Pass the Health: Earth Day the Healthy Way

Posted by Debby Ridgell on April 22, 2013
Posted in: Pass the Health. Tagged: , . Leave a comment

up through treesThe very first Earth Day celebration occurred in 1970 amidst a growing consciousness of the need to protect the environment and our planet’s precious natural resources.   Forty-three years later, Earth Day is now firmly planted in the international psyche and millions of people worldwide observe the event.  So to mark today’s celebration, here are 10 health-promoting activities that help green up the planet at the same time:

  • Ride your bike to work if it’s feasible.  Not only will you get your cardio in, but riding your bike instead of driving helps to reduce harmful carbon emissions.
  • While you’re at it, do your workout in the great outdoors.  In doing so, you’ll enjoy the health benefits of fresh air as well as vitamin D from natural sunlight.  Take a walk, go for a hike, start digging in your garden or mow the lawn.  Just get outside and move.
  • Here in Colorado, winter hasn’t quite relinquished its icy grip.  But in other parts of the country it’s time to start turning the soil and sowing garden seeds.  If it’s still too cold for that where you live, try planting vegetable seedlings indoors instead.  They’ll be ready to transplant just a few weeks down the road – and your plate will be full of fresh garden veggies come fall and winter.
  • But don’t wait until fall – eat lots of fresh green vegetables today.  They’re low in calories and loaded with vitamins and dietary fiber.   Eat some whole grains along with those veggies.
  • Drink water – a lot of it.  It keeps your skin healthy looking, and helps your muscles and major organs to perform optimally.  Also, avoid using water bottles with plastic that contains biphenol A (BPA), which is a toxic chemical that is believed to cause a host of health problems.  Try investing in a re-usable bottle made with polyethylene, a plastic that manufactured without BPA.
  • Substitute a sugar-saturated dessert with fresh fruit or a sugar-free smoothie.
  • Say “no” to TV or other screen time tonight.  Instead read a good book or relax outside on your porch or deck.  How long has it been since you’ve simply sat an enjoyed the sunset?
  • Try concocting a homemade cleaning solution so as to avoid the harmful effects of many store-bought cleaning products.
  • Turn off your indoor lights and throw open those curtains and blinds – use natural light because it helps the skin manufacture vitamin D which helps in the formation of healthy bones and improves one’s immunity.
  • Clean out a closet or de-clutter one area of your home.  Less clutter tends to improve one’s psyche and cognitive functions.  Donate usable items to charity – then avoid going out and shopping for newer versions of the stuff you’ve given away.  Instead, enjoy the calming benefits of empty, unoccupied spaces in your home.

Have a happy and healthy Earth Day!

Coach Stacy’s FQ Quiz™

Posted by Coach Stacy & Debby Ridgell on April 15, 2013
Posted in: Diet & Nutrition. Tagged: , , , , , . Leave a comment

food personality

If you’re like many Americans, you struggle constantly in keeping that waistline from expanding.  Maybe you’ve tried different diets over the years, but none of them help you keep the weight off for good.  More often than not, the problem is your relationship with food – your “Food Quotient,” or food personality. The following “FQ Quiz” will help you identify problematic eating personality patterns – and recommend the best ways to combat those patterns.  Keep in mind, however, that good health is as much about the foods you eat as the activities you incorporate into your everyday life.  And no matter what your food personality is, it’s always a good idea to adhere to the following guidelines:  1) Try to avoid trans-fats-partially-hydrogenated oils, high fructose corn syrup, artificial colorings and MSG; 2) If you can’t actually pronounce the ingredients on the food label, it’s best to skip it; and 3) Eat the colors of the rainbow and food from the earth.

Now take the quiz to discover your Food Quotient and follow the path to healthier eating:

 

Mark the number that best answers the question:

1=never   2=rarely   3=occasionally   4=sometimes   5=majority of the time    6=frequently    7=always

 

 1 2 3 4 5 6 7

1) Your motto is, “Why cook when I can order take out? The value meal will save me money and time and keep me full.”

2) You never seem to be happy with the way you look even when you look good.

3) You rationalize that if you eat out of the box, the calories don’t count.

4) Breads, pastas, and sweets make you feel happy.

5) You never met a meat you did not like. You always feel better when you eat meat with every meal.

6) With your busy days and constant meetings, you forget to eat lunch.

7) You’re proud to wear shorts and a tank top and the idea of wearing a swimsuit does not make you panic.

8) You order the single burger without the sauce so that you can get the large fries – and you order the diet soda too.

9) You’ll try any diet in order to fit into your skinny jeans again.  Coffee and tea become your meal replacements.

10) You prefer to eat frequent little snacks than sit down to a full meal.

11) Your favorite foods tend to be white, sweet and fluffy.

12) You have to make an effort to find room on your plate for veggies.

13) Your car is a one-stop convenience store, where snacks are always available.

14) You rarely overeat, nor do you deprive yourself.  You like to snack on veggie and fruit trays.

Now let’s determine your FQ!

For each statement, place your score in the corresponding box.

 

 
A

1)      

2)

3)

4)

5)

6)

7)
B

8)     

9)

10)

11)

12)

13)

14)

Now add rows A and B.  The highest score represents your Food Quotient.  See the profile descriptions on the next page.

 

 
Score              
Profile Take out Wizard Deprivation Diva The Prowler Carb King/Queen Caveman On the Go All American

 

Profile Food

Take Out Wizard

 

You live for take out foods and know all the good places to feed those cravings. You avoid the healthy items on the menu. You’re a sucker for the Value meal – always looking for the most food for the dollar.  “Why cook when you can eat out?” is your motto.

Best bet is to avoid the fried, battered, dipped, creamy sauces.  Opt for grilled, lean cuts and steamed veggies with low fat sauces – preferably on the side. Watch the extra toppings.  Drink tea and water.

Deprivation Diva

 

You think, “If I don’t eat, I’ll get skinny.”  Wrong! You tend to let your emotions control your eating.  You care more about looking good than feeling good and will endure great sacrifice to look skinny at your High School reunion. You often feel hungry and lethargic but it’s worth it to fit in your skinny jeans. You survive the hunger pangs through frequent coffee and tea stops. Sadly, you look in the mirror and see yourself as fat.

Skipping meals results in low energy and any weight loss is due to a decrease in water and muscle, not fat.  Fat carries 4 Vitamins:  A, D, E, and K and low levels can cause poor hair and skin.  Best bet is to eat small meals throughout the day and be sure to add lean protein and fiber.

The Prowler

 

You are always on the prowl for snacks especially when you are bored or stressed. You take comfort in food.  You love happy hours, parties and buffets that you can graze to your delight. You think that if the food is free the calories don’t count. After all, you skipped meals so that you can snack more because snacks don’t seem to carry the caloric punch of meals.  The box says “low fat” — so you eat extra.  You have a habit of eating out of boxes in the pantry so that you really do not have to think about the calories. You also eat very fast then reach for the Tums.

Best bet is to eat when you’re hungry and not bored or stressed.  Have healthy snacks on hand so that you can make better choices:  air popped popcorn, fresh fruit, low fat yogurt, nuts, veggies, hummus, whole grain crackers, peanut butter, sorbet, graham crackers.

Carb King/Queen

 

You never met a carb you didn’t like! You crave bread, pasta, and sweets – and you rarely refuse that second round of drinks.  Carbs are confusing as there are “good,” “bad,”  “simple,” “complex,” “refined,” “unrefined” – and to really mess you up, there are also “net carbs.” You just know that sugary cereals and bread sticks make you happy.  You’re not much of a meat eater and prefer vegetarian items.

Remember that the more colors you eat the more vitamins you get! Best bet is complex carbs that break down slower and will not zap your energy so fast. Get these from whole grains, fruits, and vegetables that are high in fiber. Skip the processed foods and limit high sugar treats.

Caveman

 

You are a meat-loving machine and are always on the hunt for a protein high.  Your favorite season is barbeque season.  You are the King of the Grill! Your side dish is the #3 Meat Special.  Veggies?  Maybe you’ll save a tiny corner of your plate for them.

Compliment meals with whole foods that can give you more vitamins and minerals. Find some grains, fruits and vegetables that you like – your brain needs the carbs. Choose lean cuts of meat that you can grill or broil.

On the Go

You’re running constantly to meetings, soccer practice, errands, and events.  The trouble is, your only exercise is pressing on the accelerator.  Who has time to eat healthy?  For that matter, who has time to eat?

Best bet is to prepare ahead for meals and snacks. Keep healthy foods in your office and car that will hold you over and help you avoid the fast food drive throughs.  Cook meals in bulk ahead of time that you can easily warm up when you land.

All American

You are the envy of the neighborhood with your great body and perfect eating habits. You look terrific in spandex because of your healthy lifestyle. You have mastered the habit of balance and moderation.

Share your healthy eating tips and recipes with others and encourage them to give your habits a try. Remember:  It’s okay to splurge every now and then – enjoy that slice of birthday cake.

 

Fit RX: Work Those Thighs

Posted by Coach Stacy on April 9, 2013
Posted in: Fit RX, Physical Activity. Tagged: , , , . Leave a comment

thighsWhenever I take on a new client for personal training, I ask one key question:  “What part of your body do you want to change the most?”

A frequent response is, “I hate my thighs.”  In fact, a client I trained many years ago in Beverly Hills once said that while most people carry the weight of the world on their shoulders, she carried it on her thighs.  It evidently never occurred to her that her nightly indulgences in wine, cheese and chocolate had something to do with her prominent saddlebags.

So let’s examine this pesky trouble spot. The technical name for the front of the thigh is quadriceps. “Quad” means four – thus, there are four main muscles in the thigh:

  • Rectus Femoris – located in the center of the thigh and its main function is to extend the knee and flex the hip.
  • Vastus Lateralis – lateral means “side” and its main function is to extend the knee.
  • Vastus Intermedius – lies directly under the rectus femoris in the center of the thigh and its function is to extend the knee.
  • Vastus Medialis – medial for “middle,” so this is the muscle found in the center of the thigh.

Strong, sculpted thighs not only make your chores easier but also make your clothes fit nicely. The main reason my clients want to work their thighs is to improve their appearances – to look good in shorts and swimsuits.  But my goal in working their thighs is to help make them stronger overall.  Here are some of my favorite thigh exercises that I teach clients.  Please note that if you have any knee problems you may need to modify these to avoid injury.

Sumo Rotational Squat – Think of the Sumo Wrestler stance and you get the picture. You start by standing with your feet spread far apart outside your hips.  From there you squat down Sumo-style.  Hold and rotate on one leg 180°; hold and rotate back. Repeat 5-10 times and then switch to the opposite leg.  For a more advanced move hold a medicine ball during the exercise.

Sumo rotation 1

 

 

Sumo rotation 2

 

 

Sumo roation 3

 

 

 

 


Sumo Squat with a Medicine Ball or Dumbell – Same Sumo stance as above without rotating. Hold a medicine ball or dumbbell, then Sumo squat up and down for at least 10 reps.

Sumo squat with dumbbell

 

 

 

 

 

The Squat – A classic move that never gets old, and highly functional too, as it’s replicated constantly in daily activities.  Think of the movement getting in and out of a chair and there you have the Squat.  Many of us tend to plop in our chairs and that’s one reason our quads get out of shape. Stop the plopping – work those quads.  Use the Squat as a refreshing re-boot when your brain starts to lag in the middle of the afternoon at work.  Use your office chair, but make sure the rollers are locked or that the chair is stabilized against a wall so that it doesn’t roll away.  You can also modify this exercise, squatting against a wall.

Chair squat

 

 

 

Wall squat

 

 

 

 

 

Lunge – Another classic exercise that never goes out of style.  Lunges can be modified to fit your level of fitness.  The deeper the dip, the greater the burn.  If you have bad knees, decrease the dip.

Lunge

 

 

 

 

Leg Extension – Use the leg extension machine at your gym for 2-3 sets of seated leg extensions. Or, if you have bad knees, use a chair and add a band for resistance.  But if you want a boot camp move, add Russian kicks to your workout. Move over, Mikhail Baryshnikov.

Leg extension

 

 

 

Russian kicks

 

 

 

 


Side Plank Thigh Burner – Lie on your side with your elbow on a mat.  Bend the bottom knee and lift the other straight leg up and down.  Repeat 10-20 times then switch sides.Side plank with kick

Ask Coach Stacy: Soy – Diet Friend or Foe?

Posted by Coach Stacy & Debby Ridgell on April 3, 2013
Posted in: Ask Coach Stacy, Diet & Nutrition. Tagged: , , , , , . Leave a comment

Boiled edamame

Q:  About two years ago I became a vegetarian and started eating a lot of soy – tofu, soy burgers, soymilk on my cereal, and edamames for snacks.  However, I heard recently that soy might actually be harmful to my health.  Could you shed some light on this dilemma?  – Denise; Pasadena, CA

A:  In recent years, many have come to equate soy and soy food products as health food, largely due to pervasive and successful marketing by the soy industry, which has attributed everything from reduced risk of heart disease and osteoporosis to cancer prevention to the protein-rich legume.  But Denise, the reality you’ll want to keep in mind is that not all soy is created equal – the difference between fermented and unfermented soy is key.

Fermented soy has been consumed in Asia for centuries.  The slow fermentation process removes naturally existing toxins from the soybean.  Here in the United States, however, most of the soy consumed – including soy milk and ice cream, soy chips, soy nuts, tofu, and soy burgers – is unfermented as well as genetically modified (GM) soy.  This “bad” soy contains phytoestrogens, goitrogens, phytates, and hemagglutinin, and it’s this type of soy that has recently been associated with increased cancer risk, danger during pregnancy and developmental abnormalities, thyroid problems, digestive issues, immune system disorders, and impaired fertility.  Soy may also reduce the efficacy of some prescription medications.

However, since organic soy does contain health-promoting nutrients and is an excellent source of non-animal protein and dairy, I don’t want to steer you completely clear of this popular little bean.  Each person’s situation, dietary needs and body chemistry is different.  So talk to your doctor or dietician about whether or not soy is right for your diet.

 

Best Bets: Deliver us From Chocolate

Posted by Debby Ridgell on March 29, 2013
Posted in: Best Bets, Diet & Nutrition. Tagged: , , , , , . Leave a comment

Easter chocolateDo you know which holiday boasts the largest grossing candy sales of the year?   If you guessed Easter, you’re…close.  Actually Halloween is at the top of the list with over $2.3 billion spent on candy.  But Easter is second, with $1.9 billion spent annually on 120 million pounds of chocolate bunnies, Peeps, jellybeans and an assortment of other chocolate delights filling pastel colored baskets.  I shudder to think what effect that much candy has on our waistlines.

By the same token, sometimes it’s better to throw in the towel and indulge a little in holiday chocolate than to deny yourself completely of the guilty pleasure.  But, beware of mindless munching.  Put those jellybeans and M&Ms someplace where you’ll avoid scarfing a handful or two every time you’re near the bowl.  Also, a little forward thinking will go a long way.  If you know you’re going to devour a Peep or two, just work a few more laps into your cardio routine or add an extra 15 minutes into your gym circuit.  Or cut your calories elsewhere – pass on that afternoon Chai, perhaps.

Here are the calorie facts for some popular Easter basket treats to help you strategize your physical activity around the additional caloric intake:

 

1 Reese’s Peanut Butter Egg – 180 calories

35 Assorted Jelly Beans – 140 calories

1 Cadbury Cream Egg – 150 calories

1 Cadbury Caramel Egg – 190 calories

4 Peeps – 128 calories

3 Reese’s Peanut Butter Cups Miniature Pastels – 132 calories

1 medium hollow chocolate bunny (1 ¾ oz) – 260 calories

1 solid chocolate bunny (7 oz) – 1,050 calories

8 robin’s eggs malted milk balls – 170 calories

3 TBS M&Ms chocolate candies – 154 calories

 

Now, substitutions are effective for some and not for others.  I’m reminded of my friends who received a box of “healthy” toffee for Christmas – a hideous-tasting, sugar-free version of the regular English toffee, which when all was said and done, only served to cause them to spend quite a few of their waking moments craving the real stuff.  Beware too, of the “sugar-free” and “reduced fat” labels on certain treats; the tendency for some of us is to consume more of these foods, the net result of which is increased calorie intake and weight gain.  Bottom line is that certain treats are less “damaging” than others.  Check out this video of Clint Carter (Eat This, Not That) with some suggestions for Easter basket substitutions.

My problem candy is the Cadbury Cream Egg.  What’s yours?  Click on the comment link above to weigh in with your top temptation.

Fit RX: BOSU Training

Posted by Coach Stacy on March 27, 2013
Posted in: Fit RX. Tagged: , , , . 1 Comment

My BosuHeaven forbid, but if my fitness studio were ever on fire, the one piece of equipment that I’d run in and save would be my BOSU. Funny named and funny looking, that bright blue half ball, half stair-stepper.   The BOSU hit the market in the year 2000 and quickly became a fitness staple in fitness centers and home gyms across the country, and well worth its $100 price tag for the fact that all major muscle groups can be worked using the BOSU.

What I love about this handy little piece of equipment is that it helps teach my clients the idea that for peak efficiency, the muscles of the body must work as a team. BOSU training is also functional training, which means that it strengthens muscles used for activities performed in everyday life and for specific physical activities.  In essence, the BOSU trains my clients to move more efficiently and skillfully overall.

Learning to stabilize your core is the foundation for BOSU training. Your core is the epicenter of all your movements – 29 muscles that give you better balance, stability and agility no matter what your age. But the BOSU provides more than core stabilization.  You can use the BOSU to work your arm, leg, abdominal, back and gluteal muscles.  I’ve provided a few basic BOSU exercises below, but if you’re new to BOSU training, you’ll want to begin by simply standing on it to become familiar with its feel. Once that becomes easy, practice stepping off and on the BOSU from the side, then marching in place. Until you’re able to balance easily on your BOSU I recommend situating it next to something that you can grab or hold onto in case you lose your balance.

Now, try some of these exercises:

  • BOSU Pushup:  With BOSU flat side up, get down in the push-up position with hands spaced about shoulder length apart and your feet on the floor.  Slowly lower your chest toward the BOSU the press up. Do 15 reps.Bosu pushup
  • Booty Bridge: Lie face up on the floor with both feet flat on top of the BOSU. Extend your left leg straight up toward the ceiling, arms extended to the side with palms up.  Press your right foot into the BOSU and lift your torso.  Hold for two counts then lower back down into the start position.  Do 15 reps on each side.

 

 

  • V-sit:  Sit on the dome of the BOSU with hips slightly forward.  Lift your legs into a V and lean your torso back with your abs contracted.  Hold for a count of 30-60.Bosu v-sit

 

 

  • Dumbbell Squat: While standing on the dome side of the BOSU, with a pair of dumbbells in hand at your sides, lower yourself into a squat and push back up.  Do 10 reps.Bosu dumbbell squat

 

 

  • Forearm Front Plank:  With the dome side up, rest your forearms on top of the BOSU and come into the plank position.  Keep your body in a straight line and pull your abdominals in toward your spine while squeeze your glute muscles.  Hold for one full minute.Bosu Forearm Front Plank

 

 

 

  • Forearm Side Plank: With the dome side up, rest your forearm on the BOSU dome and lift your body off the floor, keeping it in a straight line.  Contract your abs and squeeze your glute muscles.  Hold for 30 seconds then switch to the other arm.Bosu Forearm Side Plank

 

 

 

  • BOSU Bicycle: Balance yourself in a sitting position on the dome half of the BOSU.  Place both hands behind your neck for support. Bend your knees and lift your feet off the floor then pump them as though peddling a bicycle.  Extend your left elbow to your right knee and your right elbow to your left knee as you pump.  Peddle 20 times to start and gradually increase your reps.Bosu bicycle

Coach Stacy’s “EQ” Quiz™: What’s Your Fitness Personality?

Posted by Coach Stacy & Debby Ridgell on March 21, 2013
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , , , . Leave a comment

Gym Variety 1Looking for activities to jump-start or re-energize your exercise routine?  Or, are you just trying to figure out what activities suit your temperament best?  Your personality is a blueprint that triggers how you move, how you act, and the activities you choose.  It’s almost impossible to change your personality but understanding it and making it work for you in the world of fitness is quite attainable.  This EQ (Exercise Quotient) Quiz will help you incorporate the most appropriate fitness activities according to your personality as well as match you up with others who share similar exercise interests.  It’s short, it’s fun, and it’s sure to get you fit!

Mark the number that best answers the question:

1=almost never   2=rarely   3=sometimes   4=often   5=almost always

 

 1 2 3 4 5

1)  I enjoy social functions.  I enjoy being wined and dined. Spa treatments are a part of my routine.  I love fairy tale endings.

2)  I fly by the seat of my pants and wait until the last minute to get things done.  The result may not be perfect, but the job gets done.

3)  My health and well being are a priority.  I strive for regular exercise and healthy eating.

4)  I like lists, schedules, being organized and leading a winning team.

5)  I love the thrill of competition.  No fear, no rules.  I often go a little over the top and sometimes forget the consequences.

6)  Presentation is important.  I insist on knowing the latest fads, the hottest workout trends, the coolest places and things.

7)  Fun, to me, is coffee shops, good food, TV, computers, gadgets and cheering on my favorite sports team. That burns calories –right!

8)  I practice balance and moderation in my life.  It’s important to take time to smell the roses and enjoy nature.

9)  I thrive on work.  I usually take on more than I should, but hey – somebody’s got to get the job done.

10)  I workout mostly on weekends.  I play hard and play fast.  I’m as extreme now as I was in high school.  No pain, no gain.  Forever young.

Now let’s determine your EQ!

For each statement, place your score in the corresponding box.
A

1)      

2)

3)

4)

5)
B

6)     

7)

8)

9)

10)

Now add rows A and B.  The highest score represents your Activity Profile.  See the profile descriptions below.
Score

ProfilePampered PoochRemote Control  AthleteFitness Role ModelThe CEOWeekend Warrior

Profile Activities

Pampered Pooch

 

You’re a Cover Girl or GQ Man.  A trendsetter.  You like full service. You know the latest hot spots and you frequent them as much as you can.  Spas, clubs – you know them all.  You’re well mannered, well groomed.  You make a good presentation and are quite the “schmoozer.”  You network well and sometimes engage in friendly gossip.  You are somewhat self centered, and helpful if it’s convenient.  You volunteer for high status boards and high profile charities.  Been there, done that – you know all of the fads and diet gimmicks.

Aerobics, Kick Boxing, Tennis, Golf, Yoga, Stairmaster, Fencing, Sculling, Power Walks, Biking, Treadmill, Elliptical, Snowshoeing, Cross County Skiing, Water Skiing, Rollerblading, Tai Chi, Pilates, Ballroom Dancing, Pole Dancing, Weight Training, Sailing, Jogging, Horseback Riding, Hiking, Spinning, Zumba, Wii, BOSU

Remote Control Athlete

 

You’re a bit of a procrastinator in your personal life.  You get the project done…eventually.  You make fitness resolutions but have difficulty following through.  You’re organized in your own “mess.”  You have a lot of interests so you have trouble staying on task.  You love TV and movies, all manner of gadgetry, and coffee shops.  It’s your affection for gigabytes and recliners that make you the perfect “mouse potato.”  You fly by the seat of your pants….but you DO fly!  You tend to be very smart, complex, and eccentric.   You’re creative.  You know a lot of stuff and might be considered “geeky.”  You love your own company.  You seem happy on the outside, but harbor an inner sadness.  You prefer fitness to be at the touch of a button.

Puzzles, Walking, Fishing, Horseshoes, Shuffleboard, Bowling, Pool, Air Hockey, Ping Pong, Miniature Golf, Tai Chi, Wii, Bocce Ball, Croquet, Swimming, Basketball, Volleyball, Softball, Cross Country and Downhill Skiing, Golf (with cart), Gardening, Yoga, Snowshoeing, Biking (no hills)

Fitness Role Model

 

Health and fitness are priorities.  You get regular checkups and read health and fitness news.  You do your best to take vitamins and practice balance and moderation in everything.  You might have a brownie, but just one and then you’re satisfied.  You actually prefer veggie trays to sweets.  You enjoy physical activity.  You’re confident and well groomed. You love shopping for fitness gear.  You try to recycle and never litter.  You see the inner beauty in things.  You seek simplicity, and enjoy exercising with your pets.  You play by the rules, which sometimes leaves you trailing the flashier employees at work – but that’s alright with you.  Volunteerism is important.

Power Walks, Running, Yoga, Martial Arts, Tennis, Stairmaster, Treadmill, Elliptical, Biking, Spinning, Swimming, Triathlon, Rollerblading, Sculling, Water and Snow Sports, Ball sports, Fencing, Gardening, Jump Roping, Ice Skating, Aerobics , Weight Training, Hiking, Wii, Golf (without cart), BOSU

The CEO

 

You’re a Type A all the way.  You are a task master and somewhat obsessive compulsive.  When the chips are down, you find a way.  Intense and disciplined to a fault, you’re also focused and extremely organized.  You’re driven by lists and schedules.  The buck stops with you.  You’re a power player and protocol is important.  You’re driven, passionate and motivated.  You’re prepared at all times and a complete perfectionist.  You’re conservative and stress teamwork.  You know where to get answers.  You bring your work on vacation.  You eat on the run and take on more projects than you should.  You’re dependable and get the job done. You squeeze in your workouts somehow.  You’d make a good coach (or General).

Weight Training, Ball Sports, Horseshoes, Badminton, Fencing, Sport Fishing, Biking, Jump Roping, Stairmaster, Treadmill, Elliptical, Fast Walks, Jogging, Tennis, Golf, Squash, Racquetball, Circuit Training, Boxing, Martial Arts, Swimming, Snow Sports, Spinning, Yoga, Rowing, Wii

The Weekend Warrior

 

You are competitive in virtually everything you do.  Winning is very important to you.  You’re a workaholic and thrive in jobs involving high stress.  You like to play the game but don’t take time to train for the game.  You play hard and fast – and not necessarily by the rules.  You’re a thrill seeker.  You live on the edge and the world is a stage.  You tend to shout first and ask questions later.  You love roller coasters and jalapeños.  You work best under pressure.  You spend your money and worry about it later.  You’re a bit self centered and something of a show off.   You’re an aggressive driver and know a thing or two about the stock market.  Sharing is not your forte.  You love contests and are the life of the party.

Power Lifting, Weight Training, Hockey, Rollerblading, Mountain and Rock Climbing, Hang Gliding, Sprinting, Scuba Diving, Surfing, Shooting Pool, Bull Riding, Ball Sports, Boxing, Whitewater Rafting, Spinning, Safaris, Martial Arts, Sport Fishing, Target Shooting, Snowboarding, Downhill Skiing, Kayaking,  Mountain Biking

Ask Coach Stacy: Gluten-Free for Weight Loss? Think Again!

Posted by Debby Ridgell on March 18, 2013
Posted in: Ask Coach Stacy, Diet & Nutrition. Tagged: , , , . 3 Comments

GRAIN2_WE_C_^_ARTISTSQ: A co-worker of mine was diagnosed with gluten intolerance about a year ago and started a gluten-free diet.  Since then she’s lost about 20 pounds.  I’ve tried lots of different diets over the years, all of which have failed, so now I’m thinking about going gluten-free to lose some weight.  What do you think?  -Beverly; Lincoln, NE

A: I’m glad you’re doing your homework on this topic Beverly.  As it happens, a lot of people are adopting gluten-free diets for weight loss these days.  They think that gluten-free food is somehow healthier than other processed foods and that misconception is fueled by the fact that many celebrities like Miley Cyrus and Gwyneth Paltrow have glommed on to the trend.

So here’s a little background to help you make an informed decision.  Gluten is a protein that is found in grains such as wheat, rye and barley, as well as certain food additives.  It helps gives baked goods such as bread, pizza dough, and cookies their chewiness and elasticity.  Gluten-free diets are prescribed for people with celiac disease (characterized by an intestine-damaging immune response to the protein, suffered by about 1% of the population) or gluten sensitivity (characterized by gastrointestinal symptoms such as chronic bloating and gas, diagnosed in around 10% of the population).

Eliminating gluten may help some people lose weight, but this is generally the result of the shunning of high-calorie, over-processed junk foods such as chips, cookies, pizza, and candy.  Avoiding these types of foods is absolutely beneficial for weight loss.  The problem is that gluten-free diets are also lacking in many essential nutrients such as calcium, iron, zinc, folate, and niacin – not to mention fiber – found in a healthy food diet.  Gluten-free dieters must cook with naturally gluten-free grain such as buckwheat and quinoa.  And, of course, they have to purchase gluten-free processed foods, which tend to be pricier than their counterparts.

You should also know that some people following gluten-free diets also tend to gain weight.  Their thinking is that “gluten-free” is somehow synonymous with “low-calorie,” and as a result they tend to overeat.  They don’t realize that a gluten-free cookie packs the same number of calories – as well as the unhealthy fats and sugars – found in its regular counterpart.

As an alternative to a gluten-free diet for weight loss, my recommendation is that you simply adopt a healthy, well-balanced diet that includes plenty of fruits and vegetables as well as lean protein, low-fat dairy and whole grains.  Cut back on your intake of refined carbs and highly processed foods, and substitute regular or flavored water for sugary drinks.  Last but not least, be sure to incorporate more physical activity into your day.  You know my mantra – When you’re moving, you’re improving.  That’s a guarantee!

Coach’s Kitchen: Go Green!

Posted by Debby Ridgell on March 15, 2013
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , , , , . Leave a comment

Green Smoothie 2“No desert until you’ve eaten your vegetables.”

I can’t tell you how many times I heard that pronouncement at the dinner table when I was a child.  It was a sound rule, in theory.  After all, it’s recommended that we consume at least five servings of fruits and vegetables per day for optimal health.  Leafy green vegetables, in particular, are nutritional dynamos, packed with vitamins, minerals and phytochemicals, all of which fight disease.  They also provide dietary fiber, which not only helps with digestion and regularity, but also helps keep cholesterol and blood sugar in check.  And let’s not forget that leafy greens contain a lot of water, which of course, keep one hydrated and young looking.

Why, then, do so many Americans fail to get their five servings of fruits and vegetables per day?  The reasons are varied.  Many of us simply don’t like their taste and consistency.  Others have never learned to cook or prepare them in a way that is flavorful and satisfying.  And still others were perhaps conditioned at an early age to view vegetable eating as an unpleasant necessity to be carried out before the reward of dessert.

So in order to “sneak in” those five fruit and veggie servings each day, some of us attempt to add them stealthily into various recipes – we chop them into meat dishes, slide them into tomato sauces, and sneak them into breads and other baked goods.  And in recent years the trend has been to blend them into smoothies.

Green Smoothies, in particular, have been widely touted as effective and nutritious alternatives to eating raw or cooked vegetables and fruits.  They’re rich in vitamins and fiber, tasty and satisfying, easy to make, and very convenient.  Green Smoothies aren’t, however, without their detractors.  Critics argue that they tend to raise glucose levels.  Many Green Smoothie recipes are also quite high in calories (200-700 per Smoothie), causing weight gain.  And the high oxalate content in leafy green vegetables has led some to believe that consuming Green Smoothies causes the formation of kidney stones.

These arguments no doubt have merit if one were consuming an exclusive diet of Green Smoothies at the expense of other foods and food groups.  Once again, it’s all about balance and moderation – eating healthy amounts of a variety of foods.  For most people, Green Smoothies provide nutritious alternatives to raw or cooked vegetables and are even beneficial meal replacements when enjoyed occasionally or supplementally.

Are you new to art of concocting smoothies?  Here are two Green Smoothie recipes to get you started:

Basic Green Smoothie (from www.yummymummykitchen.com)

½ cup vanilla almond, soy, or coconut milk

1 cup frozen pineapple pieces

1 cup frozen mango chunks

1 big handful fresh baby spinach

Variations:

  • Add a small container of yogurt for added protein and calcium
  • Add a scoop of your favorite vanilla protein powder
  • Add 1 Tbsp of any of the following: chia seeds, flax seeds, natural flaked coconut, peanut or almond butter

Pour milk into a blender.  Add pineapple, mango, and spinach.  Cover with blender lid and blend to combine.  If blender stops turning, add a little more milk.  Add a couple of ice cubes to make the smoothie very cold and icy.

Per serving:

195 calories, 40 g carbohydrates, 2 g fat, 3 g protein

Groovy Green Smoothie (from www.allrecipes.com)

1 banana, cut in chunks

1 cup grapes

1 (6 oz) tub vanilla yogurt

½ apple, cored and chopped

1 ½ cups fresh spinach leaves

Place the banana, grapes, yogurt, apple and spinach into a blender.  Cover and blend until smooth, stopping frequently to push down anything stuck to the sides.

Per serving:

205 calories, 4 mg cholesterol, 3.7 g fiber, 76 mg sodium, 45 g carbohydrates, 1.9 g fat, 6.1 g protein

Fitness Buzz: 10,000 Steps Through Step Dancing (That’s No Blarney)

Posted by Coach Stacy & Debby Ridgell on March 13, 2013
Posted in: Fitness BUZZ. Tagged: , , , . Leave a comment

Ceili DancingFitness, Friendship and Fun Through Irish Dance

By Laura Padgett

Here it is March again and folks are gearing up for St. Patrick’s Day festivities.  Perhaps you will celebrate by going to a parade, or to a party or pub.  Wherever you choose to mark this holiday it is sure you will find lively crowds, engaging music and, of course, Irish Step Dancing.  It is easy to admire the grace, skill and athleticism of the dancers.  Most Irish Dance performances include a combination of traditional and Riverdance style choreography.  Although a lot of what is seen in performance is complicated, highly precise and the result of hours of practice, there is another form of Irish Dance that can be done by anyone from age 2 to 92 and requires little to no dance experience.  It is called Ceili (Gaelic for party) dance and is rooted deep in Irish history.

No one can say for sure when Irish dancing began.  Most scholars on the subject believe it dates back to the religious practices of the Druids, long before Ireland was Ireland, as we know it now.  The Druids often practiced circle and line dances in their ceremonies.  Through centuries of persecution, occupation and exile, the Irish have kept their unique dance style alive and well. Perhaps that is because it was exercise that kept them fit, provided socialization with friends and family, and was just plain fun.  It can be all that for us today.

Irish Ceili Dance offers fitness on two levels.  First, a person can count on getting a good cardio workout doing the jigs and reels prevalent in Ceili dancing – and what an enjoyable way to get your 10,000 steps in each day!  But Ceili dancing is a good brain workout too.  Even though there are only a few basic steps to learn, one’s little grey cells are challenged to remember the patterns in the dances.

Ceili dancing has been done throughout history, all over the world, for socialization.  It provides a unique opportunity for spending time with family and friends – old and new.   When it comes to meeting new folks, it’s hard to beat some of the progressive dances where you end up with new partners throughout the piece.

For me personally, the best benefit of Ceili dance is fun.  The music connects the dancers to the earth and each other in a way that defies description.  The dances tell stories of a resilient people who refused to let their culture die.  I have yet to attend a Ceili dance event where people didn’t walk out smiling – happy in the soul.

So don’t be surprised if you find your feet tapping and your heart with a voice of its own as you are carried into the magical world of Irish Dance this St. Paddy’s Day; it happens to a lot of us.  You might consider taking an Irish Dance class for cardio fitness and improved all around health.  Google Irish Dance Classes in your area and check with schools to see if they have a Ceili class.  But be warned, the music and dance can be addictive.

Happy St. Patrick’s Day and Sláinte (Gaelic for “to your health”).

Laura headshotLaura Padgett earned her MA from Regis University in Storytelling Through Creative Movement. She competed in and performed Irish Step Dance for almost 15 years beginning at age 46. While at Regis, she taught and choreographed Irish Ceili dancing for five years.  She taught Irish Dance at Westside Dance in Golden, CO and for Miss Gwen Bowen in Denver.  Currently Laura is involved in the formation of a Ceili class at Destination Dance in Wheat Ridge.  For more of Laura’s writing on dance and other subjects, visit her blog at http://livinwhatyouregiven60.wordpress.com or contact her at 303-238-6812 for information regarding her Irish Ceili Dance class.