ideas for easy, but delicious recipes to cook for college kids.  I’ve lived two years on campus at Texas State and purchased meal trades those two years.  I’m used to having hot and ready meals after a tiring practice.  Next year, though, I’ll be living in an apartment with a huge and spacious kitchen.  But I’m afraid I’ll get so busy that I’ll hardly use the kitchen and buy take-out every day instead.  Do you have some suggestions for recipes that may be filling but easy to make – and good for athletes?  I would like to practice a few dishes now before I go back to school so that I’ll have a few recipes “down” before fall. – Kendra, San Marcos, TX

A:  Kendra, this brings me back to my days in college when I lived on SpaghettiOs – ate them with my Ruffles potato chips and polished them off with a couple of Dr. Peppers.  A meal for a champion, right?  All the while majoring in Health and Physical Education!  Now I’m trying to teach my daughter, who’s also in college, to avoid a diet of fast and processed foods.  I’ve been making her try lots of fruits and veggies and having her watch me cook so that she’ll know how to do it when she, too, goes back to school in the fall. 

We all tend to get caught in the trap of take-out and processed foods because we’re busy and tired and such food is quick and easy.  But not only is take-out and processed food often unhealthy, but it also costs more.  It’s okay once in a while, but you don’t want to make a steady diet of it.  It’s always good to have a plan and I love the fact that you’re being proactive.  You know you’ll be busy with school and practice.  So keep your refrigerator and cupboards stocked with healthy alternatives that you can prepare and eat in very little time.  This includes nuts, fresh fruits, veggie trays, and low-fat yogurt.  Try cereals that are low in sugar and carbs and low-fat milk.  Also be sure to include plenty of water.  

Here are a couple of easy recipes that we found on the Minnesota State University’s Student Health Services website.  We were tickled to find the “Zesty SpaghettiOs” recipe and the Chicken and Biscuit Pot Pie would equip you with leftovers for several days at a time.  Let us know what you think and continue tuning in – for the next several weeks we’ll feature many more easy, inexpensive and nutritious recipes ideal for college students!

Zesty SpaghettiOs

2 cans (15oz) Original or Fun Shapes SpaghettiOs

1 can (15 oz) kidney beans, rinsed and drained

2 green onions, thinly sliced

1 Tbsp chili powder

½ cup shredded reduced fat Cheddar or Monterey Jack cheese

Combine all the ingredients except the cheese in a large non-stick skillet.  Cook uncovered over medium heat until heated through, stirring occasionally.  Sprinkle with cheese, cover and cook until cheese melts, about 1-2 minutes.

* Mix together low-fat yogurt and fresh fruit for a tasty dessert and to make a balanced meal.

Yields 4 servings; estimated cost per serving, $1.35

Per Serving:

315 calories, 2.5 g fat, 1 g saturated fat, 0 g cholesterol, 940 mg sodium, 55 g carbohydrates, 12 g dietary fiber, 13 g protein

Chicken & Biscuit Pot Pie

3 cooked, skinless boneless chicken breasts, diced (or 1 can [10 oz] chicken breast in water)

2 c frozen mixed vegetables, thawed and drained

½ medium onion, finely chopped

1 can (10 ¾ oz) cream of chicken soup

1/3 cup skim or 1% milk

½ tsp garlic powder

¼ tsp black pepper

4 refrigerator biscuits (like Pillsbury Hungry Jack)

Preheat oven to 350° F. Coat an 8”X8” baking dish with cooking spray (like PAM).  Add chicken, mixed vegetables and onion to baking dish; stir to mix.  In a medium bowl, mix together soup, milk, garlic powder and pepper.  Pour the soup mixture evenly over the chicken and vegetables, and then place the biscuits on top.  Bake uncovered for 25-30 minutes or until the biscuits are browned and the mixture is heated through.  Complete your meal with canned (whole berry) cranberry sauce and a glass of milk.

Yields 4 servings; estimated cost per serving, $1.45

Per Serving:

300 calories, 7 g fat, 2 g saturated fat, 50 mg cholesterol, 450 mg sodium, 36 g carbohydrates, 5 g dietary fiber, 24 g protein

Pass the Health: Vexing Vending Choices

Posted by Debby Ridgell on July 9, 2012
Posted in: Diet & Nutrition, Pass the Health. Tagged: , , . Leave a comment

It’s 3:30 p.m. and your stomach is starting to growl.  Your willpower is waning but a deadline is looming – so you head to the office break room for a quick fix from the vending machine.

Hold on there, ace.  Think before you press those buttons.  Here are your best and worst vending choices:

 

 Five Healthy Snacks

Planters Sunflower Kernals (1/4 cup)

160 calories, 14 g fat (but it’s the healthy kind), 1.5 g sat fat, 4 g fiber

Baked Lays Original

210 calories, 3 g fat, 0 g sat fat, 4 g fiber

Snyders of Hanover Mini Pretzels (20)

110 calories, 0 g fat, 0 g sat fat

Fig Newtons

190 calories, 0 g fat, 0 g sat fat, 2 g fiber

Smartfood Reduced Fat Popcorn

120 calories, 5 g fat, 1 g sat fat, 2 g fiber

Five Snacking Disasters

Drake’s Apple Fruit Pie

440 calories, 27 g fat, 7 g sat fat, 8 g trans fat

Pop-Tarts Frosted Strawberry

420 calories, 10 g fat, 2.5 g sat fat, 40 g sugar

Austin Cheese Crackers with Cheddar Cheese

210 calories, 10 g fat, 2 g sat fat, 4 g trans fat

Snickers Bar

271 calories, 13.6 g fat, 5.2 g sat fat, 28 g sugar

Hostess Suzy Q’s

460 calories, 18 g fat, 9 g sat fat, 42 g sugar

Best Bet: Pack These Snacks

Save your quarters.  Instead of raiding that vending machine, pack your snacks from home for the week and make them healthy choices:

Almonds

1 large handful – 24 almonds – packs a powerful nutritional punch

163 calories, 14 g fat, 1.1 g sat fat, 6 g protein, 3.5 g fiber

Fat Free Cottage Cheese (1/2 cup)

75 calories, .5 g fat, 16 g protein

Hard Boiled Egg

78 calories, 5.3 g fat, 1.6 g sat fat, 6.3 g protein

Frigo Light String Cheese

60 calories, 2.5 g fat, 8 g protein

Apple (1 medium Gala)

74 calories, 0 g fat, 1.5 g fiber

What’s your fancy?  Do you have a favorite go-to snack that’s both handy and healthy?  Tell us all about it by clicking the “Leave a Comment” link in the title box above!

Coach’s Daily Dose: Water Workouts — Aquarobics

Posted by Coach Stacy on July 6, 2012
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , . Leave a comment

 

“The water is your friend.  You don’t have to fight with water, just share the same spirit as the water, and it will help you move.”  ~Aleksandr Popov

What a great friend the water can be.  So cool and inviting on these toasty summer days.  Water has a magical effect – at once soothing and invigorating – and fun for people of all ages and abilities. 

But churning out laps is not the only way to burn calories in the water.  Aquatic exercise is making a big splash at pools across the U.S., offering new twists in water workouts such as Aqua Action, Aqua Yoga, Water Tai Chi and Aquarobics.  Aquarobics is a unique approach to cardiovascular exercise in water.  You start with stretching moves that warm you up, then move on to the aerobic (20 minutes) and strengthening phases and end with a cool down.  You can be creative and design your own exercises to fit your personal health needs.  You can start a group, join a group, or exercise on your own, but for safety reasons it’s best to not be alone in a pool during your workout.

Start slowly, increasing your time in the water as you become stronger and get used to the water’s gravitational forces.  Water provides a safe workout venue that even non-swimmers can pursue in the shallow end of the pool – and you don’t even have to get your hair wet!

Before I share a Sample Workout, it’s important to note that keeping a check on your heart rate during your workout is a smart idea. Never exceed your maximum heart rate, which is calculated by subtracting your age from 220.  Check with your physician first for recommendations on heart rate limits.  Generally speaking, for beginners it is best not to exceed 70% of your maximum heart rate.

Sample Workout:

First immerse your self at a level where you feel most comfortable in the water.  Each exercise below can be done between 10 and 20 times, depending upon your own preferences and endurance.  If one of these moves bothers you, simply skip it.  Turn on some music to spice things up a bit. 

  1. Climb the mountain
  2. Tick tock side stretches, arms overhead
  3. Side bends
  4. Arm circles, forward and backwards
  5. Front scissor walk
  6. Rockettes leg kicks
  7. Helicopter waist twister, straight arms outstretched side to side
  8. Elbows to opposite knees
  9. Hug your knees, one at a time
  10. Hula pelvic circles
  11. Chubby Checker twist, alternating legs
  12. Touchdown front arm raises
  13. Airplane side arm raises
  14. Straight arm hand claps
  15. Row the boat, hands open
  16. Fencing lunges, both sides
  17. Forward march
  18. Ski jumps, side to side
  19. Golf swings
  20. Karate kicks with punch
  21. Partial back bends
  22. Surf board lunges, alternating legs
  23. Trampoline jumps, two legs then alternating one leg
  24. Rocking horse
  25. Jumping jacks
  26. Bicep curls
  27. Charleston kicks, slap hands to ankles behind you
  28. Donkey kicks, alternating legs
  29. Speed skater lunges
  30. Take a jog
  31. Washing machine twist, bent arms chest high
  32. Walk it out
  33. Climb down the mountain
  34. Take a bow to four corners

Be sure to hydrate after your workout – and if you’re outside, don’t forget the sunscreen.  Most importantly, enjoy your workout.  And just remember When You’re Moving, You’re Improving, even when you’re all wet!

Coach’s Kitchen: Patriotic Fruit Kabobs

Posted by Debby Ridgell on July 3, 2012
Posted in: Coach's Kitchen, Diet & Nutrition, Healthy Recipes. Tagged: . 1 Comment

Serve this healthy, cool and refreshing treat at your Independence Day barbeque!

1 ½ cups strawberries

2 bananas

1 cup blueberries

1 cup nonfat vanilla yogurt (optional)

½ cup dried, shredded coconut (optional)

8 wooden skewers

Wash strawberries and blueberries.  Chop strawberries into large chunks.  Peel and cut the bananas into large chunks.  Slide pieces of fruit onto skewers leaving space on the ends of the skewers for handling.  Serving Option:  Spread yogurt onto a wide plate and roll kabobs in the yogurt until lightly coated, then sprinkle kabobs with shredded coconut.

Pass the Health: Save the Dip!

Posted by Presley Fowler on July 1, 2012
Posted in: Pass the Health. Tagged: , . Leave a comment

Since I’ve been home this summer, I’ve gone to several graduation parties and summer barbeques, and I always seemed to run into the same “enemy” at each of them: the dip bowl, and sometimes more than one of them. Chips and dip and veggie trays are always a popular and easy snack for these events and I love to partake in them.  But I’m always weary of those “double dippers” out there, especially at parties where I don’t know half of the people. My mom taught me at a very young age all about germs from sharing food and drinks. She always said if someone took a drink out of my glass or container, I should stop drinking out of it completely. I don’t think my mom ever thought I’d become such a “germaphobe,” but that’s me!  And so, “double dippers” are high on my list of people to avoid!

But it’s not like double dipping is an abnormal fear. And that’s why I decided to write this post, as a sort of warning and a plead to “Save the Dip,” and your health for that matter. Did you know that it only takes three to six “double dips” for a dip to be exposed to bacteria? 

“But wait,” you say, “I don’t double dip – I flip.”

Some people think that the “flipping” technique combats the evils of double dipping, but unfortunately the opposite is true. Say you have a carrot, and you dip it in the ranch dip, take a bite, and then flip it around and dip the unbitten end. Seems harmless right? (I even thought so!) This can actually be more harmful to your health because now the dip is exposed to the bacteria from your hands, which is worse than bacteria from our mouths.

So here are some basic suggestions most health experts would tell you when it comes to avoiding double dipping as much as possible. You can buy bite sized, or “one bite” foods so that the party goers will only need to dip the snack once. Or you can put a spoon in the dip bowl to encourage your guests to put a desired amount of dip on their own plate (I know if I see a spoon in the dip I always use that technique). It’s not a cure all for the double dipping conundrum. There are just some people out there who were born double dippers!  But it’ll help squelch the problem somewhat and safe guard your health.       

Let’s work together to “Save the Dip”, and enjoy the parties!

Note from Coach Stacy:

According to food safety experts, it’s unsafe to leave dips and such out for more than two hours, otherwise bacteria will take hold.  So, when preparing your dip, mix it in two separate containers.  Leave one in the refrigerator and after a couple of hours, ditch the dip that’s been out and replace it with the one cooling in the frig.

Coach’s Daily Dose: Swim Yourself Fit

Posted by Coach Stacy on June 29, 2012
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , . Leave a comment

Who’s Up for a Swim?

While exiting Coors Field after Colorado Rockies game a few weeks ago, I was amused by a game the fans were playing out on Blake Street.  A group of teenagers, arm in arm, were strolling down the street amid the crowd of revelers.  “Marco!” they hollered.  “Polo!” the crowd responded.  On and on this continued as the teens made their way into the Lodo night.  I couldn’t help but smile, not just because the Rockies had actually won a game, but because the warm summer evening and Marco Polo brought me back to my childhood days trying to beat the Texas heat in the local pool – swimming, playing, and having fun.

The U.S. Olympic Team Trials in swimming have reminded me that for some, swimming is not just a casual pastime.  Swimmers have bodies to be admired – lean, straight and muscular. They make swimming look effortless as they glide across the water.  We’ve witnessed amazing Olympic swimmers through the years in Mark Spitz, Colorado’s own Amy Van Dyken, and Michael Phelps. 

But swimming is not just for kids – or Olympians.  Health clubs have reported an 18 percent surge in memberships with clubs that have swimming pools.  Many of these members are baby boomers who have special health limitations and turn to the water for their exercise.  Many families turn to swimming pools and water parks as ideal playgrounds.  So let’s explore the many approaches you can use to swim yourself fit.

Swimming has tremendous health benefits because it works your whole body inside and out, from your muscles to your heart and lungs.  Swimming in water is low impact and causes no stress on joints and bones.  Because of this, it is an ideal activity for those with special health limitations. You never hear anyone come out of the water saying, “Oh my aching back!”  What’s more, working out in water improves your core stabilization, balance and posture.

Working out in the pool is like a weight room underwater because the more force you use, the more resistance you experience. Movement on land uses gravity (downward force).  When you move in water, the main force is buoyancy (upwards force). Try a bicep curl standing in the water:   The force is harder on the triceps going down through the water, unlike the same movement on land, for which the force is easier on the triceps.  Gravity on land helps you on the down portion and buoyancy in water helps you on the up movements.

Water also improves muscular imbalance, strength and endurance, as well as flexibility. Water provides 15 x more resistance than dry land workouts.  What’s more is that simply floating can have a meditative effect on your stress level because our bodies are 60% water.

Calorie Burn

I am often asked, “What is the best exercise I should be doing?”  I always say, “The one that you will do.”  Many fitness experts say that swimming is not the best exercise for dropping pounds fast.  This has a lot to do with the coolness of the water, which keeps you from heating up, whereas in a land workout your body has to keep burning calories to cool off, even hours after you’re finished.  But if you like to swim, then by all means swim, because any form of exercise, be it swimming, walking, biking, is preferable to no exercise. Mix up your workouts with some weight training and alternate your cardio routines. Losing weight is all about burning more calories than you take in while eating. So make healthy food choices to complement your program. It is important to be consistent with an exercise program that you enjoy, which sure beats avoiding one you hate.  So, jump in and swim yourself fit!

Swimming burns calories at a rate of 3 calories a mile per pound of body weight. If you are using a pedometer to keep track of your activity, swimming leisurely equals 182 steps/min.

Based on 1 hour of activity 130 lbs 155 lbs 190 lbs

Swimming laps, freestyle, fast, vigorous effort

590

704

863

Swimming laps, freestyle, light/moderate effort

472

563

690

Swimming, backstroke, general

472

563

690

Swimming, breaststroke, general

590

704

863

Swimming, butterfly, general

649

774

949

Swimming, leisurely, general

354

422

518

Swimming, sidestroke, general

472

563

690

Swimming, synchronized

472

563

690

Swimming, treading, fast/vigorous

590

704

863

Swimming, treading water, moderate effort

236

281

345

Running, general, 12 min. miles

472

563

690

Tennis, singles

472

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But churning out laps is not the only way to burn calories in the water.  Tune in next week for a sample “Aquarobic” workout.  Meanwhile, go ahead – make a splash!

Have you had success in “swimming yourself fit?”  Tell us about it by clicking “Leave a Comment” in the title box above.

Pass the Health: What’s Cookin’? Hopefully Not You!

Posted by Debby Ridgell on June 27, 2012
Posted in: Pass the Health. Tagged: , , . 2 Comments

I have a vivid memory of the first time I heard the old John Denver tune, Sunshine on My Shoulders.  Lying miserably in bed, recovering from severe sunburn caused by a full day of waterskiing without sunscreen, I remember thinking, “Johnny, sunshine most definitely does not make me happy today.”

While recent research suggests that limited daily exposure to sunshine can be beneficial – 10 minutes or so a day helps the body create Vitamin D, which assists in the absorption of calcium for healthier bones – it is still recommended that sun worshippers employ certain safety precautions while enjoying those glorious rays to prevent skin and eye damage later on down the road:

Remember that damaging UV rays are at their strongest between the hours of 10:00 a.m. and 2:00 p.m. each day, so it is best to limit exposure to the sun during those hours.

  • Use sunscreen with an SPF of at least 15 (30 for children).  The Sun Protection Factor is how much longer you can be in the sun without burning if you are wearing protection.  If you would normally burn after, say, 10 minutes, then applying a sunscreen with an SPF of 15 will give you 15 times the protection – or 150 minutes.
  • Apply sunscreen and lip balm liberally every 2 hours – and don’t forget those tricky spots like ears, feet and neck.  Reapply sunscreen after swimming.
  • Protect your eyes by wearing UV protective sunglasses to reduce the chances of cataracts and other eye ailments.
  • Cover up with a hat and tightly-woven protective clothing if you know you’re going to be in the sun for a prolonged period.
  • Seek shade whenever possible.

All of these strategies will be useful in preventing sunburn.  But what do you do after the fact?  Mild sunburn can be treated with:

  • Aspirin or ibuprofen
  • Cool compresses or soaks in the tub – oatmeal baths work wonders
  • Hydration – drink plenty of water to replenish lost fluid, which is common with sunburn
  • After-sun creams and lotions like calamine and aloe vera, but avoid greasy creams as they tend to trap the heat and make symptoms worse

So there you have it.  May this summer’s “drops of golden sun” be good to you!

Tell Us All About It!  Do you have a sunburn story, a favorite sunscreen, or a sunburn remedy you’d like to share?  Tell us all about it by clicking on “Leave a Comment” in the title box above.

For more information on sunburn protection download the Center for Disease Control’s Choose Your Cover brochure.